Why I Oughta!!!

Guacamole trail with a fun group of friends. Awesome trail!

Went out later hiking/running with the kids around pioneer park and trails. 3.1 miles

Ran from snow cyn to home after cathys photo shoot. It got cold too fast after the sun went down.

Chuckawalla trailhead to scout cave and back with the family

Crossfit
5 rounds of:
400m run
14 kb snatches (7 per arm) 45#
12 rubberband pulldowns
20 Abmat

400m run during warm-up and 800 cool down

Afternoon Easy run around the bloomington loop. Felt good. Ave pace 7:54 Watched a sparrow hawk pounce on a quail right next to me. That was exciting!

Tempo. Met up with John and we ran 2 miles to the trailhead to meet up with the rest of our runners. We ran 7:30's but it sure felt like we already started our tempo. I did another warm up mile with the group and then I took off. I planned to do 3 mile tempo but quit after 2 miles. It was so cold and my knee was hurting. My two tempo miles were 7:10 and 7:03. The next mile was a little slower and the last 3 miles was just around 8's. First speed work session of the new year. My tempo paces for a 3:05 marathon is 6:35 to 6:50 pace. I have plenty of time to work up to that pace. I need to start out easy and not over do it too soon. When I got in the shower I noticed cold burns all over my body. I was double and triple covered!

Crossfit this morning. Weighted pull ups and flr. 3 rounds of oh one arm lunges, du, dips.

Ran my red hills pkwy loop. 6.5 uphill and 3.5 downhill. Felt good to run but cold. Brrrr!

Then, I went to yoga class. That really hit the spot! :)

Ran 5 easy miles on the treadmill. My legs are sore from yesterdays crossfit

Crossfit
5 minute AMRAP: (completed 4 rounds)
5 burpee chin ups
12 lunge steps
rest 2 minutes

5 minute amrap: (completed 7.5 rounds)
5 push press 45#
12 box jumps, 20/15″
rest 2 minutes

5 minute amrap (completed 8 rounds)
7 wall balls, 20/14
5 T2B
rest 2 minutes

5 minute AMRAP (completed 3.5 rounds)
Run 200m
30 DUs

ran the virgin river trails with Elijah and the younger kids followed on their bikes. We went from home to the cottonwood cove park and back. We made a pit stop at jack in the box.

Snow cyn with the family. Super easy pace but really helped loosen up my sore body.

Early morning Crossfit with mike, john, and brian. Back squats, HSPU, DU, thrusters, C2B.

After work I ran 8 miles on the treadmill. Then went to yoga class. Needed the stretching.

Crossfit
5 rounds for time:
10 hang power snatch, 65#
100 single unders
400 meter run
+
Hollow rocks – 2 min (accumulated)

Ran a 400 warm-up and 800 cool down

This evening I ran to yoga and ran back home. Yoga helped loosen me up.

Played basketball estimated 2 miles of running

Ran from home back to work for lunch. Felt good! Weather is really nice! pace 7:40

Ran home from work. pace 7:50

Ran the st george half with john and his son. The last 4 miles I ran in hard. 

AM Crossfit
BB Bent Over Rows 10-8-6-4-2. Build in weight each set; rest 2 min b/t sets
+
40,25,10
Hand Release Push-ups
Wall Balls

Today, I took the family into the back country of Zion NP. We did the entire Chinle Trail. Beautiful and fun! Also, its amazing how far those kids of mine can go!

This evening after we took the kids to frozen yogurt, I ran to yoga class, and after class ran home. 4.2 miles at 8:20 pace

Easy run... my body is sore! I felt lucky I made it this far today. 8:31 pace

3.5 miles on the treadmills tonight. 9:00 pace

Ran to yoga and ran home. 8:12 pace

Ran 6.2 miles from work to home. Did a couple miles at a fast easy pace (7:15-7:30). Ave 7:44 pace

Now im running back to work with cathy to pick up my car. Ran back to work with cathy. Very easy pace. 6.3 miles at 9:19 pace

Ran 4x800 on the treadmill. did 20 sit ups between each 800. Shoulder hurts too much to do crossfit this morning. My pace easy easy. Burning fat today!

The family trail ran zion park by the guardian peaks and russell gulch. Fun day. We had a hugh dinner at the black bear diner

Easy run this evening. Ave pace 7:59

Crossfit
18 min amrap of:
15 box jump 26"
10 push press (70#)
7 T2B
(completed 8 rounds)

Ran this evening. Got cold fast. Ran strong up hill and maybe too fast back down. Went to yoga. Couldnt finish the class because I was just wasted.

