| 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 | | 27.50 | 4.00 | 3.00 | 0.00 | 34.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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Enoch City 10K Freedom Run. Cathy talked me into running it... I was too sore to run this race. Both calves were very tight, and I had shin split pain during the entire run!!
Splits: 7:55, 7:19, 7:14, 8:00 (stopped and stretch), 7:33, 7:52, 7:56 pace for 0.4 miles. Last 1.5 miles was uphill... Why???? This was probably my worst race!
Then I rode home on my bike... 94 miles home! Average speed = 19.0 mph. Just finished under 5 hours. We took the route through Enterprise. Lots of hills and plenty of head wind!! That was one of the hardest almost century rides I have done!!! Glad I did it!!! I made it back in time for my Destist appointment by 3 minutes... :) Oh Wait... :( | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 5 miles for lunch... total time 43:10 (8:38 pace)
Evening Brick workout: Ran (34:27) with Craig, swam 1 mile (30:05) with triclub, biked 15 miles (46:45, 19.3 mph ave).
Run Splits: 9:15, 8:46, 8:18, 8:07 (8:37 pace)
I raced breanna on the last 0.2 miles of the swim. Either I'm getting faster or she was toying with me!?
We pushed some tough intervals on the bike. I should feel this tomorrow! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 3.00 | 0.00 | 8.10 |
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Speedwork with Craig and the triclub
Goal is 45 sec 200 and 1:30 400
2 mile warm-up
4X100 with 300 recovery
2X200 with 200 recovery (38 & 42 sec)
6X400 with 400 recovery (1:27, 1:29, 1:29, 1:31, 1:29, 1:28)
2X200 with 200 recovery (38 & 40 sec)
1.1 mile cool-down
We were planning doing 12X400 but the weather was so hot (105) Dennis told us to do 6X400 but at a faster pace. So instead of our 1:36 400's we set our pace fopr 1:30 400. We did okay! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
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Ran the first mile with Joseph and Anna. Then I ran the Bloomington Hills loop (hilly) and then crossed over the Virgin River through the back way into Bloomington. My faster mile splits were the down hills. I was running about a 8:30 on the flats and between 9 & 10 pace on the tougher hills. I ran the last hill at a 8:20 pace.
Mile Spilts: 11:40, 9:15, 8:53, 7:54, 8:14, 8:21, 8:01, 8:20, 8:20, 7:23, 8:23 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.50 | 4.00 | 3.00 | 0.00 | 34.50 |
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