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)