Why I Oughta!!!

Week starting Apr 18, 2010

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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:

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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 378.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.205.004.000.0054.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

5:30 am = P90X - Chest & Back and Ab RipperX

Lunch time = 5 mile run in the sun!!! Total time = 41:50 with mile splits: 8:38, 8:42, 8:42, 8:09, 7:38

7:00 pm = 4 mile TM run for 36:15.  Nice, easy, soft run

Swam 0.6 miles in the pool right after my TM run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

TM for 58:55 average pace = 8:25

1 hr Yoga class right after run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

Speedwork:

Warm up: 2.25 miles at 9:00 pace, 4X100m staggered sprints with 300m recovery, 2X200m at 40 sec with 200m recovery, 6X800 at 3:19, 3:22, 3:24, 3:30, 3:28, 3:25 with 400m recovery of jogging and no breaks, 2X200m at 45 sec with 200m recovery, and 1.25 mile cool down at 8:45 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

TM run - Started at 6.1 mph and after every quarter mile I upped the speed 0.1 mph. My last quarter ended at 8 mph. Last 0.2 mile cool down at 6.1 mph.

Went to yoga class for cool down and stretch. Yoga was definitely needed to stretch out my sore shins, quads, hams, calves, gluts... thats about all of them!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.004.000.000.0024.00

I ran with Cathy for her long run. We did her slow pace with walk breaks. It was a hard run... to run slow!!! I did get in a 1 mile tempo run at mile 16 at a 7:45 pace. We meet up at Del Taco and I had the burritos ready when Cathy caught up. My last 4 miles I ran ahead at a 8:15 pace. Running slow for so long I found it hard to get my pace down to 7:40. Oh well... I got the time on my legs. No more long run before Ogden Marathon.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.205.004.000.0054.20
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