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Week starting Apr 22, 2012

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Location:

Lehi,UT,

Member Since:

Jul 19, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs

2015 St. George Marathon (2:44:11)

2014 Hobble Creek Half (1:17:18)

Short-Term Running Goals:

Goals

  • 5K - 16:59
  • 1/2 Marathon - Sub 1:17:00
  • Marathon - 2:45:00 

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Miles:This week: 24.20 Month: 147.00 Year: 372.30
Lunaracer 4 Lifetime Miles: 248.70
Zoom Pegasus (gray) 36 Lifetime Miles: 414.95
Zoom Pegasus 35 (orange/red) Lifetime Miles: 319.05
Pegasus 34 (black) Lifetime Miles: 271.45
Zoom Pegasus 36 (dark Gray) Lifetime Miles: 380.85
Zoom Pegasus 36 Blue Lifetime Miles: 226.45
Pegasus Turbo 2 ( Dark Green) Lifetime Miles: 185.75
Pegasus 37 Black Lifetime Miles: 210.40
Nike Pegasus 38 Orange Lifetime Miles: 411.60
Zoom Pegasus 36 Light Green Lifetime Miles: 293.15
Nike Zoom Tempo Next Lifetime Miles: 309.55
Vaporfly Green Lifetime Miles: 49.35
Pegasus 39 White/orange Lifetime Miles: 299.85
React Infinity Flyknit (Maroon) Lifetime Miles: 179.75
Asics Magic Speed 2 (Green) Lifetime Miles: 145.45
Asics Novablast 3 (white) Lifetime Miles: 126.40
Pegasus 37 (Gray) Lifetime Miles: 16.80
Total Distance
37.90
Nike Free ( Black & Red) Miles: 4.30Nike Free 2 All Black Miles: 22.60Adizero Boston Miles: 7.00Mizuno Wave Creation 10 Miles: 4.00
Total Distance
9.75

8.50 in1:07:07 (7:54).  Perfect temps.  Ran a loop out towards Saratoga, connecting to the JRP and around home via 700 S.  Quads get fatigued around the 6.5 mile mark, but I just kept things easy.  

Crossfit.  800 m run, 30 box jumps, 15 hand stand push-ups (2 mats), 400 m run, 15 hand stand push-ups, 30 box jumps, 800 m run.  First 800 m run was in 2 min 45 sec and the last one was in 3 min. 

Nike Free ( Black & Red) Miles: 1.25Nike Free 2 All Black Miles: 8.50
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Total Distance
7.00

7.0 in 56:51 (8:07).  Up 300 W. and back.  Really slow at the beginning and then my legs were done around mile 5, but for some reason the pace actually picked up over the last 3-4 miles.

Crossfit. This one was tough, but I liked it a lot.  Finished in just over 32 min.

100 Double Unders
90 Mtn Climbers
80 Lunges
70 Push-ups
60 Kettlebell Swings 53/35
50 Wall Balls 20/14
40 Good Mornings 45/30
30 Overhead Squats 45/30
20 Evil Wheels
10 Burpees

Adizero Boston Miles: 7.00
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Total Distance
4.00

4.0 with Ryan.  Slow.  Real slow.  Like 9:30 pace probably.  My legs/body are dead, but it felt good to get outside and get something in.

Mizuno Wave Creation 10 Miles: 4.00
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Total Distance
2.05

Crossfit.  2x2x2x2x2x2x2x2 weighted push-ups.  I got up to 50 lbs.  Then 4 rounds for reps of:  pull-ups, box jumps, double unders.

Ran 2 slow miles after Crossfit.  Body is still pretty beat down. 

Nike Free ( Black & Red) Miles: 2.05
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Total Distance
0.00

PM Crossfit.  21-15-9 of kettlebell swings (53 lbs) and burpees.  3 min rest, then:  9-15-21 of toes to bar and star jumps.  

Was going to run this morning, but decided to heal my body up a bit more. 

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Total Distance
15.10

14.10 in 1:46:42 (7:34).  Started just after 5:30.  It was just below 35 degrees.  Did the Thanksgiving point route, 7 out and 7 back.  4 mile warm-up and then wanted the next 7 between 7:00 and 7:30 pace.  Didn't want to have to push it, but wanted to keep things reasonably honest.  Splits for the 7 were: 7:29, 7:15, 7:29, 7:10, 7:17, 7:13, 7:11, 7:10.  Around the 9 mile mark my legs were struggling a bit.  All week they've been sore/dead.  Thanksgiving Point was a zoo with all the runners for the half out there.  Overall a good run.  I think I'm going to run the Provo City half next Sat so I can try and get some good, faster miles in.

Crossfit.  4 rounds of plyo jumps, bear crawls, 4 tire flips, 400 m run. 

Nike Free ( Black & Red) Miles: 1.00Nike Free 2 All Black Miles: 14.10
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Total Distance
37.90
Nike Free ( Black & Red) Miles: 4.30Nike Free 2 All Black Miles: 22.60Adizero Boston Miles: 7.00Mizuno Wave Creation 10 Miles: 4.00
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