Why I Oughta!!!

Easy run (8:00 pace) with Craig and Cathy. We Looped Craigs neighborhood... It's always uphill to his house!!

Crossfit (on our own)

A1. Front squats 4reps x 5
A2. Ball slams 25reps x 5
+
“Knuckle punch”
10.9.8.7.6.5.4.3.2.1
Front Squat, 135lbs
Bar Dips

Started A1 with 135 lb squats and worked up to 205lbs by the fifth set. I only squeaked out 3 reps on the last set. The rest of the wod wasn't too bad... my quads were twitching for the next 30 minutes. I thought for sure the quads would ball-up with cramps!

Lunch - I forgot my garmin so I just ran by feel. I think I will be sore after today... the squats from yesterday are starting to set in!! Also, running the bloomington loop from my office is a good roller course. I always consider this a good run if I can come in under 40 minutes. Pace = 7:15

Evening - Crossfit (on our own)

4min AMRAP (6.5x)
10 push-ups
10 Squat jumps
rest 1 min

4min AMRAP (25 reps)
TGU's (25lbs)
rest 1 min

4min AMRAP (4x)
10 declined sit-ups
10 push press (75lbs)

+ 3min handstand

Snow cyn half marathon.... Started out at a good pace. I did my first 10k at 39:45. I hit mile 9 right on the 1 hr mark. I had some really good times going for me and I felt good till after mile 9. I just never recovered from those fronts squats.

Splits: 6:26, 6:41, 6:37, 6:13, 6:21, 6:17, 6:46, 7:30, 7:11, 7:16, 7:42, 7:33, 7:22

Swim (pool)

Warm-up: 100 IM, 2x250 (3:00 & 2:50)
Core: 10x50yds held on 39sec
100 cool down

Arms were tired and I just seemed to be out of sync!! I have been away from the pool too long!! :S Afterwards, I did some muscle-up drills at the crossfit gym. I was able to do one muscle-up... Very exciting!!! But, too tired to repeat another. I will have to keep trying at it later this week!

Crossfit (on my own)

Strength work: Snatch Balance 5x3sets, rest 90 sec, build weight

WOD: run 1 mile (7:10)
40 declined sit-ups
100 24" box jumps
40 K2B
1 mile run (7:10)

I had to modify this workout. Since I didn't have a good pull-up bar I switched the 40 T2B with declined sit-ups. I found a platform to do my jumps. That was tough!!! I did those in sets of 25 reps. The knee2elbow I modified with a towel hang K2B 10 reps/20 hip extensions holding 25lbs, 10 more k2b towel hang. I through-in the 1 mile runs since I ran them on a treadmill. The actual distance was 800 meters. I did a 1 mile warm-up before the strength work. My snatches were eventful... I lost my balance on the 105lbs set and dropped the weighted bar to the ground. Scared everyone in the gym with the loud crash of metal weights!!

Did a light strength workout of clean & jerks. Went to 30 minutes of spin class... kept up a high cadance the entire time.

AM - Craig & I ran (8:00 pace) the loop around the virgin river trail... We were too tight to run any faster. WOW!! It was cold!!!

PM - Easy Swim Workout

Warm-up: 2x100, 200, 100 kick drills, 100
Core: 6x50 (40 sec), 300 cool down

CrossFit (on my own)

4 rounds:
400 mter run on TM
20 wall ball
7 HSPU

SHAC Turkey Tri Relay (Sprint Distance)

I had the bike portion. I had the second fastest bike time on a very hilly course. I keep Ryan in my sights so he didn't blow me away... he finished 13 seconds ahead of me. My relay team was Sterling on swim, Me bike, and Craig on run. Our total time was 53:46. The second team was 54:22 (Jamie, Heath, John), and third was 56:12 (Breanna, Ryan, Natalie)

Later in the day, Heath, John, ans I ran the rollers on the Mesquite Marathon Course. We ran mile 15 to 23. We averaged a 7:17 pace... heath really pushed us hard on the uphills. My slowest hill was a 8:00 pace just before the city of mesquite.

Nice-N-Easy run on the treadmill... I was really checking to see if my right arch was in distress. It didn't hurt nor did I notice any discomfort. I must have hit it to cause a bruise there. I think I'm okay and ready for Mesquite Marathon this weekend.

Also, I worked on my muscle-ups again at crossfit. So... for my second attempt at getting this momentous feat... drum roll... I did 10 muscle-ups. I didn't do them repeatedly. I had to rest about a minute between each one. I tried to do 2 in a row and that is now my new challenge. When I came down to kip back up for my second muscle-up my weight just threw me to the floor. Wow, I'm heavy!!!

