Why I Oughta!!!

AM - Ran the IM course to practice my hill techniques. I was very cold out!! I tried to ride the bike right after the run... I got about 2 miles before I realized it was TOO COLD!!!. I rode the trainer for 1.5 hours.

AM - Did a hour workout on the bike trainer. I did the 27.0 which includes a 20 minute time trial.

PM - Lunch time run... I tried to run slow, but everytime my mind wondered I sped up.

Splits: 8:28, 8:20, 8:09, 8:02, 7:58, 7:57 

Swim - After work I swam 3600 yds... main workout was 2 sets of 6X50, 4X100, 2X200, and 5X100

AM - Hill Work.... So COLD!!!! 6 repeats at Pioneer Park with Craig and Jamie

Hill Speed Splits: 6:44, 6:58, 6:56, 6:52, 6:56, 7:10

1 hour on the trainer, and I did Breanna's swim workout.... she almost killed me with the 75's!

400 warm-up
4X225 in 4
4X125 in 2
4X75 in 1:10
6X50
200

Noon - Tempo run on TM

1.5 warm-up @ 9:30 pace
2X2 mile @ 7:35 pace
3 min recovery @ 9:30 between tempo intervals
0.2 mile cool down @ 9:30 pace

PM - H.I.T. Class (with bike trainer)

Spin 50 to 110 rpm.  Increase 5 rpm every minute.  Use easiest gear.
Spin 60 to 125 rpm.  Increase 5 rpm every 30 seconds.  Easiest gear.
Spin 60 to 135 rpm.  Increase 5 rpm every 15 seconds.  Easiest gear.

ILT 50-60 rpm.  3 minutes.  Tops, drops, tops.  Moderate gear.
ILT 80 rpm.  3 minutes.  Tops, drops, tops.  Easy gear.
ILT 50-60 rpm.  3 minutes.  Tops, drops, tops.  Slightly harder moderate gear.

Standing climbing tempo.  50-60 rpm.  10 minutes.  Big gear.
HR increasing to about 75% of max at the end of the standing.

Spin 5 minutes 100 rpm.  Easiest gear.

AM - 2000 yd swim with drills

AM - ran 14 miles of the IM course (Pace 8:40).  Felt like I had good pacing on the uphills and overall a quality run.

Biked 44 miles after run. 17.5 ave

AM - Pioneer Park Hills - 6 repeats

Splits: 6:50, 6:56, 6:49, 7:13, 6:54, 6:43

Felt tired and a little lower leg sore.

PM - Swim 4200 yds 1:30 hour

900 warm-up mixed
3 sets of:
4X50 (1:05)
3X100 (2:00)
2X150 (3:00)
1X200 (4:00)
each set we decreased the time by 5 sec
300 cool down mixed

Noon - Bike trainer - 50 min (approx 18 miles) I did a mixed workout. Used the first 25 min of the Spinerval DVD 38.0 and the One leg drills from the HIT class for the rest of the workout. The Spinerval 38.0 had 1 leg drills but the HIT 1 leg drills are more intense.

PM - ran 6 miles easy (9:15) on the TM. I threw in a few fartleks to make the whole distance a little more bearable!!

After the run I did a full routine of strength training and core/abs.

Chest - dumbell bench 2X and 1X push-ups
Back - seated pulls 2X and 1X pull-ups (8 reps)
Shoulders - Seated presses 2X and 1x machine press
Triceps - bar pull downs 2X and 1X rope pull downs
Biceps - machine curls 2X and 1X dumbells
Abs - core (20), sit-ups (24), core (20), single straight leg raises (20), 1 min plank

Breanna and Fast Dave showed up for our swim tonight. (3400 yds in 70 min) Dave picked the workout tonight!!!

800 warm-up mixed
6X50 (45 sec)
3X500 (8:15)
300 pull (breathing drill) breath every 3, 5, 7 stroke each 50
6X50 (1:10) 1st 25 no breathing & 2nd 25 heavy kick!!
200 cool down mix

The first couple 50's were okay but it got tough by the 5th interval... I was only getting 3-4 sec recovery! The 500's were not too bad... I had at least 20 sec to recover between intervals. Dave did 650 in a faster time than I did my 500's.  I like the breathing pulls... the 7strokes per breath were a little challenging. And... the no breathing across the pool was the kicker!!! I did okay the first 3 intervals, but the last 3, I thought I was going to pass out!!! And kicking back hard didn't help with recovery!

After my burrito, beans, and rice at Alberto's, I jumped on the trainer for a 1 hour workout using Spinerval 37.0. This workout was a series of 4X5 min hard spins and 4X2 min max spins as the core workout. I'm starting to like the trainer! I may never want to go outside again!?!?

Bike trainer H.I.T. Class 2 hrs - We did the usual slow to vry fast cadence workups, then right into the ILT's. I used higher gear this time and the 80 rpm set hurt. We did 18 min of climbing and then another set of ILT's after that... the second set seemed easier, and I used higher gears.

3 mile transition run (8:19 pace) after HIT class... Craig and I ran the indoor track... Felt Good! Felt easy!

Rode from Sand Hollow and 1 loop to snow cyn park. Total miles of 67 at a 17.5 mpg average.  total time 3:49. Rode consistent and felt good.  Took it easy on the big hills. Ran 13 miles of the IM course after.

Ran a little faster than we should have, but a good run!! Average pace 8:45... total time 1:53.

Splits: 8:39, 9:14, 8:55, 8:15, 8:11, 9:06, 8:59, 9:23, 8:30, 7:52, 8:51, 8:24, 8:41

AM - Hill work at Pioneer Park - 6 repeats at a 7:00 ave pace.  I was surprised to see that saturday's big workout had no effect on me for the beginning of this week... Yeah!!

PM - swim Long Drills

700 warm-up mixed
6X50 (1:10) free (39&40's)
2X250 (5:00) free (3:53&3:45)
3X500 (10:00) free (4:10, 4:05, 4:00)
400 pull
4X50 breathing drill 3,5,7,9
300 kicks
200 free easy

Noon easy run... sunny and warm... I shed the shirt after the first mile. Pace 8:23

Evening - HIT workout #2 at home for 1:30:00

3 ILT's and 15 min of uphill out of the saddle

Swim Drills - 3300 yds in 80 min

700 warm-up mixed
4X225 at 4:00 (3:15, 3:19, 3:20, 3:19)
100 IM
4X125 at 2:10 (1:45, 1:49, 1:50, 1:35)
100 IM
4X75 at 1:15 (1:00, 1:02, 1:04, 1:03)
200 pull
6X50 at 1:00
100 kick
200 free

AM - Easy run of 6 miles at a 8:35 average pace

PM - HIT Class on the bike trainer. Fun times! 1:50 hr and approx mileage 33

Ran with friends, paced Breanna so she could get a rockin PR, and had a fun race.  It was nice not to push this one, but I did like the new course! I picked it up on the last 5k... Breanna really appreciated that!!

Splits: 7:22, 7:34, 7:30, 7:28, 7:23, 7:26, 7:43, 7:24, 7:43, 7:50, 7:11, 7:16, 7:02, and 6:18(0.1 mile)

No bike ride today. We went to Las Vegas to get us fitted on our bikes. WOW... he made big changes to my bike. The guy wanted to do more but my bike was limited for all the corrections I needed. He said I am too flexible and that my handle bars should be down on the front tire... :D Too Funny!! I'm going riding tomorrow.

