Why I Oughta!!!

Ran 4 miles to my office, did some work, and then ran 7.2 miles up town to meet Cathy for lunch. I tried to hold my pace around a 8:00. My first 2 miles were slow and then the rest of my mile splits were hitting 7:45's.

This evening we did some strength training of:

A1. Bench press 6,4,2,6,4,2
A2. T2B 7 x 6 set unbroken
rest 2 min
B. Push-ups ladder (1-15 reps)
C. 1 mile run @ 90%

Bench press wt (6-115, 4-135, 2-165, 6-125, 4-145, 2-175), T2B were unbroken, Push-ups were a beast especially on the last few sets (total #120), and I did an easy 1 mile run on the TM since I already ran more than 11 today.

Combined crossfit and a small interval run on the TM. Started with a 1 mile warm-up run (8:35 pace); xfit workout with a good warm-up/stretch and then 3 rounds of 20 pull-ups, 30 KB swing 53lbs, and 120 jump rope (with DU added in from time to time); 1 mile run (8:15 pace) followed by 4x400 at 6:00 pace with 2:30 recovery; and 1 mile cool down run (8:00 pace). The TM was tricky to keep track of times and speed so I did the intervals based on time, for example 400 on 1:30 and recovery 2:30. Recovery pace was slow running.

Early Spin Class - Mostly focused on free spinning. I did a few 2 & 3 minute intervals in aero-position. I was sweating so much that I made all the windows and walls next to me moist and drippy! Bike computer showed 24 miles in 1:08.

Ran 8.1 miles with craig on the IM route. Ave pace = 8:13. The mile splits were just a see-saw with the rollers. We held HR in the 140's

Crossfit - 10 min amrap (completed 5 sets)

10 dips
10 deadlifts (155lbs)
+
3x5reps Push Press (95lbs)

Strength Training of muscle ups and over-head squats. Mostly worked on strengthing skills for the muscle-up. OHS was 5 reps build up... started at 65lbs and added 10 lbs after each set and stopped at 115 lbs.

TM drill work - 3 mile warm-up at 8:25 pace, 4x3:00 inclines at 4% and 8:00 pace with 1:00 recovery, ran 1 recovery mile, 6x20sec inclines at 3% and 6:30 pace with 2:00 recovery, 2 mile warm down.

Biked 46 and ran a tempo 7:20's

Morning sin class for 1 hour. Crossfit for lunch with 4 miles of TM running at an easy pace, and then a progressive tempo run (1WU, 4x7:45, 2x7:30, 1x7:00, 1WD) this evening with craig. Our mile splits were 8:10, 7:43, 7:41, 7:43, 7:43, 7:19, 7:20, 6:54, & 7:48.

Track with Dennis... 6x800. WU was a 2.4 miles, 2x200 with 200 recovery, 800's (3:22/3:14/3:13/3:16/3:13/3:14) with 400 recovery, and 1.1 mile WD. Run felt good... Glad to hold it steady and slower than what I am use to.

2 mile TM run at 8:30's, Crossfit workout with 2x400 at 7:00 pace, and 2 mile TM cool down. Crossfit was a big one... too much to list, but a good one!

Crossfit "cindy" 10 min amrap of 5 pull-ups, 10 push-ups, and 15 squats. I completed 8 rounds and an additional set of pull-ups.

Ran 15.5 miles with Craig and Heath tonight on the new St George half marathon course. We pushed a 8:00 average and then at mile 8 they pushed a 7:00 for 3 miles.

A fun run with my 12 year old daughter. She followed on her bike and carried my fluids and extra gear. I decided to run cold (only shorts and long sleeve) so I could reduce the amount of sweat which inflames my chafing (I put desiten and baby powder on today). The wind was so strong that I stayed relatively dry, but cold!! My fastest splits were against the wind. St George has been very nice this winter! Loving the 55 degree weather. The St George Half marathon this weekend is going to be good, warm weather!!

Splits: 7:54, 7:57, 7:46, 7:37, 7:40, 7:43, 7:34, 7:30, 7:33, 7:38, 7:21, 7:45 (ave 7:40)

Ran 5 miles on the TM during lunch. Played with the speed to keep it interesting and ran a a 2% incline. The coach is saying all TM running should be at a 2% minimum. Feeling a little tight from yesterdays run. Started out easy, then jumped into 400 fartleks after 2 mile warm-up. Ramped up to 8.5 mph(7:00) and then recover back at 7.0 mph. Worked down (8.5, 8.3. 8.1...) each 400 and worked up on every recovery (7, 7.2, 7.4...).

Evening Crossfit - 15 minute amrap:
1 rope climb
15 double unders
8 burpees
15 kb swings, 55lbs

Completed 5.5 rounds

AM -Crossfit - Warm-up with ladders (4x) for 2.5 miles. Ladder drills on the TM @ 1% incline... 2 min easy at 6.1 mph, Start 1 min step-ups at 6.5 mph, increasing 0.5 mph, and ending at 8.0 mph. 4th set added 1 more step-up to 8.5 mph, and recovered 1 min at 6.7 mph. Would have ran this drill faster but this is a warm-up/recovery.

Push Press, 10 TnG tough reps (100lbs)
30 sec. jump rope
rest 2 minutes x 4 sets
+
5 Power Clean tough reps (135lbs)
60 sec Pullups
rest 2 minutes x 4 sets
+
For Time:
20 TGUs (35lbs)

PM - Track (5x800) 7.8 total miles
WU: 1.3mi, 5x100 w/ 100r, 2x200 w/ 200r
Core: 5x800 w/ 400r (3:17, 3:18, 3:19, 3:19, 3:22),1x400 (1:25) w/ 400r, 2x200 w/ 200r (41, 41s), WD: 1 mi run

Dennis wanted me to run with him today. It was nice to slow it down a bit. I ran lane 2 so I could run a little faster. My 800 pace was in the 6:35 range, the last 400 was a 5:45 pace, and the last 200's were 5:30 pace. I did my warm-up and cool down miles in the 7:20 pace range. My recovery paces were very slow. I could walk Dennis recovery pace. :) I'm glad he is easing me into track again!!

Crossfit

30 ring dips
30 T2B
30 ground to OH, 95lbs
30 double unders
30 SDHP, 95lbs
800 meter run

Crossfit "Nate" 20 min amrap
4 CTB
4 Headstand push-ups
8 KB swings 53lbs

1 mile warm-up at 9:00, crossfit workout, and 2 mile run at 8:15 ave. Very tight from yesterdays xfit workout. Must keep today on the easy side so I am loose for tomorrows race. Completed 12 rounds of Nate

St George Half Marathon
I was only running for fun today due to a lot of soreness from too much lifting this week in crossfit. I started out easy, the rain was light, and I was sweating heavy as usual! When I hit the hills after mile 2/3 my running was still easy, I found another gear, and started to run more effecient. I practiced hyperventilating on the uphills and the coach was right! I was bearly laboring up the hills. The last 4 miles was flat and that was when I had to dig a little deeper to keep the momentum going. Felt good at the finish and was surprised by my time. I was initially shooting for a 1:45. I crushed it at the end.
I had to stop to help a friend on mile 11 after she slipped and rolled. She was pretty trashed and cried for the next quarter mile. I made sure she was okay. She must have got mad because she stayed on my heels for the next 2 miles. :)

Splits: 7:38, 7:30, 7:27, 7:09, 7:20, 7:27, 7:26, 6:40, 7:21, 7:20, 7:38, 7:10, 6:53

3 hours later we hit the crossfit gym... :D  I did some muscle up drills, GHD's, and 16 reps of the Bear Complex... It's a series of lifts with 115 lbs... Clean, front squat, push press, back squat, jerk press. Good Stuff!!!

Nice-N-Easy run during lunch on the TM. After work I made it finally to a spin and yoga class.

Treadmill run - First mile was very easy, then every half mile I increase 0.1 mph. By mile 7 I was running 8.2 mph @ 1% incline. The last mile was 8:15 pace. I don't know why the TM feels so much harder to run at higher paces than running self propelled on regular surfaces.

AM - Crossfit
2 mile TM run warm-up
A. Pull up ladder 1-5 x 5 sets. Not for time
+
B. 15 minute AMRAP:
12 push ups
7 T2B
24 double unders

I completed 7 rounds. I did really good on the DU... I even did a complete set of 24 reps unbroken... that was exciting!!

PM - Track

1 mile warm-up, 4x100 with 400 recovry, 3x200 (38,38,39s) with 200 recovery, 4x800 (3:07,3:09, 3:06, 3:07) with 400 recovery, 1 mile at 6:37. The recoveries were very slow jogging.

Had a costco hotdog right after track, and then made it to yoga for some much needed stretching (very painful stretching and holds).

crossfit

3 miles in 25:30 (8:30) on TM

3 rounds of:
30 sec KB swing 63lbs, rest 30sec
30 sec box jump 26", rest 30sec
1 min ring FLR, rest 2 min

2 miles run in 15:40 (7:50) on TM

Today is a recovery day!!! Legs are tired from yesterdays track workout!! I modified this crossfit workout too. I skipped the tricep section.

Crossfit (1 mile WU om TM)

A.  Back squats 2 reps X 5 sets (increase weight, no max) 65,95, 115, 135, 155lbs

B.  2 rounds of:

800 m run
50 push press 75lbs
20 burpees

AM - Crossfit

Deadlifts - build up to max 1 rep (135, 155, 185, 205, 225, 245)
Bench Press - Build to max 1 rep (135, 145, 165, 175, 185, 195, 205)
1-12-1 KB swings (53 & 62 lbs) 144 total reps

PM - Biked 48 miles veyo loop and transition run.

AM - Crossfit

45 sec. amrap pull ups
45 sec. amrap hang squat clean, 95lbs
45 sec. amrap double unders
45 sec. amrap air squats
*rest 3 minutes x 5
+
4 min FLRs

Had to replace wall balls with air squats since I don't have my medicine balls yet. FLR's were 3 min and 1 min. My arms were so tired after the WOD that the 3 min hold was pure torture!! Ran 4 miles (8:15 pace) on the treadmill for part of my warm-up.

PM - 5.5 mile run on the IM course with Craig and John. They were still recoverying from last saturday so I got an easy run tonight. :) Went to yoga class right after run.

AM - 3 mile warm-up

Crossfit

A1. 1-4 HSPU Ladder x 4 sets; rest 60 sec
A2. Weighted Dip, 5reps x 4 sets; rest 60 sec
+
For time:
800 meter run
75 burpees
800 meter run

I did all the head stand push ups and I wore a 30 lb vest for the dips. I did 2 sets of ring dips and 2 sets of bar dips. The burpees I did in sets of 15 reps. My running pace averaged around a 8:15.

