Saturday, December 31, 2011

Sat - New Years Eve

New Years Day WOD - picked 2011

4 RFT - 16:36
5 Squat Cleans 115#
10 Box Jumps 30"
15 TTB
20 Double Unders

Doing squat cleans first really takes the snap out of legs... made the box jumps TOUGH. Struggled with T2bar, but felt better about them than in the past. Couldnt find the rhythm though. Need to get double unders back, only made 1 round unbroken.

Friday, December 30, 2011

Friday easy

750 m row - 2:40.3 (felt it in the glutes, but should have been a little faster. RPM = 30?)
worked a lot of mobility

For Time - 5:58
25 Ring Rows
25 Front Squats 95#
25 Push Ups
Start with:
5 KB Swings 55#
& do 5 KBS every min,on the min

This wasnt a bed wod, squats were a little slow, and felt the KBs in my back a little much. Rows were strict, but not able to complete all in first minute. Had to break up to finish.

Thursday, December 29, 2011

Thurs 000

So sore from yesterday, hands and fingers are wasted.

For Time - 6:46 used 220# as 1RM
10 Deadlifts @ 85% 185
15 ab mat sit ups
 8 Deadlifts @ 75% 165
15 ab mat sit ups
 6 Deadlifts @ 65% 145
15 ab mat sit ups
 4 Deadlifts @ 55% 125
15 ab mat sit ups
 2 Deadlifts @ 45% of 105
15 ab mat sit ups

Weight got too light, probably could have used more all together. Attempted 1RM after wod.. did 250#

Went to ClubFit before dinner and did the eliptical for 30 and the bike game for 15 mins.

Wednesday, December 28, 2011

Wed Climbing adventure

150 ft Broad Jumps
1 min Pull Up Hold

* scale pull up hold to chin up hold
* Rest when necessary, but you must complete 1 minute before moving on

This got tough FAST. First round holds seemed very difficult, assuming the jumps brought the heart rate high and blood to the legs. Had to scale holds 3 and 4, switching between pull and chin up positions. Only managing 10 - 15 seconds at a time.

THEN.. the rock climbing adventure at Upper Limits. Had a blast, even with a fear of heights. Climbed a ton, super tired heading home, gonna pay tomorrow!

Tuesday, December 27, 2011

Tues xfit

Did easy 5 rounds of Cindy for warmup (5 pullups, 10 pushups, 15 air squats.)
Worked on B clean warmup.
WOD - 5RFT - 115#
12 Deadlift
9 Hang Power
6 Push Press
15:43 - This was a forearm killer, and got just plain heavy. Was hard to hold on to the bar after a couple rounds.

Monday, December 26, 2011

Mon - day after Christmas

Went trail running at Lewis and Clark this morning, did the 8 mile loop. Good time, felt good, decent pace keeping up with some others that did Pere Marquette. 9:35 pace, 2000ft climbing

40 burpees
30 jumping lunges
20 sit ups
10 push ups

Sunday, December 25, 2011

Merry Christmas

Rest day, did nothing but eat! Finally back up to 150.... Oi! Should give me plenty to work off once running season is back.

Saturday, December 24, 2011

Christmas Eve

Started a cold overnight, sore throat and mucus! Fun!
(BTW - rearrange the order to spell Christmas Eve)
Christmas Eve WOD
For Total Reps 90sec work:30sec rest

Man Makers(25#)
End with DUs
Either one TTB or KTE
V Ups
Ring Rows
Air Squats
Sit Ups
I love Burpees!

341 reps

Friday, December 23, 2011

Fri Double...

Morning: worked on windshield wipers! Did them on the ground first, no problem. Then on the bar... and they were pathetic. Lots of trouble getting toes up to bar.
WOD - 13:50
Row 42 cals
Bike 2 miles
Row 30 cals
Bike 2 miles
Row 18 cals
Tried to be smooth and pull hard on the rows. First mile on bike was sloppy, trying to figure it out. Decided to just push high cadence (120) with no resistance and spin fast. Seemed to make for good time.

