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.