| 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 | | 16.00 | 5.00 | 0.80 | 0.00 | 21.80 |
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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 - Spin class, only 23 miles!
PM - 3800 yd swim - Tri workou #2 (long Course) | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.80 | 0.00 | 4.00 |
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AM - Track (post race recovery workout)
1 mile warmup, 7X200, 1 mile cool down
200's were 42, 41, 40, 39, 40, 41, 41 sec
The plan was 14x200's but we were still sore from our race.
PM - rode to work and back... seemed hard... legs were tired from early track
10 miles at 35:00 (17.2) | | Comments(4) |
| | 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 - Skipped morning spin class... I was tired and my left knee was a little swollen
PM - Spin class for 1 hour. We were out of the seat at less for half (25 min) the class. I sprinted for the first 15 and last 15 minutes of class. Estimated distance of 20 miles.
Swam 3200 yds after spin. We did a short prymid workout. 600 warm-up, 2X50 (1:00), 2X100 (2:00), 2X150 (3:15), 4X200 (4:30), we skipped the 300, came back down the same way up, and we did 600 cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 5.00 | 0.00 | 0.00 | 8.80 |
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AM - 5 mile tempo run with 1.5 mile warm up and a 2.3 mile cool down. We ran down from winchester hills to town square. The total run was suppose to be 8 miles but we measured it out with Craig's truck. He had oversized tires so every mile we drove added another tenth.
Mile Splits: 1.5m = 8:00, tempo = 7:27, 7:22, 7:22, 7:15, 6:55, and cool down = 7:52, 7:53
Total average = 7:33 pace
PM - Spin with Cathy for 20 miles (23.1 mph average). Went to Yoga class afterwards. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - Swim (3000 yds) 1000 warm-up, 3X500 (8:00, 8:00, 7:45), 500 cool down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Biked the IM double loop course with Ryan S. We were 10 minutes slower on the second loop, but I had an extra mile when I biked into the State park for a restroom. VERY Windy going up the canyons towards Gunlock & Veyo. We had cross winds coming down Hwy 18. This was a very hard workout with the strong winds and many hills. Averaged a 16.3 mph in 89 miles (5:28).
We left at 5:30 am and it was very cold too. I only wore a long sleeve with arm warmers, gloves, and shorts. I froze for the entire ride; didn't sweat much! I figured with wind chill from the bike speed and mother nature, I was feeling temps in the teens! The downhills were so cold I actually could not feel anymore!
After, I ran part of the IM run course. My plan was one loop but I only did 9 miles. I averaged just under a 9:00 pace. I think I was bonking... I hope I figure out this nutrition thing before the Big Day! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 5.00 | 0.80 | 0.00 | 21.80 |
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