Why I Oughta!!!

AM - CrossFit:

Strength: Good Mornings (wide Stance) 65lbs & 85lbs
WOD: 3 rounds for time: (6:45)
9 hang power cleans (95 lbs)
12 box jumps (24")
15 KB swings (55lbs)

PM - Swimming Drills (1700 yds total)

26X50 (1. 25s, 2. 20s, 3. 15s 4. 10s 5. 5s rest, repeat till finished). The first set of 5 I averaged a 38/39 seconds, then I went to 41/42 seconds on the 50's the rest of the drill. The 10s and 5s recoveries sure made those few intervals tough each time.

AM - Track - Time Trial (TT) 95% all-out-run

1.1 mi WU (7:28), 4x100 Sprint/glides, 2x200(35s & 34s)
6x400 w/ 3-4 min recovery (walking)
Rep1: 1:16 (5:02)
Rep2: 1:15 (4:54)
Rep3: 1:16 (4:59)
Rep4: 1:18 (5:23)
Rep5: 1:18 (5:21)
Rep6: 1:18 (5:14)
Cool Down of 3/4 mi

That was some tough running. I thought that with the 3-4 minute recovery I would be ready to run the 400 meters all-out again and again... I was sucking so much air at the end of each rep that I felt I couldn't do that again. I might have been able to do 8 but I think performance would have suffered. I was wobbly-legged on the final turn of the last 2 reps. But I very good workout... I think this one will give us some hugh gains in our running performance!!

PM - CrossFit: "JT"

21-15-9 for time of: 12:48
handstand push-ups
Ring Dips
Push-ups

I did the first 13 handstand push-ups unassisted but had to move to bands to hekp me the rest of the way. Same for the rings, I only last 5 dips unassisted.

AM - CrossFit: AMRAP for 10:00

1 rope climb 15'
3 Deadlifts (225lbs)
5 chest to bar

I completed 6 full rounds and finished the 2nd deadlift when time ran out. I love the rope climbs!

PM - Lake

Swam 400 yds and biked 19.6 miles. Craig and I jumped in the very choppy water and swam to the second bouy and back. It was just like swimming in the ocean. We scratched our ride at sand hollow and went over to Quail reservoir. It was all calm there, so we biked up to anderson jtn and then back to coral cyn (19.6mi). We had some good hill climbs and still managed a good pace over-all of 18.7 mph. I haven't been on my bike in 3 weeks. This was nice to get out and ride a little.

AM - Run

We did a tempo/interval run down the marathon course. I did a nice warm-up of 2 miles and then did a 0.6 mi push at a 6:20-6:30 pace, rested for 0.4mi, repeated twice. I did another recovery mile and then did 2 more intervals at a 0.6mi distance with a 0.4mi recovery. My last 2 intervals were around a 6:45 pace. My stomach wasn't helping me much at this point. Finished at Worthen park.

Splits: 8:09, 7:33, 7:06, 6:54, 7:34, 7:16, 7:23, 7:47, 7:26(last 0.7mi)

AM - CrossFit:

10!(10,9,8,7...3,2,1) for time of: 15:49
Front Squats (85lbs)
Push Jerk (85lbs)
Toes to bar

My back was so sore that I struggled through this WOD. We did Strength before the wod of "good mornings" with 65lbs, twice.

Too sore from crossfit to race the Parowan Half today, so I sat this one out and gave Cathy the support this time. I planned to run up the race course until I found Cathy. This was an all downhill race course, and as you can guess, half of it was uphill for me.

I ran up Parowan Cyn when the buses left for the start line. I missed the first left turn and headed up parowan canyon to the next left hand cyn. That canyon was so beautiful with a babbling brook next to me. I went 3 miles up the cyn until I realized I was in the wrong place. It was so cold that I could see my breath. So I reset my GPS and started running back to find the race course that Cathy and other friends were running on.

I finally found the turn off to yankee meadow and the racers had not come through yet... yipee!! I got to climb up another canyon!! I was almost 2 miles up the cyn and said hello to the first 14 runners and Breanna was the next runner yelling at me to turn around and ordering me to pace her to the finish. I agreed thinking that the finish was only 4 miles away. Oppps!!! I was off by 4 miles, but good thing I didn't know that because I may have refused to run that much further. I had already ran 9miles by this point.

