Why I Oughta!!!

Forgot my garmin again.... Good thing I have this set route from work, just started the stop watch. I worked on engaging my hamstrings more than the hip flexor. I thought I was running easy but ran it at marathon pace... even with wind I was surprised by my speed. Average pace = 7:17 (5.3mi in 38:35). 

I guess I have another run tonight since Cathy won't give me a ride home. The weather is lookin a little frightful!! :p

3 mile warm-up with brit and elijah before I did xfit in the garage with all the kiddies. We had 200 meter sprints at the end of each set, so I added that to my run. I had to modify the kids lifts by having them deadlift kettlebell weights. The set consisted of:

5 deadlifts (190 lbs)
10 burpees
15 KB swings (55 lbs)
200 meter run

Crossfit

A1. Front Squats 2,1,2,1,2,1 reps
A2. Wt pull-ups 3,3,3,2,2,1 reps
Rest 2 min
8 min AMRAP of:
5 T2B
10 OH lunges walk with wt arm straight up

1 mile WU on the TM, and then the usual xfit WU. Front squat wt started with 90lbs and on each 1 rep I bumped it up 50 lbs. (Wts: 90,140,100,150,110,160) The pull-ups started with 10 lbs in the wt vest and worked up to 30lbs. I did different pull-ups like wide grip, close, reverse. The AMRAP I completed 9 rounds and 5 T2B on the start of my 10th round. I had a 25lb plate above my head for the lunges. I should have used a 35lb plate.

Early run with Heath on the new IM course. We did one loop. Tried to keep our heart rate down to 140. We seemed to control it better going uphill verses down. Very cold this morning with the humidity!

Splits: 8:27, 8:31, 8:07, 8:06, 8:10, 8:10, 8:09, 7:46, 7:46, 7:45, & 8:00 (last 0.2 mi)

Biked 34 miles with Craig out and around the St George area. He was working on cadence drills. I tried to keep up with that... kind-a!? The cold, wind and the rolling hills sure made things interesting.

Ran 4 more miles with Britnee and Cathy at an easy pace. I had to run as the Greeks of old... I was chaffed so bad I had to remove my underwear after the first mile. I felt much better!! :)

Easy run on the TM to start out my day. I worked up the speed every mile. Mile Splits: 9:00, 8:30, 8:00, 7:30, 7:45, 8:45(0.2mi)

Evening swim Drills - 3250yds

WU: 400yds (100 IM & 3X100 on 2:00)
8x50 kicks, 8x50 pulls, 10x100 with 10sec recovery (1:26 to 1:28), 8x75 of 25 kick, 25 pull, 25 free, and10x25 hard free with same recovery as swim (16-18s)
WD: 200 pull easy

Crossfit (on my own)

4 minute amrap – 90% (completed 4x)
10 v-ups
10 walking lunges
15 double unders - replaced with burpees
rest 2 min

4 minute amrap – 90% (completed 4 and 1/3 X)
5 pull ups
10 push ups
15 squats
rest 2 min

4 minute amrap – 90% (completed 3x)
100 meter row - replaced with burpees
12 kb swings, eye level, 53lbs
rest 2 min

4 minute amrap – 90% (completed 2.5 X)
5 HSPUs(sub 15 sec handstand hold)
5 kb snatches right arm
5 kb snatches left arm
rest 2 min
+
TGU – 10/side slow and steady 35lbs

This was a big xfit workout... Kicked my butt!!! I did a 1 mile TM run to warm-up. Since I had no rower and I forgot my jump rope, I replaced all the rows and jumps with burpees. I wish I had my jump rope... :S

This evening... I did my first start up to some kind of resemblence of speed work. I ran out of daylight and the temps are just too cold to run in, so I hit the TM. I did a stair and a pyramid of speed work. Started with 1 mile each of a 8:30, 8:00, 7:30, & 7:00 pace. Took a quick pee break and then immediately started my pyramid drill of half mile intervals. I started with a 8:00, 7:30, 7:00, 7:30, 8:00, 8:30, and done! I shouldn't feel any soreness from this one. I was so tempted to go faster, but I figured I needed to start out easy.

Did a lunch-time run loop around downtown St George. It was cold so I needed a cap and gloves. I wanted an easy run, but had to push up the false flats and then picked up too much speed coming down. I was running a 6:20 pace down River Rd. This was more like a farklet run instead with the faster times on the downhills. I started at the rec ctr so I could do some weights after my run. 5 miles @ 7:43 ave pace

Weights: Progression of power clean & jerk. 3 reps of 95, 105, 115, 125, 135, 145lbs. The last set I only did 1 rep. I was afraid if I tried for another rep I was going to drop the weight on the floor... Metal weights don't land softly!!! Then I finished with 50 wall balls.

