Why I Oughta!!!

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!!!