Why I Oughta!!!

Week starting Oct 23, 2011

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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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Miles:This week: 0.00 Month: 0.00 Year: 378.50
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.106.000.000.0028.10
Sun, Oct 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.506.000.000.009.50

Tempo Run (3x2-milers)

WU - 1 mile (8:21)
1st Int - 2 miles (6:59), 2min recovery
2nd Int - 2 miles (6:59), 2min rec
3rd Int - 2 miles (6:58)
Cool down 2 miles (8:30)

I ran around bloomington... I was surprised I had some good consistence pacing going on. Lots of small hills, rollers, and faults flats! I even had to out run a bee swarm on my cool down. We had a semi-tracter roll over on I-15 that dumped millions of bees from his load. Total mileage 9.5 for 1:11:49 (7:34)

Comments(2)
Mon, Oct 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Crossfit and an easy run. Averaged about a 7:45 pace average.

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Wed, Oct 26, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

A1. Front Squat 3-4 x 5 sets; rest 20 sec
A2. 25 pullups(adv. do UB); rest 3 min x 5 sets
B. Tabata Situps

I started with 95lbs and added 20 pound each set till I got to 175. I only did 3 reps on the 175! I did the first set of pull-ups unbroken. I did a total of 96 situps during the tabata.

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Sat, Oct 29, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Run up snow cyn state park and back down (9.7 miles). I did manage to run a good pace (6:40) the last mile.

We biked for an hour and a half after at an easy pace (26 miles)

That afternoon I did my crossfit wod of 5 deadlifts(205), 13 push-up releases, 9 box jumps (26"), and 800 run at 10% grade on treadmill for 2 rounds. Running mileage was 1.5 miles with a 400m warm-up and cool down.

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.106.000.000.0028.10
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