Spun in front of the football game... threw in some intervals and a couple 10 min fast spins in the aero position. Estimated mileage 28 for a time of 1:15:00.

AM - Pioneer park Hills - 4 repeats at a slow pace than normal. We needed to treat this as a recovery week after last weekends race. Felt good... legs seemed a little tired.

1 mile warm-up, 4 repeats(7:22, 7:53, 7:25, 7:40), 1.5 mile cool down

The slow paces were from me talking too much. That seemed to slow everyone down... Doh!! We did our 2 min zippy walked in between each interval.

PM - Swim - Long interval Drills

1000 yd warm-up mixed
2X250 (4:03, 3:57)
100 pull
3X500 (7:50, 7:36, 7:43)
200 pull
6X50 @ 1:00 (40s, 40, 39, 38, 38, 37)
200 kicks hard!
300 IM

1 hr on the trainer doing the spinerval dvd 37.0. Interval & threshold drills. Estimated mileage 24

HIT workout - bike trainer

3 ILT's, 20 min hill out of the seat, 5min sprint

time: 1:20:00 at est distance of 26 miles

At noon... in order for my 5 yr old Joseph to earn his lunch, he had to ride his bike along with my easy run. We had a lot of hills so he accually slowed me down because I had to literally push him up every hill. His front wheel was bent so the rubbing slowed him down, and the poor little guy ran out of gas by mile 4. Lucky for him the last 2 miles were down hill. Average pace = 8:35 We ate at burger king at his request! I wanted crack in the box!!

PM - When Breanna showed up with both fast Daves I knew I was in trouble!!!!! Each of us were set up according to our level of strength in the water. Since I was one of the slow ones, my workout was in groups of 200's, (ie: breanna 250s, fast dave 300s and faster dave was 350s) This was not an easy workout for me today... the run I did early had me a little worn down for swim. I was tired and cramping, but I survived!!!

Warm-up: 200 free, 200 kick, 200 pull
4X50 (50sec)
200 pull
4X200 (4:15) progressive each int (3:56, 3:54, 3:56, 3:59) Not very progressive!?
200 free/IM easy
800 under the time accumulated by the 4X200 (11:45) accual time: 12:40
100 IM easy
200 Fastest of all 200's (actual time: 3:49)
300 cool down mixed

Ran 3 miles (8:24) before HIT and 1 mile (7:58) after class.

HIT Class - Lots of intervals with 2 sets of ILT's, 25 min hill out of the seat, speed drills, etc. I lost track of everything we did. Total time of 2 hrs at approx. 38 miles.

Craig, Heath, and I rode the entire IM bike course (111 miles). We took it easy and just had fun with it. I cruised in fast the last downhill section of our second loop. I worked on a different nutrition plan. I only used the protein products for the first 50 miles and then only relied on sports drinks, gu, and chomps for the rest of the ride. I did surprisingly well. No tired legs and our run was easy. Today was my first time using the aero position... I flew coming down hwy 18!!! Natalie joined us for the second loop!! We all ran after... us boys ran a 5k (8:48 pace) and Natalie did 4 miles. Legs felt good... strong!!! Ran with no problems!! :)

Easy... and the last 2 miles I put in a 1% incline... oohh!! Aahh!!! Pace = 9:20 average

Went to Yoga class after run.... I haven't been for a couple months... was nice to be there... I still got it too!! :D

Swam 2200 yds... short drills... short workout! Ran after swim on the TM.  Ran a 10 min warm-up(9:04), 2 reps (2min at 7:00 pace @ 5% grade, 2 min 9:04, 2 min zippy walk), 10 min cool down (9:04)

VO2 max test = 58.1

Evening trainer ride to the Spinerval dvd 37.0 for 1 hour

Swam 1800 yds before HIT class. We did an 800 time trial... I didn't feel like going all out... my time was a 12:15.

HIT class for 2 hours... Good workout!

Evening Swim

600 warm-up

2X500 (9:00) 8:15's

4X250 (4:30) 3:45's

4X100 (2:00) 1:25's

4X50 (1:00) 40's sec

200 kick

100 pull

5X100 (1:50) 1:30's

Biked 87 miles in 4:46. Double loop on the IM course.... second loop was very windy from the north. Made climbing up to veyo very hard!

loop 1 = 2:21

loop 2 = 2:25

Ran 8 miles after on the IM course... last 4 miles was in a strong headwind... that really sucked!!! pace = 8:50 ave

AM - Easy run of 6 miles. Average pace of 9:20

PM - Bike a 24 mile trip around the south side of St George... rode through sunriver and out on the southern parkway. Average pace of 20 mph.

Swam 2000 yds

Warm-up, 2X200 (40 & 39), 6 reps of 800's at 7:15, 7:32, 7:15, 7:25, 7:22, 7:17, and cool down

The warm-up and cool down was at an 8:40 pace ave. We ran 200's between each 800 at a 9:00ish pace. Since this was our first time back to the track in a while, we took it fairly easy. I worked on technique... posture was good and I stayed on my toes & forefoot during the entire workout. The calves are a little sore!!

AM - Bike trainer for 50 min

PM - Bike ride with Rich for 29 miles (18 pace). Yoga after bike and then a 7 mile run after yoga on the TM. 1.5 mile warm-up, 4 mile at 8:30 pace, 1.5 mile cool down

Swam 1800 yds before HIT class. We did our 800 time trial... I beat it by 2 sec from last week.  I felt tired in the water.

HIT class was 2 hours... lots of ILT's and 30 min hill climb with the last 10 min with 15 sec high rpms every min.

28 mile Bike ride up Hwy 18. I stopped at Diamond Valley which was my 1 hour turn around mark. It took me 30 minutes to get home. Up was 14.2 mph ave, coming down was a 27.6 mph ave.

My run after an intense bike ride was a 8:55 ave... I held the average pace to my IM goals. Run felt easy!! :)

Cruise ship... TM - Ran 2.5 miles of ladders 4 reps in the middle of run.

AM - Biked for 10 min and ran on the outside track after bike. Ship gym was very crowded.

PM - At our Cabo stop we swam half mile in the sea of cortez. I saw lots of marine life!! Rough sea too!

Outside track run with Craig. Ran last 3 laps barefoot to work on form... only ran the straight-a-ways.

Ran outside again on the track... finished workout with push-ups, pull-ups, and abs. I was a little upper body sore the next day.

Track run again... then we started right into our HIT workout on the spin bikes for an hour.

AM - Bike trainer for 45 min using spinervals 38.0. Ran easy with Craig after bike workout.

PM - Swim

Warm-up:
100 IM easy
4X100 (2:00) ave 1:24 to 1:26

Core Workout:
5X200 (3:30) actual time 2:50, 2:54, 2:48, 2:47, 2:44
100 front kicks with 2nd and 4th 25 yds a hard kick
100 back kick with 4th 25yds a hard kick
300 pull @ 4:34

Cool down:
4X100 (1:50) 1:21, 1:20, 1:19, 1:14
100 IM easy

Noon - HIT workout for 1:25

PM - Track - Warm-up, 4X100 striders, 12X200, 2X100 striders barefoot, cool down

200's (42, 45,46, 42, 42, 41, 41, 40, 41, 41, 41, & 41 sec)

Biked after work with Craig for an hour. We picked a very hilly route... fun.

