Why I Oughta!!!

Week starting Mar 31, 2013

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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:

Miles:This week: 0.00 Month: 34.40 Year: 167.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.6519.101.750.0045.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

29 mile bike ride with Cathy and the Beckstrands through snow cyn. Easy ride.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

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
+
18 min EMOM
5 reps of hang snatches (95#)
10 wall balls (20#)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.550.001.750.0011.30

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,

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.706.000.000.009.70

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
+
8 min amrap: (completed 3 rounds)
400m run
10 hang power cleans (95#)
5 T2B
Rest 2 min
+
3 rounds of:
60 sec FLR weighted holds (45#)
Kb push press, 8 per arm (35#)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

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!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.6519.101.750.0045.50
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