Why I Oughta!!!

15 warm-up on the spin bike

Bear Complex lifts 3 reps of 45, 65, 95, 115 lbs, 2x10reps bar dips, 10 push ups.

TM run... started at 6.0 mph and increased speed 0.1 mph every two tenths of a mile. Stopped when I reached 7.5 mph.

Just keeping today easy. 

Crossfit
Strength: 5 sets of
bench press 5 reps, rest 1 min; strict pull-ups 5 reps, rest 2 min
(wt: 135, 145, 155, 165, 175)
+
3 rounds of:
30 kb swings (45#)
20 wall balls (20#)
10 T2B

Lunch-time TM run... I set one of the pre-program functions. It gave me a roller every mile. That was kind of a nice distraction.

Crossfit

Three sets for max reps of:
60 seconds of Wall Ball Shots (20 lb)
60 seconds of Rest
60 seconds of Power Cleans (115 lb)
60 seconds of Rest
60 seconds of Box Jumps (24″)
60 seconds of Rest
60 seconds of Shoulder to Overhead (95 lbs.)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
+
8 sets of:
20 seconds of Hollow Rocks
10 seconds of Rest

swim 2000yds... Warm-up: 100IM, 50, 100, 150 all with fins on but no kick. I used the fins to straighten my form and point my toes. It really helped my workout with faster times.
Workout: 16x25 on 30sec, 10x50 on 1:00, 5x100 on 2:00, 10x50 on 1:00 with fins, no kicking, 12x25 on 20sec with fins no kicking, and a 200 under 3:00 (2:56)

Transition run after my swim. Started at 6.5 mph, increased 0.2 mph every 0.3 mile until I got to 7.5 mph at 1.5 mile. I held 7.5 mph to mile 3. Used the last tenth to slow down.

Bright and Early I started with:

Crossfit
For time:
30 kb snatches (45#), 15 reps per arm
1000m run
30 box jumps (30")
1000m run
30 kb snatches
+
3 sets of:
Back extensions 10 reps
Abmat situps 40 reps

Tough workout... I ran about a 7:00 pace on my run, nailed my box jumps, and my nose bursted during my last set of abmat

Then, after our snack at Mc Donalds:

TM run...  I did a 1 mile warm-up at 6.5 mph. I did 5x400 at 8.5 mph with 400 recovery at 7.0 mph. Cool down for 1 mile at 7.0 mph.

Then, a 26 mile cold bike ride with friends around ivins, kayenta, and Utah mmountain.

Crossfit
4 sets of:
A1. LB back squats 8-6-4-2; rest 60 seconds (135, 145, 155, 225#)
A.2 Weighted Push-ups – 60 sec. amrap; rest 60 seconds. (25#)
+
10 minute amrap: (completed 8 rounds)
5 OHS @ 95#
30 double unders

TM run... 2 mile warm-up at 9:00 pace, 2x400 at 7:00 pace with 400 recovery, 3x1000 at 7:00 pace with 600 recovery, and 1 mile cool down.

AM - Crossfit (Challenge WOD)
1000m row (250m int)
2 rounds of:
20 burpees (10 int)
40 wal balls 20# (10 int)
60 kb swings 55# (10 int)
80 box jump 24" (10 int)
100 sit-ups (25 int)
finish w/ 1000m run together

It took us 30:27. I think we can do better transition and maybe less reps and more sets to allow better recovery for the next skill. I think we can knock 5 min off our time by test day.

PM - Swim (mostly with fins)
100IM, 50, 100, 150, 200, 250, 300
Kick drills of 100 front, 100 back, 100 side, 50 w/o fins

My loop run around downtown from home. Splits: 8:12, 7:57, 7:49, 7:58, 7:37, 7:36, 8:20

Played church ball for the first time in 5 yrs. I didn't get hurt too bad and I didn't foul out.

Rest Day

Spinervals dvd... sweating on the chesapeak. 1hr time, approx 18 miles

Mainly 6x30sec w/ 30sec rest, 3x5:00 w/ 2:00 rest, 2x2:00 w/ 2:00 rest, 3x1:00 w/ 1:00 rest. The intensity/rpms increased with each interval set.

Crossfit
For time: (13:42)
3 min burpees max
Then, 3 rounds of
15 thrusters (85#)
15 pullups
Then, 3min of burpees max

Subtract seconds from total time for every burpee completed. I did 83 burpees. I did 20 burpees in the first min. I should paced myself better. This was a tough workout!

During the middle of the day Craig and I ran to the top of the hill on the IM course. Lots of climbing the first four miles. Splits: 8:15, 8:13, 9:07, 7:54, 7:50, 7:30, 7:30, 6:55

Crossfit
4 sets of:
A1. Bench Press 5 reps (135, 155, 175, 175)
Rest 90 seconds
A2. Heavy Kettlebell Swings 15 reps (10x55# & 5x70#)
Rest 90 seconds
+
6 rounds for time: (13:17)
10 Burpees
100 Meter Run
10 bar dips
100 Meter Run

Even after a few hours my body is still shaking from this wod. Also, the outside temp was 17 and almost put me in shock everytime I ran out the door of the gym to do my 100 sprint.

Ran 3 on the TM before yoga class

Crossfit
Five sets of:
A1. Weighted Pull-Up x 2-3 reps (30, 30, 35, 35#)
Rest 60 seconds
A2. FLRs – 90 seconds
Rest 60 seconds
+
Four rounds for time of:
10 Pull-Ups
10 Push Press (95 lbs)
30 Double-Unders

AM - Crossfit
4 rounds of:
1 min burpees
1 min thruster (65#)
1 min K2B
1 min wall ball (20#)
Rest 3 min

Brutal WOD!!! Reps 84, 80, 75, 73

Lunch - ran 4.2 miles on TM

PM - HIT class (cycle)
We did a lot of ILT... one leg drills... Man my quads burn!!!

Crossfit
Strength: deadlifts 6-4-2-6-4-2 reps
Work on form not max wt (wt: 135, 155, 175, 175, 205, 225)
+
12 min amrap
10 OH lunges (45#)
10 SDHP (45#)
10 hand release push ups

St George Half Marathon... ran 2 miles to the race from my house for a warm up. Ran easy for most of the race and picked it up for the last 4 miles under a 7:30 pace. time: 1:49 I'm still a little sore from my last race.

Crossfit
4 sets of:
A.1 1 1/4 back squat 4-2-2-4 (135, 155, 185, 155#); rest 60 seconds
A.2 Weighted pushups 8 reps (25, 45, 45, 70#); rest 60 seconds.
+
For Time: (7:09)
250m row
12 kb swings (8@55, 4@70#)
12 covp pull-ups
12 kb swings (8@55, 4@70#)
12 covp pull-ups
12 kb swings (8@55, 4@70#)
12 covp pull-ups
250m row

Got off work early and took the family hiking in snow cyn state park. It was a beautiful day!! This evening I ran to the rec ctr, ran 4 more miles on the treadmill, 1 hr yoga class, and ran home.

Bike trainer during lunch and crossfit in the evening.

Crossfit (partner WOD)
1000m row
then 2 rounds of:
20 burpees
40 wall balls
60 kb swings
80 box jumps
100 sit ups
then, 1000m run

Bike trainer and weight class. Worked on my power clean. I still need lots of work. Ran 3 miles on the treadmill.

Crossfit
"Helen"
3 rounds for time: (9:20)
400 run
21 kb swings (45#)
12 pull-ups
+
50 V-situps weighted (10#)
50 supermans

Underground Runner. Ran an out and back in the rain and mud. We ran about an 8:30 uphill, and against the wind. Coming back we averaged 7:00 pace.

