Why I Oughta!!!

I was having a good day to start out. I ran comfortable for the first 4 miles around a 7:10 pace. I had to stop at mile five to deal with diarrea. That held me up for 2 minutes. I ran strong into veyo and my time was 49 min at mile 7. I took veyo hill easy averaging a 9:15 pace. I stayed on the conservative side of 7:45's through Dammeron Vly. I hit mile 13 at 1:36. The 3:05 pacer pasted me when I was in the john at mile 5. I stayed behind them for a long time. They pulled away after mile 13.

My legs felt great, but i had extremely sore shoulders which gave me a nice headache. Also, the gaterade was giving me a stomach ache since veyo hill. I took my first gel after mile 13 which intensified my stomach ache. This slowed me down a little. I ate another gel at 15 which had the same effect. After mile 15 I switched back and forth between water and gaterade. I never took another gel the rest of the race.

I hit mile 16 right on 2hrs. I knew I was 5 minutes behind at this point. I didnt worry or try to speed up, just maintain. My body for the most part felt good. Coming down snow cyn I took it easy, but I felt every part of my body that was sore. A lot of runners past me coming down the hill. My shoulders were still sore at this point. Running through winchester was non-eventful. I think the 3:15 pace group pasted me after winchester. At Mile 20 my time was 2:32.

At mile 21 the day changed... I was coming down the hill towards the aid station when I started coughing. Well, I know when I have to cough while running I usually hold my lower abs with my hands so I dont strain myself. Well... I forgot to and I blew my hip out. I almost recked since I was going down hill and still running. I stopped to massage my hip and abs. After the aid station I started back at it, but when I got over a 8:00 pace I was in severe pain. I never noticed my shoulder pain again since the hip pain dwarfed everything at this point. I ran slow the next 3 miles and when everything calm down I tried to pick it up again but it was over. I had nothing left in me to push it. I basicly limped in to the finish for the last 5 miles.

I seemed okay with my nutrition. I did eat a popsicle that was handed to me at mile 24. I really enjoyed that moment. I never really felt challenged with cardio. I had minimal pain in the recovery area, mostly my abs and hip when I had to get up and down or bend over. I walked around all day with only mild soreness in my legs and lower back. We went to tuachan last night, the stairs didnt bother me. This morning I can go up and down stairs with ease. I feel mild tightness in my calves, lower back, and abs. No shoulder pain.

Im okay with my finish time. I think I may have a bug. I dont usually pay attention to sickness, but I spent all of saturday with diarrea. I think i'm better today. Eating food doesnt irritate me today.

Im thinking of running tri-state marathon, but with no expectation. Just run and see what happens. But I will train as if I'm running a 3:10.

Splits: 7:01, 7:04, 6:52, 6:56, 8:25, 6:34, 6:55, 8:12, 8:00, 7:35, 8:08, 7:40, 7:27, 7:50, 7:35, 7:54, 7:38, 7:37, 8:42, 8:16, 8:13, 8:49, 9:28, 9:05, 10:36, 9:41, 7:51(0.2 m)

I finally met Kelli in person for the first time. She ran a good time! I hope to see you at more races.

CrossFit

Weighted Pullups 3-4 x 3 sets.
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As many rounds in 20 minutes:

5 Squat Cleans – 95lbs
7 Burpees
9 KB Swings – 55 lbs

Completed 8 rounds and 4 squat cleans on the next round. This felt harder than anything I did last saturday. I went to the pool afterwards, I did 3x100's and called it quits. Too tired to try and swim any drills.

Ran easy with Cathy, Britnee, and Haylee. Felt okay... averaged an 8:30 pace

At Crossfit we had run intervals in between squat cleans and burpees.

30 minute spin class (free spinning) and yoga class after spin.

CrossFit

“Jackie”
For time: (8:28) Rx
Row 1k
50 Thrusters 45#
30 Pullups

and 15x3 Hip Extentions

CrossFit

In 10 min Build to a tough 1 rep Clean & Jerk
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5 min AMRAP:
5 Clean & Jerks 135
10 Toes 2 Bar

Rest 2 min

5 min AMRAP
5 Front Squat 135
10 Pushups

Rest 2 min

5 min AMRAP
5 BB Rows 135
10 Box Jumps

The Jerk still bothers my shoulders. That slowed my time significantly since it took great pain to lift above my head and then lower the weight. I did 2.5 rounds on the clean & jerk, 4 rounds on the front squats, and 6 rounds on the barbell rows. The rows were easier since I didn't have to torture my shoulders! The strength section I only got up to 165lbs due to the shoulder issue. I didn't want to injure myself.

Ran the Mesquite Marathon route down the big downhill section. The first few miles the legs were a little stiff, but things started to loosen up after mile 2. Yesterdays crossfit workout left me a bit drained. Mile 8 & 9 got a little flat and I had to work a little harder to maintain pace. It's funny how I struggled with the flatter section after all that easy falling for the first 7 miles. Good run for a recovery week. I'm ready for track monday!! :)

Splits: 7:41, 7:19, 7:06, 6:58, 6:50, 6:58, 7:04, 7:09, 7:19, 7:05

AM - CrossFit - Test Day

A. Row 1600 meters for time (6:07)
B. 50 GHD Situps for time (2:40)
C. Max double unders in 3 min (76)
D. Run 800 meters for time (2:56)
E. 1 set Max Pullups (27)

First time doing this test. I missed the first one 2 months ago. GHD's after rows was tough! I still need to work on DU.

