Why I Oughta!!!

Ran 4 miles to my office, did some work, and then ran 7.2 miles up town to meet Cathy for lunch. I tried to hold my pace around a 8:00. My first 2 miles were slow and then the rest of my mile splits were hitting 7:45's.

This evening we did some strength training of:

A1. Bench press 6,4,2,6,4,2
A2. T2B 7 x 6 set unbroken
rest 2 min
B. Push-ups ladder (1-15 reps)
C. 1 mile run @ 90%

Bench press wt (6-115, 4-135, 2-165, 6-125, 4-145, 2-175), T2B were unbroken, Push-ups were a beast especially on the last few sets (total #120), and I did an easy 1 mile run on the TM since I already ran more than 11 today.

Combined crossfit and a small interval run on the TM. Started with a 1 mile warm-up run (8:35 pace); xfit workout with a good warm-up/stretch and then 3 rounds of 20 pull-ups, 30 KB swing 53lbs, and 120 jump rope (with DU added in from time to time); 1 mile run (8:15 pace) followed by 4x400 at 6:00 pace with 2:30 recovery; and 1 mile cool down run (8:00 pace). The TM was tricky to keep track of times and speed so I did the intervals based on time, for example 400 on 1:30 and recovery 2:30. Recovery pace was slow running.

Early Spin Class - Mostly focused on free spinning. I did a few 2 & 3 minute intervals in aero-position. I was sweating so much that I made all the windows and walls next to me moist and drippy! Bike computer showed 24 miles in 1:08.

Ran 8.1 miles with craig on the IM route. Ave pace = 8:13. The mile splits were just a see-saw with the rollers. We held HR in the 140's

Crossfit - 10 min amrap (completed 5 sets)

10 dips
10 deadlifts (155lbs)
+
3x5reps Push Press (95lbs)

Strength Training of muscle ups and over-head squats. Mostly worked on strengthing skills for the muscle-up. OHS was 5 reps build up... started at 65lbs and added 10 lbs after each set and stopped at 115 lbs.

TM drill work - 3 mile warm-up at 8:25 pace, 4x3:00 inclines at 4% and 8:00 pace with 1:00 recovery, ran 1 recovery mile, 6x20sec inclines at 3% and 6:30 pace with 2:00 recovery, 2 mile warm down.

Biked 46 and ran a tempo 7:20's

Morning sin class for 1 hour. Crossfit for lunch with 4 miles of TM running at an easy pace, and then a progressive tempo run (1WU, 4x7:45, 2x7:30, 1x7:00, 1WD) this evening with craig. Our mile splits were 8:10, 7:43, 7:41, 7:43, 7:43, 7:19, 7:20, 6:54, & 7:48.

Track with Dennis... 6x800. WU was a 2.4 miles, 2x200 with 200 recovery, 800's (3:22/3:14/3:13/3:16/3:13/3:14) with 400 recovery, and 1.1 mile WD. Run felt good... Glad to hold it steady and slower than what I am use to.

2 mile TM run at 8:30's, Crossfit workout with 2x400 at 7:00 pace, and 2 mile TM cool down. Crossfit was a big one... too much to list, but a good one!

Crossfit "cindy" 10 min amrap of 5 pull-ups, 10 push-ups, and 15 squats. I completed 8 rounds and an additional set of pull-ups.

Ran 15.5 miles with Craig and Heath tonight on the new St George half marathon course. We pushed a 8:00 average and then at mile 8 they pushed a 7:00 for 3 miles.

A fun run with my 12 year old daughter. She followed on her bike and carried my fluids and extra gear. I decided to run cold (only shorts and long sleeve) so I could reduce the amount of sweat which inflames my chafing (I put desiten and baby powder on today). The wind was so strong that I stayed relatively dry, but cold!! My fastest splits were against the wind. St George has been very nice this winter! Loving the 55 degree weather. The St George Half marathon this weekend is going to be good, warm weather!!

Splits: 7:54, 7:57, 7:46, 7:37, 7:40, 7:43, 7:34, 7:30, 7:33, 7:38, 7:21, 7:45 (ave 7:40)

Ran 5 miles on the TM during lunch. Played with the speed to keep it interesting and ran a a 2% incline. The coach is saying all TM running should be at a 2% minimum. Feeling a little tight from yesterdays run. Started out easy, then jumped into 400 fartleks after 2 mile warm-up. Ramped up to 8.5 mph(7:00) and then recover back at 7.0 mph. Worked down (8.5, 8.3. 8.1...) each 400 and worked up on every recovery (7, 7.2, 7.4...).

Evening Crossfit - 15 minute amrap:
1 rope climb
15 double unders
8 burpees
15 kb swings, 55lbs

Completed 5.5 rounds

AM -Crossfit - Warm-up with ladders (4x) for 2.5 miles. Ladder drills on the TM @ 1% incline... 2 min easy at 6.1 mph, Start 1 min step-ups at 6.5 mph, increasing 0.5 mph, and ending at 8.0 mph. 4th set added 1 more step-up to 8.5 mph, and recovered 1 min at 6.7 mph. Would have ran this drill faster but this is a warm-up/recovery.

