Why I Oughta!!!

Ran 2 miles on TM at 8:20 pace, 5.2 miles on the bloominton loop @ 7:28 ave pace, and 1 mile TM cold down at 8:20. Nothing too eventful except the weather was perfect... sunny and 50 degrees! Also, I have been coughing for the last several days... I cough when I eat and drink... I cough when I talk too long! I run 8 miles and never coughed once!!? Go figure?!

For lunch I rode my trainer and did the Spinervals workout- road warrior dvd

Main set is 3x10min time trials. My legs were very tired after that one!

This evening I hit the gym for crossfit. I did a 3.1 mile warm-up at a 8:05 pace. Then jumped right into it. I am going to have some tired legs tomorrow... lots of core and legs today!!

A.1 Back Squat, 4 x 4 sets 30X0, rest 30 seconds.
A.2 Weighted pull ups 5 x 4 sets; rest 90 seconds

B. Side plank hold 30sec./side x 3
+
2 sets not for time:
20 OH R. arm KB lunge steps, 35lbs
60 sec. accumulated FLR hold.
20 OH L arm kb lunge steps, 35lbs
60 sec accumulated FLR hold

Since my little bruddah and I hit the all-you-can-eat-sushi for lunch today I knew this afternoon was going to be a big workout(s)! I first did my xfit workout "helen" which is 3 rounds of an almost all-out 400 yd run, 21 KB swings (53lbs), and 12 pull-ups. I completed that in under 12 min. The pull-ups slowed me down because I kept slipping off the bar from sweating too much. I am taping the bar next time. Then I went straight to the pool for 1500yds of pool drills. Half of the drills were kicking. Then... right after that I met up with craig for a 9 mile run. First 4 miles was under 140 HR, then next 4 miles the HR had to stay above 144 but not higher than 160. It was dark, cold, and windy. My sweat was turning my wet clothes into a swamp-cooler... BURRRR!!!!! Ave pace = 8:20

When I got home, Cathy showed me our commercial we did 2 weeks ago for sunwarrior foods. I really am not an actor... too funny!!

Crossfit "Annie"

50, 40, 30, 20, 10 reps of:
Double Unders
sit-ups

I did DU only on the last 40 reps. Total of 150 sit-ups, 390+ single unders, and 40 double unders.

Ran with Cathy, Britnee, and Jared. We started out at +9:00 pace for the first 2 miles. I sped it up by running looped streets back to the group. After mile 8 the others ran home, I continued on holding my pace between 7:45 to 8:00. Felt good the entire run... lots of hills and rollers!

Rode 50 miles of the Veyo loop... the temp was bearable since I was dressed for artic conditions... good thing too... the wind was the worst I have ever endured on this ride. We were almost at a stand still on some hills and riding downhill felt like riding uphill. We also did 5 repeats on the wall.