 Swam this evening for 1250yds. I cut the swim drills short so I could go to yoga. We had a sub in yoga, I should have stayed swimming. That sounds kind of mean... sorry sub!

Rest!!

Easy run with Craig, heath, and Cathy on the IM course. Had to keep heart rate under 140. We averaged a 8:30 pace.

This was my long run for the week, but I ran it more like a tempo run. I had some good down hill running for the first 4 miles. The rest of the run was mostly faults flats. I had to work hard to keep my pace consistent. I wanted to make sure my first 8 miles was under an hour. I hit that with a little time to spare. I took the last 2 miles easy. Ave pace = 7:30

Mile splits: 7:54, 7:15, 7:21, 7:14, 7:25, 7:21, 7:23, 7:23, 7:51, 7:43

Did a crossfit wod that evening with Cathy, Brit, and Hyrum.

A1. 5,5,5,5 back squats (100,110,120,130lbs)
A2. 15 pull-ups x 4, rest 3 min between sets

B. 3 min AMrepAP box jumps (26") completed 72 reps

C. FLR for 5 min

Kick butt workout!!! The fLR I held for the first 3 min and then I did each min after that

AM - Today may be a busy day!! So Far...

Swim Drills with Heath and John @ 5:30am

WU: 300yd (100 IM, 2x100 easy)
Core: 10x50yd kicks, 5x100 on 2:00, 1:50, 1:45, 1:40 (1:23, 1:21, 1:23, 1:25, 1:25), and 1000yd (16:24)
WD: 200 pull

The kicks were a beast!! Someday I won't mind doing them. I probably took it too easy on 1000... I just wanted to get through it with minimal distress.

Still AM - I had to watch the 4 yr old while cathy completed her piano recital final for school. So I made the best of my time and ran the treadmill for an easy 10K. Started out slow (9:15) and gradually speed the first mile up so I finished with a 8:40 ave. I slowly sped up the second mile to 8:00 pace. I pretty much ran the rest of the run around an 8:00 pace. I kept my HR around a 130 max.

Easy, controlled TM run... working on staying in my zone 1. I built up to holding the pace at 7:40. The time went by fast trying to keep up reading the subscripts on the news channel. I had 2 fans on me to evaporate the sweat. That seemed to help. At least I didn't have squeeky shoes towards the end of my run.

Hill repeats with Craig (6 x 0.5 mile @ 160 max HR) with 0.5 mile recovery

WU: 1 mile on TM and 1 mile on hill course easy
Core: Rep 1 - 4:11 (8:26)
         Rep 2 - 4:20 (8:40)
         Rep 3 - 4:27 (9:00)
         Rep 4 - 4:28 (9:05)
         Rep 5 - 4:27 (9:00)
         Rep 6 - 4:27 (9:00)

The cool downs we ran in the 7:30 pace range back down the hill. I figured the pace would get a little slower than the start when we finally got the HR under control.

Did some xfit work... clean & jerks and burpees.

AM - Spinerval trainer workout (development & technique WO dvd)

It's about time I got back on the bike training... Lots of short intervals of high cadence, single leg drills, burst work. My legs are tired! 1 hour drill. And I followed this with 34 burpees!

PM - Swim Drills

WU: 200 free, 200 kick, 200 pull + 4x75 free r15
Core: 8x25 on 0:30 (18s)
4x50 on 2:00 (39s)
2x100 on 2:00 (1:24, 1:22)
200, rest 1:00
2x100 on 2:00 (1:23)
4x50 on 2:00 (38s)
8x25 on 0:30 (17s)
WD: 100 kick, 100 pull, 100 free

AM - Ran 10 miles with craig, heath, john and colleen on the SGIM course. We did a zone 1 run. I wish we could have ran faster to keep warm.

PM - 2 mile warm-up on the TM before weight training of hang snatches, dips and burpees.

Ran 2 miles on TM at 8:20 pace, 5.2 miles on the bloominton loop @ 7:28 ave pace, and 1 mile TM cold down at 8:20. Nothing too eventful except the weather was perfect... sunny and 50 degrees! Also, I have been coughing for the last several days... I cough when I eat and drink... I cough when I talk too long! I run 8 miles and never coughed once!!? Go figure?!

