Why I Oughta!!!

Early morning run with Cathy around town. We finally started running faster as we warmed up. My legs felt tired. I wonder if that is from my tempo run last friday. Splits: 9:24, 8:49, 8:34, 7:53, 7:40

Evening Crossfit. Ran a 1 mile warm-up. This workout was tough on the snatches. I started at 115# but I kept loosing my balance and dropping the weight.
4 rounds of:
5 reps of shoulder press (65, 75, 85, 95)
12 reps of GHD sit ups
+
18 min EMOM
5 reps of hang snatches (95#)
10 wall balls (20#)

AM - Track
Warm-up mile and 4x100 with 100 recovery
400 (1:26)
800 (3:08)
400 (1:28)
800 (3:06)
400 (1:28)
4xstairs and cool down

Recovery was half the distance of the interval. My legs are very tired from crossfit last night. I should have been running the 800's under 3 min and my 400 around 1:20-1:22

PM - Easy run (5.3 miles) this evening to work out sore muscles from track and crossfit. Splits: 8:05, 7:37, 7:39, 7:32, 7:25,

Lunchtime run on the tonaquint virgin river loop. It's almost 9 miles. The first 3 miles is uphill and the rest is creamy running. I tried to just run by feel. By mile 6 I was trying to tell myself I was running too fast but my body would not listen. I did my first 8 miles in 59:02. The goal is to always do my first 8 miles under an hour. Splits: 7:46, 7:27, 7:42, 7:10, 7:11, 7:20, 7:16, 7:12, 7:26(0.7 mile)

Evening - Crossfit
8 min amrap: (completed 3 rounds + row & 9 pull-ups)
200m row
15 pull-ups
12 walking lunges
Rest 2min
+
8 min amrap: (completed 3 rounds)
400m run
10 hang power cleans (95#)
5 T2B
Rest 2 min
+
3 rounds of:
60 sec FLR weighted holds (45#)
Kb push press, 8 per arm (35#)

Ran early with john on our river trail loop. I was so sore this morning. I'm glad he took it easy on me. Splits: 8:40, 7:58, 7:57, 7:58, 7:39

Crossfit
Modified "Fran"
3 rounds of
15 thrusters (100#)
15 chest to bar

That was tough!!!! My best fran is a 6:05. This took me 8:55. Not very impressive. This has been an exhausting week. But this workout did help with all my tight muscles to loosen up.

Early run on the st george marathon course from snow cyn to home. I was planning on running easy. Runnning under a 7 pace felt easy today. I even ran strong on the uphills. I did pull back when I hit mile 10. I did my first 8 miles in 55:45. Splits: 7:23, 7:07, 7:15, 6:55, 6:51, 6:53, 6:50, 6:42, 6:52, 6:52, 7:16, 7:15, 7:07.

This afternoon I did my first lake swim of the season. Not too bad, but I did have burning triceps afterwards. The water was a pleasent 53 degrees.

Rode my bike when I got back home. Windy!

Ran with the st george running center club this morning. I needed to keep this as recovery as possible. Started out easy with Cathy for the first mile. I then jumped in with the boys, and while we were chatting like a bunch of girls someone picked up the pace and we followed. It wasn't too bad... good run! SPlits: 9:38, 8:23, 8:18, 8:07, 7:29, 7:29, 7:42

This evening I hit Crossfit.
Strength: 3 sets of
A1. Back squats 5reps, rest 30 sec (115, 145, 165)
A2. Weighted pull ups 3-4 reps, rest 30 sec (25, 25, 35#)
A3 renegade row 12 reps 6 per arm, rest 2 min (35, 40, 45#)
+
10 amrap of (3.5 rounds completed)
25 wall balls (20#)
25 toe 2 bar

Track/Intervals (TM @2%)
Warm-up + 4x100 with increasing paces (8.4, 9, 9.4, 9.9 mph)
4x200 @ 9.3 mph (6:40 pace) w/ 200 rec @ 6.8 mph
4x400 @ 9.3 mph w/ 400 rec @ 6.8 mph
Cool down for almost 2 miles

Did track on the treadmill because the weather is cold and very strong winds. I like using the TM for track since the pace is more consistent. I replaced stairs with 3 sets of 10 rep air squats. Leg are plenty sore from yesterdays crossfit.