Ran 5 miles after bike. 1.5 mile warm-up @10:00 pace, 2 miles @ 8:15 pace, and 1.5 mile cool down @ 10:00 pace

Swim 800 time trial (11:27) I would really like to see what I could do if I was actually fresh for one of these time trials. Went to HIT after swim. HIT was 2 hours of intervals... I am sore... Good night!!!

Swim 4000 yds

Warm-up: 500 IM, kicks, free

Workout: 10X100 (2:00) (ave 1:25) Alternated between free & pulls, 10X50 (1:00) ave 41 sec, 10X25 (30 sec) ave 18, 3X500 (9:00) ave 8:20

This was a hard race... Besides the wind, rain and cold, the course was a true race course with lots of faults flats and hills. I really had to focus to finish this one. Also, very sore and tired from this weeks workouts. I will take this one! :) I got a dog tag finishers medal... Now that's special!!! :D

Spun out on the trainer for hour and a half. I need a nap now!!

AM - ran 3 miles easy... sore & tired

PM - Swim 2200 yds of drills and then a 3 mile run after at an easy pace.

Track Day... We are still keeping it relatively easy. Warm-up, 4X100 staged sprints, 12X200 @ 41 sec, 4X100 staged sprints, and cool down. All 100's & 200's recoveries were completed by finishing the 400 lap.

Ate my tacos at del taco and hurried home to bike 1 hr spinerval dvd 37.0. That really kicked my butt after a track workout!!!

Swim 1800 yds

drills and 2X500's at the end at a 7:43 & 7:35

Ran 6 miles with 6 one minute accelerations & one minute recovery during mile 4.

Swim 1800 yds

400 warm-up
800 time trial (11:38)
4X100 cool down 1:30 with 10 sec recovery

I started out too fast on my time trial. The first 100 was a 1:20, but I seemed to pick it back up at the end when some &$#%@** parked in front of the timing clock.

HIT class for 2 hrs. Abs and gluts are sore tonight.

Biked from Sand Hollow to Town Square (24 miles) at a 19 mph average. We ran the IM course in 4.5 mile drills of running up and down twice. Our average pace was 8:43. Then, we biked back to Sand Hollow in the small ring only so we could spin out our legs. Our pace back was 15.7 mph. We felt good and we all recovered nicely!!!

biked 12 miles with cathy on our mtn bikes.

I got my long swim in before I take off for Africa... Swam 4400 yds in 1:35:00

Warm-up: 200free, 200 kicks, 200 pull, 5X100 free
Workout: 2X200 (4:00) @ 2:56 & 2:52, 200 pull, 4X100 (1:55) @ 1:20, 1:27, 1:27, 1:22, 200 pull, 1 mile swim in 19:00, 100 kick, 4X50 (1:00), 100 IM

About a 8:30 pace... forgot garmin in Africa... had to use my stopwatch

Abs, strength training, core work

Another africa run in the dark. It felt liked I was being tracked the whole time. I may have ran faster than a 8:30 pace

Another dark africa run... this time I could see the eyes watching me in the bush!!! I may have ran harder than a 8:00 pace... I sure was tired after that short run!!

Tempo run in the african heat and sun!!

Track - 1.5 mile warm-up, 3X1 mile at 8:00 with 400m zippy walk between each mile.

Swam in the lake. It was Cold! (49 degrees) My skin that wasnt covered looked sunburned for hours after. We did a short bike ride after the swim.

Time trial swim with 400 warm-up, 800 time trial @ 12:20, and 4X50 cool down

Hit class for 1:45:00

Had to run a 90 min run. Ran with Breanna & Jamie at their pace. It was nice to slow down since it was a hilly course!

Rained out... So Cathy and I did a non-IM workout... we did a muddy trail run in the rain. We had a good time and we were soaked to the bone!!

Easy run with craig this morning. We averaged around a 8:30 pace. Swam 4000 yds this evening. We did 500 free and 250 pulls, 4 times each in that sequence.

Craig, Heath and I rode Utah hill. 55 miles

We swam sand hollow res.  We did 1 mile, transitioned to a short 8 mile bike, and ran 4 miles at a 7:50 on rollers. The water was a sweaty 53 degrees, but air temp was nice and no wind... yeah!

1600 yd swim of 100's & 50's. Average 1:22's on the 100 and 40's on the 50's. I could have gone faster, but why!?

HIT class... I pushed it a little harder this time!

112 miles (6:28) on the IM bike course... Not my best ride, but it did not help that I over did it the day before with yardwork. My back and legs were sore from yardwork, but they were very tired from my long bike ride and run. I went out too fast on the first 22 mile leg.

Tough run uphill... easy going down. Ave 10 min pace up 2 miles, 8:15 going down.

Biked to the SHAQ to swim. Focused on drills for 4700 yds in 1:40. 1000 warm-up, 3 sets of 4X50 (1:00), 4X100 (2:00), 2X200 (4:00), and 200 pull. My times for the 50's ave between 38 and 40 sec, 100 ave around 1:21, and 200 ave around 2:48. Cool down was 100 IM. Biked with a 18.3 pace going up to the SHAQ and a 22 pace coming back. Ran 3.2 miles easy for transition. Good workout today!

IM tempo run... 1.5 mile warm-up, 3X1 milers with a 3 min zippy walk between each mile repeat, and 1 mile cool down. Mile splits: 7:41, 7:39, 7:20.  Ran too fast, zippy walks were around a 13:00 pace for quater mile distances. Over-all still a good run even though this was not realistic for IM.

40 mile bike in 2 hr. Nice weather, pushed it hard up the hills, and over-all an excellent workout!

Swim 2400 yds - warm-up: 200 IM, 4X50, 5X100, 100 IM workout: 2X200, 6X50, 200, 4X100, 100 IM

Ran after swim at a 8:30 pace ave in the rain

Cathy and I did our run in Fresno after our Wicked play, dinner, and shopping spree!! We ran some fast splits... Cathy was smokin' this run!!! Ave pace 8:10

Cathy and I did a nice bike ride on the trails around Fresno. Very Beautiful day!

 Ran 6 miles with Cathy to cross-fit. I did 3X400 with her and then we ran home. After work I biked to the pool, swam 4000 yds, and biked home.

Morning track with crew. 1.5 mile warm-up and cool down, 4X1-mile (8:00), with 400 zippy walk between each 1 mile repeat.

Biked 65 miles with cathy, craig, heath, and breanna around the perimeters of st george. We kept it easy since we did we all did track this morning

Spin class for 45 min and yoga class for 1 hour.  We were suppose to go to the lake but the high winds killed that workout. We had 4 ft swells on the lake... we would have drowned for sure!!

Early morning run on IM route. We ran up the big hills and back down.

Biked first 25 miles with cathy and then we biked through snow cyn park loop to the pool. 38 miles biked, 1000 yd pool, & 7 miles home.

Lake swim 1.5 miles with cathy and craig. Water was much warmer. i only used my farmer-john suit.

After a very fast 72 mile (19.4 mph ave) bike loop on the IM course I trugged through these 12 miles at a 9:02 ave. I started out too fast by running with craig at a 8:00 pace. That did me in for all the hills we had to climb in the heat.

18 mile bike ride to pool, 2000 yd swim(all 100's), and 10 mile bike home. Ave 18.9 pace on the bike.

