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
Friday, June 25, 2010
Wednesday, June 23, 2010
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
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
Tuesday, June 22, 2010
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
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
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
Wednesday, June 16, 2010
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)
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)
Tuesday, June 15, 2010
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.
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.
Wednesday, June 9, 2010
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.
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.
Tuesday, June 8, 2010
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.
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.
Monday, June 7, 2010
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!
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!
Saturday, June 5, 2010
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!
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!
Friday, June 4, 2010
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
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
Thursday, June 3, 2010
"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
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
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