Running

5.35 in 45:24 (8:29).  Standard route.  Slow and easy.  My body is destroyed from the last few days of workouts.  Sore everywhere.

2.30 to the high school track and then did: 400 m, 2 x 800 m, 400 m, 800 m.  Little rests in between.  Nothing real formal, but wanted to get some faster segments in.  Ran home.  7.60 total in 1:02:40.  Upper body very sore still from weekend Crossfit.

AM Crossfit.  Tired.

PM 5.50 at 7:56 pace.  From jr. high out to the JRP by Willow Park and then back. 

AM Crossfit.  20 rep max deadlift (135 lbs).  50 toes to bar.  Struggled with this workout because my hands are hurting me.  Did some planks for a bit after.

PM 5.0 on the TM.  2 mile warm up and then wanted 3 miles around 7 min pace.  Was feeling light headed around the 3 mark.  Eventually broke out of it, and was able to run miles 3-5 around 7:05 to 7:20 pace.  Just didn't feel that great though. 

AM Crossfit.  21-15-9 of wall balls, burpees and push-ups.  Finished around 9:41.  

PM 30 min on the elliptical and then 2.20 miles in 20 min. 

13.10 in 1:42:03 (7:48).  Started at 5:40 AM.  Cold.  I was back in my all winter gear.  Ran up to the Smith's Mktplace and back.  4 mile warm-up, 2 miles at 7:32, 7:09, 1 mile slow, 2 miles at 6:52, 6:39, 1 miles slow, 1 mile at 6:27, 2 mile cool down.  Did not feel as good as the last two Saturday runs.  Right hamstring is a bit sore.  Hopefully everything settles down and heels up over the next week before the marathon.  

Crossfit.  "Fight Gone Bad"  3 rounds.  As many reps as possible in 1 minute of each of the following with 1 minute rest between each round.

Row (for calories - one calorie = one rep)

wall balls

deep sumo lifts (75 lbs)

box jumps

push press (75 lbs)

I did 80, 70, 62.  Harder workout than I anticipated, but I liked it. 

Crossfit.  400 m run, 800 m run, 40 pull-ups, 40 burps, 40 knees to elbows, 40 hand release push-ups, 40 double-unders 800 m run.

Came home and ran 2.50 slow miles.  Now off to Bozeman until tomorrow.   

7.20 in 1:00:52 (8:27).  Did just under 3 on my own and threw in quite a few strides and then picked up Ryan and we did just over 4 together at a slow pace.

4.0 no watch.  Up to Wines Park and back.  

We leave for Boston tomorrow morning.  Not sure what this race holds for me, but I'm going to run it as hard as I can.  I'm confident that I can hit the first half around 1:27:00 to 1:29:00.  It's the second half that worries.  I haven't raced at all this year, and I'm not quite sure what kind of benefits, if any, I'll get from Crossfit.  It will be fun anyways. 

Crossfit.  15 kettlebell snatches (right 35lbs), 20 mtn climbers, 15 kettlebell snatches (left 35lbs), 30 star jumps.  3 rounds of this.  A lot harder workout than I anticipated. 

Ran for just over 42 minutes.  I'll call it 4.75.  Went down by the Commons and then headed out and over the bridge by MIT and back.  What a really fun place to run.  I wanted to just keep going.  Thousands of runners out this morning.  Spent the day at the expo and then at the Bruins hocky game and eating.

Kind of a miserable, death march of a run for me.  The heat just destroyed me and it got me early.  I wanted to be done at mile 10 and at mile 15 I thought "this is going to be a long 11 mile walk."  Still fun though to run back here.  Wellesley, Boston College and pretty much the last 5 miles are just incredible.  The crowds are unbeleivable.  More than any other marathon besides the first one, I was just so glad to be done.

My plan was to start off and try and hit around 21:30 to 22:00 on each 5k and see how things felt after a couple.  First two 5ks came in just over 22:00, which was slower than I wanted, but not too bad.  The bad thing is that I felt like I was having to really work hard to get these times and the miles were not clicking by very fast.  I was drenched in sweat after a mile. I knew things were going to be rough when I already had the doubts creeping in around mile 8 and 9.  I should have just dialed it back and took my time once I had these thoughts.  I hit the half in just over 1:36:00, which also wasn't too bad, but I just was not in it mentally. Anyways, it turned into a run/walk marathon pretty early for me.  The Newton Hills were a lot tougher this year than I remembered them being from last year.  On the down hills I was actually able to keep a descent pace going, but then I would stop and walk when it flattened out.  