Push Press, 10 TnG tough reps (100lbs)
30 sec. jump rope
rest 2 minutes x 4 sets
+
5 Power Clean tough reps (135lbs)
60 sec Pullups
rest 2 minutes x 4 sets
+
For Time:
20 TGUs (35lbs)

PM - Track (5x800) 7.8 total miles
WU: 1.3mi, 5x100 w/ 100r, 2x200 w/ 200r
Core: 5x800 w/ 400r (3:17, 3:18, 3:19, 3:19, 3:22),1x400 (1:25) w/ 400r, 2x200 w/ 200r (41, 41s), WD: 1 mi run

Dennis wanted me to run with him today. It was nice to slow it down a bit. I ran lane 2 so I could run a little faster. My 800 pace was in the 6:35 range, the last 400 was a 5:45 pace, and the last 200's were 5:30 pace. I did my warm-up and cool down miles in the 7:20 pace range. My recovery paces were very slow. I could walk Dennis recovery pace. :) I'm glad he is easing me into track again!!

Crossfit

30 ring dips
30 T2B
30 ground to OH, 95lbs
30 double unders
30 SDHP, 95lbs
800 meter run

Crossfit "Nate" 20 min amrap
4 CTB
4 Headstand push-ups
8 KB swings 53lbs

1 mile warm-up at 9:00, crossfit workout, and 2 mile run at 8:15 ave. Very tight from yesterdays xfit workout. Must keep today on the easy side so I am loose for tomorrows race. Completed 12 rounds of Nate

St George Half Marathon
I was only running for fun today due to a lot of soreness from too much lifting this week in crossfit. I started out easy, the rain was light, and I was sweating heavy as usual! When I hit the hills after mile 2/3 my running was still easy, I found another gear, and started to run more effecient. I practiced hyperventilating on the uphills and the coach was right! I was bearly laboring up the hills. The last 4 miles was flat and that was when I had to dig a little deeper to keep the momentum going. Felt good at the finish and was surprised by my time. I was initially shooting for a 1:45. I crushed it at the end.
I had to stop to help a friend on mile 11 after she slipped and rolled. She was pretty trashed and cried for the next quarter mile. I made sure she was okay. She must have got mad because she stayed on my heels for the next 2 miles. :)

Splits: 7:38, 7:30, 7:27, 7:09, 7:20, 7:27, 7:26, 6:40, 7:21, 7:20, 7:38, 7:10, 6:53

3 hours later we hit the crossfit gym... :D  I did some muscle up drills, GHD's, and 16 reps of the Bear Complex... It's a series of lifts with 115 lbs... Clean, front squat, push press, back squat, jerk press. Good Stuff!!!

Nice-N-Easy run during lunch on the TM. After work I made it finally to a spin and yoga class.

Treadmill run - First mile was very easy, then every half mile I increase 0.1 mph. By mile 7 I was running 8.2 mph @ 1% incline. The last mile was 8:15 pace. I don't know why the TM feels so much harder to run at higher paces than running self propelled on regular surfaces.

AM - Crossfit
2 mile TM run warm-up
A. Pull up ladder 1-5 x 5 sets. Not for time
+
B. 15 minute AMRAP:
12 push ups
7 T2B
24 double unders

I completed 7 rounds. I did really good on the DU... I even did a complete set of 24 reps unbroken... that was exciting!!

PM - Track

1 mile warm-up, 4x100 with 400 recovry, 3x200 (38,38,39s) with 200 recovery, 4x800 (3:07,3:09, 3:06, 3:07) with 400 recovery, 1 mile at 6:37. The recoveries were very slow jogging.

Had a costco hotdog right after track, and then made it to yoga for some much needed stretching (very painful stretching and holds).

crossfit

3 miles in 25:30 (8:30) on TM

3 rounds of:
30 sec KB swing 63lbs, rest 30sec
30 sec box jump 26", rest 30sec
1 min ring FLR, rest 2 min

2 miles run in 15:40 (7:50) on TM

Today is a recovery day!!! Legs are tired from yesterdays track workout!! I modified this crossfit workout too. I skipped the tricep section.

Crossfit (1 mile WU om TM)

A.  Back squats 2 reps X 5 sets (increase weight, no max) 65,95, 115, 135, 155lbs

B.  2 rounds of:

800 m run
50 push press 75lbs
20 burpees

AM - Crossfit

Deadlifts - build up to max 1 rep (135, 155, 185, 205, 225, 245)
Bench Press - Build to max 1 rep (135, 145, 165, 175, 185, 195, 205)
1-12-1 KB swings (53 & 62 lbs) 144 total reps

PM - Biked 48 miles veyo loop and transition run.

AM - Crossfit

45 sec. amrap pull ups
45 sec. amrap hang squat clean, 95lbs
45 sec. amrap double unders
45 sec. amrap air squats
*rest 3 minutes x 5
+
4 min FLRs

Had to replace wall balls with air squats since I don't have my medicine balls yet. FLR's were 3 min and 1 min. My arms were so tired after the WOD that the 3 min hold was pure torture!! Ran 4 miles (8:15 pace) on the treadmill for part of my warm-up.

PM - 5.5 mile run on the IM course with Craig and John. They were still recoverying from last saturday so I got an easy run tonight. :) Went to yoga class right after run.

AM - 3 mile warm-up

Crossfit

A1. 1-4 HSPU Ladder x 4 sets; rest 60 sec
A2. Weighted Dip, 5reps x 4 sets; rest 60 sec
+
For time:
800 meter run
75 burpees
800 meter run

I did all the head stand push ups and I wore a 30 lb vest for the dips. I did 2 sets of ring dips and 2 sets of bar dips. The burpees I did in sets of 15 reps. My running pace averaged around a 8:15.

PM - TM intervals (6x400) w/ 0.5 incline
2 mile warm-up at 8:10 pace
2x200 at 5:48 pace with 200 recovery
6x400 at 6:00 pace with 400 recovery
1.8 cool down at 8:10

I was so hungry after this workout so I pigged-out at the jack in the box... yummy tacos, burger, fries and 4 refills!  And hit the hot tub before bed! :D