PM - TM intervals (6x400) w/ 0.5 incline
2 mile warm-up at 8:10 pace
2x200 at 5:48 pace with 200 recovery
6x400 at 6:00 pace with 400 recovery
1.8 cool down at 8:10

I was so hungry after this workout so I pigged-out at the jack in the box... yummy tacos, burger, fries and 4 refills!  And hit the hot tub before bed! :D

AM - Crossfit

5 minute amrap – completed 3 rounds
5 Power Snatch, 75lbs
30 double unders

3 minute rest

5 minute amrap – Completed 6 rounds
7 KB Swings 53 lbs
10 box jumps, 24″

3 minute rest

5 minute amrap – completed 5 rounds
5 clean and jerks, 95lbs
5 T2B

PM - Running 11

Tempo run with Craig and Heath... WOOF!!! I wasn't ready for this one. First, Craig said we were running a flat course and then he said he had to run in his zone 1 HR. Perfect!!! I was in!! Well, that was zone 1 for the first 3 miles and then he pushed into his zone 2 for the next 7 miles. And, the course was hills... AHHH!!! My legs muscles are still twitting. But, I stopped at the Costco for a comfort polish dog and coke. I'm good now!! :)

Splits: 8:47, 8:24, 7:48, 7:04, 7:56, 7:29, 6:48, 7:10, 7:19, 6:50, 8:06

The pace was all over the place due to the hills, but intensity was consistent. This old dogs HR zones are not the same as the young pups. I think I was closer to my zone 3.

AM - Crossfit

A. Back Squat Cluster 2.2.2 x 3 sets; rest 10 seconds, rest 3 minutes (135, 155, 155lbs)
+
For Time:
40 Front Squats @ (135lbs). Bar must be taken from the ground.
*every time you drop the bar do 20 Sit ups
(completed 60 sit-ups)
+
Max Handstand Holds x 3 sets

Ran a zone 1 HR with Craig, Heath, John, and Colleen. We did 2 loops of the IM course. I never thought about it before until one of my friends from up north stated the comment that St George is not flat. Unless someone drives you to the top of a hill, we run hills and rollers all over this place!!! This explains why I dont have a consistent pace since this run was about HR zones. The two slow paces in the middle was our run from 700 So. to the top of Bluff.

Splits: 8:48, 8:43, 8:16, 8:11, 8:06, 8:46, 8:31, 8:03, 8:10, 7:45, 8:00, 7:54, 7:51, 7:52

Biked Utah hill and the Veyo loop with Craig, Heath, and Colleen. I was not into this ride today. Feeling a little tired and sore from this last week. But WOW!! We climbed a lot today!!!! Transition run for 4 miles (8:00) after our 62 mile hilly, windy bike ride. Had to indulge in a burger and tacos at the Crack in the Box!

AM - 2 mile TM run at a very easy pace. Oh... I ate too much yesterday!!!

Crossfit

Strength work: Clean & Jerks & deadlifts

WOD: 5 rounds of:

5 deadlifts 185lbs
7 T2B
9 Weighted squat (thruster style) 45lb KB

PM - Ran from work up to the Mall area for my daughter's piano recital. It was ALL uphill and I felt it too. I forgot my garmin but I used the mapmyrun app on my phone to track my run. That's a handy device. The map and profile information is impressive!! Ran 9.2 miles at a 7:37 ave pace.

I need my yoga class tonight!!!

AM - Crossfit

20 TGU (44lbs)
150 DU
50 push ups
1 k run
+
3 min FLR

1 mile warm-up (8:50), crossfit w/ 0.6 mile run(8:00), 2.4 mile run (8:40)

PM - Swim drills (1900)

Lots of kicking drills... Man, my abs hurt!!!!

AM - Crossfit

60 sec. amrap squat cleans, 95#
60 sec. amrap burpee box jump, 20″
*rest 2 minutes x 4 sets
+
30 Jump Squats
20 unbroken kb swings, 55#
10 unbroken thrusters, 65#
*rest 3 minutes x 2 sets

PM - Interval run on the Virgin River trails... Very warm evening and tough intervals with Craig! The goal was to hold the fast intervals at a 6:00 pace. 2 mile (7:45) warm-up, 3x800 @ 3:03, 3:00, 3:02 with 800 recovery at 8:00 pace, 4x400 @ 1:31, 1:32, 1:26, 1:30, and 4 mile (7:45 pace) cool down. My cool down was longer than I had anticipated, but that's how far I was away from my car!

AM - Crossfit

A1- Front Squat 4 x 4 sets; rest 30 seconds (65, 95, 115, 135)
A2- SA DB row, 8/side x 4 sets @ 40X0, rest 2 minutes (35)
+
25 K2E
10 Front Squats @ 135
25 T2B
10 Front Squats @ 135
25 K2E
10 Front Squats @ 135

PM - Easy run with Cathy and Tige. Needed this run to work out the tightness and fatigue from all the leg work I've been doing with xfit.

We met up at 4:30am and I ran with Craig, John, Heath T., Heath B., and Colleen. We pushed a good pace and of-course we had to run a hilly route!! The slower splits were our climbs. The first climb was main st and diagonal st, second was tonaquint rd, and then from the dixie ctr back up main st.

Splits: 8:50, 7:50, 7:32, 7:34, 7:29, 7:26, 7:47, 7:48, 7:38, 7:35, 7:41, 7:48, 8:00

Ran easy with Cathy's running group. John joined me since I was coming and his wife was running too. Very nice run and recovery!! We ran the same route from yesterday, but cut out bloomington.

splits: 9:49, 8:31, 8:31, 8:44, 8:36, 8:23, 8:35, 8:51, 9:06, 9:02, 9:10, 7:52(0.2)

They complained that I was speeding up the pace... Heehee!! This group is a 10:00 pace group.

AM - Crossfit

A1. Bench Press 4.3.2.3.4, rest 30 sec (165lbs)
A2. AMrepAP unbroken Strict Pull-ups X 5, rest 2 min
+
12 min EMOM:
3 push Press (115lbs)
6 KB swings (63lbs)
9 games push-ups

My warm-up had a 1.5 mile very easy run. I made it through 8 rounds and then the last 4 rounds was just finish and not worry about starting each round on the minute. Very tough workout... I was laying on the ground after this one!!

PM - Intervals (7x800)

Speed work with Craig on the Virgin River Trail. We did 7x800 at 5k pace with 800 recovery. 2 mile warm-up (8:19) and 1.5 mile (7:56) cool down. It started to rain after our 3rd interval so we were committed to finishing this thing!! We found headwinds and rain in our face until our turn around in bloomington. The last 3 intervals were nice with the wind and rain at our backs. The last interval was a mess since I had to jump 2 construction fences blocking the trail. I missed the first fences and fell to the ground. I jumped back up since I was in the middle of an interval. I blame the rain for that little mishap. And that slowed my time by 5 seconds. I guess I'm not as graceful and youthful as I use to be?!?!

Splits: 3:15, 3:13, 3:11, 3:10, 3:11, 3:11, 3:17 (recoveries were 8:30's)

AM - Crossfit

Power cleans (135, 145, 165)
+
"Cindy"
20 min amrap
5 pull-ups
10 push-ups
15 squats

I completed 16 rounds and 5 additional pull-ups. My best is 18.

PM - Recovery run on the TM. Every quarter mile I upped the speed 0.1. Started at 6.5 mph and turned back down after 8.0 mph(mile 4). When I got down to 7.0 mph I held the speed. Just another game I play to stay sane. 8:00 ave pace

AM - Crossfit "anne" for time: 50-40-30-20-10 reps of DU & sit-ups. Totals ended up being 150 sit-ups and 150 double-unders in 11:30 time. I would have been faster but I had to share a jump rope. But my DU's are becoming more consistent. My longest run of DU's was 36.

PM - TM tempo run... Rainning outside again, and this time it's a freezing rain. Ran 2 mile warm-up, 7 mile tempo, and 1 mile warm down. (mile splits: 8:30, 8:00, 7x7:20, & 8:25) The only thing I ready dread about the treadmill is that my sweat doesn't dry off. My shoes fill up with water and I chafe really bad. This time I had blood running down my leg from the chafing! Errrrr!!!!

Crossfit

A. Hang Power Clean (135lbs) Cluster, 2.2.2 × 4 sets, rest 15 sec., rest 2 minutes.
+
5 rounds for time:

15 Box jumps 24"
15 KB Swings 53lbs
+
3:00 DU (94x)

Run-swim-run

Not sure it was that great of an idea when I started my second run. My calves locked up that first mile, but then everything started to move smooth again. The first run was 4.8 mile loop(7:55). Swam 2300 yds of drills: 20x25, 3x250, 10x50 with 10 & 15 second recoveries between reps. The second run was 10.5 miles (7:40) up to snow cyn and back. Lots of rollers and climbing up to snow cyn. But a nice glide back to the pool. I had 1 mile that was too fast by mistake. My mind was wondering. I was trying to hold the pace just under 8:00 going up and no faster than a 7:30 coming back.

Mile Splits: 8:41, 7:48, 7:42, 7:41, 7:40, swim, 8:12, 7:44, 7:47, 7:54, 7:44, 7:42, 7:22, 7:35, 7:32, 7:36

Transition run after our 50 mile bike on the Veyo loop. John pushed a tough pace with very tired legs. That last 0.4 miles was brutal... All uphill!!!

Mile Splits: 8:04, 7:47, 7:52, 7:46, 7:37, 7:34(0.4)

Ran 5 miles (8:00) from home to the Rec Ctr with a nice gradual uphill. Did a little strength routine of strict pull-ups and bar dips. Then I ran another 5.5 miles on the TM at an 8:00 pace(7.5mph). Cathy and the kids joined up with me at the rec ctr. We did a hamburger binge at the Carls Jr after my TM run.

I did an experiment on the TM. I heel striked one mile and I was almost dead on with 8 minutes on an 8 pace. But when I switched to toes strike on the next mile, I knocked off 10 seconds per mile at the same pace. I did this twice each time to make sure. The things we do to keep ourselves entertained on the TM.

This afternoon I ran 3 miles easy (8:35) with Cathy and Kristal... Mostly downhill..

