Why I Oughta!!!

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
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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)
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7 hang power cleans – tough reps but fast (135lbs)
400 m run (time: 1:35ish)
*rest 90 sec. x 6
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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)