I just rode the trainer. I threw in some tempo and intervals to mix it up. The tempo intensitiies were moderate and the intervals were hard. Ran 2 miles after on the treadmill.

AM - Crossfit
4 sets of:
A. BB Back rack reverse lunge steps – 4-5/leg; rest 60 sec (45, 65, 85, 85#)
B. 5 minutes for a 5 RM weighted chin up (35 & 40#)
+
For time: (7:46)
100 wallballs (20#)
800m Run

PM - Brick Workout @ WCCC

Swim 1950 yds. 100 IM, 50, 100, 150, 200, 250, 300, 350, 400, 50 breast. My rest between intervals was no longer than 1:30 min.

Bike - HIT class for 1.5 hours. Lots of intervals... 3 sets of ILT's and a 25 min climb out of the seat with the last 5 min doing bursts.

Run - ran 1 min at 6:30 pace

AM- Crossfit
Sterength: 4x10reps DB bench press (30, 35, 40, 50) & 15 Power cleans @ 135#
WOD: 'Annie'
50-40-30-20-10 of:
Double unders
sit-ups

PM - TM speedwork. Have not done much speed work lately. I did 2 sets of 200, 400, 600 on a 1% grade at 9 mph. My recovery was at 6.3 mph for the duration it took me to run the interval. Warm up included 4x100. Played in my basketball game too. Didn't do much

Crossfit

8 min amrap of: (completed 4)
10 front squats (95#)
10 sit ups
10 ball slams (20#)
Rest 3 min

8 min amrap of: (completed 5)
10 Air squats
10 Toe to bars
10 burpees
Rest 3 min

8 min amrap of: (completed 7+100m)
100 meter run
5 hand stand push ups 
10 box jumps (24")

I sure was sore when I started this workout. I feel better and a little more loose than when I started.

Biked on trainer. 10 min warm-up in easy gear, 20 min tempo in medium gear, 10 min easy spin. Ran 2.5 miles transition on the TM. Started at 6.6 mph and increased speed every quater mile by 0.1 mph. After mile 2, ran 8.0 mph for 400m, and cool down 400.

Ran 9 miles with Heath and Craig on the IM course. It's just one big hill course! Craig pushed us... now that I'm done I'm grateful he pushed us!

Went to crossfit right after. 3 sets of 20 kb snatches (10 per arm), 30 sit-ups, 400 run.

Bike ride in the afternoon from bluff street church to sand hollow reservoir and back. We did 44 miles in 2.5 hours.

Ran the bloomington loop from my office during lunch. It was a beautiful day for a run!!

Crossfit
Strength: front squats work up to a 1 max rep. Max at 185
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of: (time of 10:56)
Thrusters (85#)
Bar facing burpees
+
3 sets of
A.1. 25 sec hollow rocks, rest 35 sec
A.2. 25 sec superman, rest 35 sec

Night run with the gang for 5.2 miles. We surged the last mile.

Crossfit
Strength:
A. Close grip bench press, work up to 1 rep max (195#)
B. Weighted pull ups, work up to 1 rep max (55#)
+
500 meter row time trial (1:34)
Rest 2 min
10 min amrap of: (completed 7.5)
10 pull ups
10 kb swings (55#)

Ran 3 miles easy on the TM.

Ran to crossfit, but along the way I stopped at arbys for a fish sandwich. I enjoy food in my stomach when I run.

Crossfit hero wod
"Blake"
4 rounds of: (24:46)
100m OH walking lunges (45#)
30 box jumps (26")
20 wall balls (20#)
10 head stand push ups

Crossfit. Started with 4x400 increasing intensity until the last 400 was all out. I did a little bit of the wod. power cleans, kb swings and pull-ups.

Took Cathy to her filming job in Primm nevada. I biked 40 out to searchligh and back while she did her thing. That was one lonely highway. Very windy too!

Bad weather... Ran on the treadmill at the resort. Ate at my favorite burger joint, Tommys, and then rode on the stationary bike for 1 hr. Did some weight training. Then hit the prime rib buffet!

More bad weather... Ran the treadmill again. Did a crossfit that night when I got back home. 4 rounds of 200m row, 10 pull-ups, 10 kb swings (55#), 10 push-ups, and 5 head stand push-ups.

Ran 6.3 this morning with cathy and kristal. Sooo ccold along the river!

Crossfit
Strength: Work up to 1 max rep back squat (225#)
+
4 rounds for time: (14:55)
500 row
15 burpees
20 wall balls (20#)
rest 4 min

I was the fastest for the day. 4 min rest was almost not enough!

Ran 6 miles late tonight with the crew on the IM course... Cold and Hilly!!!

Spinning on trainer for 1 hr during lunch.

TM run this evening. Did a 4xladder for a warm-up

Early morning spin class... mostly spinned out for an hour for recovery. Did some of the drills at moderate effort.

Evening Crossfit
25 min amrap (completed 6+run)
400 run
10 pull-ups
15 kb thrusters (55#)
20 sit ups

Spinerval dvd... "sweating on the chesepeak" Bike trainer
warm-up: 3x30sec on and 30 sec off, + 3min of 20 sec on and 10 sec off
core: 3x5:00 @ 85% intensity w/ 2:00 rest, 3x2:00 @ 90% intensity w/ 2:00 rest, 3x1:00 @ 95% intensity w/ 1:00 rest
Cool down: 4:00 of high cadence spin in easy gear

Crossfit
For time: (15:43)
100 DU
50 burpees
30 toe to bar
15 wall walks
1000 m run

5.2 mile TM run

Rest Day!!!

Biked 44 miles of the IM course with Heath. Tranistion run with Heath on the IM course for 6 miles. First 3 miles up hill and we screamed back down doing 6:15 pace. I ran home after that and a 7:00 pace felt like a jog!

Crossfit
"Fran"
21-15-9 for time:
Thrusters (95#)
Pull-ups

I did the prescription and I got a pr. Time 6:43

Ran the sidewinder trail with cathy and jared. Beautiful day!!

Crossfit
"partner wod"
1000m row (250m ea)
Then, 2 rounds of:
20 burpees
40 wall balls (20#)
60 kb swings (55#)
80 box jump (26")
200 sit ups
+
1000m run

We really seemed to move fast. The box jump was my hang up. I just seemed too tired to GO! Yesterdays "fran" may have worn out my quads a little. We did knock off almost 5 min from our initial wod on january 8th. ( Initial time: 30:27  Final time: 24:34 )

Went biking for 26 miles with Cathy and Kristal. Then ran 3.3 miles easy with them. Nice recovery evening.

Crossfit
5 rounds for time: (15:52)
20 kb swings (55#)
20 sit ups
60 DU

And... Church ball... why do I play?!?!!!!

Crossfit
Strength:
A. Hang Power Cleans - increase to tough rep (145#)
B. Hang Power clean - 3 min amrap 80% wt of A. (115#)
+
7 min amrap of: (completed 6.5)
100m run
push press (95#)

Rode bike trainer for lunch. I did a spinerval for 50 min. It seemed hard... my legs must be tired.

1.5 mile warm up run to the rec ctr at 8:30 pace. 3 mile TM run of one minute interval ladders at 7.0, 7.5, 8.0, 8.5 four times with a 9.0 peak on the last set. Did 8 reps of back squats @ 135# and 4 reps @ 185#. Then, ran 4 more miles starting at 7.0 mph and increased speed of 0.1 each mile.

