Why I Oughta!!!

Marc and I ran the 2-Man relay. The course is 2 miles longer. We each split the miles evenly. We ran 2 legs at a time and then Marc ran leg 9 and I ran 6 miles of leg 10 and Marc took 2 of my miles in the middle due to my excesive cramping. We ran really well at the beginning which gave us a good cushion to blow-up on the last 2 legs. This was not an easy course after the 6th leg. Our total time was approximately 6:36. My total time was 3:18:33 which would have been a PR if this was a marathon. :)

Leg 3&4 = 10.9 miles/1:16:24/7:05 pace

Leg 7&8 = 9.1 miles/1:09:45/7:42 pace

Leg 10 = 6.0 miles/52:24/8:47 pace

AM - Crossfit

A1. Hang Squat Cleans @115lbs X 4 sets amrap, rest 30 sec
A2. Push-ups 20 X 4 sets, rest 1 min

B1. Push Press @ 95 lbs X 3 sets amrap, rest 1 min
B2. T2B or KTE amrap 40 sec, rest 1 min

PM - Ran easy and went to yoga class

AM - Crossfit

60 sec Wall Balls 15lbs
*rest 60 sec
5 minute AMRAP:
8 pull ups
20 double unders
rest 2 minutes, repeat all 3x

PM - Trail run with Cathy and Tige... Super windy, but warm.

Ran with Craig, Heath, and John from Town Square up to the front gate of Snow Cyn and back. We fought VERY strong head winds all the way up to Snow Cyn. At times it felt like we were barely moving against the wind. Coming back was nice with the down hill and the tail wind. About half way back the winds died down... Of-Course!!!. It took us an hour to go up 7 miles and we held back on the return for a 54 min time. We felt well abused after all that wind and up-hill. This was not an easy run! ;)

Crossfit

‘Nancy’

5 rounds:
15 Overhead Squats 95#
800m Run

"Nancy is normally a 400 run but I like to run so I added more to it. The 5th round I ran 1 mile.

Trail run "Dirty Hurty". Ran with Cathy, John, and Tige. Fun trail called the barrel roll west of Santa Clara. 7 miles last night and 12 miles this morning to make up my long weekend run.

AM - Crossfit (2-mile warm-up run)

A.1 build to a tough 3 rep DL (7x135, 6x185, 4x205, 2x235)
A.2 build to a tough 5 rep shoulder press (10x65, 8x85, 8x95, 5x115)
+
10 minute AMRAP: (3 rounds)
15 SDHP 95lbs
25 push ups

PM - This turned into an unintended tempo run with john. We had enough hills in this too to call it a hill workout. By the end I was exhausted and famished!!! We ran parts of the st george half course in the opposite direction. That didn't make it any easier!! Our slower times were hills that got in the way. The 8:05 split was the climb up from the dixie ctr to the top of brigham rd.

Mile Splits: 7:43, 7:57, 7:22, 7:34, 8:10, 7:19, 7:20, 7:24, 7:16, 7:37

Biked 50 with Craig on the Anderson Jnt loop with la verkin hill thrown in for extra climbing. We circled around through sand hollow for more distance and hills!

Track

WU: 1.5 mile @ 8:00
Core: 2x800 (2:58, 2:59), 4x400 (1:28, 1:26, 1:21, 1:25), 4x200 (35, 35, 33, 34sec), 4x100 (barefoot/accel every 20yds). 800 & 400 had 400 recovery, 200 had 200 recovery, & 100 had 100 recovery.
WD: 3 miles @ 8:15, 0.5 mile pick-up @ 7:00, 0.5 mile @ 8:30

This was an easy going long run with Craig and John. We ran up hwy 18 and back down through snow cyn state park. Absolutely a beautiful night!! And mild temps and no wind. :) Not sure if we call this a long run or a hill run. Ave pace 8:40

Trail run 5.3 miles - beautiful and fun... And then 4.3 miles of paved trail.

AM - Crossfit

3 rounds:
400 run
7 DL @ 185
9 burpees

Included a warm-up bike for 7 min, 0.25 mile run, 3 mile TM run(8:05), 3x400 at 7:00 pace

PM - Run 10.2 miles @ 7:40 ave... Ran 3.1 @ 7:20's, caught up to Cathy, Kristal, and others for the next 4 miles, they ran too slow, so I ran the last 3 at 7:20's.

Went to yoga class to stretch. I could feel the deadlifts from this mornings workout.

Track
2 mile WU
400 @ 1:22 with 800 recovery
6X400 w/ 1600 recovery (1:30, 1:28, 1:31, 1:29, 1:30, 1:28)
2x800 w/ 800 recovery (3:10, 3:06)
800 WD

Most of the recovery paces were approx 8:00. Total time = 1:37 (7:25) We ran straight through with 3 very quick water breaks. I'm tired!!

1 mile swim at sand hollow reservoir followed by a quick run. Ave pace 7:25. The swim was a little on the cold side. The booties made a big difference between feeling cold or frozen. The lake is warming up... the water temp is up to 52.

Our run called for 5 miles at 8:00 pace, 5 miles at 7:30 pace and 5 miles at 7:00 pace. I did okay until we started the 7:00's. I did one repeat but I had to back off. I was too tired to maintain that pace. We did most of our 7:30's on hills and I think that got to me by the time we went into the last set. I maintained 2 more repeats back at a 7:30 and then did a cool down mile. I was glad to see the other guys struggle too on the last set. I think our course was too hilly! And, it was very warm today. The temp was 80.

Spits: [7:53, 7:52, 7:58, 7:51, 7:47], [7:26, 7:26, 7:25, 7:26, 7:19], 6:55, 7:33, 7:25, 8:05

AM - 9 mile trail run with Cathy, John & Kristal... Sidewinder and Barrel Roll Trails. Not too much trippin this time. B-)

PM - 5 mile run with the IM training gang. I wanted to do the whole 10 miles with them but my wife bought tickets to hunger games... Felt easy except my muscle/tendons were loose from the morning trail run and kept bending ankles and knees in the wrong directions.

AM - Crossfit (2.25 mi run during warm-up)

A. Back Squats 3reps X 4 (135, 145, 155, 165lbs)
B. 3 Rounds: (time: 11:10)
400 run
10 HSPU
15 KB Swing (55lbs)

PM - Ran for 1 hr on the TM. Increased speed 0.1 mph every half mile to keep things interesting. Average pace for 7.2 miles came to 8:20. Went to yoga class after my run... woof!! I'm stiff!!

Ran along the virgin river trail system with Craig and Heath. We needed an area that was flat to run our tempo repeats. It was a tempo run for those guys but closer to interval work for me. They made fun of the fact that I was sweating like crazy during the entier run. 2 mile warm-up, 4x800 with 800 recovery, 2 mile cool down. (Interval times: 3:06, 3:09, 3:07, 3:06) The slowest interval time was due to a big pile of sand placed over the trail.

Easy run with John, Cathy, Kristal from the Dixie Ctr down to Man-o-war, around the bloominton loop, and back to the dixie ctr.

Sand Hollow Marathon... A tough race for sure!!! I sure need to use salt tablets for these hot races. This course had a lot of hills too. I don't think we ever ran on something flat. I sure felt good up to mile 20. Then I just gave up after that... But I won't be sore next week. :)