AM - Crossfit

A1. DL, 15 x 4 sets TnG reps, rest 30 seconds
A2. Push ups AMRepsAP x 4 sets, rest 30 seconds
A3. KB swing, 25 UB 70/45# x 4 sets, rest 30 seconds
A4. Pullups AMRepsAP x 4 sets; rest 3 minutes
+
B. Sit ups, 100 for time

DL @ 155lbs, Pushups (36, 28, 25, 23reps), KB @ 62lbs, and Pull-ups (12, 10, 10, 9). The KB swings and the pull-ups were the hardest today. I did all 100 sit-ups straight through (2:40)

PM -

Crossfit (half mile warm-up run)

Build up to a set of 7 TnG hang power cleans in 8 minutes (95, 105, 115, 125, 135, 145, 155)
+
7 hang power cleans – tough reps but fast (135lbs)
400 m run (time: 1:35ish)
*rest 90 sec. x 6
+
1 min DU
1 min rest x 3

Ran from home to Dixie College and caught a ride back home with Cathy. I feel like I haven't done anything for days. It was nice to get out for a run. Mostly uphill. Mile splits: 8:00, 7:42, 7:41, 7:42, 7:36, 7:28, 7:48

Fun and easy 26 mile ride with cathy and kristal

Warm-up 2.1 run (8:11) before the half marathon.

Dog town half marathon.... Ran the first 5 miles at a 6:45. Mile 6 and 7 had some climbing, and then mile 8 was another burst down the hill around a 6:30. The rest of the race was false flats, one long beastly climb, and flat terrain. This was a PR by almost a minute. My garmin showed a shorter distance but we ran through a narrow cyn and my watch chimed that I had a weak signal. This was more difficult than I had anticipated so I will take the PR. (6:52 ave pace)

Ate at Carl's Jr and then dropped Cathy off at her rehearsal. She needed the car to get home, so I ran another 4.2 miles home. The first mile was the killer trying to rearrange the burger, fries and 6 cokes in my stomach. I just ran by how I felt, didn't watch the garmin, and it felt great!!! I guess I didn't run hard enough during the race! (7:30 ave pace)

AM - Crossfit with 1 mile run WU

5 rounds for time:
15 hang power snatch, 75lbs
50 double unders
400 meter run
+
Hollow rocks – 3 min (accumulated) and 1 min FLR

PM - Run/yoga

Ran 5 miles to rec ctr, 1-hour of yoga class, and ran 5.2 miles home

Mile Splits: 7:58, 7:43, 7:48, 7:38, 7:36, yoga, 7:50, 7:55, 7:44, 7:32, 7:29, 7:36

Crossfit

Back Squats (135lbs) 5-4-3-4-5 reps, rest 10sec
HSPU 6 reps X 5 sets, rest 2 min
+
4 rounds of:
40 DU
12 thrusters (75lbs)
12 C2B
rest 3 min between rounds

This was suppose to be a 14 mile interval run of 2 mile warm-up, 10x1200 on 6:15 pace with 400 recovery, and a 2 mile cool down. Well... lucky for me craig was still sore from the dog town half last saturday and after our second interval he had to shut it down due to a very tight hamstring. I wanted to quit after the first 2 intervals because the intervals fell on hills. Every recovery hit the flat or down hill. I was surprised I could hold the pace on those uphills. We ran easy back to the cars.

Marc and I ran the 2-Man relay. The course is 2 miles longer. We each split the miles evenly. We ran 2 legs at a time and then Marc ran leg 9 and I ran 6 miles of leg 10 and Marc took 2 of my miles in the middle due to my excesive cramping. We ran really well at the beginning which gave us a good cushion to blow-up on the last 2 legs. This was not an easy course after the 6th leg. Our total time was approximately 6:36. My total time was 3:18:33 which would have been a PR if this was a marathon. :)

Leg 3&4 = 10.9 miles/1:16:24/7:05 pace

Leg 7&8 = 9.1 miles/1:09:45/7:42 pace

Leg 10 = 6.0 miles/52:24/8:47 pace

AM - Crossfit

A1. Hang Squat Cleans @115lbs X 4 sets amrap, rest 30 sec
A2. Push-ups 20 X 4 sets, rest 1 min

B1. Push Press @ 95 lbs X 3 sets amrap, rest 1 min
B2. T2B or KTE amrap 40 sec, rest 1 min

PM - Ran easy and went to yoga class

AM - Crossfit

60 sec Wall Balls 15lbs
*rest 60 sec
5 minute AMRAP:
8 pull ups
20 double unders
rest 2 minutes, repeat all 3x

PM - Trail run with Cathy and Tige... Super windy, but warm.

Ran with Craig, Heath, and John from Town Square up to the front gate of Snow Cyn and back. We fought VERY strong head winds all the way up to Snow Cyn. At times it felt like we were barely moving against the wind. Coming back was nice with the down hill and the tail wind. About half way back the winds died down... Of-Course!!!. It took us an hour to go up 7 miles and we held back on the return for a 54 min time. We felt well abused after all that wind and up-hill. This was not an easy run! ;)

Crossfit

‘Nancy’

5 rounds:
15 Overhead Squats 95#
800m Run

"Nancy is normally a 400 run but I like to run so I added more to it. The 5th round I ran 1 mile.

Trail run "Dirty Hurty". Ran with Cathy, John, and Tige. Fun trail called the barrel roll west of Santa Clara. 7 miles last night and 12 miles this morning to make up my long weekend run.

AM - Crossfit (2-mile warm-up run)

A.1 build to a tough 3 rep DL (7x135, 6x185, 4x205, 2x235)
A.2 build to a tough 5 rep shoulder press (10x65, 8x85, 8x95, 5x115)
+
10 minute AMRAP: (3 rounds)
15 SDHP 95lbs
25 push ups

PM - This turned into an unintended tempo run with john. We had enough hills in this too to call it a hill workout. By the end I was exhausted and famished!!! We ran parts of the st george half course in the opposite direction. That didn't make it any easier!! Our slower times were hills that got in the way. The 8:05 split was the climb up from the dixie ctr to the top of brigham rd.

Mile Splits: 7:43, 7:57, 7:22, 7:34, 8:10, 7:19, 7:20, 7:24, 7:16, 7:37

Biked 50 with Craig on the Anderson Jnt loop with la verkin hill thrown in for extra climbing. We circled around through sand hollow for more distance and hills!

Track

WU: 1.5 mile @ 8:00
Core: 2x800 (2:58, 2:59), 4x400 (1:28, 1:26, 1:21, 1:25), 4x200 (35, 35, 33, 34sec), 4x100 (barefoot/accel every 20yds). 800 & 400 had 400 recovery, 200 had 200 recovery, & 100 had 100 recovery.
WD: 3 miles @ 8:15, 0.5 mile pick-up @ 7:00, 0.5 mile @ 8:30

This was an easy going long run with Craig and John. We ran up hwy 18 and back down through snow cyn state park. Absolutely a beautiful night!! And mild temps and no wind. :) Not sure if we call this a long run or a hill run. Ave pace 8:40

Trail run 5.3 miles - beautiful and fun... And then 4.3 miles of paved trail.

AM - Crossfit

3 rounds:
400 run
7 DL @ 185
9 burpees

Included a warm-up bike for 7 min, 0.25 mile run, 3 mile TM run(8:05), 3x400 at 7:00 pace

PM - Run 10.2 miles @ 7:40 ave... Ran 3.1 @ 7:20's, caught up to Cathy, Kristal, and others for the next 4 miles, they ran too slow, so I ran the last 3 at 7:20's.

Went to yoga class to stretch. I could feel the deadlifts from this mornings workout.

Track
2 mile WU
400 @ 1:22 with 800 recovery
6X400 w/ 1600 recovery (1:30, 1:28, 1:31, 1:29, 1:30, 1:28)
2x800 w/ 800 recovery (3:10, 3:06)
800 WD

Most of the recovery paces were approx 8:00. Total time = 1:37 (7:25) We ran straight through with 3 very quick water breaks. I'm tired!!

1 mile swim at sand hollow reservoir followed by a quick run. Ave pace 7:25. The swim was a little on the cold side. The booties made a big difference between feeling cold or frozen. The lake is warming up... the water temp is up to 52.

Our run called for 5 miles at 8:00 pace, 5 miles at 7:30 pace and 5 miles at 7:00 pace. I did okay until we started the 7:00's. I did one repeat but I had to back off. I was too tired to maintain that pace. We did most of our 7:30's on hills and I think that got to me by the time we went into the last set. I maintained 2 more repeats back at a 7:30 and then did a cool down mile. I was glad to see the other guys struggle too on the last set. I think our course was too hilly! And, it was very warm today. The temp was 80.

Spits: [7:53, 7:52, 7:58, 7:51, 7:47], [7:26, 7:26, 7:25, 7:26, 7:19], 6:55, 7:33, 7:25, 8:05

AM - 9 mile trail run with Cathy, John & Kristal... Sidewinder and Barrel Roll Trails. Not too much trippin this time. B-)

PM - 5 mile run with the IM training gang. I wanted to do the whole 10 miles with them but my wife bought tickets to hunger games... Felt easy except my muscle/tendons were loose from the morning trail run and kept bending ankles and knees in the wrong directions.

AM - Crossfit (2.25 mi run during warm-up)

A. Back Squats 3reps X 4 (135, 145, 155, 165lbs)
B. 3 Rounds: (time: 11:10)
400 run
10 HSPU
15 KB Swing (55lbs)

PM - Ran for 1 hr on the TM. Increased speed 0.1 mph every half mile to keep things interesting. Average pace for 7.2 miles came to 8:20. Went to yoga class after my run... woof!! I'm stiff!!

Ran along the virgin river trail system with Craig and Heath. We needed an area that was flat to run our tempo repeats. It was a tempo run for those guys but closer to interval work for me. They made fun of the fact that I was sweating like crazy during the entier run. 2 mile warm-up, 4x800 with 800 recovery, 2 mile cool down. (Interval times: 3:06, 3:09, 3:07, 3:06) The slowest interval time was due to a big pile of sand placed over the trail.

Easy run with John, Cathy, Kristal from the Dixie Ctr down to Man-o-war, around the bloominton loop, and back to the dixie ctr.

Sand Hollow Marathon... A tough race for sure!!! I sure need to use salt tablets for these hot races. This course had a lot of hills too. I don't think we ever ran on something flat. I sure felt good up to mile 20. Then I just gave up after that... But I won't be sore next week. :)

Crossfit

A1. Hang power cleans 2reps + Power cleans 4reps X 3 sets, rest 30 sec (135lbs)
A2. pull-ups for 60 sec X 3 sets, rest 2 min

B. 10 min amrap of shoulder to OH, every break do 10 T2B (5 rounds of 10 reps each)

C. 20 TGU's (35lbs)

Yoga class, and a 3.6 mile run after I eat some power pizza at Costco. Feeling good after just running a marathon.

