Why I Oughta!!!

Week starting Sep 18, 2011

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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: 502.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.0012.201.000.0043.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.201.000.0011.20

AM - 10-miler (replace track)

We ran were we left off saturday to finish the sequence of the race simulation. We were only going to run this portion easy, but Cathy zipped off, and of course, we had to follow. She ran a 7:10 pace average. We started out at a 7:30 pace and then she kicked on the burners and the rest of the run was sub 7:00 pace. We only saw above 7:00 pace because we stopped to drink during mile 9 and 10.

Splits: 7:39, 7:20, 7:37, 6:54, 6:45, 6:53, 6:42, 7:00, 7:10, 7:21, & 7:01 (last 0.2 mile)

PM - CrossFit

A1. Barbell Stepups 20″ box – 12 reps X 4 sets. Build in weight each set.
A2. Toes to Bar AMRepsAP x 4 sets

B. 3 Rounds for time: (13:08)
Run 400m
7 Muscle-ups or sub 21 pullups/ 21 ring dips

Part A I started at a 45lb bar and added 20 pounds each round to 105lbs on the 4th set. The T2B were 23, 17, 20, 15) My hands just couldn't hold on that long. Part B I did the 21 pull-ups and 21 ring dips since I can't do a muscle up yet! I had to use a red band for the dips to save my shoulders. The 400's were tough since we ran hard this morning.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

CrossFit

For time: 18:26

25 thrusters (85lbs for all)
20 barbell rows
25 hang squat cleans
20 barbell rows
25 front squats
20 barbell rows
25 squat cleans

Biked 30 miles easy with Craig after crossfit.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Last long run before St George Marathon. We had to get up extra early so some of us could get to work on time. We were suppose to run this 30 to 45 seconds slower than race pace. I manage to average the whole run at a 7:38. Race goal pace is 7:15. We started out easy from the top of Veyo hill, had a few fast miles, and the last 2 miles felt like the end of a marathon. Maybe the 100 squats last night and the bike ride made me a little tired for this run. I felt good, but the last 2 miles I mentally had to push myself. I always feel tired when running between Diagonal street and worthen park.

Splits: 8:07, 8:05, 7:58, 7:41, 7:40, 7:35, 7:10, 7:24, 7:28, 7:46, 7:31, 7:20, 7:19, 7:39, 7:25, 7:36, 7:42, 7:44

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

CrossFit

4 sets: (time=24:48)

15 power snatch 95
15 burpees
75 jump rope.

100% effort on all sets.

*rest 3 min after 1st set; 4 min after 2nd set; 5 min after 3rd set

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

Crossfit

For Time: 15:30

35 push-ups
1600 m run
35 push-ups
800 m run
35 push-ups
400 m run

I figured 13:00 minutes of the total time was running. That comes out to a 6:30 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Last long run before St George marathon. I ran in mesa Arizona today. It was flat and hot... This felt harder than running a hilly course. The last 3 miles were tough with the heat and a false flat. I'm glad I tuffed out that last section.

Mile splits: 8:01, 7:47, 7:37, 7:37, 7:36, 7:34, 7:33, 7:43, 7:30, 7:40, 7:45, 7:57

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.0012.201.000.0043.20
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