Polar Bear Run + tuck jumps, box jumps, and kb swings

5:45am Polar Bear Run

3.03 miles time 28.45
Mile splits (9:57, 9:17, 8:50) must have taken me a while to warm up.

Came home and completed Crossfit in the backyard
3 rounds
40 tuck jumps
30 back step jumps (box jumps)
20 20lbs Kettle bell swings (20 was all I had at home)
Total time 8.41.50

Running, Crossfit: Thrusters and sit ups

5:30 am Walgreen Buffalo road loop

3.16 miles total time: 30.28
Milesplits: 9:40, 9:43, 9:38, 8:14

100 situps (5:13.8)
100 Push ups (3:44.3)


2:30pm crossfit

3 rounds for time
15- 25lbs plate Thrusters
30- GH sit ups

time: 12:28.22

7- 400's and crossfit sit ups and push ups

6:30 am 400's at the BHS track

800 m warm up
My goal was to run all 7 at 1:35-1:40 pace

1-1:40.17
2-1:38.43
3-1:40.50
4-1:38.06
5-1:36.77
6-1:35.61
7-1:36.87

Cool Down walking one lap around the track.


1:00 pm crossfit

100 situps for time 4:57.9
100 push ups for time 3:36.10

Running + Lunges and Burpees

Completed on Monday June 21

6:30 am Running Myers Loop

4.03 miles total time 41:10
Mile splits (9:16, 9;54, 11:12 Erin was not feeling well-heat? Maybe- but we slowed way down. 10.12)

2:00 pm Crossfit at Weightroom

5 rounds for time
50 feet walking overhead lunges carrying 25 lbs bar
21 Burpees

total time: 17:03

Walgreen to Old Morrisville Road Loop past Wal-Mart

5:44am Run with Erin

We started at Walgreens to Old Morrisville Road and looped in front of Ford Dealership and past Wal-Mart.

Distance 3.87 miles in 36:45 mile average pace 9:26
mile splits: 9:50, 9:18, 9:26, 8:46(.87)

Today I hit a wall, not motivated to crossfit. Tomorrow is the last day of summer school and I am hoping for a few days at home to rest (outside running and crossfit)

Past few days

Thursday, June 10
6am ran 2.59 miles with Susan total time 25:29
We ran from Middle School gym down to trail end and back.

Friday was a rest day.

Saturday,June 12th
7:30 am I meet Cameron Carr, 4th grade student last year to run in a 5K memorial race at the Springfield Cardinals Stadium. At the end of the school year he had asked me to run this race with him. It was a blast! He was really nervous but did a fantastic job. Cameron started us out at a pretty fast pace. We ran the first .75 miles pretty quick before he needed his first walking break. When he stopped he looked for a landmark to beginning running agian. What a trooper, we talked summer, the books he had just checked out at the library, vacation plans... He did great! He finished in 33 minutes and won a 2nd place trophy in his division. 33 minutes is not what I would have set my goal for the day to be, BUT I think I had just as much fun or more seeing him win his first trophy as I would have if I had PRed. The best part is that he wants to do it again together next summer and Canton wants to join us.

Sunday- Rest day
Monday-RAIN and I was tired from the weekend in Arkansas-20 year reunion

Tuesday, TODAY!

5:20am ran 3.62 miles (new route from Woods to park and loop back around through the neighborhood)Total time: 36:28 average mile time was 10:05 splits were:9:46, 10:10, 10:03, 9:48)

3:25pm Crossfit

21-15-9
55lbs Hang Clean
42-30-18
Bench Dips

total time: 6:48.4

30 UGH sit ups
I have to get more consistant with my crossfit workouts.

Funeral Home Run and Northwest Regional Event 4

4:35pm Ran funeral home route

3.02 miles 29:24 not great but I am not use to running in the afternoon heat
Mile splits 9:38, 9:43, 9:47 average pace 9:45

Crossfit workout
5:20pm

Northwest Regional Event 4

30 Burpees (How I Love Burpees!)
30 practice bar Thursters
15 rope climbs (from flat on back to standing and back down)
30 kettle bell swings 25lbs

20 burpees
20 35lbs Thrusters
10 rope climbs (from flat on back to standing and back down)
20 25lbs kettle bell swings

10 burpees
10 45lbs Thrusters
5 rope climbs (from flat on back to standing and back down)
10 25lbs kettle bell swings

Total time: 23:30

I tried to climb the rope but could not get my feet to work. This is an area I need to work on.