Ran the fence line around the treatmnet plant property (hilly & technical). I got sratched up pretty good, and drove a cactus needle through my little right toe. I found two places the fence needs to be repaired and a broken water line that was gushing lots of water. I would say my perimeter inspection run was a success.

I was not in the mood to run this race today. If I had not paid for this I would have gone to breakfast instead. Cathy dragged to the starting line. I forgot my garmin so I had no desire to try.

I ran easy from the start. I swear the entire race field passed me in the first 2 miles. My body is also very crossfit sore and every step just killed my abs and gluts. By mile 6 I actually felt like running.  That was the first hill and I started passing large groups of runners. I was so fast going uphill. I just about caught everyone that passed me earlier. I'm very happy with my run. Glad I showed up today.

Went for a stroll along the virgin river trails with Cathy and the kids. I ran and they rode scooters and roller skates.

40 min of bike trainer during lunch. Warm up for 15 min high cadence, easy gear. 15 min of intervals during the chorus of each song I pushed hard and rested in between. 10 min of high cadence in moderate/easy gear.

Transitioned to run on the treadmill... Started at 6.5 mph and increased speed 0.1 mph every quater mile. Hit 8.0 mph at 3.75 and recovered at 7.1 for last tenth of mile. (1% slope)

This evening I did crossfit.
For time 4 rounds of: (3:45, 3:25, 3:25, 3:25)
32 air squats
16 kb snatches (8 per arm)(45#)
12 pull ups
400m run
1:1 rest time

Ran to work (7:40 pace) and ran home from work (7:30 pace). Windy and cold

Lunch time run around town. Nice weather

Crossfit
5 minute amrap:
10.8.6.4.2.10 of
thruster (85#)
pull up
-rest 3 minutes-

5 minute amrap: (3 rounds)
200 m row
12 K2E
- rest 3 minutes –

5 minute amrap: (4.5 rounds)
3 Hang power snatch (85#)
15 double unders
-rest 3 minutes-

5 minute amrap: (5.5 rounds)
Run 200m
15 HR push-ups

40 min bike trainer with 3x5:00 min surges. transitioned to the treadmill... worked up to 6:40 pace by the end of mile 3. cool downed for the last half mile at 8:30 pace

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.

Early morning run with Cathy around town. We finally started running faster as we warmed up. My legs felt tired. I wonder if that is from my tempo run last friday. Splits: 9:24, 8:49, 8:34, 7:53, 7:40

Evening Crossfit. Ran a 1 mile warm-up. This workout was tough on the snatches. I started at 115# but I kept loosing my balance and dropping the weight.
4 rounds of:
5 reps of shoulder press (65, 75, 85, 95)
12 reps of GHD sit ups
+
18 min EMOM
5 reps of hang snatches (95#)
10 wall balls (20#)

AM - Track
Warm-up mile and 4x100 with 100 recovery
400 (1:26)
800 (3:08)
400 (1:28)
800 (3:06)
400 (1:28)
4xstairs and cool down

Recovery was half the distance of the interval. My legs are very tired from crossfit last night. I should have been running the 800's under 3 min and my 400 around 1:20-1:22

PM - Easy run (5.3 miles) this evening to work out sore muscles from track and crossfit. Splits: 8:05, 7:37, 7:39, 7:32, 7:25,

Lunchtime run on the tonaquint virgin river loop. It's almost 9 miles. The first 3 miles is uphill and the rest is creamy running. I tried to just run by feel. By mile 6 I was trying to tell myself I was running too fast but my body would not listen. I did my first 8 miles in 59:02. The goal is to always do my first 8 miles under an hour. Splits: 7:46, 7:27, 7:42, 7:10, 7:11, 7:20, 7:16, 7:12, 7:26(0.7 mile)

Evening - Crossfit
8 min amrap: (completed 3 rounds + row & 9 pull-ups)
200m row
15 pull-ups
12 walking lunges
Rest 2min
+
8 min amrap: (completed 3 rounds)
400m run
10 hang power cleans (95#)
5 T2B
Rest 2 min
+
3 rounds of:
60 sec FLR weighted holds (45#)
Kb push press, 8 per arm (35#)

Ran early with john on our river trail loop. I was so sore this morning. I'm glad he took it easy on me. Splits: 8:40, 7:58, 7:57, 7:58, 7:39

Crossfit
Modified "Fran"
3 rounds of
15 thrusters (100#)
15 chest to bar

That was tough!!!! My best fran is a 6:05. This took me 8:55. Not very impressive. This has been an exhausting week. But this workout did help with all my tight muscles to loosen up.

Early run on the st george marathon course from snow cyn to home. I was planning on running easy. Runnning under a 7 pace felt easy today. I even ran strong on the uphills. I did pull back when I hit mile 10. I did my first 8 miles in 55:45. Splits: 7:23, 7:07, 7:15, 6:55, 6:51, 6:53, 6:50, 6:42, 6:52, 6:52, 7:16, 7:15, 7:07.

This afternoon I did my first lake swim of the season. Not too bad, but I did have burning triceps afterwards. The water was a pleasent 53 degrees.

Rode my bike when I got back home. Windy!

Ran with the st george running center club this morning. I needed to keep this as recovery as possible. Started out easy with Cathy for the first mile. I then jumped in with the boys, and while we were chatting like a bunch of girls someone picked up the pace and we followed. It wasn't too bad... good run! SPlits: 9:38, 8:23, 8:18, 8:07, 7:29, 7:29, 7:42

This evening I hit Crossfit.
Strength: 3 sets of
A1. Back squats 5reps, rest 30 sec (115, 145, 165)
A2. Weighted pull ups 3-4 reps, rest 30 sec (25, 25, 35#)
A3 renegade row 12 reps 6 per arm, rest 2 min (35, 40, 45#)
+
10 amrap of (3.5 rounds completed)
25 wall balls (20#)
25 toe 2 bar

Track/Intervals (TM @2%)
Warm-up + 4x100 with increasing paces (8.4, 9, 9.4, 9.9 mph)
4x200 @ 9.3 mph (6:40 pace) w/ 200 rec @ 6.8 mph
4x400 @ 9.3 mph w/ 400 rec @ 6.8 mph
Cool down for almost 2 miles

Did track on the treadmill because the weather is cold and very strong winds. I like using the TM for track since the pace is more consistent. I replaced stairs with 3 sets of 10 rep air squats. Leg are plenty sore from yesterdays crossfit.

Evening Crossfit
3 sets of:
A.1 Hang power snatch 3 reps; rest 30 sec (95, 115, 95#)
A.2 Strict dips 15 reps; rest 2 min
+
4 sets of:
30 sec. amrap DL @ (185#)
30 sec. amrap box jump 24"
30 sec. amrap plyo push-ups
200 sprint
rest 2 min
And, 1 mile cool down run

Lunchtime - easy/recovery run. Ran the downtown loop. My legs feel very heavy from all the leg work we have been doing at crossfit this week. The easy pace was a lot of work. Felt like I was running with leg weights. Splits: 8:03, 7:48, 7:43, 7:37, 7:39, 7:27, 7:26. The last 2 miles were faster only because I was going down hill.

