Running

Crossfit.  50-40-30-20-10 of sit-ups and double-unders.  Finished in 7:49, which was about 25-30 seconds faster than the last time I did this workout in early January.

Ran 4.0 miles on the TM at the LC right after Crossfit since the workout was fast today. 

PM 5.0 on the TM.  Slow. 

Crossfit.  AMRAP in 20 min of 10 wall balls, 10 meter burpee broad jumps, 10 push-ups and 10 meter crab walk.

16.15 in 2:08:42 (7:58).  Started just after 5:30 am and was alone today.  Not as cold as I was expecting, but I layered up pretty good.  Ran up to 300 W. and then eventually up by Smith's Mktplace and up the Suncrest mtn a bit and then turned around and came home.  Lots of climbing on the way out.  By far the best long run I've had this year.  All my miles beginning with 10 were around 7:30s or below, which I haven't come close to doing on even a normal run during the week.

Crossfit.  Lots of different lifts. 

8.0 in 1:06:06 (8:16).  Short cemetery loop.  A couple of good hills to climb on this loop.  Took it easy.  Pretty sore from Saturday's workouts.

PM 5.10 in 41:19 (8:06).  Ran nice and easy around the JRP out by Saratoga. 

Crossfit.  AMRAP in 20 min of 8 pull-ups, 8 box dips, 4 hand stand push-ups and 8 kettle bell swings at 44 lbs.

PM 5.0 on the TM.  Some faster miles thrown in. 

PM Crossfit. 4 rounds for time of 21 wall balls, 15 power cleans (105 lbs) and 9 burpee pull-ups.  Was going to run a few on the TM after at the LC, but I was soaking wet from sweat and just ready to be done.

8.0 in 1:02:38 (7:50).  Short cemetery loop.  Same route as Monday morning.  My goal was to beat Monday's time, which shouldn't have been very hard to do since I took it easy that day.  Nice run.  Kept the effort up.

PM Crossfit.  5 rep dead lift max (225 lbs).  21-15-9 of dead lifts (175 lbs) and 400 M run.  I'm counting the running. 

4.0 no watch.  Slow and easy out towards my old church and the freeway.

PM Crossfit.  18 min AMRAP of 15 box jumps, 12 push press (85 lbs) and 9 toes to bar.  Good workout. 

18ish miles in 2:26:11.  My garmin went all wacky on me around mile 13 and it added mileage.  So my mileage is a pretty good estimate.  Started just before 5:30.  It was about 30 degrees.  Got up to 300 W. and hopped on the paved trail that heads north.  I've ran on this trail a bit, but today I was staying on it until it ended.  It went all the way up to Timp Highway.  I crossed there and ran up into Traverse.  I was on the end where there were no houses initially.  I climbed and climbed until the road ended and then ran on the dirt a bit.  Tons of deer up at the top.  I probably saw 75 head of deer on the run.  Turned around and came home and added some on in Lehi.  Good run and nice to run a different route.

Crossfit.  10 rounds of 4 tire flips and 100 m sprint.  I quit sprinting after the first 3 cause my left heel was bugging me. 

8.10 in 1:07:08 (8:18).  Legs are very sore and tired from Saturday's workouts.  Ran the first 2 with Mark and then he turned around.  Ran west on 700 S. out to the JRP and Willow Park and then home via the jr. high on Main St.

Crossfit.  Snatch complex (didn't do much here) and then 12-10-......2 of handstand push-ups and 2-4-6......12 of clean snatch at 75 lbs.

Crossfit

WOD For Time: 60 Calorie Row 30 Meter Suicide Sprint 60 Games Style Box Jumps 24″/20″ 30 Meter Suicide Sprint 60 Kettlebell Swings 53/35 30 Meter Suicide Sprint 60 Ring Push-ups 30 Meter Suicide Sprint 60 Pull-ups 30 Meter Suicide Sprint

Good workout. 

10.05 in 1:17:29 (7:42).  No work the next two days.  Started at 6:30 and ran out towards Saratoga 5 miles and then back.  Felt good and smooth and was able to clip along pretty good.

Crossfit.  Turkish get-ups.  I can't do these very good.  Then 70 lbs farmer carries, 25 sit-ups, 25 double-unders for 6 rounds. 

10.05 in around 1:19:25 (7:53ish).  Started at 6:30 and went up 300 W. and on towards the Smith's Mktplace a bit and then came home.  Big climb up 300 W. Actually went a bit quicker than I expected and didn't feel near as good as yesterday, but still a good run.

Crossfit.  5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks.  I did 95 lbs.  Good workout. 

20.50 in .....(my time got messed up.  I left it running when I hit the bathroom one time, so it was off quite a bit).  Probably averaged around 8:15ish for the run.  Started at 5:10 and went  out towards my old church and the freeway.  Ran the frontage road and then the farm roads and eventually went over the freeway in P.G.  Ran to the Wal-Mart.  Ran around P.G. and then came back.  Last two miles were rough.  I was low on fuel.  

I wanted to get a long run in and do it on tired legs.  I did 10 miles each day the last two days plus went to crossfit both days.  This may be the longest run I do before Boston.  Glad to have it in.