Ran the st george half course. Its so hilly and weather was perfect! Ran without my shirt. Still a little tired. Pace 8:08

AM - Crossfit
10 min amrap of: (completed 6 rounds)
10 Front Squats
10 Dips
+
10 min amrap of: (completed 4 rounds)
20 sit ups
15 burpees

Lunch-time run on the treadmill. pace 8:24

Ran 4.7 more miles this evening at the rec ctr while wait for my daughter to finish dance. Kept it easy. Pace 8:45 ave. 

Ran the red hills loop. This time I went the other direction knocking the big hills out of the way the first 3 miles. I ave 8:40. On the other side I did some tempo miles at 7:10's. Slowed down the last 2 miles. Last 7 miles downhill was a 7:32 ave. Felt great today!

Running on the TM at 8:37 ave. Just to keep loose! Hoping for a long run tomorrow.

Started my run from Costco after shopping with cathy. I ate a costco hot dog and 3 pepsi before I started. Did seem to phase my running but right after my first mile my bowels decided to evacuated everything. I didnt quite make it to Arbys a few hundred feet from me. That was sudden! Well, after clean up was over I was on my way to run my tour of st george. I just about circled the whole city. I didnt make it as far as green valley because I was leary of the uncleaned situation and didnt want further issues. The miles I ran was easy and no further problems. Now I must eat! Ave pace 7:55

Crossfit
5 rounds of:
400 run
5 pull-ups
8 back squats (inc wt)
5 HSPU

ran 1 mile warm up, and 2.25 mile cool down after wod.

Ran more this evening at the track and rec ctr. Went to yoga.

Ran on the treadmill after work. I dont mind the long mileage as long as I have a good fan, or 2 fans in my case! Ave pace 8:16

Crossfit (1 mile warm-up)
6 rounds of:
10 Kb swings (55#)
15 Squats
20 sit-ups
800 run

After work I ran 8.2 miles around town. The first 4 miles was uphill and mile 7 & 8 was close to tempo. Felt good!

It was blustery outside today so I hit the treadmill for another 10 miler. I had 3 basketball games on at the same time so the time went by fast. After a 2 miles warm up, I did a 400 at 7:30 pace at the beginning of each new mile. The rest of the pace was a 8:49(6.8mph). Ave 8:33

Easy progressive run on the TM. Started at 6.5 mph and increased 0.1 mph every quarter. Ended at 8.4 mph. Felt good! Ave pace 8:10

This morning i went running with cathy and her friends. So going, but I hope to get out again later today for another run.

This afternoon i ran down the marathon route. Ended up being a progressive tempo run (7:16, 7:00, 6:51, 6:51, 6:46, 6:34). Last 2 miles was cool down at 7:40. Ave pace 7:05. Good run!

Lunch-time run on the treadmill. 7 miles @ Ave 8:30

This evening I ran to yoga class, and then back home. Ave pace 7:58

Ran up old turkey road, cut across on the t-bone trail over to red hills pkwy, and ran over to bluff and home. 4 miles up, couple miles of trail and rollers, and all down hill from there. Ave 8:15s going up, slow throught the trail, and 7:30s down.

Treadmill run. Had to run almost naked since my body is so chaffed up from the cold and heavy sweating. I'm also tired and borderline sick. Need to slow down!
mile1 - WU @ 9:13 (6.5mph)
Mile 2 - 400 @ 7:30 (8mph), remainder 6.6mph
Mile 3 - 400 @ 7:30, remainder @ 6.7mph
mile 4 - 400 @ 7:30, remainder @ 6.8
Mile 5 - 400 @ 7:30, remainder @ 6.9
mile 6 - 400 @ 7:30, remainder @ 7.0
Mile 7 - 400 @ 7:30, remainder @ 7.4
Last two tenths were a cool down

Did my lunch-time dixie ctr loop from work. I found areas to extend the distance so i could get over 10 miles. The sun is out and temps were warm. Soft wind. Felt good and nice-n-easy. Ave pace 7:50

Easy/recovery run on the treadmill. Ave 8:39

Biked around the ironman course looking for friends. First time out on my bike in a very long time. I changed into running gear and headed out the hilly st george ironman course. Finally found my friends on my way back. They turned me around, under much protest, and I ran the course again! Feel good and felt strong all day!