For lunch I rode my trainer and did the Spinervals workout- road warrior dvd

Main set is 3x10min time trials. My legs were very tired after that one!

This evening I hit the gym for crossfit. I did a 3.1 mile warm-up at a 8:05 pace. Then jumped right into it. I am going to have some tired legs tomorrow... lots of core and legs today!!

A.1 Back Squat, 4 x 4 sets 30X0, rest 30 seconds.
A.2 Weighted pull ups 5 x 4 sets; rest 90 seconds

B. Side plank hold 30sec./side x 3
+
2 sets not for time:
20 OH R. arm KB lunge steps, 35lbs
60 sec. accumulated FLR hold.
20 OH L arm kb lunge steps, 35lbs
60 sec accumulated FLR hold

Since my little bruddah and I hit the all-you-can-eat-sushi for lunch today I knew this afternoon was going to be a big workout(s)! I first did my xfit workout "helen" which is 3 rounds of an almost all-out 400 yd run, 21 KB swings (53lbs), and 12 pull-ups. I completed that in under 12 min. The pull-ups slowed me down because I kept slipping off the bar from sweating too much. I am taping the bar next time. Then I went straight to the pool for 1500yds of pool drills. Half of the drills were kicking. Then... right after that I met up with craig for a 9 mile run. First 4 miles was under 140 HR, then next 4 miles the HR had to stay above 144 but not higher than 160. It was dark, cold, and windy. My sweat was turning my wet clothes into a swamp-cooler... BURRRR!!!!! Ave pace = 8:20

When I got home, Cathy showed me our commercial we did 2 weeks ago for sunwarrior foods. I really am not an actor... too funny!!

Crossfit "Annie"

50, 40, 30, 20, 10 reps of:
Double Unders
sit-ups

I did DU only on the last 40 reps. Total of 150 sit-ups, 390+ single unders, and 40 double unders.

Ran with Cathy, Britnee, and Jared. We started out at +9:00 pace for the first 2 miles. I sped it up by running looped streets back to the group. After mile 8 the others ran home, I continued on holding my pace between 7:45 to 8:00. Felt good the entire run... lots of hills and rollers!

Rode 50 miles of the Veyo loop... the temp was bearable since I was dressed for artic conditions... good thing too... the wind was the worst I have ever endured on this ride. We were almost at a stand still on some hills and riding downhill felt like riding uphill. We also did 5 repeats on the wall.

Did a light track workout of 200's & 400 's with Cathy, Britnee, and Joseph. Joseph, our 6 yr old, mostly raced us the first 50 yds then quit. He was pretty excited to try out those new running shoes.

Hit the gym this evening for weights(xfit style), spin class, and yoga.

Ran 4 miles to rec ctr, weight training (4rounds of: 30wall balls, 10burpees, 30sec power cleans, rest 4min), swim drills 2000yds, and ran 2.6 miles to subway. Ate sandwiches with Cathy & Brit. Ave run pace = 8:02 (zone1)

Ran with Craig on the IM course. His workout called for him to run in his zone 2. It was more like a zone 3 for me. I was fine on the up hills in his zone, but the downhills he was flying. Craig must be a more efficient runner on the downhills. We were running on HR only so the effort was even but the pace was all over the place. This new IM course has a lot of rollers!

Splits: 7:42/7:39/7:01/7:46/7:36/8:17/8:16/7:21/7:32

Xfit wod: 2 mile WU on the TM at 8:30 pace. 5 rounds of: 10 deadlifts, 15 push-ups, 60 single unders. I am a little sore & tired from this weeks running, and after I did xfit before the swim and I felt a little worn down so I modified my swim drills to easy, long sets of 100, 200,... 500 sets at easy pace with 1 min rest between each set, 8x75 (25 kick, 25 pull, 25 free), 200 free.

Ran about 7 mile of trail with Marc, then ran home. The paved road felt so good to run on after the brutality of trail terrain!! I wanted to run longer but my lower legs were trashed from the trail. Also, I was chafing really bad!!! Probably the worst I have ever chafed!! 

Morning Bike ride with many of my friends from st george to Zion park. Our group was over 40 people. We blazed to Zion... maybe too fast. The head winds coming home just wiped me out!

This evening I did a Xfit workout: 3 rounds of 800 run and 15 power cleans. Warm up was 2 miles on the TM at 8:35 ave pace. I did the the 800's at a 7:30 pace and the power cleans at 115lbs. The last set of power cleans was tough.