Why I Oughta!!!

Biked 30 with craig in the evening. Nice weather today

A beautiful day which made for a fantastic run! I ran from work and followed the road going out the back way into bloomington. The first 2.5 miles was uphill. I wanted to hold 8's for my warm-up. The last hill which started right after mile 2 was the big one. I managed to hold a 8:30 up that beast. The rest of the run was downhill or flat coming back around over to the dixie ctr and down the virgin river trail into bloomington. I had two small hills which slowed my pace a little on mile 7. I did my 8 miles in under an hour(58:52). Last mile was sort of a cool down mile. Splits: 8:00, 7:47, 7:33, 7:20, 7:11, 7:01, 7:04, 6:56, 7:20

Crossfit
4 sets of:
A.1 Back Squat 5.3.2.1, rest 60 sec (135, 155, 175, 185#)
A.2 Dynamic Push-ups 12 reps, rest 60 sec
+
10 minute amrap of: (Completed 6 rounds)
8 clean and jerks @ (75#)
30 double unders

Track... started with warm-up, 6x100 w/ 100 recovery, 7x200 w/ 100 recovery, 4xstairs, and cool down. Average 200m time was 45 sec which is almost a 6:00 pace. We are still starting out easy. Should start building in the next few weeks.

Pushed it on both rides. 14 miles to work. I took the long way and averaged 20.5 mph. After work I rode another 31 miles with craig, heath , jake, rich, and breanna. We averaged 20.4 and with hills too. Heath blew another tire.

Kind of a transition after a 45 mile tempo bike ride. I ate dinner first and cleaned the crossfit gym. I got out fairly late but the weather was still mild. I love spring time in st george!! I zig zagged all over town. I tried to hold an 8 min average pace. That was easy enough on the uphills, but I really had to hold back on the downhills. Great weather, great run. Splits: 8:02, 8:01, 7:55, 7:49, 7:53, 7:52.

Biked 21 miles with the girls. I just spun my bike at a high cadence. That's always a good workout. Transitioned to run 4 miles at just under a 8 pace.

Spectrum 10k... I was shooting for a sub 40 min finish. The course is fast the first 3 miles, but then we fight rollers for the last half. I was close, but GI issues played havoc with me. The first 5k was right on pace, and by mile 4 I was clinching to hold it all in. I was dry heaving at the finish line and all that pushing was causing the other end to shoot out. I ran for the portapotty.... I was a mess. I got third in my age division. The second place guy finished 15 sec ahead of me and first was about a minute. If the GI problems were not there I know I would have been a contender for first in my division. Oh well... gives me something to strive for next time! Splits: 6:03, 6:39, 6:22, 6:40, 6:52, 7:03, 6:03 (last 0.2)

I did a 3.1 mile warm up before the 10k, and a 1.5 mile cool down after the race.