6 x 400 Meters

5:45 am 400 running work out
6 x 400 (suppose to be at 5K pace)

1- 1:51.60
2- 1:43.75
3- 1:43.24
4- 1:40.29
5- 1:43.43
6- 1.39.50

Walked a 200 between each one. My legs felt very heavy, like I was running in mud. I think it was due to running the hilly route yesterday. I was really pleased to get this workout in. It was a physically and mentally tough workout.

Running- New Route

5;30 am
Ran with Susan and Allie
Ran from their house, down Buffalo Road to HWY 32 and back.

3.23 miles in 28:00 it was up and down, up and down

Mile splits were: 9:03, 8:31, 8:21, and the last .23 was 7:38

My boodie was burning.

400s tomorrow!

10 K Run

5:45am run with Susan
Ran 10 K loop from High School to the trail

total time: 57:46
mile splits 9:34, 9:05, 9:57, 9:30, 9:15, 8:51

Stretched and completed sit ups and push ups
sit ups: 25 reg, 25 CFrogs, 50 twist, 25 reg
Between sets of sit ups I worked on push ups.
Completed 100 part on knees and part on toes, I want to do them all on toes!

Running + 5-5-5-5-5 Shoulder Press

5 am
Deer run route
4.01 miles total time: 39:32 (average mile time 9:51)


4:30 Crossfit
Stretching and 25 glute/ham situps

5-5-5-5-5 Shoulder Press
45-50-55(4)-50

25 regular
25 crunchie frog
25 twist
25 regular

50 45lbs bench press instead of push ups

"Randy" + 2 days of running

Lazy posting the last couple of days

Tuesday
6:10 am Ran with cross country team-Track loop (made 2 loops)
It was Haley's first day so the pace was a little slow

Total 3 miles

Wednesday
6:10 am Ran with cross country team-Funeral home loop
Haley's second day of cross country-we turned back at the mile mark. Haley bumped me and pacie went off. Once I dropped her off back at the high school I went out and meet the rest of the tail coming back in. I estimate around 3.1-3.2 miles ran

Wednesday pm
Weights with middle school girls, open gym and then MO Force Basketball Practice
I got my 25regular-25crunchie frog-25 twist-25 regular sit ups in


Thursday
am-Running rest day

pm-Crossfit "Randy" modified to Pack
50 power snatch for time
35 lbs bar

time: 4:26.38

Cool down with 25 regular, 25 crunchie frogs, 25 twist, and 25 glute-ham sit ups
4 x 25 pushups on my knees

Hay Field Route

10:20 am Arkansas run from Mom and Dad's house, across the river and to the hay bottom.

Ran 3.07 miles total time: 28:32
Mile splits 8:49-down hill 9:10 mostly flat 9:45 mostly uphill

I waited until it was a little warm to be out running. On the positive side, the dogs that I am normally afraid of on this route were to hot to even bark at me.

Cool Down by running a couple laps around the yard barefoot and stretching.

25 Sit Ups
25 Crunchy frogs
25 side to side
25 sit ups

4 sets of 25 push ups

5 mile run and "The Seven"

7:15 am
Ran 5 mile
Loop from High School(fire hydrant) to Trail by Middle School (Mayors Mile sign)with Erin

Total time: 46:35
Mile splits if Pacie was working today: (9:35, 9:21, 8:21, 9:58, 8:49)

My hip pockets are pretty tight. My left side finally loosened up but the right side never did loosen completely. I MUST stretch better, but overall I was pleased with the run.

Crossfit workout in weight room

"Pack" Workout 5 rounds for time

7 handstand pushups
7 thrusters 45lbs bar
7 knees to elbows
7 deadlifts 95 lbs
7 burpees
7 kettle bell swings 25lbs
7 modified pull ups

Time: 18:25.65

I needed better organization of my stations in the weight room. I rested alot getting from one thing to another. Thrusters were the toughest after the run this morning.