Evening: Warmed up with half of Cindy. As many rounds in 10 minutes of 5 pull ups, 10 push ups, 15 air squats. Completed 10 rounds + 5 pull ups
WOD - 3 rounds of Double unders, V ups, Knees to Elbows.
Double unders just weren't there tonight, barely managed 10 each round. V Ups started to get rough quick, body was feeling tired. Managed about 15 each round of knees to elbows, but they were pretty sloppy.

Thursday, December 22, 2011


Ab work in the morning. Rode the bike trainer for 45 with some big gear pulls before lunch. Then rode for another 20-30 minutes before dinner and finished with a tabata set of push ups and pull ups

Wednesday, December 21, 2011

Wed Wod

Worked on muscle ups on the bar, and pull ups on the rings. Very rough work. Shoulders actually felt sore from monday.

For Reps
On the minute, each minute for 10 minutes:
3 Back Squats- 145#
AMRAP Jumping Air Squats
160 air squats - legs were stiff!

(then walked 2 miles to get the truck)

Tuesday, December 20, 2011

Tues Spinervals

Ab work in the morning, then Spinervals 4.0 before lunch. Pushed the legs pretty good.

Monday, December 19, 2011

Mon 12/19

Worked on Toes to Bar. Finally started getting the kip correct! Need to think about lifting up with head and chest, not just swinging feet up.

*Buy in: 50 ball slams for time 30# - 2:18

Overhead Press (for quality)
3 Rounds
10 OHP @ 65% of 1RM, right into
30 sec hold overhead
90 sec Rest

Started with 75#, only able to get 8. Rnd 2 went to 70#, only got 7. Rnd 3 went to 65#, only got 7. Finished with 4 + 4 at 65#. Then did a couple snatches for practice.

Before dinner did 2 Tabata rounds. Rnd 1 weight vest+air squats = 124. Rnd 2 burpees = 62

Sunday, December 18, 2011

Sunday... Rest day

100% rest (besides walking around walmart and michaels). Ate like CRAP!

Saturday, December 17, 2011

Sat 12/17

Busy day planned with the family, so only did a ride on the trainer in the morning (40 min, 20 miles?)

Friday, December 16, 2011

Fri Double?

Skill work: Clean and Jerk. 8x115#, 6x125#, 4x135#, 2x145# - was a little rough on the cleans @145, need to work on getting elbows out and under bar faster
3 Rounds
30 Box Jumps 20"
30 Air Squats
then 3 Rounds
20 Situps
20 Burpees

Core Conditioning
Ran 400, then tabata hollow body hold, then 400, then tabata superman
For time, hold chinup(48sec?), then hold pull up(52sec?), then amrap ring push ups(25), then amrap tuckups (30), then handstand against wall (>1min).
Worked on LSit progression with parallettes.

WOD2 - 11:25
Row 200m
10 Ring dips
10 TTB

Thursday, December 15, 2011

Bike and Abs

Did ab work first thing. Then rode trainer for 45 mins before lunch. Felt decent after the crusher on Wednesday.

Wednesday, December 14, 2011


"12 Days of Christmas"
For Time = 52:25
 1 Muscle Up (used red skinny band, but still makes it too easy)
 2 Row 200 meters
 3 Clean & Jerks(115#)
 4 Pistols-2 each(subbed candlestick roll)
 5 Strict Pull Ups
 6 Sprints(75ft)
 7 Back Squats(115#)
 8 Burpees
 9 Ring Rows
10 Wall Balls(20#)
11 V Ups
12 Ring Dips

  1st round = 1 MU
  2nd round = 200m Row + 1 MU
  3rd round = 3 BackSquat + 200m Row + 1 MU etc.

This was a killer, mainly because of the amount of time just going. Cleans started to get tough at the end, and surprisingly so did the squats.... Had to break pull ups and ring dips, and subbed rolls for pistols.

Tuesday, December 13, 2011


Started ab work before breakfast, but was too hungry to finish, so went and ate. Then did ab work later in the morning. The plan was to get in a ride on the trainer, but plans did not cooperate, so took it as a sign to rest...