Crossfit
A1. Bench Press 6.4.2.6.4.2 reps
A2. K2B 5 x 6 set
+
push-up ladder (1-15)
+
1 mile run

Did 1 mile run in warm up and 3 more miles after.

Lunch-time run from work to Jack-in-the-Box and back. Nice warm temps today with a slight breeze.

Lunch-time run from work to the dixie ctr then hopped over to the other side of the river trail and ran back. ave 8:52

Ran before I did a little crossfit. 4 miles on the treadmill.

This evening I ran to basketball and back. 3.5 miles

Ran the mayors loop and the trail system through bloomington hills. The boys followed along on their bikes. Ave pace 7:40

Dog Town Half Marathon. I just wanted to get a nice easy run in. I ran easy for the first couple miles. Felt too good not to take advantage of the race atmosphere so I turned it into a tempo run. Ran mostly 7's for the last 10 miles. Felt good to push a little for that distance. Ave pace 7:10

Crossfit

20-15-10-5 reps of:

pull-ups

kb swings

wall ball

During warm up started with half mile run and finished with a half mile run (easy) and did 10 power cleans #95

After work I ran home the long way down the trail and then back around bloomington hills. Ran 11.6 miles at 8:05 ave.

ran 2 miles @ 19:00 (9:30) TM
ran 3 miles @ 21:45 (7:15) Loop at work
ran 6 miles @ 53:00 (8:50) TM
Total ave pace 8:32

Broke my toe last night. Ran mostly on the treadmill to test out how much it would hurt to run. Went numb after the first mile. All is good!!

Crossfit
Work up of Over-Head Squats (OHS).
+
"Nancy"
5 rounds of:
400 run
15 OHS

I am so sore from golfing 18 yesterday that I reduced weight and held back a little today. Did a 400 run during my warm up. The 400's during the nancy were no faster than a 8:30 pace. Had to stretch a lot ofter the wod.

Lunch-time - Ran the bloomington loop from work (6mi). Hit the loops at christensen park on the way out and on the way back to get the extra mileage. Ran the high end of my easy pace on mile 3,4, & 5. Ave pace 7:41

Ran to basketball, stomped the team we played against, and ran home. 2.5 miles @ 8:00

Did a loop around town. Legs are sore today probably from playing basketball last night. Ave 8:20 pace

Easy loosen me up run. Seemed to work. Feeling much better.
17 min warm-up
3min @ 7 mph
2min @ 6.5
3min @ 7.5
2min @ 6.5, repeated 4x
10 min cool down

Lake to Lake relay. Instead of calling this a race I made this a training event. My first leg was #5 which had a good hill in it. I crushed the hill and the entire distance was a good tempo run. Ave pace 6:50. I had about a half mile warm up.

Next leg was #9, this is the hard leg of the entire relay. It gets rated a full 10 and is extremely hilly. The total distance was measured wrong and I ended up running an extra mile with one more hill added to it. Ave pace 7:28. This was a tough leg!

Ran a cool down to the finish which added another 1.6 miles. It didnt seem to relax my calves and glutes. Ave pace 9:00

Tried to run. My hip hurts so bad I think I'm resting for a while. I hurt my right hip saturday when I tried to run after one of my team mates to give him water. I was cold, seated, and tried to take off after him. I'm getting old!

yoga class. Hip still hurts but this really made things feel better.

Yoga class. I felt great all day yesterday. Things went to bad again today. Feel a little better after yoga.

Very light trail run/walk with the family. The hip was hurting but didn't bother my ability to move. We will see what tomorrow brings.

Crossfit
21 pull-ups, 11 squats, 10 push press (65#)
15 pull-ups, 8 squats, 8 push press
9 pull-ups, 5 squats, 5 push press

Did a good warm-up, and stretched really good after. Hip feeling better.

Tried to Run/walk. Not ready. Went to yoga

Am - Crossfit

PM - yoga

Feeling better today

Easy goes it.

Easy goes it and yoga class

Nice-N-Easy around the plant at work

Crossfit
1-5 ladder, repeated 3x
+
7 rounds of:
12 push-ups
7 K2E
10 squats
+
2 min plank

This evening 1 hr spin class and 1 hr yoga class

Easyyyy!!

