Why I Oughta!!!

Running 5 miles each day this week at 7:30's. Dodged a lot of wildlife this morning. Ran past two foxes that were playing on the side of the trail. The skunk was almost a disaster. It was still dark and I didn't realize I was running behind him with his tail straight up. I am very lucky he didn't spray! Feeling better this week. I still need to get more sleep. Splits: 7:28, 7:18, 7:21, 7:30 (hill), 7:18

This evening craig and I did Crossfit.

2 man team for 2 rounds of:
200 DU
100yd farmer carry (45# ea hand)
80 walking lunges
60 KB swing (62#)
40 toe to bar
20 headstand pushups

Total time was 26:30. We each did half the reps of each skill. The second round we had to break it up more into quarters.

Met at 5am for track. Craig wasn't feeling it so we mostly goofed around. We did a 1 mile warm-up (8:25), and 4x100 sprint/glides. Sat on the field and talked for a while. Started to do a 200 and he quit after the first 50 meters. His foot was hurting too much. We cooled down for 3 laps and sat around the track until the other boys showed up to run. I ran with them for their warm-up mile (7:28). We did a 2 mile tempo run at 7:06 & 6:47. The last mile was a little faster since I pushed them into a race the last 2 tenths. Cool down run for a half mile (7:35).

Crossfit (0.5 mile warm-up run)
5 rounds of a 3min amrap of:
3 power cleans
6 pushups (release)
9 air squats
1 min rest after each round

completed 17 1/3 sets

Took advantage of the cooler weather today for a lunch time run. I really felt like I was jogging today. It took a conscious effort to stay on a 7:30 pace. I started off too fast thinking the deer flys were going to catch me. One did try to bite me on my last mile. (Deer Fly Kill Score: Ben 1 Deer Fly 0) Over-all a good run!! Splits: 7:21, 7:24, 7:18, 7:22, 7:33 (ave:  7:24)

Swam 1 mile at the lake tonight with tri-club

Today I ran the same pace and course as yesterday and this time it didn't feel like a jog. It was warmer and more deer flies out. (Deer fly kill score: Ben 7 Deer Fly 1) Splits: 7:32, 7:22, 7:19, 7:25, 7:20 (ave: 7:24)

TM run @ 8 mph... mile 3 & 4 was on a 1% incline. Killed 1 deer fly

Trail run