| 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 | | 26.70 | 2.00 | 0.00 | 0.00 | 28.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 2.00 | 0.00 | 0.00 | 8.40 |
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Lunch time run... only because I slept through my morning alarm for my 5am run with the boys. I hope they forgive me, but this is the first time I have ever stood them up. So, I ran to the jack in the box for lunch and back to my office. My goal was to hold my 8 miles under an hour... I did a 59:27! My new run schedule for the next 5 weeks is 1 hour runs, 6 days a week, with most of my distances between 8 and 8.25 miles. Then the first week in July I start my 14 week program to St George Marathon. Also, the score today was 15 to 1... I killed 15 deer flies on my legs and one little fat fly got away!!
Splits: 7:31, 7:21, 7:14, 7:30, lunch, 7:42, 7:25, 7:26, 7:16, and 7:37(0.4 mile)
After work, Craig and I did a crossfit workout. 12 minute amrap of 5 chest to bar, 3 thrusters, and 25 double unders. I completed 7 rounds on very tired legs! :) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Morning run with the gang. We were suppose to run 7:45's... On fresher legs I would have been just fine, but my legs are worn-out!! I kept up, but I struggled the entire run until the last mile. Everyone was dropped by the end and John and I finished it out. I didn't get 8 miles under an hour, but I am satisfied with the results. I guess the rest of the group is sore and tired too. I am usually the one bring up the rear. This will motivate them to run better if I beat them.
Splits: 8:13, 7:40, 7:35, 7:33, 7:25, 7:26, 7:37, 7:22
This evening we hit the lake for a 1 mile swim and 12 mile bike ride. Hot and Windy!! | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Ran from Winchester to Worthen park with Cathy and Autumn. This had to be an easy run... I'm too sore/tired to hold the pace today. I did 2miles at pace, but slowed it down to save my body. Splits: 8:45, 7:53, 7:47, 7:43, 7:34, 7:33, 8:12, 8:06, and 8:08 (0.3 mile |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Crossfit
2x8rep back squats 95#
Helen
3 rounds for time of:
400m run
21 KB swings (53lbs)
12 pull-ups
We did Helen in 12:30. Ran 0.5 mile warm-up with other warm-ups. 3x400 around a 7:40 pace. Then ran 2.75 miles on the treadmill after the workout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 56 miles... We really put some speed in that first hour... covered 26 miles the first hour. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.70 | 2.00 | 0.00 | 0.00 | 28.70 |
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