Trails in Zions on the east side

easy run/walk

spin class and yoga class

Lunch time easy run/walk

easy trail miles out in hell hole / kayenta. Beautiful area!! Hip still hurts

crossfit

Easy trail out in hell hole. This time we went up into the slot cyn. Amazing place. Hip hurts

Did a full and serious crossfit workout. Didn't hurt my hip. Did spin this afternoon and yoga after. no hip pain.

Tried to put a little more into my run. Hip started to flare up. shut it down.

crossfit - took it a little easier this morning. hip ok

Griffith Park, LA - We did trail to Hollywood peak from Griffiths observatory and Hollywood sign and back.

Very slow jog to yoga class and back

Trail above Snow Cyn with the family. I wore those poor kids out!

easy movement. went to the lake with family. swam almost a mile. nice to swim again

Ran 2 miles with a little push. Not good. Hip still hurts. Spin class

Hip is sore. trying to work it out

Crossfit, 15 min spin on bike, and yoga class. Hip

Crossfit
Good Warm-up w/ 400 easy run
5 rounds of: (Treadmill)
400 run @ 5.6 mph, 20 abmat, 10 push-ups
400 run @ 5.7 mph, 20 abmat, 10 pull-ups
400 run @ 5.8 mph, 20 abmat, 10 dips
400  run @ 5.9 mph, 20 abmat, 10 push press
400 run @ 6 mph, 20 abmat, 10 push-ups
cool down 400 easy

Hip felt good for a change. I think the abmat every half mile helped keep the mid-section stretched. Very happy to see improvement!

Very easy to Jack and back. Yummm... tacos!!!

crossfit, spin class, and yoga

crossfit

Gila trail with cathy and joseph

biked virgin river trails with cathy

Ran very easy with cathy out on the SG marathon course. Had to walk most of the steep down hill. It just hurt my hip too much to go down hill.

Crossfit
10 rounds of:
400 run
5 rounds x5reps - Push-ups, Dips, Pull-ups, Kb swings, Push-ups
5 rounds x7 reps - same
10 Abmat

2 more miles with cathy this evening

yoga class

Crossfit
run 400, 10 pushups, 15 abmat
run 400, 10 pullups, 15 abmat
run 600, 10 dips, 15 abmat
run 600, 10 push press, 15 abmat
run 800, 10 pushups, 15 abmat
run 800, 10 pullups, 15 abmat
run 400, 10 dips, 15 abmat
run 400, 10 push press, 15 abmat
run 400, 15 burpees

out with cathy and the kids on the virgin river trail. took it easy

crossfit

4x with 8 reps each of benchpress & K2E

2 rounds of:

1 mile run, 5 pullups, 5 push ups, 5 squats, 5 k2e

First pool swim in a long time. 200 IM warm-up, 10x50yds with 30 sec rest, 100 cool down. Arms will be sore tonight.

This eving I went to spin and yoga

Trail run (running man trail) behind desert hills high school. Ran with friends. Hip is still bothering me.

swam (1100 yds)

100 IM, 6x50 free, 50 breast/back, 4x100 free, 50 breast/back, 200 free

Ran with cathy and katie on the stg course. hip was okay-ish.

Lap Swim
100 IM, 5x50, 5x100, 50 breast/back, 200

Evening spin and yoga class. I really cranked it out in spin. I was too tired to finish yoga and the fact that the others kept making it too cool in the room.

Lap swim
100 IM, 10x50yd free, 100 breast/back, 400 free

Evening lake of 0.75 mile swim, and 13 mile bike up the big hill

treadmill. did some pullups, dips and pushups between miles

Lap swim 1400 yds. Slow building

Ran the marathon course with cathy and her friends. Slow and my hip hurt more today then thepast couple weeks. When will this heal!

Ocean swim with my brother. Saw some sting rays.

Ran to the top of the mtn from leo carrillo. 2000ft climb in just over 2 miles. Coming down hurt!

Ran 3 easy with cathy. Went swimming after. 1800yds

Ran the SG marathon course with Cathy and friends. This has been my longest run in many months. Hip still hurts.

Ran 4 out and back during lunch. Killed lots of deer flys. My run was exhausting. I guess I shouldnt push so hard after just finishing a long cleanse/fast.

Yoga class tonight. That really helped these old bones

Lap swim. I had a short window to get a swim in before work. 100 IM, 6x50, 3x100, 200

This evening I Ran on the TM with some strength training in between

Ran from the bluff street church to home. The cool temps this morning were nice

ran over pine valley mtn. long story. maybe i will share later.

needed a run tonight

Ran with Cathy from highland park to home.