Monday, December 12, 2011


Started warmup with 10 minutes of double unders... and everytime we missed was 5 burpees.
Then worked on deadlift. 2 rounds of 20 reps @ 135# (50%?) plus 1 rope climb. Weight felt good for working form.
WOD - 10, 8, 6, 4, 2, 4, 6, 8, 10
Thrusters - 75#
Burpee + bumper jump
53# KB swings
These got tough fast, had to break up the thrusters and some of the kbs. Was going to use 45# kb, but glad I pushed it using 53... although wrists may be pretty sore tomorrow.

Sunday, December 11, 2011


Decided to go out to Lewis and Clark trail for the first time... figured I just wanted to jog slow to recover from PM, so good time to explore a new trail. There are some pretty good hills out there! 8 miles, probably a little too much, and the legs really felt it. Had to stop and walk a couple times, and really took it slow most of the time. Was definitely ready to be done... Would like to go back when legs feel recovered.

Saturday, December 10, 2011

12/10 Pere Marquette Race

Holy bejeebus it was cold this morning, 19 degrees plus a wind chill. Toughest decision today was what to wear, brought extra and figured would decide when I got there. Had 2 oatmeal packs @ 0530, then a banana @ 0730 on the way there. Took a packet of GU rocktane right before the start, fueling seemed to be good. Decided to wear some light weight NB tights, sleeveless compression top, Mizuno BThermo top and lightweight shell jacket plus gloves and a skull cap + hat with the camera. About 3 miles in to the race I got pretty hot. Tried to shed the jacket and tie it around my waist, but that cam back to bite me later. In hindsight, I probably could have gone with shorts, but definitely should have left the jacket. Toes and fingers were the only thing really cold.
So the jacket tied around my waist was too loose, and consequently, continued to fall down to my knees. After a couple times of grabbing the jacket just before tumbling, I ran for a distance holding the knot section up to my chest. This was not a comfortable (nor safe) method of running, so I tried to undo the knot. Fingers were pretty useless and the knot was not coming undone. Finally, about 5 miles in, I had to stop. Yes, stop in a race. It was too much trouble. So I tried to get the knot undone, but ended up having to take off both gloves before it was free. Passed by atleast 6 people, I redid the knot tighter, then pushed to see what I could salvage (wasted atleast 1 minute). Definitely made up a couple positions, but really had to dig on the last hills. Walked when I had to, but continually tried to keep the feet moving in a 'running' style. The last mile is pretty much downhill, so had to just throw caution to the wind and go just so I would get caught.
In the end, 8th in AG, missed 7th by 2 seconds... 62nd overall 1:04:32
Ah, then the after party... major cookies at this race, nutty buddies, mint oreos, strawberry oreos, peanutbutter oreos, mint grasshoppers, iced oatmeal, and more.... ate way too many, too soon after the finish.. stomach was NOT happy.

Friday, December 09, 2011

12/09 Rest

Did an easy 2 mile shake out run @ 8:35 pace.

Thursday, December 08, 2011

12/08 - Double

Worked on
WOD: AMRAP in 15 minutes
1 of each, 2 of each, 3 of each...
Wall Climb
Muscle up + Ring dip (scaled MU with band)
Deadlift - 185#
After wod did deadlift of 235#

Evening did 5 mile run @8:34 pace.

Wednesday, December 07, 2011


Started as a rest day, but ended up doing ab work, then later doing a home wod:
For 10 minutes: 45 seconds on 15 seconds off: Air squat + 35# db lift (like wallballs)
Think I did 78 reps?

Tuesday, December 06, 2011


Worked on Front squat. Using 50% 1RM (guessed ~85#). Completed 10 reps, rest 2 min, then AMRAP - 21 reps. Rested another 2 min then AMRAP - 16 reps.
25# dumbbell push press (way too light, almost all reps unbroken)
tire flip (tire was too light as well)
~12 min

Monday, December 05, 2011


Worked on muscle ups.. they seem to be getting worse, not even close.
WOD Clean Complex
15 Reps (all 3 moves = 1 rep)
Power Clean
Hang Clean
Hang Squat Clean
Completed in 5:27, used 85#, could have done more. After completed did 135# power clean and hang squat clean.
Did 40 min on the bike trainer before dinner.