I ran hard too, and poor Breanna kept up!! I had her running a 7:00 pace. She scolded me after the race for running so fast, but she did PR with a 1:34. And cathy was a few minutes behind her with an awesome time of 1:39 for her new PR. 9 minutes faster than her last PR 3 weeks ago at the Bryce Half. I ended up running 16 miles total (7:40 ave pace) and feeling pretty good for it.

AM - CrossFit:

Wasn't sure about today after the nagging back/glut pain all week end. The only time it didn't hurt was when I ran 16 miles on saturday. I did the xfit warm-up and decided to opt out of the WOD. I did jump rope, stretched, and rolled the shoulders and gluts.

PM - Swim Workout was 7x200

500 Warm-up of 200 IM and 3X100 easy
7X200 on 4:00 (2:57, 2:56, 2:58, 2:56, 2:58, 2:58, 2:58)
100 IM

This was a little slower from prevoius 200's I have done in the past. Sore and tired shoulders and lower back/gluts may have played into this. I should have been down under a 2:50.

AM - Track (5x1200)

WU: 1-mile at 8:30, 2x100 sprint/glides, 2x200 (40 & 39)
5x1200 (4:45, 4:45, 4:48, 4:48, 3:12(800)) w/ 400 recovery jog (3:00)
1 mile cool down at 7:30 pace

Woof!!! This was exhausting!! I need more track work, I guess!?

PM - Crossfit

4 times of a 5 min AMRAP with a 2 min rest in between of 5 hang power cleans, 6 box jumps 24", and 5 T2B. I completed a total of 17 and 1/3 rounds

AM - CrossFit

For Strength we did sumo deadlifts at 225lbs. The WOD was AMRAP in 8 min of 3 deadlifts(185lbs) and 7 KB swings(45lbs). I finished 9 and 1/2 rounds, I think? Lost count and when Cathy said she completed 12 rounds I called BS!! She needs more weight on the bar!

AM - Tempo run from Snow Cyn turn off to Worthen Park. Craig led the pace and I was glad he was a little sore so he kept the pace down were I could manage it. Over-all pace 7:20, and time 1:16:25.

Splits: 7:54, 7:21, 7:38, 7:19, 7:46, 7:14, 7:05, 7:12, 7:08, 6:58, 6:58(last 0.4mi).

The 7:38 was a hill climb and the 7:46 we stopped for water.

AM - CrossFit WOD:

1600m Row (6:10)
50 GHD (3:10)
3min DU (47)
1200m Run (5:15)

We did the regular WOD since our endurance wod was A LOT of shoulder work. My back got a little sore from the GHD's and I missed the turn around on the 800m run. I may have ran a little further than 1200m. The DU were 2 singles and a double, over and over for 3:00 minutes. I would mess up when I was trying to count to 3 and then count how many DU I was jumping. I jump rope better when I dont have to think!

PM - Tonight we are doing a midnight bike ride and a run. I will enter these activities on saturdays log.

Ran with Cathy from Dammeron Vly to home on the SG Marathon course. We just wanted to run for fun, but I think my easy was a little fast for Cathy. I had to stop once to do my business in the bushes and Cathy left me there, so I had a faster 2 mile run trying to catch back up to her. Our slow splits were uphills, and it was too warm (90+) and that made the run harder than the splits may show.

Splits: 8:25, 8:07, 7:53, 6:20, 7:00, 7:53, 8:33, 8:17, 8:06, 7:56, 7:49, 7:54, 8:15, 7:59, 8:19, 8:50

AM - CrossFit

For Time: 16:58
30 box jumps (step ups 16")
40 walking lunges
50 pull-ups
60 ring push-ups
70 AbMat Sit-ups
80 air squats

My back is still sore so I took it easy on the box jumps. I was suppose to jump 20". The pull-ups were in sections... for more like declining sections of 20, 15, 10, 5. I did the ring push-ups in groups of 15, the abmat I took a short break in the middle, and I did the box jumps, air squats and lunges straight through! Fun workout... my back actually feels better!!

PM - Pool Drills

WU: 500yds of 100 IM, 4x50's with 10sec recovery, and 2x100 (2:00)
Drill: 25x25 with 50 yd recovery (Ave 15-17 sec per 25)
Cool down: 25yds

Workout looked tough on paper but was an easy and fun workout. I tried to do the 25's all-out. Next time I will wear my stretchy shorts and a cap so I can slice the water better and reduce my drag.

