Why I Oughta!!!

AM - Track (800's)

WU: Mile Run, 4x100 sprint/glides, 2x200 (36&37s)
Core: 5x800 with 400m recovery under 3:00 (3:00, 3:01, 3:00, 3:02, 3:00)
CD: Mile+

I was worried that my legs were a little tired from last week. They felt wobbly while running, even during the 800's. My plan was to run 6x800 at 3:15. I had GI issues between reps 3 and 4, took care of business, and still held the pace. The last 200m of my 5th rep the GI issue started again and barely made it in holding pace, so I called it quits. I felt strong but GI issues hampered the run this time. I felt so good today I could had done 8 reps of 800's holding pace! We went to crossfit right after track. I figured a little strength training was in order since I couldn't finish my 800's.

CrossFit WOD

A.1 Front Squat 2 x 4 sets @ 135lbs
A.2 Side plank hold 45 sec/ side x 4 sets

B. 4 rounds all @ 100%

15 tough unbroken DB Hang Squat Clean (35lbs)
10 clapping push ups
15 pulls on rower for max meters (+130m)

*rest actively for 2-3 min between sets

I forgot to rest during the first 3 rounds. I couldn't figure out why this was so hard!! Cathy yells over at me that we are taking rests between rounds. Silly me for not reading the board!!

PM - Pool Drills (1700 yds or 1 mile) 35:00

4x200 (3:05, 2:57, 2:55, 2:53) on 4:00
4X100 (1:22, 1:22, 1:21, 1:21) on 2:00
4x50 (36, 37, 36, 35sec) on 1:00
4x25 (15, 16, 16, 15sec) 0:30
200 IM (50 each)

Feel Strong!! I wish I didn't have my baggy shorts on... I could have really showed some good times. 200's were slow since it was still my warm-up.

PM - CrossFit WOD

A. 10-1 Ladder for time: (8:19) Rx
Ring Dips
Pull-ups

B. Toes to Bar – AMRAP x 4 sets, rest 1 min (count #57)

C. 6 min practice Handstand walks or Handstand Holds

21 mile bike ride with Cathy... just a free spinning ride along the Virgin River trail system.

AM - Mid-Week Long Run

This was a repeat of last wednesdays run... 8 miles at marathon goal pace and 5 miles easy. We started again in Diamond Vly and ran to Worthen Park(finish line). I stayed with Heath and John to see if I could hold their pace. I was surprised that I could keep up and felt like I could over take them at any time. I think they were surprised to see me and I pushed the pace on the up-hills in which I got groans from the guys. :) We ran the first 8 miles at a 6:56 average pace, and the last 4.7 miles at a 7:28 average. We were suppose to run the last 5 at an easy pace, but that felt easy!

Splits: 7:21, 6:51, 6:48, 6:47, 7:04, 7:05, 6:46, 6:43, 7:28, 7:32, 7:27, 7:14, 7:33 (hills & Rollers)

PM -

Red Rock Relay (van2)

Leg 1 - 4.65 miles @ 38:24 (8:16)
Hard Uphill from navajo lake up to the lava flow pull-out. It rained and blew hard, and the elevation was close to 10k. Last year I ran the same leg. I was faster this year by only 15 seconds per mile. This didn't get any easier since last year. Splits: 8:02, 8:24, 8:29, 8:43, 7:18(last 0.65 mi which was slightly down and my only down hill)

Leg2 - 5.15 miles @ 38:38 (7:32)
I had to finish the summit up the mountain just south of Enterprise for the first 1.5 miles, then a nice gradual slope down for the next 2 miles, and then a gentle climb back up to mountain meadow. It was the middle of the night and I had most of my kills on this leg. I was very happy never to be pasted by another runner this year. Splits: 8:27, 7:34, 6:53, 7:15, 7:27, & 7:31 (last 0.15 miles)

Leg3 - 6.7 miles @ 50:25 (7:32)
I ran this same leg last year too. The first 2 miles was downhill and then climbing the rest of the leg. Some guy tried to catch me going down the hill. I guess he didn't like me passing him at the start. I dumped him on the uphill. :) I ran this leg much faster than last year too!! Splits: 6:45, 6:47, 7:15, 8:00, 7:38, 8:25, & 8:17 (last 0.7 miles and this had the steepest incline of my whole race... ugh!) I knew I was almost done so I punched it to the finish!!

Our whole team did really well. Heath, Craig, and John ran under 7:00's pace. Heath had the fastest times, but two of his legs were downhills. Craig would have been faster but he had a very hard hill climb on leg1 and the longest run on leg 2 and another hilly run for leg 3. Our total race distance was about 185 miles in 24:24 time. Still waiting to see our placement.

I ran 2 miles with Tige to help him finish out his last leg.