| 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: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 8.00 | 0.00 | 0.00 | 30.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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AM - CrossFit - Recovery Wod
3X: 15 GHD SU
15 GHD BE
3x: 15 KB Swings 55lbs
3x: 15 pull-ups
25 push-ups
I couldn't do the 15 HSPU so my alternate was push-ups
PM - Swim and Run Brick (easy)
Swam 1200 yds... started with 100 IM; 200 free; 4x25 sprints (0:30); 4x50 (1:00) 39, 38, 38, 37s; 4x100 (2:00) 1:27, 1:25, 1:23, 1:22; 200 free. Felt good to swim. I seemed to find my speed later in the sets. This really helped my back and gluts
Ran 2.5 miles easy pace (8:00) | | 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
A1. Front Squat 3-5 x 3 sets (95, 125, 145lb)
A2. GHD sit ups 15 x 3 sets
5 sets:
20 Tough Russian Swings 70lbs
10 Pushup Burpees AFAP
20 Box Jumps AFAP 24"
Rest 1 min
I bearly squecked out 5 reps front squats at 145lbs. My back is still a like tender from last week. The 5 rounds was a beast!!! I started with the box jump, then did KB swings and burpees... that made this really hard. The rest of my group finished faster in the other order. But I'm proud to say I didn't stop in the middle of any of the sets and I was still one of the fastest today. My time was 16:08.
PM - Just an easy bike ride around town (20mi @ 15.1mph ave). We climbed a few hills. Slow going with the heat too! I will try to ride more on my off run days. Dennis says that 20 miles of bike is equal to 4 miles of running and that I shouldn't bike more than twice per week while training for a marathon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
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AM - Tempo/long run... We have scheduled for the rest of the month 2 long runs per week(wednesdays & Saturdays). One of the runs being a tempo and the longer run of the two 30 sec slower than marathon goal pace. The tempo run protocal is 8 miles at race pace and then the rest at a comfortable pace. I ran a little over race pace. My goal pace is a 7:15. I used the down hills to rest... I hope I simulate that during race day. The only time I stayed close to my goal pace splits were on hill climbs. Also, I rolled my ankle while finding a place to pee off the side of the road in the dark. But I feel really good after this run. I didn't feel exhausted/tired at the end.
Over-all pace 7:22... 8-mile pace 7:07... 4-mile recovery pace 7:53 Splits: 7:44, 7:02, 6:50, 6:53, 7:11, 7:20, 6:48, 6:59, 8:01, 7:51, 7:54, 7:45 | | 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
5 rounds for time: 11:25
90 jump rope (single)
20 wall ball (20lbs)
7 Ring push-ups
PM - Biked 20.7 miles at 16.7 average. Easy ride with Cathy around bloomington and sunriver. We rode more rollers than hills this time. | | 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
60 Walking Lunges, AMRAP push-ups
50 Walking Lunges, AMRAP push-ups
40 Walking Lunges, AMRAP push-ups
30 Walking Lunges, AMRAP push-ups
20 Walking Lunges
3x(1-5) C2B pull-ups
45 sec rest in between sets
AMRAP push-ups I only did 20 reps each. We had to touch the ground with my chest, raise my hands off the ground, then repeat another push-up. Walking lunges were not that bad, I just hope this doesn't mess up my long run tomorrow. ;)
The pull-ups were a breeze. Each set was 1-pullup (chest to bar) then release, 2 pullup then release, and so on up to 5 reps, repeated 3 times. The last 5 reps were a little hard!
PM - I hope to get a short run in today. But maybe I should rest for tomorrow!? | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Today's long run: 16-miler (2:03:40) 7:44 average pace
We started at the beginning of the StG marathon course in Central. I ran right on pace for the 16 mile average with a little faster pace the first 7 miles. I would have stayed right at a 1 hour 8-miler, but I lost my water drop at mile 7 and I spent a few minutes looking for it in the dark. It seemed everyone today was using a white bag to hold their fluids. I ran comfortable up Veyo hill and felt refreshed on the other side. First 8 mile splits: 7:51, 7:42, 7:41, 7:37, 7:39, 7:22, 7:30, 8:43
I didn't drink during the first 7 miles and felt a little parched at mile 4. I was sweating heavy and was soaked by mile 7. It was a relief to drink G2(12oz bottle) at mile7 and I carried it up Veyo hill and finished the G2 off at the top. I had another G2 waiting for me in 2 miles. I was feeling really good after Veyo Hill.
The next 4 miles were the rollers through Dammeron Vly. Slowed down a lttle to conserve energy and legs. Didn't sweat as much through here and the temps were much colder here. My mile splits here were 7:53, 8:12, 8:10, 7:44. Still feeling good at this point.
The last 4 miles were all down hill. Splits: 7:29, 7:27, 7:25, 7:09. I at my first gel at mile 13 after a 4oz swig of G2. I felt a little discomfort dropping off the Big Hill after Diamond Vly. I felt good the entire run but the last big drop really hurt my abs and gluts. I contribute that to the 200 lunges I did yesterday morning, but I finished strong. I felt I could have ran the whole 26.2 miles today!
Nutrition: Breakfast was a sweet potato, and apple sauce with a little whey protein. I sipped water up to the start. I didn't drink the first 7 miles. Drank three 12oz G2 between mile 7-16, and a gel at mile 13. I wanted to simulate marathon day today. I felt good and I think the plan will work. I will sip a little water at aid stations 3 & 5 during the race if needed. I recovered my run with a 4-1 ratio drink of naked juice and whey protein and one 16oz water. I was ready to go again. But we rode our bikes home instead from snow cyn at an easy spin for 10 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 8.00 | 0.00 | 0.00 | 30.50 |
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