Running

4.15 in 33:29 (8:05).  Out towards Saratoga and back.  First run this week cause I've been out of town.  

PM 2 mile warm-up, then 5 x 400 with about 1:15 to 1:30 rests in-between.  Splits: 86, 90, 82, 81, 85.  Cooled down for a bit.  

Running the Provo City Half this week.  Not expecting much, but expecting to get a good workout in. 

Crossfit.  3 x max ring dips (7, 6, 5).  Then for time: 150 sit-ups and 150 double unders.  Finished in 8:24.  

Ran 3.50 right after Crossfit in 28:15. 

4.0 slow miles in the early afternoon.

Pleasantly surprised with my race today based on my last few weeks of running.  My expectations were low, but I had a really good race and enjoyed things quite a bit today.  Race started about 1.5 miles up South Fork and pretty much just came out of the canyon and down University.  

1 6:17

2 6:17  12:36  I was actually very conservative on these first 2 miles which have a lot of downhill.

3 6:32  19:09  Stopped and walked for a second through the aid station.  Did this at every one of them.

4 6:16  25:26

5 6:13  31:39

6 6:17  37:57  Just cruised along for the last few miles.  Lots of marathoners on the course cause they started about 15 min ahead of us.  It was fun to have people to catch.

7 6:29  44:26

8 6:27  50:53

9 6:45  57:39  I had Melanie B. and her friends in sight the whole race.  Finally caught Melanie and ran a bit with her for the next mile or so.

10 6:33  1:04:12

11 6:49  1:11:02  This mile had the uphill by the golf course.  Ran it really well and just tried to stay relaxed going up it.

12 6:31  1:17:34

13 6:31  1:24:05  This mile dragged on a bit, and there was a guy who finished about 5 seconds ahead of me.

.10 0:37  1:24:42 

Overall, a great race for me and something to build off of going forward.  One day, one day the sub 1:20 is going to come for me.  I'm obviously not in good enough shape for it right now, but maybe by the end of the summer.  Hopefully the damage is minimal from this race. 

Crossfit in the AM and then 60 minutes on the stair climber in the evening.  Quads are very sore from Saturday.  Definitely more sore than I was hoping they'd be.  

Crossfit in the morning and then 45 min on the stair climber in the evening.  Legs still sore, but better than yesterday.

4.0 in 32:39 (8:10).  Slow, easy run.  Quads are still sore, but coming around.

Crossfit in the PM. 

7.05 in 55:26 (7:52).  Ran with Mark up 3.5 on the trail just off State St. and 300 W.  Legs were a bit sore, but more fatigued than anything.

5.35 in 42:33 (7:57).  Standard route.  

PM Crossfit. 

16.25 in 2:04:10 (7:39).  Started just after 6:00 AM and went up and down Provo Canyon. A bit cold on the way up cause of the wind, but overall a pretty nice morning.  Once I hit the 1:13:00 mark I started with a ladder workout of 1 min on/1 min off, 2 on/2 off..........Got up to 7 min "on."  The "ons" started out in the high 6's, but then they got down to the 6:15 range pretty quick.  It made the way down go fast.  Good run.

Crossfit.   

8.05 in 1:05:26 (around 8:08 pace).  With Mark.  Went up 300 W 4 miles and then back. Off to Bozeman now.

10.0 in 1:19:26 (7:57).  I'm in Bozeman and finally took the chance to run outside.  I've always just stuck to the treadmill until this time.  Ran 5 miles out on this country road by my hotel and 5 miles back.  Beautiful up here right now.  Great weather until I turned to come back and had to fight the wind.  Legs were dead around mile 8.

PM Crossfit. 1 mile during the workout.

5.10 no watch.  Slow and easy with Mark.

Crossfit, then ran home and added bit on for 5.05 in 39:39 (7:51).  Legs have been dead since Tuesday's run, but they are coming around a bit.

3.0 no watch.  Slow and easy.

PM Crossfit. 2 miles during the workout. 

17.50 in 2:14:54 (7:42).  Started just before 6:00 AM on the trail right behind the movie theaters in the Riverwoods and ran up 8.5 and back down.  Ran with Mark.  On the way down we did 1 min on/1 min off, 2 on/2 off, etc....up to 4 min.  Then we worked down from 4 min and then back up.  Really good workout.  Felt like we were racing each other.  Never really felt as good as I did during last week's run.

Crossfit is closed today, so I went and lifted for about 30 min. 

8.15 in 1:04:57 (7:58).  Short cemetery loop in reverse.  Lots of climbing in the first 4 miles.

Crossfit.  1 mile before Crossfit. 

Jogged about 2 miles to the jr. high track and then did 4x400 with 200-300 rests in-between. Splits were 89, 86, 79, 83.  Then I did 4x200 with 100 rests in-between.  Just wanted to do something to help get my legs turning over quicker.

6.35 out towards Saratoga and back.  Around 8:05ish pace which is faster than I was expecting.

PM Crossfit.  4x400 was part of the workout. 

7.0 in 53:57 (7:42).  Ran with Mark out towards the freeway past my old church.  It was cold this morning, but we kept a descent pace.  Added one mile alone after.

PM 3.25 at 7:55 pace.  Just a slow, easy run. 

3 easy miles with no watch.

PM Crossfit. 1 mile during the workout. 

18.20 in 2:19:56 (7:41).  Started just after 5:30 AM and ran with Mark.  Ran all over Lehi and up in to Highland.  Did not feel all that great, and in comparison to the last two long runs the past two Saturdays, I didn't feel near as good.  Ended up picking the pace up pretty good the last 4 miles or so.  

Lifted for about an hour afterwards. 

14.15 in 1:56:30 (8:14).  In Tooele visiting my parents.  Started with Ryan and Mark and headed from my parent's house up Middle Canyon until I got just past the 7 mile mark.  Mark and Ryan turned around at 4.  This canyon will eventually lead to the copper pit if you stay on the road long enough.  It is a brutal climb.  I hit the turnaround point in 79:17 (about 9:45 pace).  But then I got to run down it.  It is DesNews like as far as how steep it is.  I felt like I had the brakes on the whole time and I probably destroyed my quads and knees, but it was fun.  Made it down back home in about 47:15 (around 6:40 pace).  Overall, a fun run.

AM CF

PM 5.10 in 42:13 (8:16).  From the jr. high out to the JRP by Willow Park and back.  Legs are dead from yesterday. 

4.0 in 32:17 (8:04).  Another slow, easy recovery run.

PM 3.35 at around 8:05ish pace.  Legs still recovering. 

PM CF.  Ran 1 mile during the workout. 4x400s.