Why I Oughta!!!

AM - CrossFit WOD

5 rounds for time: 11:25

90 jump rope (single)
20 wall ball (20lbs)
7 Ring push-ups

PM - Biked 20.7 miles at 16.7 average. Easy ride with Cathy around bloomington and sunriver. We rode more rollers than hills this time.

AM - CrossFit WOD

60 Walking Lunges, AMRAP push-ups
50 Walking Lunges, AMRAP push-ups
40 Walking Lunges, AMRAP push-ups
30 Walking Lunges, AMRAP push-ups
20 Walking Lunges

3x(1-5) C2B pull-ups
45 sec rest in between sets

AMRAP push-ups I only did 20 reps each. We had to touch the ground with my chest, raise my hands off the ground, then repeat another push-up. Walking lunges were not that bad, I just hope this doesn't mess up my long run tomorrow. ;)

The pull-ups were a breeze. Each set was 1-pullup (chest to bar) then release, 2 pullup then release, and so on up to 5 reps, repeated 3 times. The last 5 reps were a little hard!

PM - I hope to get a short run in today. But maybe I should rest for tomorrow!?

AM - Track (800's)

WU: Mile Run, 4x100 sprint/glides, 2x200 (36&37s)
Core: 5x800 with 400m recovery under 3:00 (3:00, 3:01, 3:00, 3:02, 3:00)
CD: Mile+

I was worried that my legs were a little tired from last week. They felt wobbly while running, even during the 800's. My plan was to run 6x800 at 3:15. I had GI issues between reps 3 and 4, took care of business, and still held the pace. The last 200m of my 5th rep the GI issue started again and barely made it in holding pace, so I called it quits. I felt strong but GI issues hampered the run this time. I felt so good today I could had done 8 reps of 800's holding pace! We went to crossfit right after track. I figured a little strength training was in order since I couldn't finish my 800's.

CrossFit WOD

A.1 Front Squat 2 x 4 sets @ 135lbs
A.2 Side plank hold 45 sec/ side x 4 sets

B. 4 rounds all @ 100%

15 tough unbroken DB Hang Squat Clean (35lbs)
10 clapping push ups
15 pulls on rower for max meters (+130m)

*rest actively for 2-3 min between sets

I forgot to rest during the first 3 rounds. I couldn't figure out why this was so hard!! Cathy yells over at me that we are taking rests between rounds. Silly me for not reading the board!!

PM - Pool Drills (1700 yds or 1 mile) 35:00

4x200 (3:05, 2:57, 2:55, 2:53) on 4:00
4X100 (1:22, 1:22, 1:21, 1:21) on 2:00
4x50 (36, 37, 36, 35sec) on 1:00
4x25 (15, 16, 16, 15sec) 0:30
200 IM (50 each)

Feel Strong!! I wish I didn't have my baggy shorts on... I could have really showed some good times. 200's were slow since it was still my warm-up.

PM - CrossFit WOD

A. 10-1 Ladder for time: (8:19) Rx
Ring Dips
Pull-ups

B. Toes to Bar – AMRAP x 4 sets, rest 1 min (count #57)

C. 6 min practice Handstand walks or Handstand Holds

21 mile bike ride with Cathy... just a free spinning ride along the Virgin River trail system.

AM - Mid-Week Long Run

This was a repeat of last wednesdays run... 8 miles at marathon goal pace and 5 miles easy. We started again in Diamond Vly and ran to Worthen Park(finish line). I stayed with Heath and John to see if I could hold their pace. I was surprised that I could keep up and felt like I could over take them at any time. I think they were surprised to see me and I pushed the pace on the up-hills in which I got groans from the guys. :) We ran the first 8 miles at a 6:56 average pace, and the last 4.7 miles at a 7:28 average. We were suppose to run the last 5 at an easy pace, but that felt easy!

Splits: 7:21, 6:51, 6:48, 6:47, 7:04, 7:05, 6:46, 6:43, 7:28, 7:32, 7:27, 7:14, 7:33 (hills & Rollers)

PM -

Red Rock Relay (van2)

Leg 1 - 4.65 miles @ 38:24 (8:16)
Hard Uphill from navajo lake up to the lava flow pull-out. It rained and blew hard, and the elevation was close to 10k. Last year I ran the same leg. I was faster this year by only 15 seconds per mile. This didn't get any easier since last year. Splits: 8:02, 8:24, 8:29, 8:43, 7:18(last 0.65 mi which was slightly down and my only down hill)

Leg2 - 5.15 miles @ 38:38 (7:32)
I had to finish the summit up the mountain just south of Enterprise for the first 1.5 miles, then a nice gradual slope down for the next 2 miles, and then a gentle climb back up to mountain meadow. It was the middle of the night and I had most of my kills on this leg. I was very happy never to be pasted by another runner this year. Splits: 8:27, 7:34, 6:53, 7:15, 7:27, & 7:31 (last 0.15 miles)

Leg3 - 6.7 miles @ 50:25 (7:32)
I ran this same leg last year too. The first 2 miles was downhill and then climbing the rest of the leg. Some guy tried to catch me going down the hill. I guess he didn't like me passing him at the start. I dumped him on the uphill. :) I ran this leg much faster than last year too!! Splits: 6:45, 6:47, 7:15, 8:00, 7:38, 8:25, & 8:17 (last 0.7 miles and this had the steepest incline of my whole race... ugh!) I knew I was almost done so I punched it to the finish!!