400's, Burpees, Body Squats

7am Crossfit with Amanda while at State Track in Jefferson City

Stretching to warmup

I scaled to "Pack"
Run 400- (1.44)
15 burpees
run 400 (1.52)
35 body squats
run 400 (1.55)
35 body squats
run 400 (1.59)
15 burpees
run 400 (1.51)

Total time: 15:34.6

cool down I completed 4 sets of 25 sit ups
and 2 sets of 25 push ups

21-15-9

In Jefferson City for State Track Meet

Warmup with stretching

21-15-9
Lunges each leg
Leg levers
handstand pushups (feet on ledge)

Time:5:33

For cooldown ran two .50 mile loops
time: 8:58

Crossfit Rest Day! Running Only

6:30 am Running Only

Erin and I ran 3.37 miles (average miles times 9:58)
We ran the Lillian Route and hamstrings were a little tight from good mornings yesterday during Crossfit. I am hopeful to feel better about the Crossfit workouts soon. My legs feel pretty thrashed.

Run and Crossfit

6:30 am 3.03 mile run

total time: 29.54 (average 9:54 mile splits: 10:05, 10:09, 9:13)
Legs were tight and still feeling body squats, back squats, and thrusters).
Was happy that the average time was under 10.

7:15 Crossfit workout

3 rouunds for time (this is a Pack workout)
30 second knee sits (modified L-sit)
15 45lbs bar good mornings
30 abmat sit ups
30 supermans (back extention machine was occupied)

Time: 11:59.53

21-15-9

6 am 400 speed work

Warm-up with an easy 800

5-400's walking a 200 in between
1st 1:44.97
2nd 1:40.12
3rd 1:36.12
4th 1:34.72 (new PR on 400s in 2010)
5th 1:39.79

Walked a 400
I was pretty happy with my 400 times. My legs were pretty tired going into the weight room.

Went to weight room and completed
21-15-9

Thrusters (45lbs bar)
Pull ups but I did more of a body row

time: 7:33.19

cool down with 15 UGH sit ups and 35 regular sit ups

Back Squats 5-5-5-5-5

6 am ran 3.1 miles

Erin and I started at North Ward circled the park and zig zagged our way back to North Ward. Today was the first warm day so the air was heavy. It seemed a little hard to breath and sweat rolled easily.

Mile splits: 9:34, 10:05 (hills in the park), 9:33, 0.1@ 8.10
average: 9:47

We went straight to the weight room and completed Crossfit

Back Squats 5-5-5-5-5

55-60-65-70-75
Really worked form and going low

"Annie"

Sunday is a running rest day.

4:30 pm Crossfit workout Annie
I scaled to Pack for this one because I am just getting back into the 3 on one off routine and I am pretty sore from the body squats.

35-25-20-15-10
Body Squats
tuck jumps

Workout time: 7:15.62

I finished with 5 sets of 10 pushup working on good form.

Saturday, May 22, 2010

5am Ran
Funeral Home route modified with Erin, Susan and Allie
3.21 miles
Time: 30.08 (mile times: 9:35, 9;28, 9:21, 8:25)

Felt pretty good. My legs felt fatigued from the body squats yesterday

5:45 am Crossfit in the weight room
21-15-9
Handstand pushups (modified)
Bench dips
Pushups
Time: 7:33.69

My arms were pretty dead. I am ashamed of the time but it has been a while. I am hoping in 2 weeks my crossfit times are back to normal.

May 21, 2010

7 am Ran
Deer Run Route with Erin
4.01 miles
Time: 39.33 (mile times 9:58, 9:51, 9:41, 9:51)

8pm Crossfit workout
4 rounds
Run 400
35 Body squats (I scaled because I have not been crossfitting lately)

My 400 times were yucky but I was by myself on the track
1. 1:53
2. 1:54.85
3. 1:53.37
4. 1:55.66

Total time: 12:44.75 (Not great but a starting point)