3X100 warm-up, 6X100 (2:00) ave about 1:19's, and  11X100 (1:50) ave about 1:23's

The last eleven 100's were easy paced

3X1-mile (8:00) with 400 zippy walk in between. Our miles were were too fast (7:45, 7:39, 7:25) Warm-up and cool down

47 mile bike ride in the evening at 18.9 ave. Hilly and windy

Swam 2.2 miles down along the dike and back. Last half mile was very choppy. Swam it in 1:00:08. Would have been faster if it wasn't for that wind!!

Biked 15 miles in the wind!

Ran right after bike. We averaged a 7:50 pace with the wind beating on us!

Ran the bloomington loop from my office. I felt like I was running so slow. My average pace was 8:13. The first mile brought that up, the rest of the run was around 7:50.

Bike later today

Swam 1.5 miles in Sand Hollow. Water was about 60... felt great!!!

After our 55 mile bike we ran a 5K, 4 min zippy walk, and then a 5k back on the IM course. Felt great today!! Maybe I had better nutrition today.

Biked 20 miles, swam 4000 yds, biked another 13 miles.  Swam for 75 min and biked a 19.5 ave. Getting close to IM... I'm ready!!!

Ran in the cold at Bryce Cyn. The wind was howling with snow added in the mix. I froze my butt off!!! pace=8:11

Biked in Windy, cold Bryce Cyn.... Froze my butt off again!!! biked 20 miles in 1 hour. Drove home that afternoon and swam 1.5 miles in the pool.

Ran in the wind and uphill. pace = 8:20

Biked 23 miles around St George. Cold, windy day... ran 7 miles (8:20 pace) after. Swam a mile later that afternoon.

Biked to work and swam 1.1 miles at Sand Hollow. The water was so smooth today. I zipped across in under 27 min... my best time yet!

22 mile Bike, run, 5 mile bike home.... Getting closer to IM!!!

Swam 0.7 miles in the choppy lake and ran after at a 9:00 pace

St George Ironman - 12:11:44

Swim = 1:06:57
Bike = 6:04:30
Run = 4:47:16
T1 = 6:48
T2 = 6:13

I swam very well today... My goal was 1 hour but I ended up with a 1:06. I had very little resistance from the other swimmers starting on the far left side. I swam the first straight-a-way nice and easy. Stayed on the outside after the turn to avoid the masses. When we made the second turn for the long straight-a-way back, I kicked it up another noche and started passing MANY swimmers. I noticed that all the swimmers were bunched up in pods. I blew past 4 pods of swimmers, but the 5th pod was hugh!! I tried to swim through it and they just kicked, grabbed, and clawed at me. I tried to go around, but it was so big by the time I got to the front the swim was over. I may have swimmed the longest distance out there by staying on the outside and that last pod of swimmers I tried to go around. But I still had an excellent swim. The last year of swimming drills in the pool 3 times a week paid off!!!

After an unusually short transition of 6:48, by my standards, the bike started out faster than planned. The weather was warm and the wind low. I did the first 20 miles in under an hour, and that was with a stop at the first water aid station to fill an empty bottle on my bike. The first loop went well with a tail wind going up towards Veyo. The wind was blowing against me coming back down Hwy 18 but I just sliced through the wind and jammed it down the mountain. I felt really good for the second loop and had an identical ride around the loop again. I drank the Perform drink during the whole ride and used the water to soak my head and body at each aid station. The temps were climbing up there during my second loop. My goal was to start the second loop by 12 noon. I made the turn at 11:44am... :D  I really thought I was on for a 11 hour time for my race.

The run was a different story. My transition was a 6:13 which was still a good time for me! The temps were approaching 90 and my first 4 miles were all uphill. I did okay up to that point. I had to speed walk a quarter mile section that was just too steep for my tired body to run. After I arrived to the top the next 2 miles was a free fall and I may have ran too fast down the other side. Coming back up that 2 miles was tough and I had to speed walk a half mile section because it was just too steep to run up. I lightly ran down the next 4 miles and finished the first half of the run in a little over 2 hours.

The next 13.1 miles was a whole different race. After the turn around I realized I had stopped sweating and I had sasuage fingers and my watches were tight on my wrists. I decided then that my next loop was going to be a speed walk if I wanted to finish this crazy race!! The temps were over 90 degrees by this point and the heat coming back at me from the pavement was pure torture!!!!!!!!!! I walked the next 4 miles and ran down the hills. I drank at every aid staion by first grabbing a cup of ice, filling it with coke, downing that, and then refilling it with Perform. I would walk with the cup of ice in hand, chewing on the ice, and then starting the process all over again the next mile. I soaked myself at every aid station with the sponges. It was so hot that I was dry again before the next aid station. After I suffered the first 10 miles of that second loop I was ready to run it in. I ran at a 9 ave pace and came in strong to the finish. I was all alone coming in so I stopped to do some push-ups at the finish line. The announcer called off my 10 reps then yelled at me to finish the race since I had not crossed the chip mat yet. The crowd gave me a HUGH cheer for the push-ups and I walked off the course by my own power. I felt really good!!! I'm okay with the 12:11 finish since my original goal was to be under a 12:30. Most of my friends finished behind me. It was a tough race, and the high heat and wind made this more of a challenge!!

When I got home that night my weight was down by 10 pounds. I guess I was a little dehydrated during that run. I thought I was well hydrated. I drank so much to the point that my sides hurt for most of the bike. I drank at every aid station on the first loop. I guess the heat really did me in, but I wasn't alone! Good job to all the Ironman Finishers!!!!

Yoga Class... I was a little sore so I limited my difficulty on the moves. I played it safe today!! Then hit the pool for a little 1000 yd swim. I did 100 IM, 200 pull, 100 IM, 200 pull, 100 IM, 200 pull, 100 IM at a nice and easy pace. Recovery!!!!

Fun 0.75 mile swim with the group. We stopped a lot to talk and just hang out. Biked 12 miles after swim at an easy pace.  Everythings feels really good!

Biked 15 miles easy. Swam 2000 yds at pool. Warm-up: 200 free easy, 200 pull, 100 IM
Core: 10X50 (1:00) 0:37 ave, 200 pull, 5X100 (2:00) 1:23 ave
Cool Down: 200 pull, 100 IM

Biked 37 miles. I did this fairly hard!!! ave pace 19.7 mph

Easy run before morning swim. This was also my first run since Ironman... felt good!! The first mile felt like I was running a 6:00 pace, but after I warmed up, everything started to get easier and more comfortable. The 2000 yd swim was tough after a run. We did 6X50, 5X100, and a 700 free.  Mile splits: 9:00, 8:32, 8:20

I plan on yoga tonight!

Ran with Craig around the Virgin River Trail. Splits: 9:03, 8:47, 8:24, 8:15, 8:29, & last 0.2 at 8:19. My body is still a little tired from IM.

It was nice to run an easy 10:00 pace for 3 miles... I just focused on form. I did 30 min of weights, and then went to yoga class. Some of the yoga poses were tough because my arms were tired from weights.

CrossFit

Warm-up: 400m run, roll, shoulder stretches, 10 jumpjacks, 10 twisting lunges, 10 pull-ups, 10 push-ups, 3rep, 5 sets shoulder presses.