Dropped my car off for service. Did my run instead of sitting around waiting for my car. When I got back they didn't do a thing to my car because they didn't have the part. They couldn't call or notify me because I was out running. I did hit the jack in the box at mile 4. They sure like me at the box, I got 2 free tacos and a mango smoothy with my fish sandwich. Splits: 7:56, 7:35, 7:28, 7:23, lunch, 7:50, 7:31, 7:29

Crossfit
4 sets of Push Press 3 reps, rest 30sec (85, 105, 125, 145#)
+
For time, 3 sets of: (12:25)
40 KB swings (55#)
20 pull-ups
+
Immediately after, 20 HSPU

Ran 4 mile out and back on the Ironman course. I wanted to push those tough hills the first 4 miles. Felt good about this run. Splits: 8:10, 7:48, 8:05, 7:19, 7:14, 6:58, 6:51, 6:44

Swam at the lake this evening. Cold water and wind. Swam 1.2 miles

Ran with steve hooper and the running ctr club. Out to washington fields, did a loop, and back. Ran easy to recover from yesterdays hill tempo run. Splits: 7:58, 8:21, 8:03, 7:45, 7:51, 7:57, 7:43, 7:36, 7:41, 7:49, 7:40, 7:37, 7:50

Indoor run on the TM @ 1% incline. It was so dusty outside I didn't want to expose my lungs to that kind of air conditions. The winds in the Nevada desert turned our skys into a mess. I couldn't see the mountains today. Started the TM at 6.5 mph, and increased speed 0.1 mph every quarter mile. At mile 5 I hit 8.5 mph and then started coming back down 0.1 mph every quarter mile. Ran the last half mile at 7.5 mph. Ave pace 7:50

Pray for the victims and family who are suffering from the explosion at the Boston Marathon today.

Track work on TM @ 1% incline.
Workout: WU; 4x100 w/ increasing speed each 100 and 100 recovery; 400, 800, 1200, 1200, 800, 400 w/ 400 recovery, WD. Ran the 400's and 800's at 9.3 mph (6:25 pace) and the 1200's @ 9.2 mph (6:31 pace). The second 1200 and 800 is when this run got tough. I was border-line dry heaving! Glad to get this done. My alergies are a mess after yesterdays sand/wind storm. I can't turn off the nose fauset.

Ran early this morning at snow cyn state park with craig, heath, john, and jake. I ran short since this was suppose to be my recovery day. I felt great running uphill. The coming down was painful! I love this place in the mornings... No Cars!! 8:11 ave pace

Crossfit
5 minute amrap of: (8 rounds completed)
5 wall balls, (20#)
5 T2B
*rest 3 min

8 minute amrap of: (4 2/3 rounds completed)
10 Front Squats (95#)
10 Sit-ups
100m row
*rest 3 min

10 minute amrap of: (6 rounds completed)
30 double unders UB
15 squats
10 push ups

By the time I got to the last amrap I was trying not to dry heave during my double unders. I did most of my DU unbroken... I felt good about that. I still had 30 sec left on the last amarap but once I finished my 6th set I was DONE! The front squats were tough too! The sit ups and rows were a nice recovery between front squat sets.

Ran the TM this morning. Every pace felt like I was pushing a sub 6:00 pace. Warmed up for a mile and then I did 4 easy ladders. Ran last 2 miles at a 8:27 pace and 7:47 pace. Ave 8:22

Crossfit
A1. Shoulder press, 8.6.4 reps (65, 85, 105#)
A2. Weighted reverse pullups, 4 reps (10, 15, 25)
+
10min of 1 min on, 1 min rest of 30 kb swings @ 55#
If I dont do 30 in one min, run 800m
(Completed 30, 30, 25, 25, 20 reps)

Then, Ran 3 miles, and biked 30 in the wind!

Ran from home to town square and then ran the IM course to the turn around at 1000 East. Ran home from there. 5 miles of uphill and 5 miles of downhill. My legs were so tired from crossfit this week. I cant believe I did as well as I did today. Splits: 8:04, 7:42, 7:58, 7:44, 8:03, 7:43, 7:22, 7:12, 7:07, 7:04.

Red mtn trail... started in dammeron valley and ended in Ivins. We had trail for the first half and then wondered for the rest. We had a hard time finding the little slot down the cliffs. It was very late when we came off the mtn. Had to have a friend guide us in with flash lights. Beautiful on top. Definitely do this again. I did roll my ankle in the dark. I'm out for at least a week! :(

Crossfit
Strength:
10 Front squats, rest, 10 OH squats @ 95#
Core: 3 rounds of:
10 power cleans @ (95,115, 125#)
10 pull-ups
10 bar dips
+
100 abmat sit-ups

Ankle is still swollen. No running! :(

Swam at the lake. Felt easy or maybe I'm just rested from doing nothing for the past week. A bass bit my hand. Six other swimmers had bass attacks today. Good times!!!

Ankle is still swollen. Maybe I will test it out tomorrow.I 

Crossfit
3 rounds not for time.
10 CG bench press (135, 155, 165#)
TGU 3 per arm (45#)
15 sledge hammer swings.
+
6×200 sprints, rest 2 min

Times: 38.1, 35.2, 34.8, 34.6, 34.1, 32.8 seconds. Jogged back on the 200's. 1 mile warm-up and half mile cool down. Didn't seem to both my ankle too much. Try some more running later this week.

Ran to the dixie ctr and back. Ankle is feeling much better. Splits: 7:49, 7:32, 7:25, 7:25, 7:27, 7:28

Ran from dammeron vly to the church on bluff. Started the first few miles with cathy, then she sent me off to get the car. Ankle is still a little tender. The steep downhills were painful. I actually ran slower the steeper the downhill. Splits: 9:04, 8:51, 8:51, 7:31, 7:06, 6:59, 7:04, 6:47, 7:15, 6:52, 6:55, 6:52, 6:49, 6:58 (last 0.6 mile).

I got out a little later than planned. It is getting hot down here!! The hills and false flats didn't seem to bother my pace too much. Splits: 7:36, 7:16, 7:19, 7:12, 7:07, 7:09, 7:28, 7:24

Crossfit
3 sets of:
A.1 - Power cleans 1.1.1 (10 sec rest between each rep), rest 60 sec
A.2 - weighted dips, 6 reps, rest 60 sec
+
15, 12, 9, 6, 3 reps of:
Back squats (lift from the floor) 155#
Burpees

Power clean weight (135, 155, 155#)
Dips (25, 35, 50#)
Back squats - I got the first 15 reps, but when I started the 12 reps I couldnt get the weight pressed above my head. I failed 2 times until I dropped the weight to 135 lbs. My legs were so tired from running earlier. This is the reason why I struggled with the squats.

Easy run on TM @ 1% incline. Started first mile at 7.1 mph and increased the speed 0.1 mph every mile. It felt tough... I must be tired.

Easy run mostly on the st george half course. I did the big loop around bloomington hills and back to the dixie ctr on trail. Mostly uphill the first 5 miles. Right when my gps chimed at the 5 mile mark I plunged the climbing distance in the next mile,and then a false flat the rest of the way after that. Splits: 8:15, 7:49, 7:41, 7:50, 7:36, 7:20, 7:29, 7:32, 7:39, 7:24

Crossfit
"Helen"
20 min amrap of:
400m run
21 kb swings (55#)
12 pull-ups

Completed 5 rounds + 400m run with 2 sec to spare!

Ran with cathy around town.

Tuned up my bike. Rode 10 miles around the trails. 

Swam 0.4 miles at the lake. Biked 6 miles. Set up gear and bike for race tomorrow.

