| 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 | | 40.40 | 8.00 | 2.50 | 0.00 | 50.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran with the st george running center club this morning. I needed to keep this as recovery as possible. Started out easy with Cathy for the first mile. I then jumped in with the boys, and while we were chatting like a bunch of girls someone picked up the pace and we followed. It wasn't too bad... good run! SPlits: 9:38, 8:23, 8:18, 8:07, 7:29, 7:29, 7:42
This evening I hit Crossfit.
Strength: 3 sets of
A1. Back squats 5reps, rest 30 sec (115, 145, 165)
A2. Weighted pull ups 3-4 reps, rest 30 sec (25, 25, 35#)
A3 renegade row 12 reps 6 per arm, rest 2 min (35, 40, 45#)
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10 amrap of (3.5 rounds completed)
25 wall balls (20#)
25 toe 2 bar | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.50 | 0.00 | 8.50 |
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Track/Intervals (TM @2%)
Warm-up + 4x100 with increasing paces (8.4, 9, 9.4, 9.9 mph)
4x200 @ 9.3 mph (6:40 pace) w/ 200 rec @ 6.8 mph
4x400 @ 9.3 mph w/ 400 rec @ 6.8 mph
Cool down for almost 2 miles
Did track on the treadmill because the weather is cold and very strong winds. I like using the TM for track since the pace is more consistent. I replaced stairs with 3 sets of 10 rep air squats. Leg are plenty sore from yesterdays crossfit.
Evening Crossfit
3 sets of:
A.1 Hang power snatch 3 reps; rest 30 sec (95, 115, 95#)
A.2 Strict dips 15 reps; rest 2 min
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4 sets of:
30 sec. amrap DL @ (185#)
30 sec. amrap box jump 24"
30 sec. amrap plyo push-ups
200 sprint
rest 2 min
And, 1 mile cool down run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Lunchtime - easy/recovery run. Ran the downtown loop. My legs feel very heavy from all the leg work we have been doing at crossfit this week. The easy pace was a lot of work. Felt like I was running with leg weights. Splits: 8:03, 7:48, 7:43, 7:37, 7:39, 7:27, 7:26. The last 2 miles were faster only because I was going down hill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Dropped my car off for service. Did my run instead of sitting around waiting for my car. When I got back they didn't do a thing to my car because they didn't have the part. They couldn't call or notify me because I was out running. I did hit the jack in the box at mile 4. They sure like me at the box, I got 2 free tacos and a mango smoothy with my fish sandwich. Splits: 7:56, 7:35, 7:28, 7:23, lunch, 7:50, 7:31, 7:29
Crossfit
4 sets of Push Press 3 reps, rest 30sec (85, 105, 125, 145#)
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For time, 3 sets of: (12:25)
40 KB swings (55#)
20 pull-ups
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Immediately after, 20 HSPU | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Ran 4 mile out and back on the Ironman course. I wanted to push those tough hills the first 4 miles. Felt good about this run. Splits: 8:10, 7:48, 8:05, 7:19, 7:14, 6:58, 6:51, 6:44
Swam at the lake this evening. Cold water and wind. Swam 1.2 miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Ran with steve hooper and the running ctr club. Out to washington fields, did a loop, and back. Ran easy to recover from yesterdays hill tempo run. Splits: 7:58, 8:21, 8:03, 7:45, 7:51, 7:57, 7:43, 7:36, 7:41, 7:49, 7:40, 7:37, 7:50 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.40 | 8.00 | 2.50 | 0.00 | 50.90 |
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