Afternoon.. 5.1 run around the bloomington loop. First 2 miles were tough, but things eased up. Ave 7:40 pace

Evening... Crossfit

15 OHS unbroken (85lbs)
15 burpees unbroken
200 run sprint
rest 3 min, repeat 4 times

Ran 2 loops of the IM course with Heath and Craig. We did a 2 mile warm-up, 2 mile rep at marathon pace with 1 mile recovery X 4 sets, and 3 mile cool down. 8:01 ave

Splits: 8:18, 8:21, 7:37, 7:40, 8:29, 7:32, 7:48 (hill), 8:46, 7:32, 7:26, 8:28, 7:51 (hill), 7:25, 8:47, 8:16, 7:59, and 8:00(0.3 mile).

Lunch time juant around the neighborhood. Tried to run easy... so hard not to want to go all out! Weather here is sooo nice with a cool breeze. Splits: 7:54, 7:41, 7:34(hill), 7:20, 7:12

Trail run Utah mtn.... 14 miles up, 3 down

AM - Easy 6.5 mile run with Cathy, John, and Kristal. Ran from our house to bloomington and back.

PM - Ran easy with Craig for 7.2

Easy track day. Trying a new runnning group with the St George Running Center.

Ran hwy 18 from Baker reservoir to the bluff street church with Craig and John. Very strong head wind... Good thing it was mostly downhill. 8:00 ave pace

We had one psychotic motorcyclist speed pass us 4 times on a bullet bike trying to get close to us to... scare us? intimidate us? show off his skills? We got hold of a deputy that passed by to report him. We don't know if the police found the fool!!

Easy miles... 7:55 ave

Ran uphill for have below

Spin class (intense... Woof!), yoga class (tight and sore... double Woof!!), and a 1000yd swim in the pool (maybe I should reconsider actually signing up for IM)

Track with St George Running Group.

5 lap warm-up, bunch of 100's at varying paces and techniques, 2 sets of 2x200, 2x400, 1x800, and 3 sets of stairs, and 2 lap cool down.

Interval pace for me was 6:15's and recovery was marathon pace for half the distance of the interval. We ran straight through each set with a 3 min rest in between sets. We were planning on 3-5 sets but Steve felt that we needed to cut it at 2. I think everyone was going out too hard, but me and another guy stayed to our pace and fell way behind the others. This was a tough workout because our recoveries were so short and we never really got to rest too much between intervals.

1 mile swim in Sand Hollow and a bike ride. Water was 58 degrees and a little windy on the bike. Can't decide if I'm going to sign up for IM in 2 and a half weeks.

Ran with Craig early on the virgin river trail. Ave 8:00 pace

1 mile swim in sand hollow reservoir. Very nice weather and water temps today. We swam fast too!! Tomorrow... Red Mtn 50K... should be fun!!

Red Mtn 50k... We started with really warm temps. I had to finish this thing faster than planned so I didn't get stuck in the worst of the heat. I ran the trail portion slower than planned. It took me over 2 hrs to run the first 13 miles. At the transition from dirt to pavement I changed into my running shoes and picked up the pace. I was still thinking about how hard this race was after mile 26 so I worked on controlling my pace. I think I did okay. My longer mile times were due to hills and hanging out at the aid stations too long eating and talking.

Splits: 8:48, 8:38, 8:02, 7:41, 9:37, 11:39, 8:45, 8:18, 7:52, 12:32, 10:20, 7:46, 7:50, transition, 11:50, 7:34, 7:44, 8:20, 7:43, 8:09, 9:10, 7:44, 9:33, 7:55, 9:17, 9:11, 8:47, 9:02, 12:22, 8:02, 9:55, 9:52

Crossfit
A.  45 DU, 7 front squats 95lbs, 31 DU no break, 7 front squats, rest 1 min
B.  1-5-1 ladder pull-ups, rest 1 min
C.  1-5-1 ladder Push Press 95lbs, rest 1 min
D.  20 situps, 10 GHD, 15 situps with 15lbs ball, 10 GHD

Track tempo work. Stayed on the easy side since I just ran a ultra 4 days ago. Workout called for 4x100 sprint/glides with 400 recovery, 2x200 (45s) with 200 recovery, 6x800 on 3:30 with 400 recovery on 2:30, and 5 lap cool down. (800 splits: 3:23, 3:29, 3:30, 3:30, 3:30, 3:30)

Spin class

Lunch run from work up the virgin river trail to jack in the box and back. Legs are feelinng really good after just running an ultra. The wind and cloud cover was nice and it helped to reduce the heat/sun rays.
I did stop for a few at the jack in the box and ordered a fish sandwich, fries and drink. The 3 diet coke/ dr pepper mix was a nice relief. The run back was even better with food in my belly and high on caffine!!

Splits: 8:22, 7:59, 7:51,7:48, 7:53(0.6 mil), lunch, 7:59, 7:42, 7:42, 7:26, 7:23(0.6 mil)

Morning Spin class, evening run before some crossfit. Ave pace 7:45

Ave pace 8:00

1.4 mile lake swim. Easy going!! Jumped on my trainer this evening for 1 hr. Easy spin only.

Went with Cathy to track. I just jogged around the track while she did her thing, and after mile 1 I did 4 striders for 100m with 100m recovery. Stay loose run.

Evening... Easy bike ride for 22 miles.

Swim at the lake and an easy bike 1 hr ride... Maybe I will do the ironman this weekend in St George?

Easy run before IM on saturday

St George Ironman (Total Time: 13:24:30)

Swim:  1:14:18 (218 overall)
T1:  7:24
Bike:  7:18:26 (461 overall)
T2:  11:24
Run:  4:32:58 (398 overall)

Wow... where to start... Very windy day for a swim and bike. Last year I was a 1:06 swim, 6:04 bike, 4:47 run , but heat was the issue last year, mostly on the run.

The Swim... The forecast was sunny and mid 80's with light wind from the north. The Pro's started off at 6:45am and we started at 7am. All seemed well with perfect weather and smooth, warm water. I decided to start to the outside to avoid the hoard of maniac swimmers. One of my friends started in the pack and was kicked immediately in the face at the start and that bloodied his nose. He then got a few more feet and his 910 garmin was ripped off his wrist and sank to the bottom of the lake... again. That's three 910's he has lost in 1 year in the water! So, I choose good by staying outside and swimming a little further in calmer conditions. All was well until I turned the first bouy. Then hugh swells started hitting me from the side and I was thinking to myself that some idiot was racing his big boat around the swimmers. After the swells kept coming, I poked my head up out of the water and realized Natures wrath was upon us!! The wind picked up and all I could see was white caps, swells, and dust in the air. I did notice a few paddle boards and kayaks pass by on their own voyage to the other end of the lake, and possibly to their doom. Out of 60+ kayaks and paddle boards, six survived the entire swim portion of the race. Back to my race... After figuring this race has now turned into an ocean swim I needed to change my game plan. Since the majority of the swim was going to be against the wind, I immediately went into a 2 stoke rythme and punched my way through the swells. I figured the swells were 3-5 feet, and when I tried to see over them the water sprayed my face like a sand blaster! I could bearly make out the island at the other end of the lake and that became my line of site. The course bouys were all pulled out of place and swimmers were following them as if that was the direction of the course. I knew we were all in trouble and I feared for my many friends competing out here. I never worried for myself since I have had much experience in ocean swimming and I knew I would make it through okay. I was surprised by my persistence and determination and came out of the water much faster than anticipated. Even if the conditions would have been calm, I planned for a 1:15 time since I did absolutely no training for this race and only signed up a couple days ago... for fun.

Transition was smooth and I kept looking around for familiar faces. I heard that boats where pulling hundreds of swimmer out of the lake. I prayed no was injured or lost. Fortunately no was killed today. : ) I was in T1 for longer than planned but I needed the time to recover from that tough swim. What I didn't realize the worst was coming next!!

The bike started right into the wind and I was making a slow go of it. We got a small reprieve when we turned towards St George on the Hwy. That lasted for only 20 miles. I did stop at the first Aid Station in Washigton to literally drain the lake out of me. After Ivins (approx mile 30) we turned back into the wind. At this point the wind got worst. I could bear move in it and we had to bike uphill for the next 20 miles. I said things that I can not repeat on this blog for the next several hours of pure hell!!! I actually thought I would never make the cut off time since I was moving so slow. But everyone else was moving slow too so that gave me hope that I could do this. I had no idea where I was in placement. The swim I was in 218 place out of 1500. by the end of the bike I only dropped down to 461. I was surprised so many others were worst off than me. I will cut it short for the bike since this tale is nothing but a downer. On a good note, the wind died down on the second loop and I was able to speed up a little.

Transistion 2: I had a small hiccup when both calves balled up when I tried to change socks. Fortunately, I had a physical therapist helping me in transition. He jumped on my problem immediately and striped my calve muscles. Within a minute I was pain free and able to walk/run with no calf pain. Thanks again unknown hero!!!

The Run was 3 loops around downtown. I managed to run the 2 loops with minimal problems. I was a little exhausted from the bike but I was doing better than expected. I did my first half in 2:05. The 3 loop I needed more recovery and proceeded with a run/walk plan. I finished with little fanfare and swore I would never participate in another Ironman again!! I did discover chicken broth is perfect for an upset stomach and if you drink enough of it the cramps go away too! : )

In retrospect, I had a steller race for not training. My swim was amazing, the bike showed me what I can really do in a bad situation, and my run was pleasent minus the exhaustion and cramps. 1500 people started the day and approx.1040 finished. I came in 398 overall and am very pleased with my performance!!

Recovery swim with Ironman friends at Sand Hollow Reservoir. Nice day and good water temps. We swam from rock to rock, so I used this to swim speed intervals. Good Swim!

Morning run with John, Cathy, and Kristal. Started out very easy around a 9:15 pace. Finished last mile around a 7:30 pace. Feeling really good... I'm ready to start getting after it again!

Ran early with Cathy and Kristal. I did the last mile at 7:00. Then took off on a 2 hour bike rude with Craig. Great morning for a ride... mild temps and no wind!!