St George half Ironman Swim: 34:27 Bike: 3:04:13 Run: 1:53:45 T1: 6:39 T2: 5:58 Total time: 5:45:02 What can I say?! Not my best but not a bad effort for minimal training on the bike and swim. I was one of the last waves to start on the swim. I felt I was slow in the water because I had to get pass so many swimmers from earlier waves. I passed a lot of swimmers! It was comical to see so may swimmers zigzagging and swimming in the wrong direction. The bike was tough. I started cramping right off the start and my lower back was killing me through the entire ride. I took it easy which gave me more juice for my run. The bike and run courses were extremely difficult due to all the hills we were constantly climbing. St George is still one of the most difficult courses in the Ironman circuit. I felt good during run and gave a good performance. My time should have been better, but I just enjoyed stopping at every aid station for drinks and snacks. LOL!!

Biked 12 miles to loosen up body. I would have ridden further, but I picked up a thorn in my tire.

Easy recovery run. Ran the loop out the back side of bloomington to the dixie ctr and ran back on the trail through bloomington. Had a head wind the first 5 miles. The last 4 miles was a push back. I feel good... didn't want to push it after just doing a half ironman. Splits: 8:07, 7:54, 7:58, 7:38, 7:48, 7:47, 7:44, 7:42, 7:37.

Track 

4x100 3x800 (3:23, 3:20, 3:20) 4xstairs 2 mile warm up and 1 mile cool down

Ran from winchester hills to my house. Ran the first 6 with craig and heath. I was planning to run easy but they set the pace. Im glad they pushed it. Splits: 7:23, 7:00, 6:52, 6:45, 6:54, 7:04, 7:07, 7:01, 7:05 (0.2 mi).

Lunch-time run around the virgin river trails. Nice weather for a run. Almost rained on me towards the end. Splits: 7:55, 7:45, 7:36, 7:28, 7:31, 7:27, 7:27, 7:17

Evening Crossfit

5 sets of:

A1.  Bench press, 80% of body weight(145#), max reps, rest as needed

(Reps: 15, 14, 7, 6, 7)

A2.  Supine pull ups (ring rows), max reps, rest as needed

(Reps: 21, 18, 14, 15, 13)

+

100 abmat sit-ups 

Ran with Tige during lunch around the virgin river loop. Easy pace at 8:38 ave.

Swam this evening with craig at the lake. The water was perfect and smooth. We sawm 3/4 of a mile. Had a few big bass try to attack us again. 

This morning I ran with my brother jared from Ivins up snow cyn west cyn and back. We ran his pace or maybe a little faster than his pace. He was hurting by mile 8. We had some good hill climbs. Ave pace 9:20 and 10.2 miles.

Took the family hiking out at the fort pierce petroglyphs. I ran the dirt road back to the paved road. Hot, dry and windy. Splits: 8:02, 7:39, 7:42, 7:25, 7:54. Ave pace 7:45 and 5.1 miles.

Ran with the running club around the virgin river loop. Easy pace at 8:15 average.

Track

Warm up, 4x100, 4x1200 (4:52, 4:54, 4:55, 4:50) with 400 recovery, 4xstairs, cool down. 

Ran a big loop around town. I ran easy since I'm a little tired and sore. Ave pace 7:55.

Tempo run. This is probably my last mid-day run. I needed the sleep so I skipped running this morning and ran during lunch time instead. The temps climbed fast by 11am. I should have started closer to 9:30. I knew I was running tempo mile repeats and the heat makes it a totally different run. I only got in two 1-mile repeats. I climbed hills for my warm up and after I cleared the tonaquint mtn pass my watch chimmed to end mile 3. I took off on a slight decline for my first mile. I was tired and hot after my warm up so the tempo mile was a burner! My nose started bleeding at the end of the mile. Doesnt take much to make my nose bleed. Probably dried out from all the AC in my office, car, and home. I cooled down for the next mile and hit the next mile repeat on flat ground. I held close to repeating times. I decided I was done after that due to the heat. The last 3 miles back to work was tough. I was spent!!! Splits: 7:46, 7:35, 7:44, 6:24, 7:25, 6:28, 7:40, 7:33, 7:27.

Crossfit/Run (1 mile + 10 reps of 3 skills)

1.2 warm-up @ 9:00 pace
Bench Press (145#), pull-ups, bar dips

1 mile @ 8:30 pace
Ring rows, pull-ups, push ups

1 mile @ 8:15 pace
Bench press, squats, ring dips

1 mile @ 8:00 pace
pull-ups, push ups, squats

1 mile @ 7:45 pace
bar dips, squats, push ups

1.2 mile @ 7:30 pace

We had our father and son outing at Baker reservoir. My plan was to run 16 miles back, pick my friends truck at snow cyn. I didnt sleep very well and I know now thta camping and long runs dont mix. I was sluggish from the start, but did okay over-all. My time over veyo hill was good too. I was done at mile 14 so I called it quits and luckly had a portapotty at that point too. Tried to run another mile but I was too dizzy to do any more. Ave pace 7:40. Splits: 8:03, 7:30, 7:21, 7:18, 7:17, 8:37, 7:40, 7:58, 7:51, 7:43, 7:36, 7:34, 7:17, 7:29, 8:22 (0.6)

Easy run on the virgin river trail system. Saw lots of friends out this morning. Stopped to talk to a few. Splits: 8:11, 8:06, 7:43, 7:32, 7:33, 7:23, 7:32

Dropped off my car at the shop and then went for a run around the virgin river trail system. This was an easy run but I had a few fast moments when the horse flys started biting my legs. I killed a lot of those pesky bugs! Not too hot out there and the Jack in the Box happened to be right there at the 10 mile mark. I grabbed two tacos and a diet dr pepper. Jogged the last mile back to my car. Ave pace 7:36... Splits: 8:02, 7:43, 7:35, 7:29, 7:22, 7:33, 7:32, 7:34, 7:26, 7:31, 7:50

Ran around town before yoga. A little warm out there but enjoyable. Yoga for 1 hour.

Ran 3 miles with cathy this morning. Easy pace 8:45

2nd run today. Ran 6 miles around town in the hot blow dryer. I cant believe I'm still running at this time of day. Splits: 8:02, 7:49, 7:35, 7:27, 7:24, 7:21. Ave pace 7:37

Midnight 5k. 2nd place in age group.

Ran home after the midnight 5k. Ave 8:00 pace.

Easy run before my massage. Running is the only thing that doesnt hurt my back. Ave pace 7:50. Took a few days off due to the flu. Feeling better especially after my massage. Gluts, IT band and quads were very tight

Ran before yoga. Feeling better everyday now. The massage yesterday and the chiropractor today has helped immensely!!! Splits: 8:18, 8:08, 7:32, 7:28, 7:18, 7:20

1 hour of yoga class. Much better stretching than last time 

Run around town during the middle of the day. The first 3 miles was uphill and then a tempo run coming back. Not too hot yet... is 90 hot? Splits: 7:35, 7:16, 7:23, 7:03, 6:48, 7:15, 7:09, 7:28 (last 0.4) ave pace 7:14

Ran around town trying to keep it easy. Splits: 8:02, 7:51, 7:46, 7:42, 7:22, 7:37. Ave pace 7:44

Ran with cathy for the first 6 miles and then ran back for the car going over red hills parkway. Lots of hill climbing between mile 6 and 12. Splits: 8:50, 8:45, 8:42, 8:41, 8:35, 8:30, 8:05, 8:07, 8:30, 8:32, 8:19, 7:48, 7:44, 8:17. Ave pace 8:23

Run with the club this morning. Easy run at 7:56 ave pace. Wild Bill was picking up on the girls again! Go Bill!! :)

Ran the st george half course. 2 mile warm up, 2 miles tempo on a uphill at 7:24 & 7:27, 1 mile rest, 1 mile tempo @ 7:01, and 2 mile recovery. Ave pace 7:37. The temp was 102.