To date... my most painful marathon!!!! I felt like this race was the day to try for my best time! I was right on course after the half way of a 1:32 time. Then at mile 15 the mild cramps started in the quads. Then a little latter my left shoulder seized up. By mile 18, the calves joined in and I called it quits and turned my pace into a jog. With 2 miles left to go I was walking and that's how I finished. I have never walked across a finish line before! My poor body hurt so bad!!! I couldn't tell which part of my body hurt more. The Alieve helped and after laying on the ground for about an hour, I got up and went to the near-by Del Taco. I was feeling so much better after a few tacos, burger and lots of coke!!! Finish time 3:54:18

Swim Drills with Craig (1900yds/1.1mi)

WU: 100 IM and 200 pull
Core: 2x(50, 100, 150, 200, 250)
CD: 100 pull easy

I am still sore from the marathon last saturday. I wasn't sure I would be able to do anything in the pool. I did my warm-up very easily and when we started the core workout I felt I had the power to go at it! We did the 50 on 1:00, 100 on 2:00, 150 on 3:00, 200 on 4:00, and the 250 on 5:00. I had plenty of recovery which was probably the right way to do it since I'm in recovery. My 50's were at 40s, 100's at 1:28, 150 at 2:15, 200 at 3:01, and 250 at 3:50. I was dead-on consistent with both sets!

Did CrossFit with the kids in the garage. We worked on a little strength training that included front squats and weighted pull-ups. Well, the kids needed assisted pull-ups, I did weighted PU. The WOD was 200 run, 15 burpees, 25 KB, 15 burpees, and 200 run.

Crossfit

Easy day... swam long drills of 4x250 as my core work. Did a crossfit workout after swim.

Pre-turkey meal run... Ran with Craig around the virgin river trail. Felt good, felt easy. I am still in recovery from last weekend. 

Splits: 8:15,8:00,8:07,7:54,7:27,7:06(last 0.2)

Early AM swim drills. No one showed up so I did an easy work up! Started with 200 IM, followed by easy 5x100's at a 1:30ish times. I took what ever time I wated between 100's. I did a consistent 10x50 on 1:00. I did my lap in 40sec.. some were 39's.

Later that morning I rode the Veyo loop with my buddy Craig. Heath Thurston (tri-pro) joined us for a clinic. I am out of shape on the bike... it is time to get back at it!! I did 44 miles at a 18.5 pace ave. It was ok temps, wind at the top, and head winds coming down. I'm happy with my performance since I haven't been on my bike much.

Ran with my brother and Cathy for a semi trail run. Slow hurts but I didn't want to dump my brother... "Oh the Humanity!!!"

Biked with the kids later. We did a xfit wod in the middle of our ride consisting of 5 rounds of 5 pull-ups, 8 push-ups, and 15 squats. Only hyrum, cathy and i did the whole thing. The 6 yr old whined that he couldnt do pull-ups! :)

Ran as part of the crossfit wod. The xfit called for a 1k row TT after the "fran" wod. Since I don't have access to a rower I modified with a half mile warm-up and 3.5 miles on the TM after the wod. The "fran" wod is 21, 15, 9 reps for time of thrusters and pull-ups. I didn't have a good pull-up bar so I did strict pull-ups... woof!!!

Met up with Craig later for drills at the pool. The workout called for 400 free, 100 kick, 8x50 on 0:50 all-out, 8x200 with 20sec recovery. I did my 200's on 3:04/3:05/3:06/3:07/3:08/3:08/3:09/3:09.

Lunch time run from work on my bloomington loop route. No garmin again, only a stopwatch that I left at the start. I figured I would just run comfortable; was hoping for an 8:00 average pace. I must have ran a few miles faster than expected! Average pace = 7:29 (time=38:50)

Evening... CrossFit (on my own)

A1. Hang power cleans 6 rep X 3 (95, 105, 115 lbs)

B. AMRAP for 15 min (8x)

10 bar dips
15 sit-ups
30 DU (or 90 SU

3000 yd swim drill... 500 WU, 5x50 kick, 5x50 pull, 500, 400, 300, 200, 100 with increased intensity as we worked down to the shorter distances, 500 WD. My times were okay... 500 was a 1:36/100yd, 400 (1:34/100yd), 300 (1:31/100yd), 200 (1:31/100yd) and 100 (1:21). My 200 was too slow... should have hit a 1:27-1:29/100yd. Maybe I should stop wearing my baggy board shorts for pool drills. :) Burt always says I am the best thing in a speedo!!

Didn't run or xfit today... too tired!