Why I Oughta!!!

Crossfit
3 rounds of:
400m run
15 hang power cleans (115#)

rest 5 min

3 rounds of:
15 burpee box jumps (24")
15 push press (115#)

I really had to dig down deep to finish this one. The 115# wasnt too bad on the hang power cleans, but the push presses were pushing my max. My whole body was shaking trying to get that weight above my head by the 10th rep.

Ran with Craig around the virgin river trail system for lunch. Beautiful day for a run!!!! We ran 3 miles at tempo (7:00-7:05)

Ran 7 miles to work to pick up my road bike. Rode 37 miles with a 1 hr tempo over 20 mph.

Rode bikes 15 miles with Cathy and Kristal. High cadence spin for me.

Ran with Cathy and Kristal out on the virgin river trails. Slow pace with them. (6.2)

Crossfit
5 rounds of:
15 kb thrusters (70#)
10 bar dips
15 kb sdhp (70#)
200m row
Rest 60 sec

Late night run with Craig and Heath on the hills of the IM course. (3.8)

Early morning Track w/ St George Running Club
1 mile warm-up
6x100 w/ 100 recovery (23,22,22,22,22,21)
4x400 w/ 400 recovery (1:26, 1:28, 1:27, 1:28)
4xstairs, and cool down.

First track day of the year. I was suppose to take it easy. Legs felt like lead weights. I am tired from yesterdays crossfit.

Crossfit
A.1. back squats 4 reps, rest 30 sec
A.2. 12 T2B, rest 2 min
+
16 min EMOM of
(odd) 10 box jumps (24")
(even) 7 chest to bar

HIT with Craig and Cathy. Warm-up of easy gear with high cadence work-ups. Core was 20 min hill of 5 min warm-up and 15 sec surges at the beginning of each min. 3x4:00 at 90 rpm switched handle bar positions each min. cool down 5 min in moderate/easy gear at 90 rpm

After work I biked with Heath until his back tire exploded. I caught up with cathy to finish out my ride. Not bad for a recovery day.

Ran easy 4 miles at 7:45 pace. Very flat course

Wasn't planning on a tempo run but the day was so perfect I had to run. I ran from my office to the Dixie Ctr and back. I had a head wind on the way there and was thinking how much fun my run was going to be running back on a downhill and with a tail wind. Well... the wind shifted and I got a strong headwind coming back. All good, I guess!? My 8 mile time was 58:23. Anything under a hour is good! SPlits: 7:38, 7:21, 7:23, 7:20, 7:15, 7:12, 7:12, 7:04

1 hr spinervals on the trainer

We were rain out so we hit the rec ctr treadmills. I must be a little tired because a 10 min pace was killing me. I worked up 0.1 mph every quarter mile. I got to a 8:20 pace and cathy said I was taking too long and was time to go home. I jumped up to a 7:30 pace for the next 3/4 mile and called it quits.

Ran trails with cathy, chelsea, and tige. Took a new trail called suicidal tendencies. Totally worth the run to the top. The wind was brutal but over all worth it. Splits: 14:03, 12:55, 13:25, 12:32, 16:03, 10:33, 8:15, 8:29, 10:13, 7:59, 8:55, 8:16. Can you tell by the splits when the others quit?

Biked 30 with craig in the evening. Nice weather today

A beautiful day which made for a fantastic run! I ran from work and followed the road going out the back way into bloomington. The first 2.5 miles was uphill. I wanted to hold 8's for my warm-up. The last hill which started right after mile 2 was the big one. I managed to hold a 8:30 up that beast. The rest of the run was downhill or flat coming back around over to the dixie ctr and down the virgin river trail into bloomington. I had two small hills which slowed my pace a little on mile 7. I did my 8 miles in under an hour(58:52). Last mile was sort of a cool down mile. Splits: 8:00, 7:47, 7:33, 7:20, 7:11, 7:01, 7:04, 6:56, 7:20

Crossfit
4 sets of:
A.1 Back Squat 5.3.2.1, rest 60 sec (135, 155, 175, 185#)
A.2 Dynamic Push-ups 12 reps, rest 60 sec
+
10 minute amrap of: (Completed 6 rounds)
8 clean and jerks @ (75#)
30 double unders

Track... started with warm-up, 6x100 w/ 100 recovery, 7x200 w/ 100 recovery, 4xstairs, and cool down. Average 200m time was 45 sec which is almost a 6:00 pace. We are still starting out easy. Should start building in the next few weeks.

Pushed it on both rides. 14 miles to work. I took the long way and averaged 20.5 mph. After work I rode another 31 miles with craig, heath , jake, rich, and breanna. We averaged 20.4 and with hills too. Heath blew another tire.

Kind of a transition after a 45 mile tempo bike ride. I ate dinner first and cleaned the crossfit gym. I got out fairly late but the weather was still mild. I love spring time in st george!! I zig zagged all over town. I tried to hold an 8 min average pace. That was easy enough on the uphills, but I really had to hold back on the downhills. Great weather, great run. Splits: 8:02, 8:01, 7:55, 7:49, 7:53, 7:52.

Biked 21 miles with the girls. I just spun my bike at a high cadence. That's always a good workout. Transitioned to run 4 miles at just under a 8 pace.

Spectrum 10k... I was shooting for a sub 40 min finish. The course is fast the first 3 miles, but then we fight rollers for the last half. I was close, but GI issues played havoc with me. The first 5k was right on pace, and by mile 4 I was clinching to hold it all in. I was dry heaving at the finish line and all that pushing was causing the other end to shoot out. I ran for the portapotty.... I was a mess. I got third in my age division. The second place guy finished 15 sec ahead of me and first was about a minute. If the GI problems were not there I know I would have been a contender for first in my division. Oh well... gives me something to strive for next time! Splits: 6:03, 6:39, 6:22, 6:40, 6:52, 7:03, 6:03 (last 0.2)

I did a 3.1 mile warm up before the 10k, and a 1.5 mile cool down after the race.