Ran from home up to the top of red hillls parkway to meet the family. All uphill and surprised I ran it at a 8 ave pace. The wind was nice since it was over 100 degrees. I did 30 min of yoga earlier. It was nice to get a little stretching in since I have been so tight as of lately.

Ran from ivins to home. I'm a little tired today and the run was tough.ave 7:44 pace

Ran easy with cathy this evening. 9:30 pace

Trail run at first up and back at kannaraville falls. That is an absolutely beautiful area. Planning on taking the kids back this monday. Ran from the trailhead back to new harmony. Holy smokes that was tough. Lots of wind, very long rollers, some heat, and not use to the higher elevation. Last 11 miles I averaged a 7:44 pace, but I felt like I ran all out!

Ran 3 miles in sections of the kannaraville falls trail with the family. Ran 6 more miles this evening on the TM at 8:10 pace at 1% grade. Went to yoga class afterwards. 

Track (5x800) @ 5k pace
1 mile warm-up, 4x100 with increasing speed each interval, 5x800 with 1 lap recovery, cool down. Intervals: 3:22, 3:20, 3:20, 3:18, 3:16. The recovery lap time averaged around a 3:20.

Ran easy with craig and john. Ran the virgin river trail loop at a 8:02 average pace.

Yoga class this evening. 

Pace run. 1 mile warm up, 3 miles at marathon goal pace, 1 mile cool down. 3 mile ave pace 7:01... goal pace is 7:10

Ran easy with craig on the virgin river trail loop. Ave pace 7:58

Ran with the guys for a big loop around town. I really worked hard to run slow. Last 2 miles was a tough hill climb and I still held pace. Ave pace 7:47

Easy run day. It's a little cooler in st george today so I ran during lunch. I am told that proper running in the heat has some of the same benefits as elevation training. Any ideas?? We shall see! :) Ave pace 7:50

Yoga class this evening. Slowly getting easier.

Track
1 mile WU
400 (1:40,6:30) w/ 400 rec
800 (3:17, 6:32)
1200 (4:58, 6:36)
1600 (6:35)
1200 (4:57, 6:33)
800 (3:15, 6:29)
400 (1:33, 6:10)
1 mile CD

Easy morning run on the virgin river loop 5.2 miles. Ave 8:08 pace

Ran to yoga class this afternoon. Love running in the heat. Getting better at yoga too. Ran home. (3.5 miles)

Tempo run on the marathon course..

Marathon Pace Run... The schedule is 6 miles at marathon goal pace. Ran the virgin river trail. It was a false flat coming back. First mile was more of a warm-up and I didn't have enough time to do another mile to make all 6... I slept in. The push wasn't that bad. I'm suppose to feel good after this run... I think I did?! Splits: 7:37, 7:09, 7:07, 7:05, 7:04, 7:07, and 8:00(0.5 mi).

Ran home from work since cathy stole my car from my office. Also, it was really nice of her to leave me a pair of shorts and running shoes. It wasnt too bad on the heat index (98 degrees). I tried to run slow. Splits: 7:47, 7:43, 7:49, 7:50, 7:35, and 7:38 (0.7 mile).

Ran with craig, john, and jake on the marathon course. Ran a little faster than I should. It was mostly down hill so that should compensate for running faster. Ave pace 7:23... should have run slower than a 7:40.

Ran with the club for 6 of the miles. Fun to talk with the group on those easy run days!

Yoga class for 1 hr. Also before yoga, 5 rounds of 5 pull-ups, 10 push-ups, and 15 air squats with 30 sec rest between sets. Did some DU afterwards.

5 mile warm-up @ 8:30 pace
5x1-mile repeats with 1 mile recovery
(7:24, 7:18, 7:19, 7:15, 7:19)
It was more pace miles instead of tempo miles. My legs sure are tired. Now some rest before I run whitney on friday.

Ran after work to yoga, and then back home. Nice hot run.

Ran Mt Whitney starting from the portal to the peak and back. The distance is almost 11 miles one way and 6500 ft of climbimg. The peak is an elevation of 14495 ft. It took me 3:30 to the top and 2:45 coming back down. The trail is steep and rugged. I ran the flats and smooth parts of the trail. I talked to everyone on the trail and made a wrong turn on the way up which cost me about 20 min. The whole trail is absolutely beautiful and breath taking! 

Ran indoors on the TM at 1% incline. Too smokey outside! Started at 6.5 mph and increased the speed 0.1 every quater mile. When I hit 8.0 mph, I held the pace for one mile and then came back down the same way. I stopped when I hit 1 hour.

Intervals - TM at 1% incline
1.5 mile warm-up
3x1-milers of 200 @ 5k pace(9.2/6:30) and 200 @ marathon pace(8.3/7:13)
400 recovery after each mile
1.5 miles cool down

And, an easy evening run of 4 miles. It was only 95 out there! :) 

Ran with cathys running group this morning. Slow going and with walk breaks. It was a cool 85 along the river.

Went to yoga class this evening. Much needed. 

Annual abraham Lincoln run from enterprise reservoir to gunlock. Its all dirt road and hilly. Fun run and still hot outside. If it wasn't for the cloud cover this could have been a tougher run.

Ran easy with Cathy. It was so muggy and hot out at 5:30am!!

Ran the SG Marathon course. Started near dammeron valley and ran the first 5 miles at a 7:35 pace. I picked up Heath at snow cyn and he pushed me to a 7:20 pace. I'm still a liitle tired from tuesday and thursday runs. It was good to be pushed on this course. Splits: 7:39, 7:34, 7:33, 7:22, 7:27, 7:30, 7:30, 7:39, 7:21, 7:15, 7:19, 7:19

Easy morning run with cathy and the club along the virgin river trails. Ave 8:22

This eveningI went for an easy heat run before yoga. Ave 8:02. 40min of yoga class.

Track (yasso 800's)
warm-up, 4x100, 6x800 w/ 400 rec (3:08, 3:11, 3:11, 3:10, 3:12, 3:11), cool down
I wanted to do at least 7 intervals but I had to run to the restroom again after 6 int. By the time I got back to the track I was cooled down too much and out of time. I just wanted to stay under a 3:15... I was happy with my times!

Easy morning run with craig around the virgin river trails.

Swam at the lake 1 mile. Worked on oxygen debt. Used fins and paddles

Tempo run. Increased pace every mile until I hit max pace. I was suppose to come down more gradual but I was tired and didn't feel like run another mile that hard. splits: 7:57, 7:16, 6:51, 6:43, 8:23

Ran the Zen trail with the family this evening. We had a nice rain storm this evening and I wanted to take advantage of the cooler weather. 

Bryce canyon half. Ran as a 1:40 pacer. It was beautiful weather and a comfortable pace. No problems with my running today. It was fun to bring other people across the finish line.

Easy, recovery run in the hot, humid st george sun. I thought it may rain. That is what prompted me to run. At mile 4 I stopped at jack in the box and had 2 tacos and diet dr pepper. The next 2 miles were a little sluggest. Ave 8:12 pace.

Ran in hot las vegas after we got back from death valley. We went to DV to watch the beginning of the badwater ultra. Very inspiring!! Ave 8:08 pace

Track
Warm-up, and 4x100
400 @ marathon + 400 @ 5k, 400 recovery
800 @ 5k, 400 rec (6:24, 3:13)
1200 @ 5k, 400 rec (6:20, 4:50)
800 @ 5k, 400 rec (6:14, 3:08)
400 @ marathon + 400 @ 5k, 400 rec
5xstairs
Cool down

The 400 by 400 was a cool addition. I hit each 400 on the same times for each pace. 1:50 (7:18) on marathon pace and 1:31 (6:05) on 5k pace.

