Hangin' Loose

Week starting Jul 05, 2009

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Location:

West Jordan,Ut,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running Dec of 06

5k 20:00 Utah Human Race(08)

10k 41:09 Spectrum 10k (10)  40:31 DesNews 10k(10)

1/2 mary 1:30:36 Bryce Canyon Half(09)

Full 3:33:58 St George (09)

Finishing the Grand Slam 08 and 10

Finished my first sprint tri 1:23:30 (10)

Short-Term Running Goals:

2011 races...

May-  Ogden half (no goals)

Oct- SGM

Long-Term Running Goals:

Run Boston and do a Triathalon(did a tri)

Do a half Ironman and then a full

Personal:

Married to MrsFit:) and trying to keep up with her. And have 3 girls.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Avi-Bolt 2 Lifetime Miles: 93.80
Foundation 8e Lifetime Miles: 316.95
Foundation 9a Lifetime Miles: 398.13
Foundation 10a Lifetime Miles: 125.53
Running MilesSwimming YardsBike Miles
33.750.0043.75
Foundation 8a Miles: 33.75
Night Sleep Time: 45.50Nap Time: 0.00Total Sleep Time: 45.50
Running MilesSwimming YardsBike Miles
0.000.0015.50

AM-  Had a great ride to work again.  Looks like my cadence is working again on my bike so focused on keeping it between 65-80 unless going downhill.  When it gets a bit higher.  Had a rough side wind close to the end of the ride so just got down and dirty with it.  Looks like it paid off in the end.  I rode it in 27:22.  Which I believe is my fastest time so far going to work.  Will see how it goes home tonight in the heat.  The heat doesnt seem to bother me too much though.  Only when I have to stop at the lights do I notice it.  Also got in 2 sets before the boss showed up today too.

Planks 2min x2

Leg lifts 12 x2

Bridges 12 x2

Wall sits 1min x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Walking lunges 20 x2

Dips 20 x3

 

PM-  OH YEAH!!!  It was a bit hot and windy on the way home.  But turned out to be a great ride.  Had some mean head winds at the start and some crazy side ones that I thought were going to take me off into the  gravel a few times.  But in the end I did this one turned out to be my fastest ride so far going home.  21:06 OH YEAH!!  And felt stronger today all around.  Got to love days like today.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(8)
Running MilesSwimming YardsBike Miles
7.250.000.00

Not much fun on this run that is for sure.  Speedwork + 95 degrees = not fun.  Not sure how you guys down south do it.  Decided to go and do a run at 5:15 pm since I wanted to watch the Tour tonight.  So headed over and it was windy and I thought that would help to cool things down some.  But it just added to the not fun.  Goal was 2 miles warm-up 1k @ 3:44 with 400m rest.  Then a cooldown mile.  Here is how it went.  The last 1k I stopped after pushing hard for 400m and found I was on a 6:55 pace ARGH!!  Walked a little then finished it.

Mile 1 8:39

Mile 2 9:15 Chatting with another runner

1k 3:47 ri 3:20

2k 3:57 ri 3:38

3k 4:07 ri 3:35

4k 4:09 ri 3:59

5k 1:47 ri 1:36 1:37

cooldown 9:34  I MADE IT!!!  Did I mention it was hot out there.  Will have to do runs ealier or later in the day.  That just wont work.  But I did it.  I also walked and jogged a little of the RI.

TT 1:03:43

Foundation 8a Miles: 7.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Running MilesSwimming YardsBike Miles
0.000.0015.50

AM-  Rode to work today.  Suprisingly I did it even faster then I did on Mon 27:05.  I thought for sure I was going to come in short of it since I wasnt able to use my cadence on my computer.  That crazy thing comes and goes.  But I kept with a good strong cadence and it paid off again.  Now to get in a quick couple of sets before the boss gets here.  Was able to get in 2 sets. 

Planks 2mins x2

Leg lifts 12 x2

Bridges 12 x2

Wall sits 1min x2

Toe lifts/steps 30 x2

Flamingo 1min x2

Walking lunges 20 x2

Dips 20 x3

 

PM-  Rode home from work.  Had a tail/cross wind which made it interesting.  Ended up getting home quicker then on Mon to so its all good. 20:35 it must be from watching the tour.  Each time that my pace seems to slow I get up out of the saddle and keep the pace up.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(7)
Running MilesSwimming YardsBike Miles
6.500.000.00

Got a run in tonight after dropping my girls off.  Start at 8:30pm and temp was 78 or so.   So a lot cooler then Tues run.  Felt pretty good with a slight wind.  Goals were 1 mile warm up 4 at 7:00 tempo with 1 mile recovery that turned into 1.5 in the end.  I am like this area for my tempo runs.  And at this time of the day there isn't much traffic.  So here is the splits

Mile 1 8:37

Mile 2 6:51

Mile 3 7:01

Mile 4 7:00

Mile 5 6:58

Mile 6 9:00

Mile .5 4:35 pace 9:11

TT 50:03 AP 7:42

Foundation 8a Miles: 6.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(2)
Running MilesSwimming YardsBike Miles
0.000.0012.75

AM-  Rode to work with my sweetie.  Had a good ride.  Temp was nice and cool with a slight breeze.  Did it in 28:20.  Nice and easy ride.  Got in 2 sets before getting to work. 

Planks 2mins x2

Leg Lifts 12 x2

Bridges 12 x2

Walking Lunges 20 x2

Toe lifts/steps 30 x2

Flamingos 1min x2

Wall sits 1 min x2

dips 20 x2 PM- Rode home and had a flat tire about 2.5 miles from home. So had the wife to give me ride home. And will fix it tomorrow when I will have more time.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(6)
Running MilesSwimming YardsBike Miles
20.000.000.00

Ran on the JRP today with the wife and Teena.  Met up with her just after 5am.  Was good to see Teena out and running again.  Was hoping to see more of the Chumps that sometimes make it on Sat.  But it was just going to be us.  We did see JohnnieV on the way after our turn around at mile 3.  At mile 4 we split up to our own paces.  On this one I was shooting for 8:26 for the run.  First few was a good warmup and then picked it up.  Had my first issue around 12-13.  When one of my toes was giving another some grief.  I should really clip my toe nails before any long runs.  Finally took care of that problem at mile 15.  It was really throwing me off at that point.  Tried to finish strong but wasn't going to happen.  Just stopped at a few points in the parks to cool off with some water over my head.   Which was great.  Was tring to race home to go to a social with the Elders in the ward.  Which only made it for the last inning and made the breakfast though.:)  Then after that was off to go swimming with my Sister and her kids and mine.  Had a great time for about 2 hrs.  It was nice and relaxing.  Here are good and bad splits.

Mile 1 9:18

Mile 2 9:00

Mile 3 8:48

Mile 4 8:49

Mile 5 8:22

Mile 6 8:25

Mile 7 8:25

Mile 8 8:24

Mile 9 8:27

Mile 10 8:25

Mile 11 8:28

Mile 12 8:26

Mile 13 8:28

Mile 14 8:32

Mile 15 8:46

Mile 16 8:34

Mile 17 9:15

Mile 18 9:16

Mile 19 9:54

Mile 20 10:03

TT 2:56:17 AP 8:49

Foundation 8a Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(7)
Running MilesSwimming YardsBike Miles
33.750.0043.75
Foundation 8a Miles: 33.75
Night Sleep Time: 45.50Nap Time: 0.00Total Sleep Time: 45.50
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