Running

AM 5 on the TM.  

PM CF 

AM 12.25 in 1:35:30 (7:48) on the TM.  Felt pretty good today.  This was a planned cut back week with hopes of getting the mileage up around 50 next week.

Crossfit 

4 more miles on the TM in the early afternoon.  Actually felt really good.  Kept it easy between 8:00 - 8:30 pace. 

AM 3.25 on the track at the LC and then 3.75 on the TM with 20 1min on/off segments with the on segments between 6:50-6:58.

PM Crossfit 

AM 7 miles total.  First 4.5 on the track and then the last ones on the TM.

PM Crossfit 

AM 5 slow miles on the TM in about 44:30.

PM 5 more miles on the TM in about 43:00. 

PM 7.25 on the TM.  Worked the pace pretty good tonight.

AM 4 slow miles on the TM.

AM 13 in 1:40:30 (7:43) on the TM.  

Crossfit. 

PM 3.5 slow miles on the TM. 

AM 3.5 on the TM.  Flying to Bozeman so not much time this morning.

PM 3.5 on the TM in Bozeman in the early afternoon.

AM 2.5 easy on the TM in Bozeman.  I just wanted something to get the morning started.  I should be able to get another run in later today.

PM 6.10 on the TM.  The last 3 at around 7 min pace.....which is flying for me right now. 

Crossfit.

PM 6.10 on the TM at about 8 min pace.

AM 5.0 on the indoor track.  Body is sore and tired.

PM 5.5 on the TM. 

AM 14.50 in 1:53:25 (7:50).  Long(er) run with Rob and Ryan this morning.  Started at the Maverick at Thanksgiving Point and basically headed south through Lehi and then back up north.  Pace was around 8:00 for the first 5-6 and then it was anywhere from 7:30-7:40 after that.  I struggled the last 1.5, but running with these guys made me keep going.  Rob looked liked he could have run another 10 miles.  This was my first run outside in close to two months.  I have a long ways to go to get ready for Boston.  Good run though and it went by fast having others to run with.

PM Crossfit 

AM 5.25 easy, slow miles on the TM.

Crossfit 

AM 5.50 on the TM at just over 8:00 pace.

PM Crossfit and then 3 slow miles on the TM. 

AM 9.5 on the TM at about 7:55 pace.  First 2.5 were on the indoor track.  Only workout for today.

AM 7.10 in 54:25 (7:42).  It was just over 30 degrees and the wind was mild, so I ran outside.  Did the standard route with a bit added on.  Did 3 miles faster in the middle (7:33, 7:07, 6:58).

AM 5.3 in 46 min.  Just a slow, recovery run on the TM.

PM Crossfit. 

PM Crossfit and then 3.5 easy on the TM.

AM 15.85 in 2:02:30 (7:44). Started at about 5:40 and headed north and got up into Thanksgiving Point and then made a loop and came back south.  Was worried about the weather, but it turned out to be pretty good except for a couple of cold spots where the wind picked up from the south.  And I actually felt pretty good for most of the run, especially at the end.

Crossfit 

Around noon I ran an easy 3.5 on the TM.  Slow, but legs felt really good. 

AM 4 miles in about 34:45 on the TM.  Should be able to get another run in tonight.

PM 7.5 in 56:30 on the TM.  Felt really, really good on this run.  This will be a cut back week for me.  Hopefully hit around upper 30s on the mileage with a long run on Saturday....then will up the mileage again next week hopefully. 

AM 5.10 on the TM with most of it around 8 min/miles

PM Crossfit 

AM 3.6 on the TM before heading to Reno.