Saturday, December 03, 2011

12/3 Trail run

Headed out to Lost Valley to trail run. Worried about the weather, some sprinkles on the drive out, and a little chilly. Once I got there though, seemed to be warmer than I thought. Headed out with the cam on, shorts and a light long sleeve top and vest. Ran easy for most of the time, did about 11 miles, including a run up the hill to Hamburg. Overall felt pretty good, some minor pains during the run, just backed off for a bit each time. Foot is still killing afterwards, but......

Friday, December 02, 2011


1.5mile easy run @9min, then Core WOD
Team wod
Rnd 1
50 GHD situps
2 rope climbs
25 burpees + jump on 45# plate
Rnd 2
25 jumping lunges
1 bear crawl
20 ring dips
Then did the GWod - 3 minutes total wall hand stand. Had to drop twice, each time = 20 hollow body rocks.

Thursday, December 01, 2011

12/1 Social Run

Went to the Chesterfield social run. 5 miles @ 7:09 pace

Wednesday, November 30, 2011


Worked on ring dips, weighted then open.
500m Row
15 KB Swings (started with 53# rd 1, dropped to 45# 2 and 3)
10 Thrusters - 75#

thrusters started easy in round 1, but kb swings were killer. Round 2 kb swings were rough, which made the thrusters a lot more difficult.

Tuesday, November 29, 2011

11/29 Social Run

Ran the St Charles social run. 5 miles, good hills, 7:26 pace

Monday, November 28, 2011


Worked on strict pullups. Started with 20# vest, then L, then strict, and finished with kipping.
150 Pullups for time - every stop sprint 150ft (down back)

Sunday, November 27, 2011

11/27 - REST

Rest day - did an easy 2 miles before breakfast. Nutrition has been horrible lately, just trying to relax it a bit is tough, been eating everything, and mostly junk! Went to China Buffet and destroyed it...

Saturday, November 26, 2011

11/26 - PM Training run

Headed out the Pere Marquette for a practice run. Same day as Alton 10 mile, so tried to stop by, but didnt work out. Looked like it was going to rain, but turned out great. Only 3 other guys there, 2 had never run it before, 1 of em was bitter slow. We took it easy and waited for everyone after each hill, that really killed the time and intensity, but oh well. Still enjoyed the run (1 guy wiped out bad half mile from the end, and now wont be able to race.. that sux!)

Friday, November 25, 2011

11/25 - Day After WOD

Did a good warmup on our own (10 of each pullups, squats, pushups, situps, row 250) then...
Hell-en-ish WOD
Run 400m
21 KB Swings 45#
12 Burpee Pullups

Thursday, November 24, 2011

11/24 - Thanksgiving Run

Ran the trails at Matson park with others from runners club.  About a 5 mile loop, starts going down into a bowl, and then comes back out. Heated up pretty good on the way back, had on thin tights, long sleeves and a vest. Finished the long loop and back to the cars, so stripped off the tights and vest, then did the short 3 mile loop. Great run!

Wednesday, November 23, 2011


Worked on Hang Power Clean 95#, 10x2.. weight was a little light
25ft Walking Lunge 75#
10 Jumping Air Squats over bar.

Tuesday, November 22, 2011


Worked on bottom of squat position.

WOD 21-15-9
30# Ball Slams
25ft Sprint
Cant remember the time, 5 minutes or so. Felt like I should have gone faster on the sprints, but coming off the slams the legs felt crazy. Needed to get up to speed faster, the distance was just so short, had to turn around before ready.

Monday, November 21, 2011


Air Force WOD - 4 burpees; then 4 burpees every minute until done:
20 Reps each @ (75#)
Push Jerk
Front Squat
16:00 - really had problems holding the OHS