~~Trail run on Pine Valley Mtn. Started at Whipple TH. Ran to Brown's Point TH.

Warm up, then 4 ladders, rest at 6 mph between sets.

Ran with cathy in the rain.

Ladders on the TN

Ran with Cathy tonight. SO HOT!

(6X)
400 run
5 pull-ups
5 knee 2 elbow
10 push-ups
15 squats
Warm-up and cool down

Ran on the TM at work with a little strength training

Went out for my long run. Hot, Humid, and miserable! I think my hip is healed. Now its the task of getting ready for a marathon in 2 months. I hope I can break 4 hrs on this one.

Ran with Cathy. The hip is healed. Now, it's getting the body back into running shape.

Ran with Craig today. That's right!! I ran with someone fast! Actually, Craig needed a slow run so he invited me.

Yoga yonight

Ran around cedar

Ran pretty good today. Nothing hurt! :) Ran just under an 8 pace. Improvement!!!

Ran 3.5 more this evening with craig

ym

not a good day for running

Ran with Craig. He needed an easy run

tm

Ran in SLC after mtg

Ran 9 pace

Started running. Lasted about 2 miles. walked 11 more miles. Ran the last mile. Last mile didnt hurt my hip.

Ran the bloomington loop for lunch. Pace 8:30. Hip was in much better shape today. But, Rest of body not in running shape.

easy

Southern Utah Half Marathon. I ran with Cathy who was pacing the 2:10 group. This was my first race and longest run since I hurt my hip. Hip felt fine, but everything else hurts now! :(

Crossfit

warm-up (400m run included)

0.30 mile run

5 pull-ups

5 sit ups

10 push ups

15 squats

6x

ran with cathy

ran with cathy on the river trail

Longest run this year. Took it easy with Cathy. Ran the SGM course

Ran through snow cyn state park in the rain. Loved the cooler temps and the smell of wet desert. Great run

ran with cathys group on the virgin river trails

Long run from snow cyn to bloomington

My long run by feel on the STGM course. Ave 8:10. Too fast!!

Easy run for lunch. Nothing hard.

easy

Ran with one of my friends, Rich who was also injured. We ran with the 4hr pacer to mile 20 and then decided we had nothing to prove. Had a great time talking and laughing for 26 miles.!

First run since the marathon. Ran easy. Feel good.

Second run this week and my legs feel great! 8:30 pace

Yoga class tonight

P90X "chest & back" plus abripperx
I wanted to do something different today. This kicked my butt especially the abripper. I only got throught half the abripper. I will be sorry tomorrow!

Ran around town. 6.2 miles at 8:43 pace

4 mile trail run at snow cyn.

Ran easy with Cathy this morning.

Strength traing and abs for lunch. This evening an easy run with cathy to the college track. ran one lap and one set of stairs, 6x

tough yoga class! lots of sweating!!

Lunchtime run. Probably ran too fast.

Ran the red hills pkwy. easy

Walked 5 miles. The weather is beautiful in st george!

Ran easy with cathy. We ran to the track at dixie college. 4x100 and 4 stairs with a 400 lap after each stair.

snow cyn half

yoga

yoga

trail run

yoga

easy

red mtn trail. gunsite

TM ladders

weights and abs

TM ladders

Red Mtn. Gunsite trail with the kids

Sidewinder trail with cathy

TM ladders

Ran 3 at 9 pace, ran 2 at 8:30

TM. Each mile I did weights. Abs at the end

TM lumchtime.

Evening Crossfit - 3 rounds of 1 min amraps of box jumps, Kb swings, burpees, power cleans, other

Lunch time run on the treadmill.

Ran the virgin river trail with Cathy & Kristal. Lots of walk break! I guess I needed them since I never complained about walking

Easy run on the TM during lunch. Did some 4 Ladders during mile 3 & 4

Ran a 10k on the TM at the rec ctr. Started out at 9 pace. Increase 0.1 mph every mile.

TM ladders

1000yd swim - 100 warmup, 2x50 on 1 min (40-41 sec), 3x100 on 2 min (1:25), 100 cool down

Easy run on the TM

TM run

little faster than easy

TM easy run with 1 min accelerations at the end of each mile

9 miles on the treadmill. Good Times!