| 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 | | 24.65 | 19.10 | 1.75 | 0.00 | 45.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 29 mile bike ride with Cathy and the Beckstrands through snow cyn. Easy ride. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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Early morning run with Cathy around town. We finally started running faster as we warmed up. My legs felt tired. I wonder if that is from my tempo run last friday. Splits: 9:24, 8:49, 8:34, 7:53, 7:40
Evening Crossfit. Ran a 1 mile warm-up. This workout was tough on the snatches. I started at 115# but I kept loosing my balance and dropping the weight.
4 rounds of:
5 reps of shoulder press (65, 75, 85, 95)
12 reps of GHD sit ups
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18 min EMOM
5 reps of hang snatches (95#)
10 wall balls (20#) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.55 | 0.00 | 1.75 | 0.00 | 11.30 |
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AM - Track
Warm-up mile and 4x100 with 100 recovery
400 (1:26)
800 (3:08)
400 (1:28)
800 (3:06)
400 (1:28)
4xstairs and cool down
Recovery was half the distance of the interval. My legs are very tired from crossfit last night. I should have been running the 800's under 3 min and my 400 around 1:20-1:22
PM - Easy run (5.3 miles) this evening to work out sore muscles from track and crossfit. Splits: 8:05, 7:37, 7:39, 7:32, 7:25, | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 6.00 | 0.00 | 0.00 | 9.70 |
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Lunchtime run on the tonaquint virgin river loop. It's almost 9 miles. The first 3 miles is uphill and the rest is creamy running. I tried to just run by feel. By mile 6 I was trying to tell myself I was running too fast but my body would not listen. I did my first 8 miles in 59:02. The goal is to always do my first 8 miles under an hour. Splits: 7:46, 7:27, 7:42, 7:10, 7:11, 7:20, 7:16, 7:12, 7:26(0.7 mile)
Evening - Crossfit
8 min amrap: (completed 3 rounds + row & 9 pull-ups)
200m row
15 pull-ups
12 walking lunges
Rest 2min
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8 min amrap: (completed 3 rounds)
400m run
10 hang power cleans (95#)
5 T2B
Rest 2 min
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3 rounds of:
60 sec FLR weighted holds (45#)
Kb push press, 8 per arm (35#) | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Ran early with john on our river trail loop. I was so sore this morning. I'm glad he took it easy on me. Splits: 8:40, 7:58, 7:57, 7:58, 7:39 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
Modified "Fran"
3 rounds of
15 thrusters (100#)
15 chest to bar
That was tough!!!! My best fran is a 6:05. This took me 8:55. Not very impressive. This has been an exhausting week. But this workout did help with all my tight muscles to loosen up. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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Early run on the st george marathon course from snow cyn to home. I was planning on running easy. Runnning under a 7 pace felt easy today. I even ran strong on the uphills. I did pull back when I hit mile 10. I did my first 8 miles in 55:45. Splits: 7:23, 7:07, 7:15, 6:55, 6:51, 6:53, 6:50, 6:42, 6:52, 6:52, 7:16, 7:15, 7:07.
This afternoon I did my first lake swim of the season. Not too bad, but I did have burning triceps afterwards. The water was a pleasent 53 degrees.
Rode my bike when I got back home. Windy! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.65 | 19.10 | 1.75 | 0.00 | 45.50 |
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