| 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 | | 17.60 | 12.40 | 3.90 | 0.00 | 33.90 |
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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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AM - CrossFit:
Wasn't sure about today after the nagging back/glut pain all week end. The only time it didn't hurt was when I ran 16 miles on saturday. I did the xfit warm-up and decided to opt out of the WOD. I did jump rope, stretched, and rolled the shoulders and gluts.
PM - Swim Workout was 7x200
500 Warm-up of 200 IM and 3X100 easy
7X200 on 4:00 (2:57, 2:56, 2:58, 2:56, 2:58, 2:58, 2:58)
100 IM
This was a little slower from prevoius 200's I have done in the past. Sore and tired shoulders and lower back/gluts may have played into this. I should have been down under a 2:50. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 3.90 | 0.00 | 7.50 |
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AM - Track (5x1200)
WU: 1-mile at 8:30, 2x100 sprint/glides, 2x200 (40 & 39)
5x1200 (4:45, 4:45, 4:48, 4:48, 3:12(800)) w/ 400 recovery jog (3:00)
1 mile cool down at 7:30 pace
Woof!!! This was exhausting!! I need more track work, I guess!?
PM - Crossfit
4 times of a 5 min AMRAP with a 2 min rest in between of 5 hang power cleans, 6 box jumps 24", and 5 T2B. I completed a total of 17 and 1/3 rounds | | Comments(3) |
| | 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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AM - CrossFit
For Strength we did sumo deadlifts at 225lbs. The WOD was AMRAP in 8 min of 3 deadlifts(185lbs) and 7 KB swings(45lbs). I finished 9 and 1/2 rounds, I think? Lost count and when Cathy said she completed 12 rounds I called BS!! She needs more weight on the bar! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.40 | 0.00 | 0.00 | 10.40 |
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AM - Tempo run from Snow Cyn turn off to Worthen Park. Craig led the pace and I was glad he was a little sore so he kept the pace down were I could manage it. Over-all pace 7:20, and time 1:16:25.
Splits: 7:54, 7:21, 7:38, 7:19, 7:46, 7:14, 7:05, 7:12, 7:08, 6:58, 6:58(last 0.4mi).
The 7:38 was a hill climb and the 7:46 we stopped for water. | | Add Comment |
| | 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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AM - CrossFit WOD:
1600m Row (6:10)
50 GHD (3:10)
3min DU (47)
1200m Run (5:15)
We did the regular WOD since our endurance wod was A LOT of shoulder work. My back got a little sore from the GHD's and I missed the turn around on the 800m run. I may have ran a little further than 1200m. The DU were 2 singles and a double, over and over for 3:00 minutes. I would mess up when I was trying to count to 3 and then count how many DU I was jumping. I jump rope better when I dont have to think!
PM - Tonight we are doing a midnight bike ride and a run. I will enter these activities on saturdays log. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
| Ran with Cathy from Dammeron Vly to home on the SG Marathon course. We just wanted to run for fun, but I think my easy was a little fast for Cathy. I had to stop once to do my business in the bushes and Cathy left me there, so I had a faster 2 mile run trying to catch back up to her. Our slow splits were uphills, and it was too warm (90+) and that made the run harder than the splits may show.
Splits: 8:25, 8:07, 7:53, 6:20, 7:00, 7:53, 8:33, 8:17, 8:06, 7:56, 7:49, 7:54, 8:15, 7:59, 8:19, 8:50 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 12.40 | 3.90 | 0.00 | 33.90 |
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