Worked on push press @ 75# 10x2reps

Sunday, November 20, 2011

11/20 - Skippo

The temps were a lot colder than expected, so brought a bunch of clothes, and got to Castlewood early. Got in some warm ups and chatted with everyone for a bit, wasn't sure what to wear though. Decided on the shorts, long sleeve light top, singlet, AND the blue jacket... Might have been a bit much.
Headed to the start, but held back with a group. Didn't want to push hard, but honestly got stuck behind some people that were going slower than I should have. Made the first loop pretty easy and uneventful. Moved out from some slower runners when I could, then stayed with a couple guys for most of the loop. They were doing the 10K so started to push it on the last mile.
Grabbed 2 gel packs and dropped my jacket at the halfway check, then dropped 1 gel, doh! Second loop started pretty good, had a female runner out a ways in front of me, so tried to pick it up just enough to reel her in. Took a little longer than I thought, but got to her just before the stairs. Had to pass her at the top of the stairs, needed to get moving and push up the first hill. Passed a guy in there somewhere too, but apparently didn't pick up the pace as much as it felt.
Either way, felt pretty easy going. The second big hill... OUCH, that one bit back, had to walk some at the top. Pushed on after the hill, once the legs came back alive. Most of the second loop was alone, didn't see too many other runners. Started to hear the finish line are approaching the last mile or so, so figured it was worth pushing now. Last mile was the fastest, and felt good. Finished with plenty left in the tank, but really enjoyed the run!

Saturday, November 19, 2011

11/19 - Turkey Trot

Ran the Wentzville Turkey Trot with Wyatt this morning. A little chilly and windy, but not bad. He started out OK, but barely a mile into it started feeling bad and giving in. The complaining etc messed up his breathing and stride and cost him a lot of time. Really picked it up after the first lap and started striding out great for mile 2. The back part of mile 3 was rough again, but pushed him hard up the last hill. He finished in 28:25 and took second in 10 and under age group!

Friday, November 18, 2011


The Alamo Baseline - 1 ROUND for time: Base time was <4, total time was ~11?

10 Burpees
40 Air Squats
30 Sit Ups
20 Push Ups
10 Burpees

FINISH with:
100 Hollow Rocks
100 Superman Rocks

worked on box jumps. max height?

Thursday, November 17, 2011


Worked on muscle ups... still don't have it.
WOD - AMRAP in 10 minutes - 5 rounds
10 - front squat 95#
10 - chest2bar pullups - most of these ended up being standard kipping pull ups.

Plan on a 2 mile run with Wyatt later.

Wednesday, November 16, 2011

11/16 - easy day

Should have just done total rest, but did some yoga and stretching, then decided to try the pull up wod from the other day. 1 pull up then add 1 every minute. Made it to 10 and had to quit... tougher than I expected.
Did some ab work before dinner.

Tuesday, November 15, 2011

11/15 double

WOD 21 - 15 - 9 12:24?
Box Jumps (30" box+35#)
45# KB Swings

25 burpees cash out

5 mile St Charles Social Run @ 8:30 pace. felt good , strong on the hills.

Monday, November 14, 2011

11/14 Rest

Ran an easy 1 mi with Wyatt to shake his legs out.

Sunday, November 13, 2011

11/13 - CastleWood training

Practice run for Skippo.  Ran with the 8:30+ middle group 10K. Took it nice and easy.  Only 2 hills and the stairs... not too bad. Went by Whole Foods after, then home. Went to Rotary park and ran another 3 miles with Wyatt. He did 5k in 28 mins, new PR.

Saturday, November 12, 2011

11/12 - Pere Marquette Training run

Those hills are TOUGH!!! Tried to run fairly conservative, pushed it in a couple spots. Had to walk some on the stairs and 1 other hill! 1:09 time. Was a great day for running!

Friday, November 11, 2011


Core WOD
burpee box jumps
pistols (rolling)

11/7 - 11/11 recovery week

Ran a slow 2 miles with Wyatt on Monday and Thursday to get him ready for the Turkey Trot.
Did Xfit on Thursday morning. Worked on deadlift
25 Push Press (75#)
50 Air Squats
Home WOD on Wed? 15 RFT - 29:45
7 pullups
3 HSPU (used chair/pike)
6 burpees
9 situps
Also did coreSyn.

Sunday, November 06, 2011

11/6 - Wisconsin

Went for a nice easy morning run before everyone woke up.  Meant to go for 3-4 miles, but found a nice nature trail at MATC campus.  Did 6 miles @8:59 pace.  Felt pretty good.

