| 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 | | 11.25 | 10.60 | 0.75 | 0.00 | 22.60 |
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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 |
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Crossfit
Strength:
10 Front squats, rest, 10 OH squats @ 95#
Core: 3 rounds of:
10 power cleans @ (95,115, 125#)
10 pull-ups
10 bar dips
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100 abmat sit-ups
Ankle is still swollen. No running! :( | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam at the lake. Felt easy or maybe I'm just rested from doing nothing for the past week. A bass bit my hand. Six other swimmers had bass attacks today. Good times!!! Ankle is still swollen. Maybe I will test it out tomorrow.I | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.75 | 0.00 | 3.00 |
| Crossfit
3 rounds not for time.
10 CG bench press (135, 155, 165#)
TGU 3 per arm (45#)
15 sledge hammer swings.
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6×200 sprints, rest 2 min
Times: 38.1, 35.2, 34.8, 34.6, 34.1, 32.8 seconds. Jogged back on the 200's. 1 mile warm-up and half mile cool down. Didn't seem to both my ankle too much. Try some more running later this week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran to the dixie ctr and back. Ankle is feeling much better. Splits: 7:49, 7:32, 7:25, 7:25, 7:27, 7:28 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.60 | 0.00 | 0.00 | 13.60 |
| Ran from dammeron vly to the church on bluff. Started the first few miles with cathy, then she sent me off to get the car. Ankle is still a little tender. The steep downhills were painful. I actually ran slower the steeper the downhill. Splits: 9:04, 8:51, 8:51, 7:31, 7:06, 6:59, 7:04, 6:47, 7:15, 6:52, 6:55, 6:52, 6:49, 6:58 (last 0.6 mile). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 10.60 | 0.75 | 0.00 | 22.60 |
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