Site:
http://youshouldstoprunning.com
Miles:
5605 total / 499 in 2012
Goal:

2011: Wildflower Half Iron (DONE), Vineman Full Iron (DONE); Las Vegas RnR Marathon (DONE-PR); 2012: Oceanside 70.3, Hawaii 70.3, IM NYC, Chicago Marathon

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Entries

  1. RUN
    TNT Practice - Palos Verdes T... 10.09 mi 01:33 09:10 pace

    My legs felt pretty heavy after yesterday's ride, but this was a good run. Did a couple of out and backs on a trail I've never run before with almost 1000 ft of elevation gain. My body is tired, ... read more

    • Leah

      wow Nicely done Scott !! Fantastic run !!

      2 days ago Like

  2. VELO
    Manhattan Beach/Palos Verdes 46.02 mi 03:00 15.3mph pace

    Great, great, great, morning for a ride. It was sooooooo nice out. Slightly windy, but I welcome the wind these days, it only adds to the challenge.

    I hit the hills today, knocking out 3300 ft o... read more

  3. RUN
    Intervals 7.79 mi 01:11 09:08 pace

    Changed up the usual TNT Thursday night group run by doing some tempo intervals. Felt good, although my upper body started to feel tight and sore towards the end of the run from swimming earlier t... read more

  4. swim
    Spectrum Pool 3600 yd 01:00 29:19 pace

    1 X 500
    8 X 50 Drills (One Arm/Swim)
    2 X 300 (One Arm, descending strokes every 50 starting at 6)
    6 X 100 (Almost Catch-up)
    8 X 25 Sprint
    3 X 400 Swim
    1 X 100 CD

  5. VELO
    Hermosa/Palos Verdes 17.91 mi 01:14 14.5mph pace

    Another beautiful Socal day, perfect riding weather. Did a little bit of hill work this morning, approx. 1800ft of elevation gain. Nothing too crazy, but just enough to feel like the legs were wo... read more

  6. RUN
    Treadmill - Yassos 4.5 mi 00:37 08:13 pace

    5:00 WU @ 9:00/miles
    4 X 800m Yassos @ 7:13/miles w/800m rest at 9:00/mile
    5:00 CD Walk

  7. FIT
    Strength AAC3 Week 2 - Day 1 01:00

    5 Minute Rowing Warm-up

    2 X 12:

    Seated Leg Press
    Lat Pull-down
    Hamstring Curl
    Leg Extension
    One Arm Throw
    Cable Kickback
    Bridging Pull-over
    Moguls
    Combination Crunch
    Traditional Crunch
    Crawl Push... read more

  8. RUN
    Redondo Beach Super Bowl 10k 6.33 mi 00:49 07:46 pace

    I finally broke 50:00!!! This has been in the works for a couple of years now....back in 2009 I had my ankle surgery, and in January of 2010 I ran this race and finished in 1:06 after nearly 9 mon... read more

  9. Any LA peeps running the Redondo Beach 10k tomorrow?

  10. RUN
    Griffith Park - Hill Repeat /... 3.45 mi 00:30 08:37 pace

    Legs felt good on the first two out and backs, but the 3rd time off the bike they were a little wobbly. It took about 2 minutes to get them back and then settled into a nice post-bike pace.

  11. VELO
    Griffith Park - Hill Repeat /... 22.45 mi 01:26 15.7mph pace

    Today was a nice change of pace for a Saturday ride/run......We did a circuit of bike hill repeats followed by a 10:00 run, 3 sets total. 1900 ft of elevation gain on the bike total. The legs wer... read more

  12. swim
    Spectrum 3500 yd 01:00 30:10 pace

    400 WU - 100 swim, 100 kick, 100 swim, 100 kick
    10 X 50 Drills: Odd Drill, Even Swim - Skate, One Arm, Catch up, One Arm, Catch Up
    3 X 100 - 50 Kick, 50 Back Kick
    1 X 100
    2 X 200
    1 X 400
    2 X 200
    1 ... read more

  13. FIT
    Spectrum - AAC3 Week 1 - Day 2 01:00

    2X12:

    Seated Leg Press
    Lat Pulldown
    Hamstring Curl
    Knee Extension (one leg)
    Cable Kickback
    One Arm Throw
    Medicine Ball Crawl Push-ups
    Crunches
    Side-Plank Oblique Crunches
    Russian Twists ... read more

  14. RUN
    Strand 5.08 mi 00:45 08:51 pace

    Nighttime run on the strand. Cruised with a nice little kick at the end.

  15. VELO
    Spectrum - Spin Class 17.3 mi 00:58 17.9mph pace

    Love me some spin class. Instructor went more rock than electronic tonight which is rare. Lots of hill work so my legs were feeling the good burn. Felt refreshed when the class was over.

  16. swim
    Culver Plunge - TNT Ironteam ... 3100 yd 01:00 34:03 pace

    Was sucking wind during this swim. We've shifted away from drills and are now focusing on speed/intervals. My arms were dead tired from this morning's early morning strength workout, so I was str... read more

  17. RUN
    Yassos - Day 1 3.6 mi 00:29 08:03 pace

    Its Yasso time again! I'm starting up with my speed work, and knocked out 3 800s @ 7:15/mile. This is :30/mile faster than the last round of Yassos I did back in Oct/Nov. I was cruising and bare... read more

    • A Rockett K.
      A Rockett K.

      That is great! Thx for sharing your "Yasso". It inspired me. I need to do some Yassos too. :)

      13 days ago Like

    • Scott C.
      Scott C.

      Thanks Angela! Just added you on twitter, btw....I'm @cutlarock. Gonna add 1 interval each week till I get up to 10-12.

      13 days ago Like

    • Jessica W.
      Jessica W.

      awesome!! great repeats, Scott!!

      13 days ago Like

    • Jen L.

      In my best Rocky theme voice..." gettin stronger!!!"

      12 days ago Like

  18. FIT
    Strength - AA3 Day 1 01:00

    Moved into the AA3 period (Anatomical Adaptiation 3) of my strength training. Increased the weight on each exercise and lowered the reps from 20 to 12. Replaced several of the exercises as well. ... read more

  19. RUN
    Chip Trail 9.3 mi 01:26 09:16 pace

    This incredible run of beautiful weather continues....what an amazing day out! I ran the chip trail, and out and back starting from Spectrum in El Segundo. My pace was kind of all over the map, bu... read more

  20. RUN
    great Zuma - Transition Run 2.37 mi 00:19 08:12 pace

    Off the bike and straight into a run. Legs felt loose and really good considering how hard I had just worked on the bike battling the crazy winds.