WOD: 2 min jump rope, 2 min sit-ups, 90 sec jump rope, 90 sec sit-ups, 1 min jump rope, 1 min sit-ups, 30 sec jump rope, 30 sec sit-ups

Craig and I ran the St George Marathon Course this morning... I hope we didn't go out too fast!? We ave 8:03

I went to Cross-Fit right after. That kicked my trash for an hour!! I was going to ride out to the lake to watch friends race in the St George Tri. I drove out with my girls and we rode around the park on our bikes!

Biked Utah Hill... It took me almost 2 hours up the mtn at a 13.6 ave speed and 1 hour down at 24.3 ave speed. Total miles = 51

Ran 3 miles before my swim. I did the run loop around the pool going up lava flow to 2000 N, then down tuweep dr, and back up sunset to lava flow. I sure can feel all the soreness from last week, so I started out slow.

 I swam only 1000 yds... too tired to try and stay afloat! Went to CroosFit right after the pool. I ended up with another 1000 meters of running from crossfit.

3-miler splits: 9:19, 8:34, 8:36, and the 0.4 is from crossfit.

And yes... yoga tonight!!

We have hit the track again! Oh what fun!!!! Workout: 1600m (7:50 pace) warm-up, 4x100 sprint/glides w/ 300 m recovery, 2x200 @ 45sec w/ 200m recovery, 2x400 @ 1:35 w/ 400 recovery, 1X800 @ 3:12 w/ 400 recovery, 2X400 @ 1:34, 2X200 @ 45 sec, and 1600m cool down

Each week we will increase our 800's up to 6, then we will increase speed and shorten recovery time each week after.

I made it time for CrossFit after track. It was sort of an easy day.

Hit the lake this afternoon for our Brick workout. Swam 1 mile in choppy water. I however swam very fast anyways (26:44)... probably because I wanted out of these horrible conditions!

We biked 21 miles in that blasted wind. We did okay... averaged a 19.4 pace.

Ran 2.2 miles... which felt like 10!!!

Skipped CrossFit today... my shoulders needed a break! I heard it was a doozy of a workout too!! I don't feel bad at all that I missed. :)

Early morning CrossFit... mostly core work!!

I had to get my run in today... I just forgot to do it this morning. So today's run was a tanning run at 4pm, and it was a burner out there. Also, the deerflys are back. The score today was deerflys 2 and Ben 5.

Splits: 8:21, 7:57, 8:06, 7:42, 8:01

I am surprised that mile 3 was so fast for climbing hills and windy, and I thought I shut down the last mile!

I was suppose to ride my trainer tonight so I could do bike drills and I find that my wife took my bike parts for the trainer... Errrrrr!!!!! It pisses me off when people take tools and equipment without asking!!! So I rode around the bloomington loop 4 times. I tried to hold the same pace for each 3 mile loop. Best time 8:06 and slowest was 8:12.

AM- CrossFit and the WOD was 15 kb lifts and 10 toe touch; 3 times

PM - 2500 yd swim: Drills!!

Ran a midnight 5k but I will log that for saturday since we included our long run after the race.

Midnight 5k.... this was a flat couse at the old airport. I think I'm faster, but it didnt help that I swam 2500 yds before the race, and we did squats at crossfit this morning. We included our long run with this by doing two more loops around the course.

Nice and easy night 20 mile bike ride (16.5 ave). I only hit one HUGH tumbleweed. It cut my wrist and knocked my headlight off my handle bars. I split the tumbleweed in half with my bike. I cant believe I didnt crash or pop a tire!

Crossfit - seven of 7's.... kick my butt!!!

1 mile warm-up, 4x100m sprint/glides, 2x200 at 41 & 42 sec, 2x400 at 1:29 & 1:30, 1X800 @ 3:28, 1x400 at 1:33, and 2X200 @50 & 48 sec

Ran the first half with craig and last half with cathy... knee is still sore.

Crossfit after... did a lighter workout because we did track.

Crossfit drills

After warm-up and some strength work, we did 7 repeats of 200m run and 12 toe to bar. I was running between a 41 and 44 sec. The last set of toe to bars were brutal.

Gunlock Res... I guessed on the mileage. I swam from the dock to the dam, down the length of the dam, and back. I was moving pretty fast!!

My left knee is still sore, so I still can't bike or run yet.

WEEK 1 of CrossFit Endurance

AM - Crossfit

WOD:
 AMRAP 15 min
15 sit-ups
10 wall balls #20
5 ring-Dips ( I used a red band)

Total reps in 15 min = 10.5

PM - Swim (short inverval)

300 yd warm-up, 20X50 (1:00), and 100 IM cool down. My 50's were so easy today. The first 3 reps were at 34 sec, I dropped back to a 36 sec to save myself to the end. The last 4 reps I cracked it to 34 sec and the last rep was 31 sec. I would have been faster on the last rep but I lost my form while trying to really let loose!!! I did 1 hour of yoga after the pool.

Week 1 Day 2

AM - Track - 12X200 - We warmed up with a mile run and 2x100 sprint/glides. Pushed my anaerobic threshold this time. Our splits in seconds were 35, 36, 37, 35, 35, 35, 35, 34, 35, 36, 35, & 34, with a 2:00 recovery zippy walk. Finished with a 1 mile easy run. I am going to feel this one!!

PM - CrossFit:
Warm-up
WOD: 6 2/3 times
12 min AMRAP
5 chest to bar pull
3 thruster #95
75 single under

AM - CrossFit:
Warm-up
Strength:
ME Strict Press
started at #75, 95, 105, 115 max
WOD:
"Diane"
21-15-9 reps for time: 6:39
Deadlift #115
Hand stand push-ups w/ green band

PM - swam 1/2 mile in 14:40 at sand hollow res.

Endurance WOD Bike

Endurance WOD: 15x1/4mile on 1:00
Warm-up 1.6mi @ 6:33
lap 1 total 0.48mi best speed 32.8 Ave speed 28.2
lap 2 total 0.46mi best speed 32.3 Ave speed 26.8
lap 3 total 0.45mi best speed 30.7 Ave speed 26.1
lap 4 total 0.39mi best speed 28.0 Ave speed 23.1
lap 5 total 0.38mi best speed 24.6 Ave speed 22.2
lap 6 total 0.35mi best speed 22.3 Ave speed 20.2
lap 7 total 0.33mi best speed 19.6 Ave speed 18.5
lap 8 total 0.35mi best speed 21.9 Ave speed 20.7
lap 9 total 0.34mi best speed 21.4 Ave speed 19.9
lap 10 total 0.43mi best speed 31.5 Ave speed 25.6
lap 11 total 0.42mi best speed 28.3 Ave speed 25.3
lap 12 total 0.38mi best speed 24.0 Ave speed 22.4
lap 13 total 0.40mi best speed 25.3 Ave speed 23.4
lap 14 total 0.39mi best speed 25.2 Ave speed 22.5
lap 15 total 0.38mi best speed 26.5 Ave speed 22.3
lap 16 total 0.34mi best speed 22.5 Ave speed 19.9
cool down 1.57mi at 6:43

The course was rolling hills and lots of wind. We started with 12 bikers and finished with 5!! This was not easy at all... I wanted to quit at lap 10, and we did an extra by accident!