Our whole team did really well. Heath, Craig, and John ran under 7:00's pace. Heath had the fastest times, but two of his legs were downhills. Craig would have been faster but he had a very hard hill climb on leg1 and the longest run on leg 2 and another hilly run for leg 3. Our total race distance was about 185 miles in 24:24 time. Still waiting to see our placement.

I ran 2 miles with Tige to help him finish out his last leg.

AM - Track/recovery

1-mile warm-up, 4x100, 2x200(37/35sec), 2x400 (1:20/1:17), 1-mile cool down

We didn't want to over do it since we just ran a race last week end. Over-all I felt good, but decided it was a better idea to stop. We will run hard wednesday for sure!!

PM - CrossFit (time: 8:18)

1 Rope Climb
15 SDLHP – 95#
25 Knees to Elbows
35 Sit-ups
2 Rope Climbs
35 Sit-ups
25 Knees to Elbows
15 SDLHP
1 Rope Climb

A fun WOD... I am always excited for rope days... I love climbing that rope, even though I almost couldn't hold on for the last rope climb. Boy!! My arms were sore by that last climb. I was also the fastest finisher today and I did the prescription too!! :)

PM - CrossFit

A1. Overhead Squat 6 x 3 sets (65, 95, 105lb)
A2. HSPUs 10 x 3 sets
+
On the min for 15 min
3 Power Clean and Jerks (95lbs)
6 KB Swings (55lbs)

This Wod is a more difficult workout for me. I have shoulder problems when doing the head-stand push-ups and a jerk. I had to use bands on the head-stands and lighter weight on the clean and jerk. I think my shoulders will survive this one. I was sore all night!!

AM - Tempo run down the last 13 miles of the marathon course. Started in the rain and that soon ended after a couple miles. I was still a little leg sore from last weekends race. I took it easy, especially down the big drop from diamond vly. After that I was comfortable enough to pick it up. The first 8 miles was tempo (7:08 ave) and the last 5 was recovery. Splits: 7:43, 7:07, 7:02, 6:59, 7:12, 7:11, 6:52, 6:54, 7:36, 7:29, 7:39, 7:37, 7:33 ( over-all pace 7:18)

PM - CrossFit/Spin/Yoga

 30 wall balls, (20lbs)
12 deadlifts (225lbs)
30 wall balls,
10 deadlifts
30 wallballs
8 deadlifts
+
35 sec Row Sprints x 5. All out efforts on sprints. Rest as needed between efforts

Not sure if that was all out effort, but I pulled hard on the rows... 20 sec rest in between and had a total distance of 950 meters. The Deadlifts were a challenge after throwing a medicine ball ten feet above my head, but I did manage to finish the prescribed weight.

Hit spin class for an easy 30 min ride... Felt good to work the legs. And then hit yoga class for some needed stretching.

CrossFit WOD

‘Cindy’
AMRAP in 20 min

5 Pullups
10 Pushups
15 Squats

I completed 19.5 rounds. I was trying to keep up with Cathy who completed 22 rounds... Super Woman!!! I completed 100 pull-ups, 195 push-ups and 285 squats in 20 minutes. Very pleased with my performance. Last time I did this WOD in July, I only completed 14 rounds.

PM - Crossfit and Run

I tried to do a workout today. I just have done too much this week. I struggled trying to do a maximum rep of power cleans. I didn't even get close to my max! So we went for a recovery run so we could grease up the muscles and joints for our race trial run tomorrow.

We did an easy pace for almost 2 miles and then did a 0.1 mile fartlek followed by a 0.1 recovery. We did 4 of those consecutively. Average pace 7:45 The last 3 of my fartleks were in the 5:10 pace range. That felt really good!!!

Dress Rehearsal Race run 16-miler (1:55:46) 7:15 ave pace

Splits: [6:46, 7:02, 6:52, 7:02, 6:47, 6:57], [8:18, 7:45, 7:40, 7:46, 7:33, 7:17], 6:57, 7:02, 6:40

We began at the StGM race start. Our goal, as advised, was to run the first 7 miles hard. I was suppose to hold a 6:40-6:45 pace so I could get a 3 minute lead by the end of mile 7. I ended up with a 2 minute lead. The beginning rollers were just killing me today! But I was pleased just to get that today!! I am going into this run with a very sore upper body from heavy strength training sessions this week. I'm suprised that the hundreds of squats and deadlifts I did this week didn't take out my legs?!

Veyo hill was what ever I could do. I felt good running into it and didn't seem to struggle up the hill. I think I could have ran faster, but worried that going too fast on this hill would wipe me out for the 3 miles of rollers through Dammeron Vly. My two mile splits on that hill were an adaquate pace of 8:18 & 7:45.

