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:
Tempo run
Ran with John who is a lot faster than me. He needed an easy run and I needed a tempo. 8:30 warm up. Ave 7:10 for 7 miles. Felt good. :)
Warm up run with 3 moderate ladders. xfit wod
a.1. weighted pull ups 3x5reps with 30# vest a.2. 70 sec plank with weighted vest + 3 rounds of: 15 ring dips (used purple band) 14 weighted OH lunges (35#) 7 steps each arm 40 Double Unders ( 3rd round I did almost 40 unbroken)
Accelerations on 1 mile intervals. First mile WU, 400 @ 7:50, 1200 @ 7:30, 400 @ 7:20, 400 @ 7:20, 1200 @ 7:00, 400 @ 7:10, 1200@ 6:50, CD. Ave 8:01
WU, 5 rounds of "cindy" with 1 mi easy run in between.
easy run today. Very nice werather!!!