Tempo run with John. He wanted to do 4 miles at a 7:00 pace, and the rest at 8:00. I only did 3 tempo miles. First 4 miles was flat starting from southgate and following the virgin river trail to bloomington. We jumped on the loop which has long false flats and one big climb back over to southgate. Ave pace 7:25

Splits: 7:38, 7:27, 7:06, 6:57, 6:56, 7:56, 7:41, 7:51

Track Workout with St George Running Club. 1 mile warm-up & cool down, 2x of 100(r 100), 200(r 100), 400(r 200), 600(r 200), & 800 (r 5 min)at half marathon pace(6:50). Recovery pace was 8:30's. Kept this workout easy before my marathon this saturday.

Meet up with the Triclub at the lake. We had a lot of people today. We started with 18 swimmers and that count only got bigger when I came back to shore. Nice day for a swim. We swam 1.5 miles, Biked 15 miles and ran 2.4 miles.

Easy run to jack in the box.

I just wanted to run by feel. I had to hold back because I felt anything under a 7:00 pace was too much. My pace felt great and I didn't have to slow down until I started the hills around 13. I never recovered from the hills even though I took the hills at a 8:30 pace. I felt sick, numb, and hip sore at mile 23. The last 2 miles were a steep drop into Bluff and I couldn't bear that pain at all!! I had to walk a few times to prevent myself from throwing up and passing out. I was a 3:04 at mile 24. It took me 22 minutes to finish the last 2.2 miles. I did run down 4 runners the last half. I think all of them were in my age group. Of the top 12 finishers, 6 were in my age division.

I don't think I have been this sore since my first marathon. But now I'm writing this on Monday and I'm surprised by how fast I have recovered. I did a Crossfit WOD this morning. The squats were the easiest part! :)

AM - Crossfit

"Cindy"
5 pull ups
10 push ups
15 squats

Completed 12 rounds and another 5 pull ups. I'm still a little tired and sore from saturday. Took this easy!

AM - Easy run with Craig. I wasn't sure if I was going to quit this insanity... The first couple miles were painful. Also, I'm upper body sore from my crossfit workout yesterday. Splits: 9:08, 8:35, 8:36, 8:13, 8:09

PM - Crossfit

10 T2B
1k row (3:50)
10 back extention
10 GHD
1k row (3:40)
1 min ring FLR

Easy run with Craig, John, Kristal, joel, Jake, and Colleen. Ran the virgin river trail and looped bloomington. My knee started to bother me the last mile. Splits: 8:49, 8:20, 8:28, 8:17, 7:54, 8:02, 7:53, & 8:07(0.4mi)

Run with Cathy out at Flowell. Only ran one time during the reunion weekend. The wind was so strong, and the road was straight. Not very senic among the farm land. Splits: 9:00, 8:55, 8:52, 8:39, 8:27

Lunch time run... only because I slept through my morning alarm for my 5am run with the boys. I hope they forgive me, but this is the first time I have ever stood them up. So, I ran to the jack in the box for lunch and back to my office. My goal was to hold my 8 miles under an hour... I did a 59:27! My new run schedule for the next 5 weeks is 1 hour runs, 6 days a week, with most of my distances between 8 and 8.25 miles. Then the first week in July I start my 14 week program to St George Marathon. Also, the score today was 15 to 1... I killed 15 deer flies on my legs and one little fat fly got away!!

Splits: 7:31, 7:21, 7:14, 7:30, lunch, 7:42, 7:25, 7:26, 7:16, and 7:37(0.4 mile)

After work, Craig and I did a crossfit workout. 12 minute amrap of 5 chest to bar, 3 thrusters, and 25 double unders. I completed 7 rounds on very tired legs! :)

Morning run with the gang. We were suppose to run 7:45's... On fresher legs I would have been just fine, but my legs are worn-out!! I kept up, but I struggled the entire run until the last mile. Everyone was dropped by the end and John and I finished it out. I didn't get 8 miles under an hour, but I am satisfied with the results. I guess the rest of the group is sore and tired too. I am usually the one bring up the rear. This will motivate them to run better if I beat them.

Splits: 8:13, 7:40, 7:35, 7:33, 7:25, 7:26, 7:37, 7:22

This evening we hit the lake for a 1 mile swim and 12 mile bike ride. Hot and Windy!!

:	Ran from Winchester to Worthen park with Cathy and Autumn. This had to be an easy run... I'm too sore/tired to hold the pace today. I did 2miles at pace, but slowed it down to save my body. Splits: 8:45, 7:53, 7:47, 7:43, 7:34, 7:33, 8:12, 8:06, and 8:08 (0.3 mile

Crossfit

2x8rep back squats 95#

Helen
3 rounds for time of:
400m run
21 KB swings (53lbs)
12 pull-ups

We did Helen in 12:30. Ran 0.5 mile warm-up with other warm-ups. 3x400 around a 7:40 pace. Then ran 2.75 miles on the treadmill after the workout.

Biked 56 miles... We really put some speed in that first hour... covered 26 miles the first hour.

Running 5 miles each day this week at 7:30's. Dodged a lot of wildlife this morning. Ran past two foxes that were playing on the side of the trail. The skunk was almost a disaster. It was still dark and I didn't realize I was running behind him with his tail straight up. I am very lucky he didn't spray! Feeling better this week. I still need to get more sleep. Splits: 7:28, 7:18, 7:21, 7:30 (hill), 7:18

This evening craig and I did Crossfit.

2 man team for 2 rounds of:
200 DU
100yd farmer carry (45# ea hand)
80 walking lunges
60 KB swing (62#)
40 toe to bar
20 headstand pushups

Total time was 26:30. We each did half the reps of each skill. The second round we had to break it up more into quarters.

Met at 5am for track. Craig wasn't feeling it so we mostly goofed around. We did a 1 mile warm-up (8:25), and 4x100 sprint/glides. Sat on the field and talked for a while. Started to do a 200 and he quit after the first 50 meters. His foot was hurting too much. We cooled down for 3 laps and sat around the track until the other boys showed up to run. I ran with them for their warm-up mile (7:28). We did a 2 mile tempo run at 7:06 & 6:47. The last mile was a little faster since I pushed them into a race the last 2 tenths. Cool down run for a half mile (7:35).

Crossfit (0.5 mile warm-up run)
5 rounds of a 3min amrap of:
3 power cleans
6 pushups (release)
9 air squats
1 min rest after each round

completed 17 1/3 sets

Took advantage of the cooler weather today for a lunch time run. I really felt like I was jogging today. It took a conscious effort to stay on a 7:30 pace. I started off too fast thinking the deer flys were going to catch me. One did try to bite me on my last mile. (Deer Fly Kill Score: Ben 1 Deer Fly 0) Over-all a good run!! Splits: 7:21, 7:24, 7:18, 7:22, 7:33 (ave:  7:24)

Swam 1 mile at the lake tonight with tri-club

Today I ran the same pace and course as yesterday and this time it didn't feel like a jog. It was warmer and more deer flies out. (Deer fly kill score: Ben 7 Deer Fly 1) Splits: 7:32, 7:22, 7:19, 7:25, 7:20 (ave: 7:24)

TM run @ 8 mph... mile 3 & 4 was on a 1% incline. Killed 1 deer fly

Trail run

Ran most of the bloomington loop and headed home down the virgin river trail. Plenty of false flats!! Splits: 7:38, 7:24, 7:13, 7:16, 7:20, 7:27

Yoga class this evening... I am so stiff I was almost to tears!!

Track/tempo
1mile warm-up(7:58), 4x100 (6:00) with 100 recovery (7:45)
400 at 7:50
2x200 (5:41) with 200 recovery (8:00)
400 at 8:03
2x200 (5:41) with 200 recovery (8:00)
400 at 8:33
mile at 7:43
mile at 7:09
4 sets of stairs

Crossfit this evening of: Strength work 8reps X 4 sets of bench press and 4reps X 4 sets of strict pull-ups. We then did 3 rounds of 20 pull-ups and 20 burpees. My abs were killing me during the 3rd round.

Ran the same course as last monday from my office to home. John joined me this time and with him recovering from a marathon and me from just being tired, we were a sorry site. We managed to hold average pace. Splits: 7:47, 7:19, 7:22, 7:22, 7:24, 7:35 (7:29 ave)

Swam a mile at the lake this evening with the tri-club. I mostly goofed around and swam from rock to rock.

Ran the bloomington loop from my house with Heath and John. The wives joined us but fell far behind us. This is a hiller course than I like when running a specific pace (7:30). Heath really pushed us to stay on pace. The big hill on mile 5 was a beast and I had to run low 6's for the next half mile to catch back up to the group. Splits: 7:42, 7:21, 7:19, 7:21, 7:37, 7:03

I wanted something flat today so I ran down the river trail system. It's a slight drop following the rivers and a false flat coming back. I ran the false flat faster and it felt like a jog. I mostly focused on my form while running and that seem to speed me up. At mile 5, I closed my eyes while I ran straight into the raising morning sun and when I checked my garmin I was pushing a 6:30 pace with ease. Maybe I should run with my eyes closed more often. Mile 6 was a tough push while running up into my neighborhood. The last 2 nights I have been getting closer to 8 hours of sleep. What a difference sleep makes. 7:17 average pace. Splits: 7:21, 7:19, 7:16, 7:12, 7:08, 7:20, 7:24(last 0.4 mile)

Ran with John from snow cyn to the high school. Felt fairly easy except for our quick start. Once my heart rate settled down the run got easy. Splits: 7:11, 6:54, 7:07, 6:59, 7:23(hills), 7:05, and 7:37(last 0.2 mile) I used the last 0.2 miles as a cool down and we walked about another half mile to the school.

While Cathy and Britnee were downloading wedding stuff on my work computer I went over to my gym for a round of weights and other strength excersies. Did 10 reps of push-ups, mtn climbers, wall balls, kettle bells 53#, pull-ups, back extension, bar dips, GHD, front squats 95#

This is the start of all 7's @ 7:30 pace this week. Craig, Heath, John, and Brian ran with me this morning. We hit the Virgin River Trail for a nice flat course. This pace seems to be getting easier. Splits: 7:31, 7:23, 7:17, 7:14, 7:14, 7:25, 7:18. Last 2 miles was a false flat and mile 6 was a much needed potty break.

I did a light crossfit workout with Cathy. I worked on my power snatch. I need lots of work on that... I lost my balance a lot! I did a routine of head stand push ups, toes to bar, bar dips, and push ups.

