| Location: St George, Member Since: Mar 10, 2009 Gender: Male Goal Type: Other Running Accomplishments: Best 10K: 2013 Spectrum 10K 40:34
Best Half Marathon: 2012 Dog Town 1:29:57
Best Marathon: 2013 St George 3:12:15
Best 50-miler 2012 8:36 Short-Term Running Goals: Keep running!!!! Long-Term Running Goals: Keep Running!!! Personal: I am married with eight children. All of them are ours. My wife is so awesome! Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 378.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.40 | 1.00 | 3.50 | 0.00 | 35.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Nice-N-Easy run during lunch on the TM. After work I made it finally to a spin and yoga class. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 1.00 | 0.00 | 0.00 | 8.60 |
| Treadmill run - First mile was very easy, then every half mile I increase 0.1 mph. By mile 7 I was running 8.2 mph @ 1% incline. The last mile was 8:15 pace. I don't know why the TM feels so much harder to run at higher paces than running self propelled on regular surfaces. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 3.50 | 0.00 | 9.30 |
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AM - Crossfit
2 mile TM run warm-up
A. Pull up ladder 1-5 x 5 sets. Not for time
+
B. 15 minute AMRAP:
12 push ups
7 T2B
24 double unders
I completed 7 rounds. I did really good on the DU... I even did a complete set of 24 reps unbroken... that was exciting!!
PM - Track
1 mile warm-up, 4x100 with 400 recovry, 3x200 (38,38,39s) with 200 recovery, 4x800 (3:07,3:09, 3:06, 3:07) with 400 recovery, 1 mile at 6:37. The recoveries were very slow jogging.
Had a costco hotdog right after track, and then made it to yoga for some much needed stretching (very painful stretching and holds). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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crossfit
3 miles in 25:30 (8:30) on TM
3 rounds of:
30 sec KB swing 63lbs, rest 30sec
30 sec box jump 26", rest 30sec
1 min ring FLR, rest 2 min
2 miles run in 15:40 (7:50) on TM
Today is a recovery day!!! Legs are tired from yesterdays track workout!! I modified this crossfit workout too. I skipped the tricep section. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Crossfit (1 mile WU om TM)
A. Back squats 2 reps X 5 sets (increase weight, no max) 65,95, 115, 135, 155lbs
B. 2 rounds of:
800 m run
50 push press 75lbs
20 burpees | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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AM - Crossfit
Deadlifts - build up to max 1 rep (135, 155, 185, 205, 225, 245)
Bench Press - Build to max 1 rep (135, 145, 165, 175, 185, 195, 205)
1-12-1 KB swings (53 & 62 lbs) 144 total reps
PM - Biked 48 miles veyo loop and transition run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.40 | 1.00 | 3.50 | 0.00 | 35.90 |
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