Saturday, November 05, 2011

11/5 - Hot Chocolate 15K

Wow, crazy race.  So didn't get much sleep, just kept waking up, sleeping on a couch though. Was up early, ate a banana and a drink, then started getting dressed.  Was expecting it to be much colder than it turned out to be.  Wore a sleeveless base layer, the bright green short sleeve top and the race singlet (probably could have done without the 2 tops, next time maybe try just an under armor shirt.)  Put on the arm warmers, a sweatshirt, warmup pants, a cap and gloves and headed out for a taxi. Got to the start area and the 5k hadn't started yet, so TONS of people everywhere.  Race was delayed in starting by 15 minutes.
Did some light warmups over by the staging corrals, and almost missed them moving everyone to the starting gates. Really thought the starting area would have been better controlled... but it wasn't. I pushed my way up to the A corral, but was being held back by people with C corral stickers, and even saw some D corrals lined up in front of me. Regardless, I didn't plan on 'racing', and didn't feel like pushing up any farther, so figured I would just deal with it.
Once the race started, the front moved out pretty quick. I know I got caught up in the fast procession, but kind of expected it to break up and slow down pretty quick. It did break up, but didn't really slow down much. The tall buildings... and a tunnel during mile 1... really must have messed with the GPS on my watch. Mile 1 came very quick, and when I looked at the watch it showed a 5:46 time... Now I knew we were no where near that pace, but it did feel like we were going much faster than planned. So I tried to slow it down a bunch, even pulling the shirt up to adjust the heart rate strap (Note: need to get a new strap). Plus the course helped slow the pace.
There were a couple sharp turns and over passes during the beginning of the run. The corners actually seemed to be fairly open, and I was able to run tight to the curb and not slow down, which was a welcome relief... But the bridge overpasses were not fun.  The expansions were pretty wide grate patterns, and made for very un-sure footing.
Looking back at the GPS map is pretty humorous... if only the course had actually run through the buildings like it shows, LOL. The first 5K had a number or turns and twists, but still hit a 21:28 split. The next 5K section was pretty straight, heading due west out past the United Center, then turning left twice to head back to the finish. Hit a 43:13 10K split, which was faster than the Gumbo 10K last weekend oddly enough. The return path wa pretty straight too, up to a few turns in mile 8. Somewhere in all the turns, bridges, tunnels and buildings, I missed 2 water stops, and never saw mile 8 or 9 markers, but I thought I knew about where I was.
My legs had gotten pretty tired at this point, so I knew it was going to be a struggle to the finish, but tried to keep pushing on. The last half mile or so runs along the outside of the park, then turns up an overpass bridge into the park, and then left down the finishing row. Really couldnt pay attention to the cheers or crowds along the finish, but did see a funny sign on the next to last corner, "You have great stamina, Call me!" with her phone number... actually made me smile. Pushed it up the hill, and though I heard someone pushing behind me, so really tried to kick to the finish... which actually felt pretty good.
Told Lori to expect me at 1:12:00, guessing I would stay high 7-8 min pace, but finished in 1:04:22, so looked around for them for quite a bit. After collecting my finishers chocolates and finding the family, heading to the post race party area.
Holy crap did I throw nutrition and diet out the window. Chocolate fondue was awesome. Dipped everything I could find in it, plus using my fingers, and ready to drink it straight. We grabbed some hot chocolate and headed to some of the tents to see if results were posted anywhere. Ended up in a VIP tent where there was more 'dippables' and chocolate... so had some more, and then headed to find a cab back.... so I could shower and go get Chicago Stuffed Pizza!
All in all, pretty good race, and good trip.

Friday, November 04, 2011

11/4 - travel day

Headed to Chicago today, long drive, and straight to packet pickup.  Then headed up to the Sears Tower (suck-it Willis).  Not an ideal situation for dinner, was much later than I wanted, so had a sweet potato, brocollini, and a piece of frozen pizza

Thursday, November 03, 2011


Wanted to run today, but foot and toe are still in pain, plus the weather SUCKS!  Rain and cold.
WOD - 20 min AMRAP
9 - db squat cleants - 25#
12 - box jumps 24"
15 - TTB - THESE were junk... really need to get better at them.
5 rounds +14/15 TTB

Wednesday, November 02, 2011

11/2 - Happy Birthday Wyatt!