Evening Crossfit
3 sets of:
A.1 Hang power snatch 3 reps; rest 30 sec (95, 115, 95#)
A.2 Strict dips 15 reps; rest 2 min
+
4 sets of:
30 sec. amrap DL @ (185#)
30 sec. amrap box jump 24"
30 sec. amrap plyo push-ups
200 sprint
rest 2 min
And, 1 mile cool down run

Lunchtime - easy/recovery run. Ran the downtown loop. My legs feel very heavy from all the leg work we have been doing at crossfit this week. The easy pace was a lot of work. Felt like I was running with leg weights. Splits: 8:03, 7:48, 7:43, 7:37, 7:39, 7:27, 7:26. The last 2 miles were faster only because I was going down hill.

Dropped my car off for service. Did my run instead of sitting around waiting for my car. When I got back they didn't do a thing to my car because they didn't have the part. They couldn't call or notify me because I was out running. I did hit the jack in the box at mile 4. They sure like me at the box, I got 2 free tacos and a mango smoothy with my fish sandwich. Splits: 7:56, 7:35, 7:28, 7:23, lunch, 7:50, 7:31, 7:29

Crossfit
4 sets of Push Press 3 reps, rest 30sec (85, 105, 125, 145#)
+
For time, 3 sets of: (12:25)
40 KB swings (55#)
20 pull-ups
+
Immediately after, 20 HSPU

Ran 4 mile out and back on the Ironman course. I wanted to push those tough hills the first 4 miles. Felt good about this run. Splits: 8:10, 7:48, 8:05, 7:19, 7:14, 6:58, 6:51, 6:44

Swam at the lake this evening. Cold water and wind. Swam 1.2 miles

Ran with steve hooper and the running ctr club. Out to washington fields, did a loop, and back. Ran easy to recover from yesterdays hill tempo run. Splits: 7:58, 8:21, 8:03, 7:45, 7:51, 7:57, 7:43, 7:36, 7:41, 7:49, 7:40, 7:37, 7:50

Indoor run on the TM @ 1% incline. It was so dusty outside I didn't want to expose my lungs to that kind of air conditions. The winds in the Nevada desert turned our skys into a mess. I couldn't see the mountains today. Started the TM at 6.5 mph, and increased speed 0.1 mph every quarter mile. At mile 5 I hit 8.5 mph and then started coming back down 0.1 mph every quarter mile. Ran the last half mile at 7.5 mph. Ave pace 7:50

Pray for the victims and family who are suffering from the explosion at the Boston Marathon today.

Track work on TM @ 1% incline.
Workout: WU; 4x100 w/ increasing speed each 100 and 100 recovery; 400, 800, 1200, 1200, 800, 400 w/ 400 recovery, WD. Ran the 400's and 800's at 9.3 mph (6:25 pace) and the 1200's @ 9.2 mph (6:31 pace). The second 1200 and 800 is when this run got tough. I was border-line dry heaving! Glad to get this done. My alergies are a mess after yesterdays sand/wind storm. I can't turn off the nose fauset.

Ran early this morning at snow cyn state park with craig, heath, john, and jake. I ran short since this was suppose to be my recovery day. I felt great running uphill. The coming down was painful! I love this place in the mornings... No Cars!! 8:11 ave pace

Crossfit
5 minute amrap of: (8 rounds completed)
5 wall balls, (20#)
5 T2B
*rest 3 min

8 minute amrap of: (4 2/3 rounds completed)
10 Front Squats (95#)
10 Sit-ups
100m row
*rest 3 min

10 minute amrap of: (6 rounds completed)
30 double unders UB
15 squats
10 push ups

By the time I got to the last amrap I was trying not to dry heave during my double unders. I did most of my DU unbroken... I felt good about that. I still had 30 sec left on the last amarap but once I finished my 6th set I was DONE! The front squats were tough too! The sit ups and rows were a nice recovery between front squat sets.