Track (5am)
1 mile warm-up (7:38), 4x100 sprint/glides, 2x200 (37 & 38s), 3x800 (2:58, 2:58, 2:55), 1x400 (1:23), 1 mile cool down (7:11). Recovery: jog back on the 100, 200 jog on 200, and 400 (2:30) on 800's and 400. I think my pace was a little fast. We shall see if I can repeat this consistently.

This evening Craig and I did Crossfit.
25-20-15-10-5
Sledge Hammer Slam 20#
Burpee (half the reps if you added a jump, pull-up and knee to elbow after each burpee)
Kb swing 53#
Rest 2 min between each set
+
3 min FLR

I did the burpee, jump, pull-up, K2E... tough workout

7-miler from Heath's house to John's house. The run was mostly downhill except we ran over a mile up Sunset blvd... But we held pace!! Splits: 7:27, 7:20, 7:28, 7:17, 7:16, 7:28, 7:15

This evening I went to yoga... I am so tight!! OUCH!!!

Ran with John down the river trail and circled backed around bloomington. We were so exhausted and sore that it took everything to maintain a 7:30 average. I think we are track sore! Splits: 7:33, 7:21, 7:30, 7:35, 7:26, 7:25, 7:31, 7:59(last 0.6 mile) We used the extra 0.6 at the end for a cool down.

Cathy dropped me off at the duck pond on Snow Cyn Parkway. I was so tired I didn't want to run. I still have mixed feelings on whether I should have ran this morning. My watch died at mile 4.6 and I am pretty sure I ran faster than I estimated... I was wiped out when I got home. I showered, drank my recovery drink, ate a bowl of cereal, and then slept for 2 hours. My only recorded mile splits were 7:23, 7:19, 7:24, 7:20, 7:15... Maybe I'm sick. I know I still have that blasted ear infection going on... That sure messes with my equilibrium.

Early morning run with Craig, John, Jake, and Brian. Ran the virgin river trail and looped back through the ranches. Mostly flat except for a mile climb out of the ranches. Craig and Jake pushed the pace. Splits: 7:36, 7:23, 7:10, 7:17, 7:13, 7:28 (hill), 7:18, 7:18, and 7:31(0.3 mile) 7:21 ave pace

This evening I swam 100 IM, 10x100 on 2:00, 10x50 on 1:00, 4x75 (kick, pull, free), and 200 cool down. Swam 100 at 1:28 and 50 at 40sec. Good return to the pool in a long time.

Treadmill Intervals: 2 x (600m + 800m + 1000m)

2 mile warm-up (7:30 pace)
2x200 [200 easy, 200 (6:00), 200 easy, 200 (6:00), 200 easy]
1 mile (7:30)
2X of:
600 @ 6:00 pace (10 mph)
800 @ 6:15 pace (9.6 mph)
1000 @ 6:25 pace (9.3 mph)
1 mile cool down

Recovery between intervals was the same time duration of each speed interval. For example 600 was 2:12 recovery, 800 was 3:06, and 1000 was 4:00. The extra mile before my intervals was a visitor that stopped by my treadmill to talk to me right when I was getting ready to go into my first 600. I wanted to tell him to leaving me alone, can't you see I'm working out!? But I was nice and talked to him for a few minutes. I ended up averaging a 7:30 pace during the entire workout... That was lucky! Why do treadmill 6:00 pace seem harder than actually running that exact pace on the track? I wanted to throw-up after each interval!!

Ran tough today... Craig and John set the pace and I foolishly followed. Beside my guts falling out during mile 8, not a bad run. splits: 7:15, 6:45, 7:01, 6:47, 6:49, 7:01, 7:15, 7:14 (ave 7:01 pace)

Evening swim at the lake. 1 mile with no wetsuit, but did it all with fins for leg work. Fun stuff!!

Rowing down the Green river... lots of head wind and slow moving water.

Rowing down the Green river... less wind and slow moving water. The kids had a blast!

TM:  1 mile warm-up @ 8:15, 3 miles @ 7:09, and 0.5 mile cool down @ 8:15

Track
WU: 1 mile (8:00), 4x100 sprint glides, 2x200 (40 & 38sec)
Core: 3x800 (3:03, 3:00, 3:03)
WD: 0.5 mile (7:35)

Ran the virgin river trail... half mile warm-up @ 8:15, next 3 miles paces were 6:53, 6:50, 6:54. I walked a half mile to the start the the neighborhood 5k. I walked with my younger kids while Cathy and the older kids ran.

Ran from the chuckawalla trail to Tiges house. Sort of a half mile warm up at 7:12 pace. The next 4 mile paces were 7:02, 7:00, 7:06, 7:02. The slow mile was the last mile of the st george marathon course. Only proves that I slow down during that section Every time! Or maybe it was that dime I stopped to pick up?! My cool down was a half mile walk to Tiges house.

Treadmill run... Half mile warm up at 8:20 pace, 2 miles at 7:12 pace, and a half mile cool down at 8:12 pace. Todays run called for a 2 mile at tempo. I needed a warm up and cool down to save myself from the shock of instant speed. This run is a recovery so I can rip it up tomorrow!!

Long tempo run... pushed a little harder than plan. Mostly downhill from Winchester to John's house on the St George Marathon course. So i figured I could afford a faster speed. Splits: 6:53, 6:54, 6:49, 6:46, 6:46, 6:52, 6:54  I am typing this a few days later and I'm surprised how well I recovered. Track was manageable today at my top speed.

Track (4x800)
1 mile warm-up (7:15)
2x200 (41sec)
4x800 (2:58, 3:00, 3:01, 3:02)
2x200 (41sec)
0.5 mile cool down (7:15)

Ran with Heath and John on last 6 miles of the SGM course. Four miles was tempo at 7:00. Splits: 7:45, 7:00, 7:00, 6:57, 6:57, 7:35

Ran out and back through the river trail system. That last mile back was uphill and a beast to finish. I love running this area on tempo because this measures my running fitness level... Mostly flat, and low rollers. Splits: 7:08, 7:02, 6:55, 6:56, 7:03

Swam at the lake this evening

Ran down bluff to dixie ctr. This is an easy course and helps with recovery. I find it interesting that the flatter the course became the faster we picked up the pace. Splits: 7:10, 7:03, 7:01, 6:57, 6:55

Ran at Panguitch Lake... Every uphill I struggled to hold pace. The elevation was 9000ft. The rain was nice and kept everything cool. (ave pace: 7:13)

Ran at Panguitch Lake again. We ran down from the lake towards the City of Panguitch. We dropped about 800 ft in 7 miles but had many big rollers to challenge my poor heart at elevation!! I walked for a few seconds at the top of most of the hills so I could catch my breath back. Even with all that drop I still struggled to keep the pace. And the last mile was mostly uphill/faults flat. Splits: 7:09, 7:10, 7:10, 7:05, 6:52, 7:14, 7:32

Track
1 mile warm-up (7:35)
2x200 (42sec)
3x800 (2:58, 3:04, 3:05)
2x200 (43&42)
1 mile cool down (7:15)

It was so humid this morning and my stomach was not cooperating. I threw up in my month twice. I was planning on 5x800. The first 800 was a piece of cake, but the next 2 were pure torture!! Also, I got to the track later than usual and the place was PACKED!!! I felt self conscious with all these people watching me be sick and exhausted while doing my 800's.

Ran the rollers out and back on 500 south. Splits: 7:09, 6:56, 6:58

We ran winchester hills to worthen park. The first mile was kind of a warm-up mile. Felt good... I might have ran too fast. I will find out in two days if that's the case. Splits: 7:24, 6:56, 6:40, 6:48, 6:47, 6:48, 6:51, 6:48

Went to an evening yoga class. This was the first time in months that my back finally released much of its tighness.

I can't believe I held pace. My pace just felt like I was dragging. It was dark and I had no idea what i was hitting on my mile splits. The first mile was a warm up and uphill. Mile 2 was downhill and the rest was flat and low rollers. Splits: 7:50, 7:04, 7:00, 7:02, 7:01

Started from home and ran out and back on the river trail system. Low rollers. Splits: 7:04, 6:40, 6:56

Ran in Salt Lake City while visiting my sister. Ran up 2200 for 5 miles and back. I was just exhausted during this entire run. The first 5 miles was slightly uphill and I managed that okay. Coming back I was just beat. I was so happy to stop at intersections to wait for a green light. Average pace 7:18

5x800
1 mile warm-up, 2x200 @ 10 mph for 45 sec with 1:00 recovery, 5x800 @ 10 mph for 3 min with 3:00 min recovery, and 1 mile cool down. 800's intervals = 3:00, 3:00, 3:01, 3:03, 3:05

Yoga class this evening

Ran with Craig and Heath. Very humid and it rained on us at the end for a nice reprieve after a hard run. First mile uphill, 2 miles down and 2 miles flat. Splits: 7:31, 7:00, 7:04, 7:07, 7:08

The humidity is killing me!!! Tough run... mostly downhill too! ave pace 7:00

Spin class after work and yoga after spin. Too cold in the yoga room. I think that made me stiffer!! :(

Ran the SGM course. The first 5 miles easy at a 7:28 pace. The next 10 miles was a sub 7 run. I ran 6:53 pace average. Felt good for the entire run. Splits: 7:48, 7:28, 7:22, 7:22, 7:18, 6:49, 6:58, 6:58, 6:52, 6:48, 6:53, 6:51, 6:47, 6:58, 6:57 (total time 1:46:10 pace ave 7:05)

Track (5x800)
1 mile warm-up (7:01)
2x200 (41&44sec) with 200 recovery
5x800 (3:03, 3:05, 3:02, 3:00, 3:02) with 400 (2:45) recovery
2x200 (41&40s)
1 mile cool down (7:00)

Not a bad workout. GI issues after interval 3. Purged on interval 5 at the 550 mark. Warm-up and cool down pace felt like a jog.

Yoga class this evening... I disabled the AC before class... Much better environment to do yoga when you're not freezing to death!

Ran with Craig around the virgin river trail system. Very humid this morning, but cooler temps. It was tough to maintain a 7:00 pace. I'm a little tired from yesterdays track. Splits: 7:14, 6:56, 7:04, 7:10, 7:06

So humid again this morning!! I started a little sluggish and with a pain in the right arch of my foot. I would ease up off and on to take the pressure off my foot. Also, There was a lot of debris on the road. I had a good head lamp on and could see most of the hazards. But, I tripped over a black cone mat, and only stubbled. My friend John tripped over a large rock and hit the ground. He just popped right back up and kepted on running. Splits: 6:52, 6:41, 6:45, 6:40, 6:51, 6:58, 7:09

Spin class and Yoga this evening.