PM - Combined track workouts

At CrossFit... 400m warm-up and then a 800m burst (2:56)
At Track... 6x400
1 mile warm-up
6x100 sprint/glides w/ 100 recovery
2x200 (easy 44sec) w/ 200 recovery
6x400 (1:20, 1:25, 1:22, 1:22, 1:22, 1:19) w/ 400 recovery
1.2 mile cool down

Elijah and Britnee came to track. We worked on form mostly during the 100 drills. They did 8x200's while I did my 400's. I am not sure why I had a 1:25 on the second interval. All intervals felt the same!!

Ran to xfit... splits: 7:47, 7:43, 7:25

CrossFit

5 rounds for time:

10 ring dips
10 pull-ups
5 HSPU
10 KB swings (70lbs)
10 box jumps (26")
45 jump rope
15 wall ball (20lbs)

Times: 3:45/3:20/3:28/3:21/3:58 and rest 3:30 after each round

Spin class for 1 hour and right after, Yoga for a hour. No crossfit or running today... my body needs a rest!!

CrossFit
4 rounds for time: (10:48)

400m run
3 rope climbs
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Push Press 6 x 3 sets

I did a 2 mile warm-up under a 8:00 pace and the intervals were under a 1:30 time. I did one practice rope climb with no legs for support. That was rather easy but it was tough getting down!! I did a progression of weight on the push press... didn't want to injure my shoulders. Did 10 GHD at the end for practice.

Ran with craig and cathy alnog the virgin river trail

Meet up  & Biked 68 miles with friends on the Tour de St George. I climbed Utah hill twice. The first time by myself and then when I found friends out riding the tour we did the hill one more time.

Later that day, Cathy and I did crossfit wod.

60 hand release push-ups
40 wall balls
20 knee to elbow
10 bar dips
20 burpees
40 ball slams
60 Double unders

AM - Morning track that ended in a short workout. We were too tired and sore to push it. We did a 1 mile warm-up, 2x100 sprint/glides, 6x200 (38sec ave), and half mile cool down. recoveries were 200 m jogs

PM - Crossfit

A. BB Box Step ups 12 x 3 sets @ Tough Weight (65, 75, 85lbs)

rest 2 minutes between sets

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4 rounds for time (18:09)

16 deadlifts 155 lbs

600 meter run

60 sec. handstand hold

+

FLR – 3 minutes

The deadlifts had to be consistent and fast. I held the FLR's for the entire 3 min. I bet I could hold longer.

CrossFit

A. 50 TGU slow and steady (35lbs)

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B. Toes 2 Bar 12 x 3 sets; rest 1 min

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C. Row 10 min for max meters (2725 meters)

The turkish get ups were tough!!! I switched 5 reps each arm. I was told to pace on the row, but when I finished I still had some left in me. I had the best distance over all the classes today! :) I ran to xfit and ran home. ran 5 miles (7:45 pace)

AM - Crossfit

5 sets:

AMRepsAP push ups (137#)

rest 10 sec

20 KBS tough and constant (55lbs)

rest 2:00 b/t sets

CrossFit

15 minute AMRAP:

6 pull-ups
6 Power cleans (135 lbs)
9 squats

Completed 9 rounds and 6 pull-ups on the start of my 10th round. My back hurts!!!

Ran most of the Snow Cyn half marathon course. I ran with John & Heath, Cathy trailed just behind us a few minutes. I wasn't sure if I was going to run this well after straining my back last night at crossfit. My back only bothered me when I had to engage my gluts on flats or up-hills. Thank God most of the course is downhill.

Splits: 8:02, 7:17, 7:12, 6:58, 6:54, 6:52, 6:48, 7:06, 6:58, 7:26, 7:12, 7:27, 7:35, 7:31(0.1 mile)

Tempo Run (3x2-milers)

WU - 1 mile (8:21)
1st Int - 2 miles (6:59), 2min recovery
2nd Int - 2 miles (6:59), 2min rec
3rd Int - 2 miles (6:58)
Cool down 2 miles (8:30)

I ran around bloomington... I was surprised I had some good consistence pacing going on. Lots of small hills, rollers, and faults flats! I even had to out run a bee swarm on my cool down. We had a semi-tracter roll over on I-15 that dumped millions of bees from his load. Total mileage 9.5 for 1:11:49 (7:34)

Crossfit and an easy run. Averaged about a 7:45 pace average.

Crossfit

A1. Front Squat 3-4 x 5 sets; rest 20 sec
A2. 25 pullups(adv. do UB); rest 3 min x 5 sets
B. Tabata Situps

I started with 95lbs and added 20 pound each set till I got to 175. I only did 3 reps on the 175! I did the first set of pull-ups unbroken. I did a total of 96 situps during the tabata.

Run up snow cyn state park and back down (9.7 miles). I did manage to run a good pace (6:40) the last mile.

We biked for an hour and a half after at an easy pace (26 miles)

That afternoon I did my crossfit wod of 5 deadlifts(205), 13 push-up releases, 9 box jumps (26"), and 800 run at 10% grade on treadmill for 2 rounds. Running mileage was 1.5 miles with a 400m warm-up and cool down.

AM - CrossFit

For Time: (18:23)
30 burpees
50 Thrusters (95lbs)
50 pull-ups
30 burpees

Do to lack of space and difficulty of the workout I modified it a little. I started with thrusters since I had to share the bar with another person. I did 37 thrusters and had to stop. The weight was just too much. I then did 30 burpees, 50 pull-ups, 30 burpees, and then 13 more thrusters at the end so I could get my 50. I couldn't feel my arms after this!