Went hiking this evening with the kids up shinob-kibe. First time we hiked here... cool hike!

Easy run this morning with craig around the virgin river trail loop. Ave 8:19 pace for 7.1 miles.

This evening I ran 8.2 miles down from pine valley after my sons scout meeting. Nice weather and temps on the mountain. 

1 mile run intervals with pull ups, push ups, and bar dip between each interval.

Ran from dameron valley to worthen park on the st george marathon course. Ran a negative split. Good thing since my goal was to run this under 2 hours. Now sleep!! Splits: 8:22, 7:39, 7:30, 7:31, 7:27, 7:27, 7:37, 7:25, 7:23, 7:11, 7:06, 7:35, 7:27, 7:26, 7:18, 7:25

A heat run today. Ran home from work. Ave 8:02 pace. The temp was only 96 but the humidity made it miserable. 

Started 2am on a Trail run/hike up humphrey peak in arizona.  9.6 miles round trip. Very steep and rugged. 

Ran 6 easy miles this evening in mesa. Clouds moved in so it wasnt that hot.i 

Work up tempo run... started easy and worked up to 6:30 pace mile. It was so hot and humid out there. Tough run

An easy run in the hot humid mess!!! Ave pace 8:02 

Easy run on the virgin river loop. Felt a little sick to my stomach.

Track - The workout called for 4x(400, 800, & 1200) with 400 recovery.
Not feeling very well and I showed up to see what I could do. I did one set and when I started my second set my calves got very tight after the 400. I decided to run a couple more 400's to see if anything would change. There was no change so I shut it down to save my legs for the rest of the week.
400 (1:29 time/5:56 pace)
800 (3:15/6:24)
1200 (4:52/6:25)
400 (1:32/6:08)
400 (1:31/6:04)
400 (1:31)

Easy TM run for the first 4 miles. Threw in a progressive 4 min fartlek at the end of mile 2 and 3. Fartlek was 7.0, 7.5, 8, 8.5 mph for each minute. Ran easy between speeds of 6.5 and 6.8. Last 2.2 miles was running down the street and back in the heat! Averaged about 7:30 pace.

CrossfitCrossfit
Warm up of 1.2 mile run at 7:30 pace and work up of skills
Strength: Front squats: 4 sets of 3 reps (95, 105, 115, 125#)
WOD: EMOM
10 sets on every 1:30 of:
5 pull ups
10 push ups
15 air squats

Easy pace on the TM. Started the first mile at 6.7 mph and increased 0.1 every mile. After mile 8 I decreased speed 0.1 every half mile. It makes the time go by faster when I make little adjustments and goals. Ave pace 8:27

Easy run to work. Legs are a little tired from my 10 miler last night. Ave 8:12 pace

Easy morning run of 10.1 miles with the running club. I ran 2 miles to meet up, 6 with the club, and 2 miles home. Ave 8:10

This evening I ran easy to the rec ctr for yoga, ran 1 mile more easy on the treadmill, went to yoga class, and ran home.

Intervals TM 12x400
1.5 mile warm up 1 mile at 8:40 and the next half mile of 4x100 with an increase of speed each 100 interval (8.5, 9.0, 9.4, 9.8 mph)
12x400 @ 9.4 mph with 200 recovery at 6.0
Cool down of 1.25 miles at 8:30 pace to even it out to 7.5 total miles. I had the TM set at 1% grade but after my warm up and 4x100, I stopped to take care of a few things really quick. When I started up again I forgot to set the incline which explains why I thought the workout was a little too easy. Oh well... still a good workout anyways!

Easy run around the bloomiongton loop. I must be sick because this took just about everything in me to finish. Ave 7:57

Went to yoga this evening. Felt really good to stretch!

Tempo run, sort of
Ran uphill for the first 2 miles for warm-up and second mile pick up. I made it to 6:50 pace on mile 5 and then I coasted in the last half mile. I was still feeling some nausea pushing uphill and on mile 5. I hope this passes soon.

Ran an easy 4.1 miles this evening. Ave 8:24 pace. The weather was nicer. Only 95 outside. 

Easy run in the evening

I finally did a long run on the st george marathon course. Started in veyo and ran to the finish line at worthen park. Started out slow and worked up to race pace. This was surprisingly a good run. Ave pace 7:35

Ran with Steve, Rich, and Ben Kroft. We were doing the loop around the virgin river trails and I joking said we should tackle webb hill on the way around. Well, the others boys thought that was a great idea, so we looped up over webb hill which ended up being a beautiful sunrise on the peak. My quads were a little fried trying to keep up with those speed demons over the hill. Good run!

Tempo... sort of again!? The workout called for 3-5 mile repeats with 800 recovery. I didn't feel like this was a good week to push too much since I have a race this saturday. So I did 4x800 with 1 mile recovery along the virgin river trails. Two of the 800s were uphill. That was bad timing but my times didn't suffer. Anything under a 3:15 was the goal. Times: 3:15, 3:10, 3:10, 3:06

Ran 11 miles with john and brian in the middle of last night. Counting the run for today. We ran down the virgin river trail to bloomington, made the bloomington loop, and headed home. Nice night run. Ave pace 8:22

Easy run of 2.1 on the treadmillbefore yoga class this eveninge 

Early morning run on the last section of the SG marathon course. Ran 4 more this evening in salt lake after dinner with my brother and sister. 

Rocky Mtn Half - I was a 1:45 pacer. Sound like an easy one? No! Lots of uphill and elevation at 8k. Great race and beautiful scenery! I tied for 1st overall in masters with the other pacer with me. 

Ran/climbed Elbert peak in colorado. Highest peak in colorado and 2nd highest in continental US. Started out late since it took me awhile to drive there from Estes Park and find the trail head. I had to beat the weather to the top. It took me 1:45 to the top and 55 min down. I had one cool trip which if the aspen had not been there for me to grab and swing around back to the trail, i would have munched it good down a steep hill. 2 hrs and 40 min was a good time.

Ran to yoga. Hot and humid today. My body is tired from the weekend. Only made it through 45 min of yoga.

Treadmill @ 1.5%
Warm-up 1.5 mi @ 9:00 pace, 10 fartleks on every half mile for 30 sec, and 1.5 mi cool down at 8:45 pace. The pace started at 9:00. At the beginning of each half mile I bumped the speed up 1 mph for 30 sec and then reset the speed back 0.9 mph. My legs and body are still tired. This was a better alternative than running track today.

Ran 6 miles this afternoon with craig. Hot run but a good run. 

Ran easy on the treadmill. A slow pace felt hard today. Ave pace 9:12. I think I've been fighting a bug this week.

Work up tempo run. Started out slow and uphill for the first 2 miles. Zigzagged the streets back down to town square. Splits: 8:46, 7:59, 7:31, 7:16, 6:55, 7:34

Ran 5.6 miles tonight with craig and heath. Ave 8:13 pace. 

Long run... ran 11 miles uphill towards snow cyn from home, and ran back a shorter route. Finished just before midnight. Now I get to relax all day saturday. Ave pace 8:07

Easy run with the club. Nice gentle rain. Ave 8:0

Easy 4 mile treadmill run this evening before yoga class. 