The treadmill was so painful today. I started out with an easy warm-up mile but I never seemed to loosen up. Ran mile 2 & 5 at marathon goal pace.

Ran the SGM course from dameron valley to tiges house. The last 2 miles were tough turning and running stop lights through town. Splits: 7:21, 7:12, 6:55, 7:04, 7:08, 7:09, 7:19, 7:00, 6:56, 7:05, 6:57, 7:10, 7:15, 7:23, 7:27, & 6:50(last 0.3 mile)

Treadmill Intervals 6x800 on 1% @ 9 mph
1 mile warm-up
2x200 (45sec ea)
6x800 (3:00 w/ 2:30 recovery)
1 mile cool down

Not too bad... The room was hot with no fans. I'm on vacation!!!! Why am I doing this?!! My 5th interval was at 9.3 the last 30 seconds.

We went to the beach for a morning swim. The waves were small so that made it fun for the kids to be out there too. I body surfed a few waves with my fins on.

Walked all day around Magic Mtn... I'm getting old... The rollercoasters were killing me!!

Tough day to run after being at Magic Mtn the day before. I realized after mile 6 this was not going to be a good run. My legs are just too tired. Maybe I should just take the week off for vacation. I ran from our resort by disneyland and headed down the santa ana river trail to huntington beach. I ended up walking over 3 miles total with all my running in between the walks. I never felt the cool ocean breeze until the last couple miles. The rest of the run was hot and humid. I got kicked out of the jack-in-the-box trying to get more water around mile 8. The manager did give me a parting gift of ice water in a cup. When I came to the end of the trail at the beach the police had the area taped off of what looked like a crime scene. I was too tired to care or to look to see what all the excitement was about. Splits: 7:17, 7:02, 7:04, 7:13, 7:26, 7:46, 7:43, 7:43, 7:45, 7:53, 7:51, 7:44

Track
warm-up, 2x200, 3x800, 2x400, cool down

Easy Crossfit Workout

Worked up to 7:00 pace... Still sore from last weeks vacation. Splits: 8:05, 7:40, 7:12, 7:03, 7:20

Ran from snow cyn to worthen park. I still feel tired, but I pushed it. I eally wanted to quit so many times but my friends pulled me along. Splits: 7:24, 7:11, 7:28, 7:05, 6:50, 7:03, 6:54, 7:04, 7:23, 7:15, 7:13(0.5 mile)

I wanted to see what my tolerances were for a hot run. 100 is still too hot to run in. I did hold pace but not sure that was worth it! Splits: 7:20, 7:10, 7:08, 7:15, 7:18, and 7:18(0.6 mile) I ran faster uphill than coming back down. I'm sure the heat played into that.

Not my best effort on a saturday run. Walked a few times, not sure it was due to the heat or just too tired to run. I seemed to have found too many hills to run up today. My slower splits are hills. Splits: 8:02, 7:35, 7:20, 7:19, 7:20, 7:18, 7:17, 7:14, 7:27, 7:31, 7:18, 7:18, 7:27, and 7:16(0.2 mile)

Intervals 6x800 (treadmill 1%)
1 mile warm-up (8:20)
2x200 (9.3 mph)
6x800 @ 3:20 (2:30 recovery, 9 mph)
2x200 (9.3 mph)
1 mile cool down

No break in between last 800 and next 200. My legs were very stiff in the beginning miles.

Ran to crossfit gym. Mostly flat with slight climbs the last 2 miles.

Ran in the rain with John on the st George half course. The rain was wonderful, but the hills were tough!! 7:30 ave pace... I forgot my gps... John gave me the ave pace.

Ran the Reno,NV river trail. Beautiful and cool... Felt great to run after a long drive. Splits: 7:24, 7:13, 7:04, 6:59, 7:13

Ran the river trail again with John. Splits: 7:19, 7:21, 7:10, 7:02. Jumped in the river to cool off... Felt very nice!!

Ran part of the half IM course looking for Cathy. It was fun to pass all those tired athletes that had been racing since 6am. Walked back with Cathy. Good job Cathy finishing another race!! Splits: 6:59, 6:54, 7:00

Ran during lunch on the Bloomington loop. It was hot outside and I got a little sun too!! Splits: 7:06, 6:57, 6:52, 7:04, 7:01

Spin class and yoga class after work.

Ran from work out to our RC airport behind property... That was a 2.5 mile out and back. I then ran thru the neighborhood and looped around 1470 & 1550 and back to my office. I thought this route would be flat... not the case! I wanted to run a 7:30 ave pace... not the case!! Splits: 7:30, 7:21, 7:14, 7:17, 7:14(0.7 mile) pace = 7:20 ave

Ran from diamond valley to the finish with my running buddies. I started out a little faster than planned. The others raced off ahead. I caught jake by mile 7 and ran with him for the remainder. He struggled to stay with me but we then caught the others by diagonal. They were suffering from GI issues. I was tired this run, but I felt I held it steady. I did slow down a little to run with the others. Splits: 7:16, 7:04, 7:01, 7:08, 7:11, 6:58, 7:15, 7:16, 7:19, 7:27, 7:25

Easy run day... Tried to hold a 8:00 average pace. I kept speeding up! It's funny to me now what is easy. Ran during lunch so I can work on my tan. The outside temp is starting to drop. It was only 88 degrees during my run. Average pace 7:48

Ran with Craig and Jared... Splits: 8:48, 8:11, 8:11, 7:53, 7:40. First mile was uphill, Jared dropped out with GI issues after mile 3. I guess that is why craig and I sped up the last 2 miles.

Ran from dammeron valley back to home. It was dark when I started so I ran by feel until I got to Winchester. I passed a lot of runners; that was fun! I was happy with my time through Winchester with the rollers. I caught up to 3 guys running together. They sped up when I came within 50 feet of them. I decide to give them what they wanted. I sped up and we pushed hard in to st George. They finally dropped on diagonal. I was done a couple miles later. The last 2 miles were very hard to finish. I am chafed really bad, but my legs feel really good. Average pace 7:15... Good run! I just hope that is my average pace on marathon day. Splits: 7:40, 7:20, 7:11, 7:12, 7:12, 7:26, 7:16, 7:07, 7:01, 7:03, 6:56, 7:06, 7:06, 7:14, 7:23, 7:41

5x800... TM @ 1%. I planned on 8x800, but when I had to run to the restroom I was cooled down too much to start right back into the 800's. So I started back up with a 2:00 min warm-up and then every 1:00 I increased the speed 0.5 mph until I got to 9.0 mph. I repeated that again.

1-mile warm-up, 2x200
5x800
2xladders
Cool down

Recovery run: A little sore from yesterday. I seemed to loosen up after 2 miles. Splits: 7:53, 7:43, 7:42, 7:41, 7:43, 7:34

Mid week tempo run at MGP. Started just north of Diamond Vly and moved out slow because of stiffness. Started moving by mile 2. Finally had enough after mile 9, but we made it in under the average pace I was shooting for of a 7:20 pace. (Average pace 7:16) Splits: 7:27, 7:02, 6:55, 6:53, 7:16(winchester), 7:17, 7:11, 7:04, 7:17, 7:23, 7:32, 7:35, 7:34

TM recovery run with a few pick me ups. First mile was very painful, but things got better by the third.

Red Rock Relay - I had a 7 miler with mostly downhill at high elevation. We started in Brianhead and spent our first 2 sections in the mountains. I know I could have ran this 30 seconds per mile faster if we were below 4k elevation. I had a few miles of rollers in the middle, and I had a tough hill at the end before I passed off to the next runner. Splits: 6:16, 6:38, 6:58, 7:17, 7:20, 6:38, 7:23. (ave 6:57)

Red Rock Relay - Had to cover for a runner in trouble. We were over 10k elevation and all uphill. That was my hardest run ever!!! Ran a 7:36... Dry heaved and choked at the finish!!

Red Rock Relay - Ran the snow cyn to ledges section. I had a flat to slight downhill with a hill at the end. After running elevation earlier this felt so easy. My legs just didn't want to go faster. Splits: 6:22, 6:24, 7:04 (ave: 6:32)

Red Rock Relay - last run... a short one with a hill at the end of mile 1 and another hill at the end of mile 2. It is always fun finishing on a hill, running as hard as I can!! Splits: 7:20, 7:11

Ran around the river trail system this morning. Ran semi-easy since I ran hard over the weekend. I ran into my first pedestrian this morning. Neither one of us were using a light and I went right into the back of him. He was a big guy so I bounced off him. We were both friendly about it and said our sorries to each other. He mostly startled me. Took me a few minutes to get my heart rate back down. Splits: 7:41, 7:26, 7:23, 7:34, 7:24, 7:27, 7:29, :30, 7:25

An easy run from the crossfit gym to home. Splits: 7:38, 7:40, 7:34

My midweek tempo run... not the greatest day for running. I started on a downhill... note to self... That is really painful to warm-up on. I never really felt good during the run. By mile 9, I had enough. Just did what I could to get home. Splits: 7:24, 7:11, 6:55, 7:03, 7:17, 7:19, 7:29, 7:30, 7:53, 7:52, 7:41, 7:45 (ave 7:27)

I tried to run easy. I had just had my back adjusted easlier and everything felt good. The run felt like a jog. Splits: 7:26, 7:28, 7:24, 7:20, 7:22, 7:13, 7:25

Ran from the top of cedar mtn back to cedar city. Lots of downhill, which I will probably pay for that later! My first 13 miles was a 1:26. That's my fastest so far! Splits: 7:20, 6:54, 6:39, 6:30, 6:54, 6:19, 6:26, 6:27, 6:15, 6:26, 6:40, 7:10, 6:45, 7:29, 7:07, 7:15, 8:13, 7:35

Ran from my house out to the virgin river trail system. Did the loop through bloomington hills, and back home. I wanted to hold a pace similar to a 3:20 marathon pace. Felt easy even though I am sore from saturday. Splits: 7:53, 7:41, 7:39, 7:38, 7:32, 7:38, 7:31, 7:30

I went to track to see what condition I was in. I stopped after my second repeat of 400's. I was running 1:33 on my 400. My hamstring is very tight. Rest for tomorrows run.

