Why I Oughta!!!

Ran with Craig. Very frigid and I never warmed up. 7:25 ave

And Crossfit after my run with Cathy.
3 rounds of:
A1: 8 Bulgarian split squats, rest 45 sec
A2: 8 Turkish get ups 25#, rest 45sec
+
10, 9, 8, 7, 6... 1
10 wall balls, 15#
10 pull ups

Ran around the black hill with John, Heath, and Phil. We took it easy today. I dressed very warm this time. Splits: 9:36, 9:17, 8:16, 8:16, 8:10, 8:01, 8:21, 8:42, 8:37

Run to crossfit. The wod had 4x200 sprints.

Crossfit
Strength: build up to a tough hanging squat clean. (95, 115, 125, 135#)
+
200 meter run
10 hanging squat cleans (95#)
20 push ups
200 meter run
8 hanging squat cleans
20 push ups
200 meter run
6 hanging squat cleans
20 push ups
200 meter run

An easy run around the downtown area with Craig and John. ave 8:10

Expedition relay Ultra
I ran 50 miles.... this wasn't about speed. I just wanted to see if I could run 50 miles and finish under 9 hours. I did both!!! Miles 30 through 40 were the hardest... mostly due to mental fatigue. I did loose my support from mile 20 to mile 30. I was just getting ready to lay down on the road when they found me. I was so thirty and hungry. I felt good at the finish line. Maybe I can handle a 100 miler.