Treadmill intervals
2 mile warm-up with 4x200 work ups.
200 at 6:30 pace and recover 200 at 7:20 pace. After every mile I took a 400 recovery. Repeated that 3 times. 1.25 mile cool down.

It was so humid that 85 degrees was too hot. I ran over tonaquint  and circled around past the dixie ctr and back down the virgin river trail to bloomington. Ave 7:45. Only excitement was dodging a mini van on the trail. They had handicap stickers on their plates.

Ran 4.3 miles more on the tm this evening to loosen me up. Felt good to knock the tightness off. Ave 9:19

Lunch - Too tired today to do significant speed work. Made this more of a fartlek W/O on the treadmil at 1%. Every half mile I spiked the speed for 30 sec. It looked like this: 6.5 half mile/8 for 30 sec/6.6/8/6.7/8.5/6.8/8.5/6.9/9/7/9/7.1/9.5/7.2/9.5/7.3/10/7.4/10/7.5. I finished/recovered the last mile at 7.5 speed.

Ran 4 more miles this evenimg on the treadmill at 8:30 pace.nice relaxing run.

Started just south of dammeron and ran to worthen park. It was very warm this morning. I am tired!

Ran 2 miles to the rec ctr, 4 miles on the treadmill, and 1 miles to pool to swim with the family.

7x800... 2 mile warm-up on the street and then 7x800 on the treadmill. 800 at 9.4 mph (6:22) with 400 recovery. Not a bad workout.

6 more easy miles tonight with craig. Ave 7:55 pace

Lunch time run in the heat & humidity. It was tough but I did good... Didn't over-heat this time. Ave pace 7:47

This evening i Ran 7 mph on the treadmill with a 30 sec fartlek every 400. The first mile the fartlek speed was 8.0 mph and the second mile was 8.5 mph. This was a good warm up before yoga class.

Ran to work. It was very humid along the river trail. Feeling a little sore & tired. Ave 8:05 pace.

Ran home from work. First 4 miles was at marathon goal pace. I dragged my butt home the last 2 miles. It was so hot and humid!

Easy run on the treadmill. Increased the speed 0.1 every quater mile.

Trail run up in pine valley. Ran the canal trail and the santa clara trail

Easy run around bloomington and the dixie ctr. It is so humid. The underground weather says it is 60% humidity. That's high for a desert rat like me that is use to under 20%. Ave 7:50 pace

Ran 5.4 on the bloomington loop at 7:25 pace average. Today it was 100% humidity but with a nice gentle rain. Ran 3 more TM miles back at the gym with some weight lifting. Total ave pace 7:43

Ran another 4.6 miles this evening. Much cooler this evening. Nice run. 7:45 pace

Another rainy run... Lovin it! Ave pace 8:00

Red Rock Relay... leg 1 (4.6 miles)

I ran from navajo lake to the top of mtn. It rained, blew, and the elevation killed!! I have run this leg many times in past relays. This was my fastest time yet. Dry heaved and cramped up as usual. Pace 8:11

Leg 2 (4.6miles)

Ran from mtn meadow to central on hwy 18. First mile uphill and the rest was a nice gradual down. The pace was easy to hold at 6:20.

Red Rock Relay... leg 3 (5.1 mile)

Ran through hurricane to la verkin. First 2 miles was steep uphill then easy down and flat. Pace 7:43

This evening I ran an easy 5 miles. I think I broke my left big toe tonight playing sand volleyball. This really sucks!!!! So close to st george marathon.

3 to 1 ratio

Ran with cathy and her friends. They ran 2 min, walked 2 min. It was just nice to get out and finally run. Toe feels better.

Ran just above an easy pace. Strong headwind. I think I figured out how to tape my toe so it doesnt hurt when I run

Easy 7.2 mile run with Hooper and Jeff. Love the cooler temps. Toe felt great today!

This afternoon the family and I hiked 4 miles. This evening I ran 8.1 more miles with john and brian. We ran a nice 7:30 pace on the virgin river trail.

This run finishes my 24 hr set. I wanted about 26 mile accumulative... 7.2 + 8.1 + 10.3 = 25.6 miles. I'm tired but I feel good! I should throw in the 4 mile hike with my kids but that was recovery.

Easy run around the bloomington loop for lunch. Ave 7:37

Ran from home up over red hills parkway and looped around back. 6 miles uphill and against the wind, and then a quick 4 miles down. Ave 7:37

Ran easy 8n the treadmill after work. A little sore from running hard the day before.

Ran from snow cyn to home. It was dark so I ran by feel. Felt good the entire run. Ave pace 7:20

Ran easy with craig & john along the virgin river trail. It's so cool now. Had to wear gloves and long sleeve.

Easy run around town with a little hill climb and 2x400 when I passed the Dixie College track. Held 8:00 uphill and did a slightly slower than 800 pace on my 400s. Good Run. Not a big fan of taper week. I like to run more. Ave pace 7:49

Easy run around town with my new shoes, singlet, and shorts. :)

Easy run in the wind. Oh Boy! Marathon day is going to be a cold start! The morning temps the last few days have been in the low 30's. Ave pace 7:43

Ran another 2.8 miles with cathy tonight for her easy run. 10:40 pace

St George Marathon (3:12:15)

Today was a PR and a strong finish. On top of that this is a Boston Qualifier by 13 minutes. I am in!! I have never had a marathon feel this good all the way to the finish. I finally took it easy at the start and if things were good by mile 18 I was going for it. I was flying the last 3 miles. I bet I passed at least 50 people. I had no garmin but the race did track my 10k splits. My times were 45:19, 1:38:55, 2:18:11, 3:12:15. Ave pace 7:21. At the finish line I felt like I could run another 26 miles

After the race I went to jack in the box for a burger and a diet dr pepper. Then I went home to shower and went back to the race to cheer cathy in. She was still a ways out so I ran up thr course to meet her and back in with her. Im still feeling good! :)

Walked a few miles with Cathy. We feel good for just running a marathon.

Post marathon run. I was just going to run a mile out and back. I felt really good so I went another mile out. I still felt good so I finished the loop. I feel so go but I will keep it short and easy this week. Ave pace 7:56

This evening I ran to yoga class. Stayed for 45 minutes of class. Took it easy.

Did some P90X of 1 round of back & shoulders. Wanted to hold back so not to get too sore. Ran on the TM at an easy pace after the strength work.

Easy lunch-time run around town. Ave pace 7:45

Ran from work to great harvest to join cathy for lunch. The whole thing was uphill. Felt good and held a good pace. ave pace 7:35

Ran the st george marathon course from snow cyn to home with john. We were suppose to run easy but we ran my marathon pace. Felt good. 7:20 pace

Ran 4.5 more miles this evening to finish off my long run today. Ave pace 8:05

Ran around town tonight during the thunder storm. I got mostly the wind and little rain. Ave pace 8:05

Ran to yoga class this evening. Calves are tight and causing some minor shin splints. Yoga helped relieve that problem.

I did a litle of trail and road running today.

Easy run this evening with cathy and haylee

Easy pick me run today.

1:50 pacer for lake powell half

Ran my red hills parkway loop with john this morning. 6 miles up and 4 miles down. A little sore today. Ave pace 8:08

Tonight I ran again with john and his brother on the virgin river trails. Ave 7:53

Lunch time run on my tonaquint dixie ctr loop. Feel much better today. Ave pace 7:50

Ran the virgin river trail. At the end of my run I was crossing the street and I stepped on a coil of wire and it wrapped around my ankles. I went down hard and skinned my right side up. Bumped my head.