CrossFit: Recovery Workout

Warmup
3X8 pull-ups
3X10 KB swings #45
3x10 Box Jumps 16"
3X10 toe to bar
FLR on rings (4:00) I did 2 at 2:00 each

No crossfit endurance today

AM - CrossFit

Strength:
DE: Good Mornings  #45 bar, 65, 75 for 5 reps each
5 – 10 min rest…

CrossFit:
4 x 15ft Rope Climbs + 100 KB Snatch (12, 13, 10, 10,5 each arm)

PM - CrossFit Enduance Swim Workout

400 yd warm-up

500 yd time trial in 7:28. my goal was between 7:30 and 8:00. It felt hard the entire time and I struggled with breathing. I know I can swim this faster... sub-7 min

CrossFit Endurance Run

3-mile time trial with 1.5 mile warm-up and 1 mile cool down

Ran 3 miler in 21:12 (splits: 7:10, 7:00, 7:02). My legs were tired to start. I will feel this for a couple days after. We skipped our bike tempo ride and crossfit wod today.... I am just tired!

AM Week 3 of CrossFit Endurance

Strength:
DE: Push Press (4 sets at #95 for 5-7 reps)
5-10 min rest
--------------------------------------------------------------------------------

CrossFit: 3, 5, 7, 9, 7, 5, 3 reps of

Hand Stand Push ups
Toes to Bar
Ring Dips (last 5,3 sets with red band)
Power Snatch 135/95 (#95)

PM

Endurance WOD: Swim 200's

Warm-up: 100 IM, 2x50 @ 40sec, & 100 @ 1:22
Core: 6X200 w/ 90sec rest (2:43, 2:42, 2:43, 2:44, 2:43, 2:45)
Cool-down: 100 IM

Swim goal was anything under 3 min. I was happy to stay consistent on my times. My body was so tired I didn't think I would swim this well. Went to Yoga after my swim for some relaxation!!!

AM - Track Workout 800's

1 mile warm-up, 4X100 sprint/glides, 2x200 at 37sec
Main: 2x800 at 3:02 & 3:10, and 2x400 at 1:31 & 1:29
1 mile cool-down

This was a tough  workout... still tired from yesterday! The plan was 3x800 but I needed more recovery. We did 3 min recovery between each 800 with a 400 meter jog/speed walk.

PM - CrossFit

"Cindy" for 10 min
AMRAP: 5 pull-ups + 10 push-ups + 15 Squats
We finished 10 sets and held a 25lb wt for squats.

AM - CrossFit

Str: ME Sumo Deadlifts (only did 70% str effort at #165)
WOD: 4x100 backwards, 100 forwards immediately into
300 single unders
50 GHD sit-ups
30 KB swings #45
20 box jump 20"

PM - CrossFit Endurance Bike Interval

At Sand Hollow Res... Very Hot and Very Windy!!! And plenty of hills too. I controlled the interval based on 90% of my HR max. I wanted to be above 160 but no higher than 175. The hills, wind and heat made my HR come up much easier!

Splits: 6x2M w/ 2 min spin rest

warm-up - HR 125 ave/1.38mi/6:36min (headwind & rollers)
interval 1 - HR 152 ave/2mi/4:31min (rollers & tail wind)
interval 2 - HR 167 ave/.8mi/4:31min (All uphill - very steep)
interval 3 - HR 163 ave/2mi/4:26min (roller and tailwind)
interval 4 - HR 165 ave/2mi/6:28min (uphill & headwind)
interval 5 - HR 171 ave/2mi/5:09min (uphill/down the steep hill & headwind)
interval 6 - HR 168 ave/2mi/5:41min (rollers & headwind)
Cool-down - HR 148 ave / 1.12mi/5:47min (jumped in lake)

Utah Summers Game Triathlon (1:13:14) Sprint

Swim: 11:57
T1: 1:33
Bike: 35:41 (26 mph ave)
T2: 1:13
Run: 22:47 (7:21)

I was 8th over-all and 1st in Division. We started out at Gunlock Res. I was the first one out of the water which is a hugh accomplishment for me. I have spent the last year doing many drills in the pool so my swim would be easier and more efficient. I held the lead on the bike for more than half the distance, but I knew Steve Olsen and Ryan Duckworth would eventually find me. They are very strong on the bike. Rich Bruin caught up to me just after T2. I knew the run would be my slowest sport today. I was surprised to see that the run out was mostly uphill... ugh!! On the turn-around Craig Coats caught me and with 1 mile left Heath Burchinal slipped past me. I still enjoyed the race and was very happy with my results. The guys loved catching me, and they knew I was an easy target on the run. My knee injury didn't seem to bother me, but the platar faciilis was a minor problem. It was fun to see the Tri-club dominate this race!

These distances were also the prescribed workout for crossfit this weekend. So I get to count this towards following the program this week

WEEK 3

AM - CrossFit:
Warm-up
Strength: DE; sumo Lifts #175
WOD: 5 rounds for time (17:35)
5 clean and jerk #95
15 KB swings #55
25 push-ups

The push-ups were so hard after the KB swings. I was finished after 3 rounds. I was happy to finish all 5!

PM - Swim Drills

Warm-up: 100 IM, 8X25 (0:30), 50 board kick, 50 back kick, 200 free, 100 IM
Core: 10x75 (1:30) times: 52, 53, 53, 54, 54, 55, 55, 55, 54, 53 sec
Cool down: 50 free easy, 100 IM

I swam the 25s med/hard (18s) during warm-up to bring my heart rate up so I would see if this gave me better performance on the 75s. It seemed to work. Knowing I had plenty of time to recover after each interval, I pushed the 75s a little harder. Fun workout!!

Went to yoga class after pool. Lower back, gluts, and hip flexors burned but I did all the holds and poises! Maybe xfit is paying off!

AM - Track - 12X200

Warm-up: 1mile, 4X100 sprint/glides
12X200 with 1:30 recovery: 35, 38, 37, 37, 37, 37, 36, 39, 39, 40, 40, 39.
Cool Down: 1 mile

Started out with the first 7 int really kicking my butt. The workout allows a 3-5 sec variation in intervals. So I backed off a little and that made all the difference to finish and still get a good quality workout. We did this same workout 2 weeks ago and I was hitting 35's consistently!! Next week is 4x1000!

PM - CrossFit:
As many rounds as possible in 8:00 of:
7 Back Squats
7 Chest-to-Bar Pull ups (C2B)

6 rounds with 175lbs the first 3 rounds and then down to 125lbs the last 3 rounds on the squats. I was falling forward from just pure exhaustion!

AM - CrossFit

Strength:
DE: Barbell Rows (7x65lbs, 7x95lbs, 7x95lbs)
5-10 minutes rest
________________________________________
CrossFit:
4 rounds for time of:
9 Lateral Burpees
15 Box Jumps 24″
Row 500m

Time: 15:05  I struggled with the box jumps. Almost tripped over the box a few times.

PM - Lake Workout

Swam 1 mile... felt easy this time. I wasn't as sore as I have been over the past few weeks

 Bike Intervals (6x1-mile with 2:00 recovery/spin)

Warm-up: 1.55 mi @ 6:47 (13.7) HR129
lap1: 1mi @ 2:14 (27.1) HR155 tailwind & rollers
lap2: 1mi @ 2:55 (20.5) HR168 headwind & rollers
lap3: 1 mi @2:05 (29) HR163 crosswind & downhill
lap4: 1mi @ 2:18 (26.1) HR164 crosswind & flat
lap5: 1mi @ 2:29 (24.1) HR164 crosswind & flat
lap6: 1m @2:47 (21.6) HR166 headwind & faults flat
Cool down: 1.8mi @ 13.3

AM - CrossFit:

Strength: ME front squats (wide Stance) #95, 115, 135

WOD: 10:00 AMRAP
10 GHD sit-ups
10 Goblet Squats #45
15 Toe to bar

Finished 5 rounds... the clock ran out during my goblet squats but I wanted to finish out the set. My abs are Sore!!

