| 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 | | 29.50 | 7.30 | 7.50 | 0.00 | 44.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| Took kids to cottonwood cove park. While they played I ran 4 loops around the half mile trail around the play area. Took a 2 min rest between each loop. Ran at marathon pace 7:15. That evening we went to snow cyn state park. We hiked and ran up west cyn and over to 3 ponds. Had to run back to get to the car before it got too dark. That wore out the kids really good. They took baths and fell right to sleep. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.30 | 0.00 | 0.00 | 5.30 |
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Crossfit
4 sets of:
A1. CG bench 8.6.4.2; rest 45 sec (115, 135, 145, 165#)
A2. Kipping HSPU for 12 reps; rest 2 min
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8 rounds for time:
8 power cleans (95#)
10 lateral bar jumps
Lunchtime run... Not quite at tempo pace, but more of a marathon goal pace. Felt easy. The first 1.5 miles was uphill and the rest of tthe run was coasting back around through town. I did 3 laps around the Dixie college track as I made my way pass the college. I did 0.3 miles at crossfit for my warm-up. Splits: 7:41, 7:34, 7:17, 7:13, 7:01 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 0.00 | 7.50 |
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Track @ 5k pace
(200,300,400,600,800,600,400,300,200 w/ 200 jog between)
1.5 warm-up and 4x100 w/ 100 recovery; gradually faster with each 100
200 (46s/5:54)
300 (1:09/6:03)
400 (1:35/6:20)
600 (2:23/6:21)
800 (3:10/6:20)
600 (2:23/6:21)
400 (1:35/6:20)
300 (1:08/5:58)
200 (43s/5:31)
4xstairs and 1.5 mile cool down
Rode 18miles this evening. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Ran 6 miles early thi morning on the virgin river trail loop. It was a little cold in a few places. Splits: 8:20, 7:47, 7:45, 7; 35, 7:29, 7:32
Crossfit
4 rounds of:
10 pull ups
10 box jumps (26")
200m row
10 push ups
10 box jumps
400m run
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100 sit up abmat (I did all 100 unbroken)
I ran 4.5 miles to crossfit and 1 more mile during the crossfit wod. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran with Cathy, Kristal, and Tige on the virgin river trail loop. Ran a very easy pace, but I think that made me more sore than if I had just ran a tempo pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| I started out so fast I figured the first mile couldnt be my fastest mile split, so I kicked it up. The first two miles were downhill and my slowest miles. My fastest split had the most uphill. It was fun to cruise at this pace today. Splits: 7:11, 7:02, 6:45, 6:33, 6:47. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Trail run with cathy and the Royals on the sidewinder. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.50 | 7.30 | 7.50 | 0.00 | 44.30 |
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