Ran easy with Cathy around downtown.

Biked to work and after work. Rode 25 miles and averaged over 20mph in the wind!

Track
WU: 1 mile (7:34), 4x100 w/ 100 recovery (ave 20sec/100)
Core: Alternating 1-milers @ 5k and marathon pace - 1 mile @ 5k pace (5:58) w/ 400 recovery, 1 mile @ Marathon pace (6:54) w/ 400 recovery, 800 (2:56) w/ 400 recovery, 400 (1:28) w/ 400 recovery, 1 mile @ marathon pace (6:32) w/ 400 recovery, 4xstairs, and 1 mile cool down (7:40)

I was suppose to do 4x1-miler that alternated at 5k and marathon pace. When running my third mile at 5k pace I was done by the 800 mark, so I recovered, did one more 400 at 5k pace, and then finished my 4th mile at marathon pace. I'm not sure what my marathon and 5k paces really are??? That is obvious with my times being all over the place. The marathon pace laps were not that hard to do. I was surprised that I did a 6:33 for my 4th mile. I wasn't paying attention to pace, I was just running by comfort. The 5k zones were tough... that is too fast for my 5k pace.

Bike trainers in the evening with craig and heath. Spinervals dvd with 20 min extra warm up.

Ran around the bloomington loop and area. Held it to an easy pace for recovery from yesterday. The wind sure made it feel hard at a few spots. Splits: 7:59, 7:46, 7:46, 7:47, 7:41, 7:41, 7:42(0.3mil)

Crossfit
100 push ups, on each break run 200m
+
3 rounds of:
30 good mornings with a blue band
20 evil wheels
Rest as long as needed between sets.

Push up rep were 40, 15, 15, 15. The evil wheels I was going all the way to the ground with my chest. Felt easier than usualmwith the evil wheels. 1 mile warm up run, and some more after.

Crossfit
Good warm up
2 rounds of:
10 thrusters (95#)
10 pull ups
Rest 2 min
10 wall balls (15#)
10 toe to bar
Rest 2 min

Ran home after my basketball game. That is about my marathon pace average

John and I ran the marathon course from ledges back to home. We didnt try to push hard, we just ran by feel. This pace I hope will be my marathon pace by october. Splits: 7:20, 7:07, 7:08, 7:05, 7:11, 7:22, 7:17, 7:14 the last 3 miles were in town were we had traffic, lights, and flat terrain compared to the downhill and open road at the beginning.

Swim... Warm-up: 100 IM, 200 kick drills
Core: 6x200 with a 50 kick after each 200
Cool down: 100 free

I did my kick drills and 6x200 with fins. My times on the 200 was under 2:30's. My 2nd 200 was a 2:05... that was a little fast!

This evening I did Pull-ups, push ups, T2B, K2E@ Brian's house. Used his pull up bars. Did countless reps of different types of pull ups.

Took kids to cottonwood cove park. While they played I ran 4 loops around the half mile trail around the play area. Took a 2 min rest between each loop. Ran at marathon pace 7:15. That evening we went to snow cyn state park. We hiked and ran up west cyn and over to 3 ponds. Had to run back to get to the car before it got too dark. That wore out the kids really good. They took baths and fell right to sleep.

 Crossfit
4 sets of:
A1. CG bench 8.6.4.2; rest 45 sec (115, 135, 145, 165#)
A2. Kipping HSPU for 12 reps; rest 2 min
+
8 rounds for time:
8 power cleans (95#)
10 lateral bar jumps

Lunchtime run... Not quite at tempo pace, but more of a marathon goal pace. Felt easy. The first 1.5 miles was uphill and the rest of tthe run was coasting back around through town. I did 3 laps around the Dixie college track as I made my way pass the college. I did 0.3 miles at crossfit for my warm-up. Splits: 7:41, 7:34, 7:17, 7:13, 7:01

Track @ 5k pace
(200,300,400,600,800,600,400,300,200 w/ 200 jog between)
1.5 warm-up and 4x100 w/ 100 recovery; gradually faster with each 100
200 (46s/5:54)
300 (1:09/6:03)
400 (1:35/6:20)
600 (2:23/6:21)
800 (3:10/6:20)
600 (2:23/6:21)
400 (1:35/6:20)
300 (1:08/5:58)
200 (43s/5:31)
4xstairs and 1.5 mile cool down

Rode 18miles this evening.

Ran 6 miles early thi morning on the virgin river trail loop. It was a little cold in a few places. Splits: 8:20, 7:47, 7:45, 7; 35, 7:29, 7:32

Crossfit
4 rounds of:
10 pull ups
10 box jumps (26")
200m row
10 push ups
10 box jumps
400m run
+
100 sit up abmat (I did all 100 unbroken)

I ran 4.5 miles to crossfit and 1 more mile during the crossfit wod.

Ran with Cathy, Kristal, and Tige on the virgin river trail loop. Ran a very easy pace, but I think that made me more sore than if I had just ran a tempo pace.

I started out so fast I figured the first mile couldnt be my fastest mile split, so I kicked it up. The first two miles were downhill and my slowest miles. My fastest split had the most uphill. It was fun to cruise at this pace today. Splits: 7:11, 7:02, 6:45, 6:33, 6:47.

Trail run with cathy and the Royals on the sidewinder.

29 mile bike ride with Cathy and the Beckstrands through snow cyn. Easy ride.