Why I Oughta!!!

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. :)