Why I Oughta!!!

Week starting Mar 27, 2016

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15% off for Fast Running Blog members at St. George Running Center!

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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to Ukraine's Armed Forces
Miles:This week: 15.50 Month: 36.30 Year: 128.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.150.0010.250.0032.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.400.007.000.008.40

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. :)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.000.000.002.40

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)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.003.250.009.00

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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

WU, 5 rounds of "cindy" with 1 mi easy run in between.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

easy run today. Very nice werather!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.150.0010.250.0032.40
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