Why I Oughta!!!

Ran with Craig and John. I am more sore than after the marathon. Moving is so hard on my body. Ave 7:50 pace

Crossfit

7 rounds of:
400m run (tempo)
7 headstand push-ups
7 burpees
1 set of stairs
1 min rest

I did a 400m run during my warm-up. Tough workout... I thought I was going to fall down the stairs the last 2 rounds.

Ran with Cathy, John, and Heath. Easy run around the virgin river trails. I got to run a 1/3 mile tempo to catch Cathy when she made a wrong turn. Ave pace 8:35

Ran with Craig, John, and Phil on the IM course. We pushed a good pace up hill for the first 4 miles. Last mile Craig and I pushed a half mile pace of 6:30 on the last mile. Splits: 8:33, 8:05, 8:59, 7:52, 7:15, 7:33, 7:05

Ran in Mesa while visiting Cathys family. Cathy stayed up all night with her dad who is suffering from terminal cancer. I went running when she came to bed to rest. Since I was going alone I decided to see what I had in me. I was still sore from yesterdays hill run, but I wanted to see what I had left. First 4 miles was a false flat and head wind... not a good way to start.  I didn't make it very far before I started to hurt. Oh well, just wanted to see. Later that day Cathys father passed away. We found out 3 weeks ago that he was terminal. He was only 67 years old. We will miss you Dad. Splits: 7:18, 7:17, 7:19, 7:11, 7:21, 7:34, 7:41, 8:05