PM - Swim 800 Time Trial

300 warm-up (100IM, 4x25 on :30, 100 free), 800 timetrial in 12:07 (first half 5:59), 100 IM cool down. I wore my slow shorts and my arms are soooo tired from crossfit!!

5k tempo run... We ran a 3 mile warm-up and then did our tempo run... The course we choose I thought was easy but ended up being long rollers.

warm-up: 3 miles in 24:35 (8:12)
5k tempo: total time = 22:39 (7:19 ave) mile1=7:08, 7:37(uphill), 7:15 (half/half), 0:39(last tenth 6:36)
cool down: 1.9 miles

Bike ride after run... 32 miles at a 18.3 mph ave. We did a 12 mile tempo ride at 20.1 mph ave on big rollers. We were all too tired to try any harder!!! Tough workout week!!!

AM - CrossFit

Str: ME floor press #130
WOD: 9-6-3 for time: 3:22
Push Jerk #95
Dead hang pull-ups

PM - Swim Drills (4x400) with 3:00 recovery

Warm-up: 100IM, 100 free, 8x25 (0:30), 100IM
Core: 4x400 (5:51, 6:02, 6:04, 6:12)

I was just dying during these drills. I did wear my baggy shorts for resistence, and maybe it was the hot room that made it harder to swim. I could not maintain this time! I guess I get a bad swim day every once in awhile!

AM - Track (4x1000) drills

Warm-up: 1 mile, 4x100 sprint/glides, 2x200(35&34)
Drill: 4x1000 w/ 3:00 recovery (3:51, 3:53, XXX, 4:13)
cool down: 1 mile

I started out sluggish. I felt this way last night during our pool drills. I did run my 200's too fast... should have been around a 39 second int. My goal was to hold a 4:00 minute 1000 meter. I was good on the first 2, then I was half way through the third and on pace when my bowels went south!! I did manage to get the 4th int done but at a slower pace. Interval 1,2 & half of 3 was held at a 6:05 pace. 1000's are tough... this makes 800's look easy!!

PM - CrossFit:

4 rounds:
3 power cleans (#135, #145, 155, 155)
10 burpees
rest 4:30 between each set

I did 3 more power clean at 135 to work on technique. I am not popping my hip. And for fun we did a progression on the jump box. I got to 45"

Late AM - Bike Intervals

Spinerval DVD

warm-up, 3x5:00 with 2 min recovery, 3X2:00 w/ 2:00 recovery

The five min intervals were right at anearobic threshold(80rpm cadence/bg wheel). The two min intervals were an extra 5%-10% above anaerobic threshold(90 rpm cadance/bg wheel). I skipped the 3x1:00 all-out... I ran out of lunch time! Lucky me!!!

PM - Crossfit

AM - Crossfit:

For 15 min AMRAP we did 3x15' rope climb, 10 KB swings 45lbs, and 20 push ups. I only got in 4 rounds. The first round was a breeze and then I went downhill from there! That was a hard workout!!!

We then spent the rest of the day at the lake with my family. We rented wave runners and brought all our water toys... We had a Great Day!!! I wish I knew how to post the group picture of our day on the lake. I have never seen my entire family this happy all at the same time!

Our 10K tempo/time trial run... I just ran the best I could. I wanted to quit after mile 2 but kept the pace. I warm up the first half mile of my first mile split and cooled down the last half of my last mile split. I was absolutely dying the last 1.5 miles of that TT. I know I can get comfortable running that pace. If I can just dump some weight that would help. I'm over 190 lbs... I need to be down between 175 to 180!!!

Splits: 8:05, 6:56, 6:54, 6:55, 6:50, 7:04, 8:03

Happy Independence Day!!!

Started the day with the 5k Freedom Run in Bloomington.... My body is very sore from saturdays run and last weeks crossfit. I started out slow the first mile and then picked it up into a 7:00 pace. Total time was approximately 25 min. I didnt run with my garmin, but the had a finish clock. I didnt pay very close attention to it since I started about 30 seconds after the gun went off. My 13 yr old was having wardrobe malfuctions!! We hurried to crossfit after the race!!

CrossFit:

"Annie"
50-40-30-20-10
sit-ups
double unders

Since I can't do double unders yet, I had to do 3x the reps with the jump rope... 150-120-90-60-30. We skipped the strength part of "good mornings" because my back and gluts are very sore!

AM - Track @ Snow Cyn HS (8x400)

WU: 1.5 miles
4x100 sprint/glides
2x200 (36&35sec)
Core: 8x400 with 2min recovery (200m)
Splits: 1:23, 1:25, 1:29, 1:25, 1:30, 1:27, 1:28, 1:29
2x100 barefoot increasing speed every 20yds on the football field
CD: 1 mile

I was still a little sore from last week, and tired from staying up so late. I also ate really crappy last night too!! I was surprised by my times today. The 200's and 400's were faster than normal. I tried to keep the 400's closer to a 1:30 and I bounced around a little on my times. The protocal allows for a 3-5 sec deviation on the intervals... so I did okay!

PM - CrossFit

12-15-21-15-12 for time of:

Box Jumps 24″/20″

Handstand Push Ups

Deadlifts 185/12

Yoga Class... thats what we did today for our 21 yr anniversary. And El Pollo Loco for dinner. :D

AM - CrossFit:

3 Rounds for time: 14:30

10 toes to bar
12 turkist get ups (25lbs)
400 m run

Crossfit intervals during the WOD... Had to run 400 m 4x included during the strength training. The first 400m was during the warm-up.

Evening Swim... wanted to see what my shoulder would feel like. Wasn't too painful, only the backstroke bothered it!

WU: 100 IM, 100 Free, 6x25yds on 1:00 (19sec ave)
Core: 6x50 on 1:00 (38sec ave), 6x100 on 2:00 (1:23 ave)
CD: 200 yds free easy

Biked with Cathy and Tige from sand hollow res. to virgin and back (35 miles). This was more of a leisure ride. No run...

AM - Crossfit: "Cindy"

AMRAP in 20:00
5 pull-ups
10 push-ups
15 air squats

I completed 14 sets. I had 8 sets done in the first 10 minutes... the last 10 minutes was a beast!!!! I found the push-ups to be my weak point! Sore arms and shoulders from last weekend at the lake. I should have stayed off the inner-tube!!! :S

PM - Swim (3 x (50yd, 100yd, 200 yd)) Recover time is same as interval swim time.

WU: 300 yds
Core: 50yd in 36s, 100yd in 1:51, 200yd in 2:52
50yd in 36s, 100yd in 1:53, 200yd in 2:51
50yd in 36s, 100yd in 1:50, 200yd in 2:50
CD: 50yds

Then went to yoga class

AM - Track Drills - 3x(200yds, 400yds, 600yds) Recover time same as run time, for example 200yds run time 40 sec, recover 40 sec.