Dammeron Vly was tough!! I really wanted to hold a 7:30 average pace , but just did what I could do. I ended up running a 7:40, 7:46, 7:33 through the rollers. My little 1 mile downhill decent to the half-way point was a 7:17 pace. The next 3 miles after the 13 mile mark was more enjoyable. I averaged a 6:57, 7:02, 6:40 down to snow cyn. I tried to use the big drop to snow cyn as a recovery, but felt I needed the time to make up so I pushed the last mile a little harder. On race day I need to avoid this area to make up time. It's just too much drop and it chews the legs!! I felt a little tired after the run. I think my pace may have been a little slower on to winchester hills if I was continuing on.  I finished right on the exact time for mile 16 if this was race day (3:10 time).

Nutrition: I ate a very small snack before I left the house of water, apple sauce and cashew squares. I sipped on energy drink from home to the start. May have drank a total of 8 oz. I carried the remainder of the drink with me at the beginning of my run. I sipped at mile 3 and 5. I was sweating VERY heavy! At mile 7 I drank 12 oz of G2 all at once. That didn't bother me at all and I knew I was slowing down for the hill. Grabbed another G2 at mile 10 and carried it with me to sip on all the way to mile 13. I took a gel at mile 13 and carried another G2 with me to mile 16. I felt good nutrition wise, but I think I'm still under hydrated through the run. I'm not sure I can get any more fluids in me without causing stomach and side ache issues.

AM - 10-miler (replace track)

We ran were we left off saturday to finish the sequence of the race simulation. We were only going to run this portion easy, but Cathy zipped off, and of course, we had to follow. She ran a 7:10 pace average. We started out at a 7:30 pace and then she kicked on the burners and the rest of the run was sub 7:00 pace. We only saw above 7:00 pace because we stopped to drink during mile 9 and 10.

Splits: 7:39, 7:20, 7:37, 6:54, 6:45, 6:53, 6:42, 7:00, 7:10, 7:21, & 7:01 (last 0.2 mile)

PM - CrossFit

A1. Barbell Stepups 20″ box – 12 reps X 4 sets. Build in weight each set.
A2. Toes to Bar AMRepsAP x 4 sets

B. 3 Rounds for time: (13:08)
Run 400m
7 Muscle-ups or sub 21 pullups/ 21 ring dips

Part A I started at a 45lb bar and added 20 pounds each round to 105lbs on the 4th set. The T2B were 23, 17, 20, 15) My hands just couldn't hold on that long. Part B I did the 21 pull-ups and 21 ring dips since I can't do a muscle up yet! I had to use a red band for the dips to save my shoulders. The 400's were tough since we ran hard this morning.

CrossFit

For time: 18:26

25 thrusters (85lbs for all)
20 barbell rows
25 hang squat cleans
20 barbell rows
25 front squats
20 barbell rows
25 squat cleans

Biked 30 miles easy with Craig after crossfit.

Last long run before St George Marathon. We had to get up extra early so some of us could get to work on time. We were suppose to run this 30 to 45 seconds slower than race pace. I manage to average the whole run at a 7:38. Race goal pace is 7:15. We started out easy from the top of Veyo hill, had a few fast miles, and the last 2 miles felt like the end of a marathon. Maybe the 100 squats last night and the bike ride made me a little tired for this run. I felt good, but the last 2 miles I mentally had to push myself. I always feel tired when running between Diagonal street and worthen park.

Splits: 8:07, 8:05, 7:58, 7:41, 7:40, 7:35, 7:10, 7:24, 7:28, 7:46, 7:31, 7:20, 7:19, 7:39, 7:25, 7:36, 7:42, 7:44

CrossFit

4 sets: (time=24:48)

15 power snatch 95
15 burpees
75 jump rope.

100% effort on all sets.

*rest 3 min after 1st set; 4 min after 2nd set; 5 min after 3rd set

Crossfit

For Time: 15:30

35 push-ups
1600 m run
35 push-ups
800 m run
35 push-ups
400 m run

I figured 13:00 minutes of the total time was running. That comes out to a 6:30 pace.

Last long run before St George marathon. I ran in mesa Arizona today. It was flat and hot... This felt harder than running a hilly course. The last 3 miles were tough with the heat and a false flat. I'm glad I tuffed out that last section.

Mile splits: 8:01, 7:47, 7:37, 7:37, 7:36, 7:34, 7:33, 7:43, 7:30, 7:40, 7:45, 7:57

Track

1 mile warm-up, 1600m at goal pace (6:52), 1200 @ 6:40 pace, 800 @ 6:30 pace, 400 @ 6:00 pace.

This was intended to just knock us loose for the marathon this weekend. We took a 5 minute walk after the 1600, a 4 min walk after the 1200, and a 3 min walk after the 800. We walked 2 laps for our cool down. I didn't plan to run this fast, but it all felt good!

Treadmill run for 40 minutes. Feeling good... excited for saturdays race! :)

Easy run... St George Marathon tomorrow!!