Yoga class... good movemnet today

Ran easy with John. I feel more sore than at the begining of the week. I pulled weeds for a few hours yesterday; that may explain why I have even more sore hamstrings. Splits: 7:59, 7:48, 7:35, 7:36, 7:46, 7:56, 7:32, 7:47, 7:56, 8:08, 8:21

John invited me for a tempo run. I have been on a 3 day rest due to soreness and my back. Felt good to get out this morning and turn it up. I started with John the first half mile at a 5:45. I figured that was not my pace... yet! I wanted to push this run so I pushed at my 90% effort. I was only planning to push for 3 miles but I felt so good I added one more mile. The last 2 miles I pushed easy. Over-all a fantastic run! (6:31 ave pace) Splits: 6:25, 6:25, 6:18, 6:22, 6:46, 6:52. I have never ran a sub 20min 5k... today was a sub 20!! Also, this was my best 6 miler and if this had been a 10k time, also a pr.

Yoga class this evening

Ran with the crew today. We were planning on running easy with pick-me-ups since everyone is a little sore. But they got that competitive streak going and ran off. I eventually picked them all up again along the way. I did 3 reps at about 7:00 pace fo a quarter mile.  splits:8:25, 7:29, 7:25, 7:21, 7:39

Easy run with Cathy and her running group. I did a 1.5 mile fast pace to get to a bathroom. I still waited for them after I finished my business. I probably should have not run anyways... bad head cold! Felt dizzy a few times while running.

I went to yoga today too. Couldn't breath through my nose.

The boys and I ran the IM course today. I guess we needed a hill run! I'm still suffering from this head cold. I hope it goes away very soon. Splits: 8:40, 8:13, 8:28, 7:58, 8:08, 7:48, 7:34, 7:18

I couldn't see my watch so I ran by feel. I thought I was jogging what should have been a 8:30 pace. Still coughing and runny nose!  It got harder the last mile and a half only because I was running uphill. Splits: 7:31, 7:09, 7:12, 7:21, 7:27

Easy run the boys that turned up a little in the end. Splits: 8:04, 7:41, 7:34, 7:36 Still fighting my cold. Only had a coughing attack at the end of mile 2.

Ran with Cathy to shake off the cobb webs before tomorrows race.

St George Marathon... 3:23:46
Started the race right at the pace I wanted. I ran with the 3:05 pace group since they were running my pace. They did my starting pace for the first 2 miles. Maybe I should have backed off the pace group when they started to speed up on mile 3. I felt really good and I decided then that I would see were this will go. By the time we got to the top of Veyo hill I was in great shape. After that I should have dropped off the pacer because he pushed hard through the Dammeron Valley hills. I ran that section much harder than I planned. But, the pace didn't seem to bother me. I knew I lost my energy when I couldn't pick up the pace after the half way point. I was still feeling good. I was almost 3 minutes ahead of myself at this point. Even though my pace was lower during the next 10K I was still slightly under my time by mile 19. The next 7 miles was a different story. I was so numb and dizzy the last 4 miles I didn't care anymore. I wish I knew how to break through that. I do this too often during the last 6 miles of a marathon. I lost almost 2 minutes per mile after mile 21. I missed my finish time by 9 minutes. I am still happy with my finish, but I want to get that faster time! My drive to run faster needs to exceed my desire to quit early on races. At least I have another year to work towards my goals. I will just have to keep running!!! Splits: 7:33, 7:25, 6:53, 6:56, 7:02, 6:54, 6:59, 7:58(Veyo hill), 7:31, 7:20, 7:33, 7:38, 7:18 (half), 7:38, 7:21, 7:09, 7:19, 7:58, 8:37, 7:39, 7:36, 9:01, 8:37, 8:12, 9:56, 9:55, and 8:18(last 0.2)

Easy crossfit workout... warm-up and a few rounds of a "cindy" (5 pull-up, 10 push-ups, 15 squats)

Easy run with Heath and John. We were all run a little gingerly. Splits: 9:16, 8:52, 8:50, 8:48

Ran down the canal in Mesa with Burt and Cathy.

Ran with John and Brian. Still in recovery mode. Easy pace

Ran the virgin river trail with John. I am glad to get back to running more. That's the downside to running a marathon; recovery is too long! Ave 8:00 pace

Ran with Craig and John. I am more sore than after the marathon. Moving is so hard on my body. Ave 7:50 pace

Crossfit

7 rounds of:
400m run (tempo)
7 headstand push-ups
7 burpees
1 set of stairs
1 min rest

I did a 400m run during my warm-up. Tough workout... I thought I was going to fall down the stairs the last 2 rounds.

Ran with Cathy, John, and Heath. Easy run around the virgin river trails. I got to run a 1/3 mile tempo to catch Cathy when she made a wrong turn. Ave pace 8:35

Ran with Craig, John, and Phil on the IM course. We pushed a good pace up hill for the first 4 miles. Last mile Craig and I pushed a half mile pace of 6:30 on the last mile. Splits: 8:33, 8:05, 8:59, 7:52, 7:15, 7:33, 7:05

Ran in Mesa while visiting Cathys family. Cathy stayed up all night with her dad who is suffering from terminal cancer. I went running when she came to bed to rest. Since I was going alone I decided to see what I had in me. I was still sore from yesterdays hill run, but I wanted to see what I had left. First 4 miles was a false flat and head wind... not a good way to start.  I didn't make it very far before I started to hurt. Oh well, just wanted to see. Later that day Cathys father passed away. We found out 3 weeks ago that he was terminal. He was only 67 years old. We will miss you Dad. Splits: 7:18, 7:17, 7:19, 7:11, 7:21, 7:34, 7:41, 8:05

Ran with Craig around the virgin river trail. Cold!! and Tired!!! I drove home from Mesa last night. Heading back for the funeral later this week. Splits: 8:10, 7:40, 7:32, 7:43, 7:12,

Track/crossfit

Warm-up of 2.5 mi, xfit wod: 400m run, 25 headstand push-ups, 50 sit-ups, 400m run, 40 neg push-ups, 100 air squats, 360 SU, 400m run, and 0.5 mi cool down.

400m times: 6:10, 6:11, 5:40

Ran with Jake and John around the black mesa. I really enjoy this run for all the uphill and drops. We started at town square so the last 2 miles were a climb. Splits: 8:27, 7:59, 7:31, 7:33, 7:32, 7:38, 7:38, 7:51, 8:01

Ran with Craig and Jake around town. Easy pace (7:45 ave)

Ran with Cathy the first 4 miles... approx 8:45 pace. Then I ran a another 4 miles on my own. Out and back... guess which way was uphill. Splits: 8:46, 8:45, 8:55, 8:40, 7:33, 7:24, 7:04, 6:56

I missed my snow cyn half marathon today. So I went out for a good tempo run on hills this evening. First 2 miles downhill and flats, next 4 miles was hills through Bloomington hills, and the next 2 was downhill, and the last 4 was false flat. Good run. I was happy about my pace through the hills too. I needed this run. Splits: 7:16, 7:10, 7:16, 7:10, 7:19, 7:16, 6:59, 7:17, 7:15, 7:18, 7:28, 7:21 (7:16 ave)

Ran with Craig around the virgin river trails. I started from my house since I needed to run 8 today. Our pace was up and down due to craigs new flats and maybe the small hills and false flats helped. After I ran with craig I ran up river road. I was pretty worn out by the time I turned on 700 south. The last mile was better since I was now going down slightly. I think I am a little tired from my saturday evening run. Splits: 7:59, 7:30, 7:19, 7:30, 7:18, 7:41, 8:06, 7:29 (ave 7:37)

Ran 2 miles to the gym for a warm-up. The Xfit WOD: 4 rounds of: 400 m, 10 burpees, 10 hang power snatch (65#), and 3 min rest. The 400 splits were 6:30, 6:15, 6:12, 6:03 pace. The 400 was an out and back. I had to turn around and get back up to speed. Uhg!!!

Then an easy 4.3 mile run after work around bloomington. Feeling a little sore from crossfit this morning. Tomorrow could be a tough day. Splits: 7:43, 7:21, 7:29, 7:24, 7:19(0.3 mile)

Ran to work. John ran the first 4 miles with me. My legs are so tired I didn't think I was going to make it. Splits: 7:58, 7:48, 7:38, 7:31, 7:34, 7:35 (7:40 ave)

Ran home from work. Pretty much the same pace as this mornings run. Splits: 7:57, 7:37, 7:27, 7:34, 7:37, 7:42 (7:39 ave)

Ran 2 miles to crossfit. I had to Garmin and the run felt easy, so I figured I averaged 7:45's. I know I ran faster than that, but who really counting?! I did the WOD, picked up my daughter, and then Cathy dropped me off 2 miles from our house so I could get some more miles in. Todays run felt good and I feel recovered.

Crossfit
3 round of:
50' burpee broad jumps
20 Russian KB (65#)
15 pull-ups
10 KB push press (5 per arm) 45#

Ran with John, Heath, Brian , and Phil. We ran mostly hilly terrain. The outside temp was so warm this morning. I took everything off except my shorts. Splits: 9:27, 8:59, 8:30, 8:53, 8:53, 9:08, 8:16, 8:09, 7:52

Ran with John up and over Bloomington hills, over to Bloomington, and back on the river trail. It was officially the first cold day of running. I had to bundle up!

Ran 2.2 miles to the rec center, and ran 5 miles on the treadmil. First 2.2 averaged a 7:27 pace, 1st TM mile was at 7.5 mph, mile 2 at 7.7, mile 3 at 7.9, mile 4 at 8.1, and mile 5 was split with the first half at 8.5 and then a declining speed cool down.

Lunch time run with my 7 yr old following along on his scooter. I tried to convince him to take a bike, but he insisted that the scooter was easier. After we did our first 3 miles he asked if we did a mile yet. I told him we were almost there. He got a short break at the park and a drink of water. I told him to wait for me here while I run a quick mile. He wanted to come so I didn't argue with him. The kid pushed that scooter 7 miles. I was impressed. He did say he was very tired at mile 6. I told him he should be after pushing as far as he did. He was impressed with himself that he did 7 miles. He did go to bed early tonight. Splits: 7:57, 7:41, 7:39, 7:31, 7:34, 7:49, 7:31

Ran 2 miles to crossfit. The WOD called for a 200, 400, and 600 run between each shoulder press.

Crossfit
Power cleans build up to max. 2x95, 2x115, 2x135, 1x145, 1x155
+
20 shoulder press (95#)
200m run
15 shoulder press
400m run
10 shoulder press
600m run

Ran the black hill loop with John, Heath, and Phil. My legs are tired from yesterday and I just never warmed up. Too Cold this morning!! Splits: 9:04, 8:22, 7:42, 7:47, 7:46, 7:33, 7:46, 8:01, 8:00