AM - Track Workout (6x400)

WU: 1 mile, 4x100, 2x200(36 & 34s)
6x400 (1:19, 1:18, 1:19, 1:20, 1:19, 1:20) with a 200m recovery
Cool Down: 1 mile

Not much to say... I feel I pushed the 400 hard and consistent. Last time I was running them between 1:16 to 1:18.

PM - CrossFit:

21 -15-9 reps For Time: 9:52
Burpees
Back Extensions
Front Squats 115lbs

Prescribed weight on the squats was 155 lbs.... I struggled with the 115 lbs! I focused on technique hoping that strength and speed will come later.

AM - Crossfit: WOD

A. Run 400m x 4, rest 1 min (8:40 total time)

B1. 20 pull-ups, break vertical plane w/ chin, rest 1 min 3x
B2. 15 Thrusters 105 lbs(px), rest 2 min 3x
(toal time: 16:03)

My 400's on the run were averaging a 1:25. We were allowed as long a rest as needed between the A and B sections of the workout. We did B1, rest 1 min, do B2, rest 2 min, and so on. I missed a few rests or only rested 1 min after the thrusters. Man!!! I was tired during the third set!!!

PM - Lake - Brick Workout

AM - CrossFit:

AMRAP for 8:00 of: (7.5 rounds completed)
7 back squats (135lbs)
7 C2B

Compared to 6/21/11 crossfit... I did 6 rounds with 125lbs squats. I could up the weight next time

AM - CrossFit:

For Time: (14:22)
30 box jumps (24")
40 walking lunges
50 pull-ups
60 KB Russian Swings (55lbs)
70 sit-ups
80 air squats

We did this same workout last monday. I was much more soreness on monday and we did 60 ring push-ups instead. My time on monday was a 16:58. Ring push ups are a lot harder to do than KB russian swings.

PM - Ran & Biked

I wasn't going to run today, but after sitting around the house for an hour after xfit, I had the itch to run. Cathy wanted to come but was worried about the heat. I made the deal look better by starting our run at the SG Marathon start and finishing at Veyo pies. Also, the plan was to bike back up to the car or further on if desired. I ran 1 mile tempo runs with half mile recoveries. I carried 2 water bottles to keep me cool. Cathy didn't fair so well. The heat got to her and she barely made it back. My 1-mile splits were 6:53, 6:46, 6:49, 6:21. The first split, I had a small hill to climb, but it felt more like a mountain. Also, I enjoyed a very stiff and dry head wind the entire run!

After we ran back to Veyo, I ate my veyo pie (very yummy!!), and then rode back up to get the car. As I rode upon Baker Reservior I had to stop to cool off. The temperature was well over 90. Fully clothed and with all my biking gear still on me, I jumped into the lake. That ended up being a great idea, but I was mostly dry again within 15 minutes. Only rode 10.2 miles, mostly uphill!

AM - Track Work

WU: 1.5 mi @ 8:30, 4x100 glide sprints, 2x200 (34 & 33s)
Core: 2X400 (1:17 & 1:21), 1x800 (3:01), 2x400 (1:18 & 1:20)
CD: 2x200 (35 & 34s), 1.2 mi @ 7:15

We did a full 400 meter jog for recoveries after the 400's and 800. I didn't want to put too much into this workout with our half ironman coming up this weekend. We had fun with it!!

PM - CrossFit WOD:

For Time: (11:25)
3x:
40 walking Lunges with 45lbs over head
20 ring dips (red band)
1 rope climb
+ (not for time) 50 half moons 45lbs

I thought the walking lunges with my arm straight up above my head holding a 45lbs weight was a beast!! The half moons were a killer!!! I did the half moons in 10 rep increments. I am entering this in wednesday and my hamstrings, gluts and lower back are all balled-up!