Overall, the race itself was a blast.  There is nothing like running that marathon.  The way I ran the race is what is disappointing to me.  I wish I would have just held back and took my time.  I probably should have just started and ran with my brother, who ended up finishing about 1 min ahead of me.  It's easy to say the heat is what destroyed me (and I think it did), but I should have been smarter with things from the beginning of the race.  The trip was very fun though.

5k 22:05

10k 22:04  44:09

15k 23:12  1:07:21

20k 23:55  1:31:16

Half 5:03  1:36:19

25k 21:24  1:57:43 

30k 27:51  2:25:34

35k 29:00  2:54:34

40k 29:22  3:23:56

Finish 12:25  3:36:21 

Elliptical for 1 hour.  I had to do some form of exercise cause I felt gross.  Legs are sore, but nowhere near as sore as after other marathons or even half marathons I've done.  But I'm still going to try and really ease back into things.  Two of my toe nails took the brunt of the damage during the marathon.  Nice to sweat a little today.

Crossfit.  Deadlift - 5 rep max (175 lbs - easing back into things).  Then in 5 rounds complete in 3 minutes 400 m run and 12 toes to bar.  This workout is right my alley.  This is the first I've run since the marathon.  Felt clunky and heavy and pushed it a lot more than I should have.  

7.0 in 58:42 (8:23).  Ran the standard route with some extra added on.  Took it slow.  Legs got a little sore at the end, but mainly my quads were just tight.

Crossfit.  AMRAP in 25 min of:  400 m run, 20 kettle bell swings (53 lbs), 20 sit-ups, 20 box jumps.  I got in another 1.25 miles of running.

8.50 in1:07:07 (7:54).  Perfect temps.  Ran a loop out towards Saratoga, connecting to the JRP and around home via 700 S.  Quads get fatigued around the 6.5 mile mark, but I just kept things easy.  

Crossfit.  800 m run, 30 box jumps, 15 hand stand push-ups (2 mats), 400 m run, 15 hand stand push-ups, 30 box jumps, 800 m run.  First 800 m run was in 2 min 45 sec and the last one was in 3 min. 

7.0 in 56:51 (8:07).  Up 300 W. and back.  Really slow at the beginning and then my legs were done around mile 5, but for some reason the pace actually picked up over the last 3-4 miles.

Crossfit. This one was tough, but I liked it a lot.  Finished in just over 32 min.

100 Double Unders
90 Mtn Climbers
80 Lunges
70 Push-ups
60 Kettlebell Swings 53/35
50 Wall Balls 20/14
40 Good Mornings 45/30
30 Overhead Squats 45/30
20 Evil Wheels
10 Burpees

4.0 with Ryan.  Slow.  Real slow.  Like 9:30 pace probably.  My legs/body are dead, but it felt good to get outside and get something in.

Crossfit.  2x2x2x2x2x2x2x2 weighted push-ups.  I got up to 50 lbs.  Then 4 rounds for reps of:  pull-ups, box jumps, double unders.

Ran 2 slow miles after Crossfit.  Body is still pretty beat down. 

PM Crossfit.  21-15-9 of kettlebell swings (53 lbs) and burpees.  3 min rest, then:  9-15-21 of toes to bar and star jumps.  

Was going to run this morning, but decided to heal my body up a bit more. 

14.10 in 1:46:42 (7:34).  Started just after 5:30.  It was just below 35 degrees.  Did the Thanksgiving point route, 7 out and 7 back.  4 mile warm-up and then wanted the next 7 between 7:00 and 7:30 pace.  Didn't want to have to push it, but wanted to keep things reasonably honest.  Splits for the 7 were: 7:29, 7:15, 7:29, 7:10, 7:17, 7:13, 7:11, 7:10.  Around the 9 mile mark my legs were struggling a bit.  All week they've been sore/dead.  Thanksgiving Point was a zoo with all the runners for the half out there.  Overall a good run.  I think I'm going to run the Provo City half next Sat so I can try and get some good, faster miles in.

Crossfit.  4 rounds of plyo jumps, bear crawls, 4 tire flips, 400 m run.