Why I Oughta!!!

The Dirty Dash

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15% off for Fast Running Blog members at St. George Running Center!

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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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 378.50
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.2011.000.000.0029.20
Mon, Sep 20, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - Ran easy with Cathy at a 9:37 pace. Went to spin class.

PM - Swam 2500 yds (1.4 mile) Tri Workout #1 (building 100's)

warm-up 4 times (1& 3 free, 2 back, 4 breast)
100 yd, 75 kick, 50 yd, 25 hard

500 yd (100 build up) 1:00 rest
5X100 pull (1:35) rest to the 2:00 mark

12X25 (30 sec) average 21 sec, rested to 30 sec
200 yd swim

Yoga class

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Tue, Sep 21, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

AM - Tempo run with Craig along the virgin river trails - 1 mile warm-up, 4 miles at tempo, 1 mile cool down

Mile Splits: 8:17, 7:22, 7:04, 7:01, 6:51, 8:30

PM - Biked to the pool with Cathy. We meet Craig there. Did an easy/moderate 1 mile workout of 3X200 yd warm-up, 2X400 with the last 25 yd each at sprint pace, and 300 yd cool down. Biked home for a total of 20 miles at a 17 mph pace.  That was all Cathy could do to keep up... :D  We pigged out at Alberto's!!!

Comments(2)
Wed, Sep 22, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Brick workout with triclub

Swim 1 mile 28:23
Biked 15 miles 51:48 (17.5) Hill
Ran 2 miles 15:24 (7:55 & 7:29)

WINDY!!!!

 

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Thu, Sep 23, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

Ran at lunch for a comfortable, little effort cruise down the virgin river trail and back.  I had a nice headwind during mile 4 & 5. I hope this run is an indicator of my St George Marathon attempt of at a 3:20 time. Splits: 7:54, 7:45, 7:40, 7:30, 7:27, & 7:24.

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Fri, Sep 24, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Craig and I did a 35 minute spin and a 36 minute run on the treadmill.  Just an easy workout today!

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Sat, Sep 25, 2010
Race: The Dirty Dash (6.2 Miles) 01:15:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

The Dirty Dash in Heber City..... muddy, muddy, mudddy!!!! We had a lot of fun!

Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.2011.000.000.0029.20
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