Ran the TM this morning. Every pace felt like I was pushing a sub 6:00 pace. Warmed up for a mile and then I did 4 easy ladders. Ran last 2 miles at a 8:27 pace and 7:47 pace. Ave 8:22

Crossfit
A1. Shoulder press, 8.6.4 reps (65, 85, 105#)
A2. Weighted reverse pullups, 4 reps (10, 15, 25)
+
10min of 1 min on, 1 min rest of 30 kb swings @ 55#
If I dont do 30 in one min, run 800m
(Completed 30, 30, 25, 25, 20 reps)

Then, Ran 3 miles, and biked 30 in the wind!

Ran from home to town square and then ran the IM course to the turn around at 1000 East. Ran home from there. 5 miles of uphill and 5 miles of downhill. My legs were so tired from crossfit this week. I cant believe I did as well as I did today. Splits: 8:04, 7:42, 7:58, 7:44, 8:03, 7:43, 7:22, 7:12, 7:07, 7:04.

Red mtn trail... started in dammeron valley and ended in Ivins. We had trail for the first half and then wondered for the rest. We had a hard time finding the little slot down the cliffs. It was very late when we came off the mtn. Had to have a friend guide us in with flash lights. Beautiful on top. Definitely do this again. I did roll my ankle in the dark. I'm out for at least a week! :(

Crossfit
Strength:
10 Front squats, rest, 10 OH squats @ 95#
Core: 3 rounds of:
10 power cleans @ (95,115, 125#)
10 pull-ups
10 bar dips
+
100 abmat sit-ups

Ankle is still swollen. No running! :(

Swam at the lake. Felt easy or maybe I'm just rested from doing nothing for the past week. A bass bit my hand. Six other swimmers had bass attacks today. Good times!!!

Ankle is still swollen. Maybe I will test it out tomorrow.I 

Crossfit
3 rounds not for time.
10 CG bench press (135, 155, 165#)
TGU 3 per arm (45#)
15 sledge hammer swings.
+
6×200 sprints, rest 2 min

Times: 38.1, 35.2, 34.8, 34.6, 34.1, 32.8 seconds. Jogged back on the 200's. 1 mile warm-up and half mile cool down. Didn't seem to both my ankle too much. Try some more running later this week.

Ran to the dixie ctr and back. Ankle is feeling much better. Splits: 7:49, 7:32, 7:25, 7:25, 7:27, 7:28

Ran from dammeron vly to the church on bluff. Started the first few miles with cathy, then she sent me off to get the car. Ankle is still a little tender. The steep downhills were painful. I actually ran slower the steeper the downhill. Splits: 9:04, 8:51, 8:51, 7:31, 7:06, 6:59, 7:04, 6:47, 7:15, 6:52, 6:55, 6:52, 6:49, 6:58 (last 0.6 mile).

I got out a little later than planned. It is getting hot down here!! The hills and false flats didn't seem to bother my pace too much. Splits: 7:36, 7:16, 7:19, 7:12, 7:07, 7:09, 7:28, 7:24

Crossfit
3 sets of:
A.1 - Power cleans 1.1.1 (10 sec rest between each rep), rest 60 sec
A.2 - weighted dips, 6 reps, rest 60 sec
+
15, 12, 9, 6, 3 reps of:
Back squats (lift from the floor) 155#
Burpees

Power clean weight (135, 155, 155#)
Dips (25, 35, 50#)
Back squats - I got the first 15 reps, but when I started the 12 reps I couldnt get the weight pressed above my head. I failed 2 times until I dropped the weight to 135 lbs. My legs were so tired from running earlier. This is the reason why I struggled with the squats.

Easy run on TM @ 1% incline. Started first mile at 7.1 mph and increased the speed 0.1 mph every mile. It felt tough... I must be tired.