CrossFit W.O.D

A.1 10 HSPUs rest 30 sec (Alternate: wall walk for me)
A.2 Barbell bent over row, 10 x 3 sets , rest 1 min (95lbs)

4 rounds of the following:
3x(5 CTB pull ups, 5 burpees)
FLR – 60 seconds
400 meter run @ 50%

Goal is to go unbroken on FLRs for all 4 rounds. This was a fun workout... The FLR's were a break for me so I could continue on... I always liked the plank stuff! I pushed it a little harder than prescribed.... I was racing another guy. He finished a few seconds ahead of me, but he paid the price! :) My total time for the 4 rounds was 19:14. And the 105 temperature didn't seem to bother me much except I had pools of water under the areas I did pull-ups, burpees, and FLRs.

AM - Ran the the last 8 miles of the SG Marathon course. We were suppose to run an 8:00 pace but Heath and John got antsy and pushed the pace. I stayed with them for 3 miles, and then decided to run comfortable. I averaged a 7:35 pace. They didn't finish too far ahead of me. I stopped a few times to drink and my slowest mile splits were the hills. Split 1 & 4 had the uphills. We are all so sore from xfit that our first half mile was a 9:30 pace. It was hilarious to listen to all of us groan and swear from soreness. Splits: 8:19, 7:22, 7:16, 7:42, 7:23, 7:37, 7:31, 7:30

 PM - CrossFit WOD

A1. Deadlift 10 x 3 sets (185lbs)
A2. L-sit holds 30 sec x 3 sets (hang from bar)

B. 5 min Thruster Ladder 1-5. 65lbs (3.2X)
Rest 2 min
C. 5 min KB Ladder 1-5. 55lbs (3.4X)

Utah Half Ironman (total time: 4:58:07)

Swim: 30:06
T1: 2:06
Bike: 2:25:00
T2: 2:13
Run: 1:58:45

Last year my time was 5:13. I saw improvement in the swim, bike, and transition. The run was so hot that by then I was running in the shade and walked in the sun. I jumped in the Provo river to cool off with 2 miles left. I should have done that 8 miles earlier!

AM - CrossFit - Recovery Wod

3X: 15 GHD SU
       15 GHD BE

3x: 15 KB Swings 55lbs

3x:  15 pull-ups
        25 push-ups

I couldn't do the 15 HSPU so my alternate was push-ups

PM - Swim and Run Brick (easy)

Swam 1200 yds... started with 100 IM; 200 free; 4x25 sprints (0:30); 4x50 (1:00) 39, 38, 38, 37s; 4x100 (2:00) 1:27, 1:25, 1:23, 1:22; 200 free. Felt good to swim. I seemed to find my speed later in the sets. This really helped my back and gluts

Ran 2.5 miles easy pace (8:00)

AM - CrossFit

A1. Front Squat 3-5 x 3 sets (95, 125, 145lb)
A2. GHD sit ups 15 x 3 sets

5 sets:

20 Tough Russian Swings 70lbs
10 Pushup Burpees AFAP
20 Box Jumps AFAP 24"

Rest 1 min

I bearly squecked out 5 reps front squats at 145lbs. My back is still a like tender from last week. The 5 rounds was a beast!!! I started with the box jump, then did KB swings and burpees... that made this really hard. The rest of my group finished faster in the other order. But I'm proud to say I didn't stop in the middle of any of the sets and I was still one of the fastest today. My time was 16:08.

PM - Just an easy bike ride around town (20mi @ 15.1mph ave). We climbed a few hills. Slow going with the heat too! I will try to ride more on my off run days. Dennis says that 20 miles of bike is equal to 4 miles of running and that I shouldn't bike more than twice per week while training for a marathon.

AM - Tempo/long run... We have scheduled for the rest of the month 2 long runs per week(wednesdays & Saturdays). One of the runs being a tempo and the longer run of the two 30 sec slower than marathon goal pace. The tempo run protocal is 8 miles at race pace and then the rest at a comfortable pace. I ran a little over race pace. My goal pace is a 7:15. I used the down hills to rest... I hope I simulate that during race day. The only time I stayed close to my goal pace splits were on hill climbs. Also, I rolled my ankle while finding a place to pee off the side of the road in the dark. But I feel really good after this run. I didn't feel exhausted/tired at the end.

Over-all pace 7:22... 8-mile pace 7:07... 4-mile recovery pace 7:53  Splits: 7:44, 7:02, 6:50, 6:53, 7:11, 7:20, 6:48, 6:59, 8:01, 7:51, 7:54, 7:45