WU: 1 mile and 4x100 sprint/glides
Set 1: 200 in 37sec, 400 in 1:24, 600 in 2:18
Set 2: 200 in 42sec, 400 in 1:30, 600 in 2:21
Set 3: 200 in 41sec, 400 in 1:31, 600 in 2:22

The first set I ran at what I normally run these distances, but with shorter recoveries I couldn't maintain the other two sets. The 600's were the killers... I was ready to die at the end of each one. Everyone doing this drill today had the same effect!! Tough Drill!!!! We did an active recovery between intervals of walking in circles and bounding.

PM - CrossFit

5 rounds
3 front squats 70% of max - 95lbs
6 box jumps 30"
9 cal row
rest 3:00 between each round

round 1: 1:30, round 2: 1:10, round 3: 1:05, round 4: 1:05, round 5: 1:03

For practice: 10 GHD sit-ups

AM - CrossFit:

Strength: Sumo Deadlifts ME 225lbs

WOD: 5-4-3-2-1 for time: 3:20
Deadlifts 165lbs
lateral burpees

I had to switch to deadlift because my shoulder didnt allow me to release pain free on the squat cleans

PM - Lake Workout

Swam half mile at as hard as possible. The wind was a big factor so my time was a little slow of 13:30. We then had a timetrial bike but the wind and the fact that my body was sore and tired, my time wasnt that great. We held a 20 mph average for the first 18 miles, but I was just wiped out on the climb back and in a head wind. We rode 22 miles of hills, wind, and crapy roads and drivers in 1:10 (18.9 mph ave).

CrossFit

Str: ME pull-ups (35lbs)

WOD: AMRAP in 10:00 (5x)
5 hang power cleans 85lbs
10 pull-ups
60 single jump rope

Bryce Cyn Half Marathon

Splits: 7:59, 7:46, 7:05, 7:14, 7:15, 9:00, 7:31, 7:29, 8:11, 8:02, 10:03, 8:37, 7:46

I only had 3 port-a-pottie stops during this race... Can you guess which mile splits they were? My total time was 1:44:41... not my best, but not bad for my first race with GI issues!!

AM - CrossFit:
Str: DE Sumo Deadlifts (185bls) 3reps/2sets
WOD for time: (18:48 total)
row1000
50 thrusters @45lbs
40 hand-release push-ups
30 KB swings 45lbs
20 Burpees
10 pull-ups
row1000

PM - Swim Drills 25x50 (1:00) Averaged 39 sec with a few 38's. 400 warm-up of 100IM, 100 free, 4x25, 100 free; Core: 25x50, 150 cool down

Yoga Class... I actually was sweating this time. My legs may be sore now! But my core is definitely stronger

Crossfit:

3 rounds for time of: (10:18)
150 single unders
21 KB swings (45lbs)
15 OHS (65lbs)

Worked on double unders and did 10 GHD's

No track today... feel tired!

Crossfit:

Strength: DE Barbell rows (45, 55, 65, 85lbs)
                Practiced double unders
WOD: AMRAP in 12:00 of:
15 push-ups
15 Box jumps 24"
15 Toes to Bar

Finished 5 sets.... That was a very hard workout. The box jumps took the wind out of me so when I moved on to T2B I had nothing left!!!

No lake today... No swim.... No bike... I went to yoga after crossfit... I was exhausted during yoga. I just wanted to lay down on the ground!!!

We decided to run our 6x1000 intervals on the St George Marathon route. Warmed up for 1.3 miles and then we hit the intervals. I was still feeling a little tired and sore from crossfit this week, but I am still happy with my performance. I did 2 minute recoveries between each 1000. My recoveries were mixed walks to drink and runs of 7:30-8:00 paces. Cool down at 7:45 pace for 1.3 miles. I'm going to feel this one!!!!!

1 int - 4:15min (6:35)
2 int - 4:15min (6:34)
3 int - 4:08min (6:24)
4 int - 4:11min (6:29)
5 int - 4:20min (6:44)
6 int - 4:25min (6:48)

 PM - CrossFit: WOD

A. 3 rounds for time: (9:31)
Run 400 m
10 Power Snatch – 95lbs

B1. GHD Sit-up – 15 reps x 3 sets, rest 60 seconds
B2. GHD Raise – 15 reps x 3 sets, (adv. use weight) rest 60 seconds
B3. Pushups – 15 reps x 3 sets(adv. do weighted pushups) rest 60 seconds.

AM - CrossFit: "Fran"

21-15-9 for time of: 7:45
Thrusters (65lbs)
Pull-ups

I started out my first 10 of 21 thrusters with 95lbs... too much weight so I switched to 65lbs.

AM - Crossfit

AMRAP for 10:00

20 push-ups, 10 hand-stand push-ups, and 5 push jerks 65lbs

I finished 4 sets... so much upper body that I was done after the first set. I think my arms are still sore from saturdays crossfit.

PM - Swimming Drills:

WU: 100 IM, 2x100 free easy, 4x25 on 0:30 (ave19sec)
Core: 4x75 on 1:30, 100IM,  400 free on 7:10

I was so exhausted and my arms were worn-out from morning crossfit. We just did too much upper body today. Cathy and I went for chicken salads instead of yoga class... we felt much better after our meal!?

AM - Track

BLURG!!!! We argued whether to do 6X200 & 6x400 or 6X1000.... we compromised on 2X200 and 4x1000. I'm not sure if that was any better! I wanted the shorter distances! :) I was dizzy after that last 1000, but I ran a strong cool down mile at 7:19 pace.

1-mile warm-up, 2x100 sprint/glides, 2x200 (41 & 39sec) w/ 1:00 recovery, 4x1000 (3:52, 3:53, 3:59, 4:06) with 3:00 recovery, 1 mile cool down

PM - Crossfit

4x15' rope climbs
300 jump rope
4x15' rope climb
300 jump rope

AM - Crossfit:

Strength - DE box squats 5 reps each at 95lbs, 115lbs, & 135lbs

WOD - 5 rounds of 3:00 AMRAP
5 burpees
7 box jumps 24"
9 power cleans 95lbs
Rest one minute between each set
Complete 10 sets and almost an eleveth. Stopped on the 5th box jump. My legs were so tired I missed the box a few times. I was getting jump-shy everytime I started box jumps after the burpee.

PM -

Tempo Run - Last 14.5 miles of the St George Marathon route. The last mile was tough. I think mentally I see this last section of the course and I want to quit. We will run this last section more often. 

Splits: 8:16, 7:45, 7:34, 7:27, 7:23, 7:31, 8:01, 7:38, 7:47, 7:43, 7:38, 7:32, 7:52, 8:09

CrossFit:

Strength - Ring Dips

WOD - AMRAP for 15:00 (5x and 10 more squats)

10 Back Squats (125lbs)

15 KB Swings (45lbs)

20 GHD Sit-ups

AM -  5k time trial run.

I didn't really run a time trial, but I pushed my body as hard as possible. Last nights squats and GHD's impacted my run. I pushed hard so I still got the benefit of the TT. Started my warm-up for 0.65 miles at 7:37 pace, ran 3 miles at a 6:48 pace, and finished to worthen park with an 8:37 pace.

Crossfit: we did 7 broad jumps (quality jumps for distance) and 12 Burpees (AFAP) 3 times. That was a tough workout!!!

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

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!!