Why I Oughta!!!

Crossfit

2x8rep back squats 95#

Helen
3 rounds for time of:
400m run
21 KB swings (53lbs)
12 pull-ups

We did Helen in 12:30. Ran 0.5 mile warm-up with other warm-ups. 3x400 around a 7:40 pace. Then ran 2.75 miles on the treadmill after the workout.

Biked 56 miles... We really put some speed in that first hour... covered 26 miles the first hour.

Running 5 miles each day this week at 7:30's. Dodged a lot of wildlife this morning. Ran past two foxes that were playing on the side of the trail. The skunk was almost a disaster. It was still dark and I didn't realize I was running behind him with his tail straight up. I am very lucky he didn't spray! Feeling better this week. I still need to get more sleep. Splits: 7:28, 7:18, 7:21, 7:30 (hill), 7:18

This evening craig and I did Crossfit.

2 man team for 2 rounds of:
200 DU
100yd farmer carry (45# ea hand)
80 walking lunges
60 KB swing (62#)
40 toe to bar
20 headstand pushups

Total time was 26:30. We each did half the reps of each skill. The second round we had to break it up more into quarters.

Met at 5am for track. Craig wasn't feeling it so we mostly goofed around. We did a 1 mile warm-up (8:25), and 4x100 sprint/glides. Sat on the field and talked for a while. Started to do a 200 and he quit after the first 50 meters. His foot was hurting too much. We cooled down for 3 laps and sat around the track until the other boys showed up to run. I ran with them for their warm-up mile (7:28). We did a 2 mile tempo run at 7:06 & 6:47. The last mile was a little faster since I pushed them into a race the last 2 tenths. Cool down run for a half mile (7:35).

Crossfit (0.5 mile warm-up run)
5 rounds of a 3min amrap of:
3 power cleans
6 pushups (release)
9 air squats
1 min rest after each round

completed 17 1/3 sets

Took advantage of the cooler weather today for a lunch time run. I really felt like I was jogging today. It took a conscious effort to stay on a 7:30 pace. I started off too fast thinking the deer flys were going to catch me. One did try to bite me on my last mile. (Deer Fly Kill Score: Ben 1 Deer Fly 0) Over-all a good run!! Splits: 7:21, 7:24, 7:18, 7:22, 7:33 (ave:  7:24)

Swam 1 mile at the lake tonight with tri-club

Today I ran the same pace and course as yesterday and this time it didn't feel like a jog. It was warmer and more deer flies out. (Deer fly kill score: Ben 7 Deer Fly 1) Splits: 7:32, 7:22, 7:19, 7:25, 7:20 (ave: 7:24)

TM run @ 8 mph... mile 3 & 4 was on a 1% incline. Killed 1 deer fly

Trail run

Ran most of the bloomington loop and headed home down the virgin river trail. Plenty of false flats!! Splits: 7:38, 7:24, 7:13, 7:16, 7:20, 7:27

Yoga class this evening... I am so stiff I was almost to tears!!

Track/tempo
1mile warm-up(7:58), 4x100 (6:00) with 100 recovery (7:45)
400 at 7:50
2x200 (5:41) with 200 recovery (8:00)
400 at 8:03
2x200 (5:41) with 200 recovery (8:00)
400 at 8:33
mile at 7:43
mile at 7:09
4 sets of stairs

Crossfit this evening of: Strength work 8reps X 4 sets of bench press and 4reps X 4 sets of strict pull-ups. We then did 3 rounds of 20 pull-ups and 20 burpees. My abs were killing me during the 3rd round.

Ran the same course as last monday from my office to home. John joined me this time and with him recovering from a marathon and me from just being tired, we were a sorry site. We managed to hold average pace. Splits: 7:47, 7:19, 7:22, 7:22, 7:24, 7:35 (7:29 ave)

Swam a mile at the lake this evening with the tri-club. I mostly goofed around and swam from rock to rock.

Ran the bloomington loop from my house with Heath and John. The wives joined us but fell far behind us. This is a hiller course than I like when running a specific pace (7:30). Heath really pushed us to stay on pace. The big hill on mile 5 was a beast and I had to run low 6's for the next half mile to catch back up to the group. Splits: 7:42, 7:21, 7:19, 7:21, 7:37, 7:03

I wanted something flat today so I ran down the river trail system. It's a slight drop following the rivers and a false flat coming back. I ran the false flat faster and it felt like a jog. I mostly focused on my form while running and that seem to speed me up. At mile 5, I closed my eyes while I ran straight into the raising morning sun and when I checked my garmin I was pushing a 6:30 pace with ease. Maybe I should run with my eyes closed more often. Mile 6 was a tough push while running up into my neighborhood. The last 2 nights I have been getting closer to 8 hours of sleep. What a difference sleep makes. 7:17 average pace. Splits: 7:21, 7:19, 7:16, 7:12, 7:08, 7:20, 7:24(last 0.4 mile)

Ran with John from snow cyn to the high school. Felt fairly easy except for our quick start. Once my heart rate settled down the run got easy. Splits: 7:11, 6:54, 7:07, 6:59, 7:23(hills), 7:05, and 7:37(last 0.2 mile) I used the last 0.2 miles as a cool down and we walked about another half mile to the school.