Crossfit.  AMRAP in 12 min of 150 wall balls, 90 double-unders and 30 muscle ups.  I got through the double unders and then did 4 pull -ups (4 pull-ups 4 dips = 1 muscle up).  The wall balls were a killer after the long run. 

5.0 on the TM.  Real slow pace.  My body felt like it got hit by a truck yesterday and this morning.  The inside portion of my hamstrings are very sore due to the long run on Saturday and all the wall balls on Saturday as well.  Actually felt better than expected while on the TM.

AM Crossfit.  3 x 5 push press (95 lbs) then 10-9-8-7........1 of push press (95 lbs), strict chin-ups, and 30" box jumps.  This one hurt.  I feel like I'm still recovering from Saturday. Just feel exhausted.

PM 5.05 in 41:11ish (8:11).  Ran out towards Saratoga and back.  Still recovering. 

PM Crossfit.  4 individually times rounds of 500 m on the row.  Finished all of them right around 1:46-1:47.  Then 50 evil wheels.

Went to the gym and did a little over 3 miles on the TM.  Slow.  My body just isn't recovering well this week. 

8.0 in 1:05:41 (8:13).  Up to 300 West and around there a bit and back home.  Knees were sore.  

Crossfit.  5 rep deadlift max (205 lbs).  Then 5 rounds of 30 m suicides, 20 hollow rocks, 10 band good mornings.

3.45 in 27:54 (8:05).  Ran home from Crossfit.   

17.55 in 2:14:03 (7:38).  Far and away my best long run in this marathon training cycle.  Started just after 5:30 AM.  Perfect temps....between 45 and 50 with a bit of wind by the point of the mtn.  Did the standard route until mile 3 and then veered off and ran parallel to State St. and then eventually made my way out through Thanksgiving Point and ran along the west frontage road up and over the point of the mtn a bit and then returned home.  The plan was 4 easy miles and then to push it up through mile 14 or 15 and then cool down back to home.  Splits for 5 through 16:  7:47, 7:33, 7:53, 7:47, 8:01, 7:17, 7:17, 7:10, 7:07, 7:03, 7:06, 7:11.  Nothing to write home about with a lot of those splits, but for me it was a great confidence booster.  Lots of gradual and not so gradual up and down hill throughout this run.  Good run.

Crossfit.  3, 6, 9, 12.....of thrusters and chest to bar pull-ups.  I did 62 reps at 75 lbs on the thrusters. 

Crossfit.  3x5 back squats (105 lbs) and then 5 rounds for time of 10 goblin squats (44lb kb) and 10 burpee box jumps.  

3.45 no watch.  Ran home from Crossfit. 

PM 5.15 on the TM.  Around 8:15ish pace. 

AM Crossfit.  Handstand holds x 5 for time.  Then 3 separate rounds of AMRAP in 6 min with 1 min rest between of 12 push presses (95 lbs), 9 kb swings (53 lbs), and 6 pull-ups. This workout killed me.

PM 5.20 in around 44 min on the JRP out near Saratoga.  Not a good run.  Felt light headed. The Crossfit workout from this morning destroyed me. 

PM Crossfit.  1 mile run.  Rest 5 min.  800 m run.  Rest 3 min.  400 m run.  Rest 2 min.  100 m run.  This WOD is definitely right up  my alley.  Finished in 19:53 (this is inclusive of the rest time).  Threw down a 5:30 mile to start things off, which obviously gave me a huge lead on everyone.  I don't think I've ever run a mile that fast on a flat course.  I didn't see another time on the board lower than around 21:15ish.  About 2 miles total during the class.

4.25 on the TM.  Cooled down after Crossfit on the TM at the LC.   

Crossfit.  30-20-10 of overhead walking lunges (35 lb plate), plyo push-ups, and then 400 m run after each set.  Ran a total of about 1 mile.

Ran home 4.0 slow miles from Crossfit. 

PM Crossfit.  "Angie" 100 pull-ups, 100 push-up, 100 sit-up, 100 squats.  Was out of town from Thursday through Friday mid-day in Reno.  Got home and went to Crossfit.  This is one of the toughest workouts.  I was doing pull-ups in increments of 2 and 3 for a while.  Same with pull-ups.

16.0 in 1:57:45 (7:22).  Started at 5:30 with Mark.  Same route as last week (up into Thanksgiving Point), only I turned around at 8.  Did 4 miles easy and then started into a 10 miles tempo run.  Splits were:  7:20, 7:05, 7:22 (hill), 7:14, 6:54, 6:44, 6:51, 6:51, 6:45, 6:38.  Cooled down with 2 more miles to get home.  Really good run for me and a good confidence booster.  The last two miles were tough and I had to really focus to keep them on target.  Those middle miles just felt good though and I got into a really good rhythm.  Upper body is really sore from Crossfit last night.

Crossfit.  3 rounds of 800 m run, 30 box jumps, 30 russian kettle bell swings (70 lbs).  I was dying on this workout, mainly due to the long run this morning and the crossfit workout last night.  The kettle bell swings did me in.