While Cathy and Britnee were downloading wedding stuff on my work computer I went over to my gym for a round of weights and other strength excersies. Did 10 reps of push-ups, mtn climbers, wall balls, kettle bells 53#, pull-ups, back extension, bar dips, GHD, front squats 95#

This is the start of all 7's @ 7:30 pace this week. Craig, Heath, John, and Brian ran with me this morning. We hit the Virgin River Trail for a nice flat course. This pace seems to be getting easier. Splits: 7:31, 7:23, 7:17, 7:14, 7:14, 7:25, 7:18. Last 2 miles was a false flat and mile 6 was a much needed potty break.

I did a light crossfit workout with Cathy. I worked on my power snatch. I need lots of work on that... I lost my balance a lot! I did a routine of head stand push ups, toes to bar, bar dips, and push ups.

Track (5am)
1 mile warm-up (7:38), 4x100 sprint/glides, 2x200 (37 & 38s), 3x800 (2:58, 2:58, 2:55), 1x400 (1:23), 1 mile cool down (7:11). Recovery: jog back on the 100, 200 jog on 200, and 400 (2:30) on 800's and 400. I think my pace was a little fast. We shall see if I can repeat this consistently.

This evening Craig and I did Crossfit.
25-20-15-10-5
Sledge Hammer Slam 20#
Burpee (half the reps if you added a jump, pull-up and knee to elbow after each burpee)
Kb swing 53#
Rest 2 min between each set
+
3 min FLR

I did the burpee, jump, pull-up, K2E... tough workout

7-miler from Heath's house to John's house. The run was mostly downhill except we ran over a mile up Sunset blvd... But we held pace!! Splits: 7:27, 7:20, 7:28, 7:17, 7:16, 7:28, 7:15

This evening I went to yoga... I am so tight!! OUCH!!!

Ran with John down the river trail and circled backed around bloomington. We were so exhausted and sore that it took everything to maintain a 7:30 average. I think we are track sore! Splits: 7:33, 7:21, 7:30, 7:35, 7:26, 7:25, 7:31, 7:59(last 0.6 mile) We used the extra 0.6 at the end for a cool down.

Cathy dropped me off at the duck pond on Snow Cyn Parkway. I was so tired I didn't want to run. I still have mixed feelings on whether I should have ran this morning. My watch died at mile 4.6 and I am pretty sure I ran faster than I estimated... I was wiped out when I got home. I showered, drank my recovery drink, ate a bowl of cereal, and then slept for 2 hours. My only recorded mile splits were 7:23, 7:19, 7:24, 7:20, 7:15... Maybe I'm sick. I know I still have that blasted ear infection going on... That sure messes with my equilibrium.

Early morning run with Craig, John, Jake, and Brian. Ran the virgin river trail and looped back through the ranches. Mostly flat except for a mile climb out of the ranches. Craig and Jake pushed the pace. Splits: 7:36, 7:23, 7:10, 7:17, 7:13, 7:28 (hill), 7:18, 7:18, and 7:31(0.3 mile) 7:21 ave pace

This evening I swam 100 IM, 10x100 on 2:00, 10x50 on 1:00, 4x75 (kick, pull, free), and 200 cool down. Swam 100 at 1:28 and 50 at 40sec. Good return to the pool in a long time.

Treadmill Intervals: 2 x (600m + 800m + 1000m)

2 mile warm-up (7:30 pace)
2x200 [200 easy, 200 (6:00), 200 easy, 200 (6:00), 200 easy]
1 mile (7:30)
2X of:
600 @ 6:00 pace (10 mph)
800 @ 6:15 pace (9.6 mph)
1000 @ 6:25 pace (9.3 mph)
1 mile cool down

Recovery between intervals was the same time duration of each speed interval. For example 600 was 2:12 recovery, 800 was 3:06, and 1000 was 4:00. The extra mile before my intervals was a visitor that stopped by my treadmill to talk to me right when I was getting ready to go into my first 600. I wanted to tell him to leaving me alone, can't you see I'm working out!? But I was nice and talked to him for a few minutes. I ended up averaging a 7:30 pace during the entire workout... That was lucky! Why do treadmill 6:00 pace seem harder than actually running that exact pace on the track? I wanted to throw-up after each interval!!

Ran tough today... Craig and John set the pace and I foolishly followed. Beside my guts falling out during mile 8, not a bad run. splits: 7:15, 6:45, 7:01, 6:47, 6:49, 7:01, 7:15, 7:14 (ave 7:01 pace)

Evening swim at the lake. 1 mile with no wetsuit, but did it all with fins for leg work. Fun stuff!!

Rowing down the Green river... lots of head wind and slow moving water.

Rowing down the Green river... less wind and slow moving water. The kids had a blast!