Wyatt turned 9 today, w0ot!
WOD - 30 Wall Climbs - 13:52 - very slow, straining in back, need to keep the core tighter.
did ring rows before hand.

Tuesday, November 01, 2011

11/1 Rest

Total rest day, trying to give the body some recovery and get rid of the head cold.

Monday, October 31, 2011

10/31 Halloween!

Did some core syn dvd, just to burn some junk off.  Need to get back into more core ab work. Trying to take it easy all week so I have something for the Hot Chocolate 15K this weekend in Chi Town.


Trail day... rode the mountain bike 10+ miles at Indian Camp Creek, then changed and did a 3 mile trail run.  Would have liked to have done more, but didnt want to push it and drain the body. (although I did do 2 monster hill repeats!)
*Note: Injured big toe this day - still not sure what problem is

10/29 Gumbo Flats Pumpkin 10K

Ran the Gumbo flats 10K with Bob - good run, started nice and easy slow, then picked it up pretty good at the half way.  Legs really felt tired at the finish, not much of a kick left.  The FOOD after was crazy! Talk about a cheat day.... Oi!


In Atlanta for work.  Wore my compression gear to help with circulation on the flight, etc. Busy week of sitting in a meeting room all day.  Wasnt able to do much. Tuesday morning did some stretching and pushups, then tried the eliptical for a little bit.  Wednesday morning tried the treadmill for a couple miles, nice and slow.  Thursday hit the treadmill again for 2 miles, then jogged down to the drugstore for some meds.  Sinus cold from sitting in the meetings, or from sick people.

Sunday, October 23, 2011

Sun 10/23 Marathon Race Day

Rock and Roll St Louis Marathon - 3:29:39!
Race report to come....

Saturday, October 22, 2011

Sat 10/22

Rest rest rest... nerves started up, tough to stay still, didnt sit down til after 5... then couldnt sleep

Friday, October 21, 2011

Fri 10/21

3 mile easy run, then walking around the Expo.  Had pasta for dinner, trying to relax!

Thursday, October 20, 2011

Thur 10/20 Rest

Rest - trying to increase carbs, stay moving, but not do too much... Expo tomorrow!

Wednesday, October 19, 2011

Wed 10/19

Started at Dierbergs, 1.1 mile warmup, 2 x 1 mile @ 6:30 + 800m jog, 1 mile cooldown.
Watch died during the second repeat, but pace felt good.

Tuesday, October 18, 2011

Tue 10/18

Easy 3 mile loop @ 8:20 pace

Monday, October 17, 2011

Mon 10/17 rest

Another rest day... was going to go to xfit in am, but thought it was better to rest.. Still may do the wod at home just to be moving... if so, its:
3 Rounds
10 Push Press
50 walking lunges

Sunday, October 16, 2011

Sun 10/16 rest

2nd taper week... hard trying to not do too much.  Went mountain biking with Wyatt.  Had a blast on the flat smooth trails!  He did great on the more rocky/rooted stuff too, just a little scared on some of the hills/drop-offs.
1 hour of easy spinning.

Saturday, October 15, 2011

Sat 10/15

Last long-ish run.  9.3 miles @ 8:23 pace, did 1 MP mile.  Nice flat course on chesterfield levee.  Felt nice, little chilly, mild pain after run.  New shoes did good, felt secure and cushioned.

Friday, October 14, 2011

Fri 10/14 - rest

planned on core xfit class, but it was cancelled, so bought new shoes instead. Got Brooks Pure Flow today, first run tomorrow.  did some ab work

Thursday, October 13, 2011

Thur 10/13

Easy 3 miles @8:14 pace

Wednesday, October 12, 2011

Wed 10/12 tempo

Tempo run 5.5miles - (avg 7:46), warmup, then 3 mi @ 7:05, then cool down.... oh yeah, in the rain... blah.  Foot hurts now, going to ice (wore Silence red)

Tuesday, October 11, 2011

Tue 10/11 OHS

WOD - Overhead Squat.  Find 1RM, then 3 x 3 @ 85%
Used 110# as 1RM - really need to improve this.. sure I can do more, had failure on the brain and gave up early, went too light.
3 x 3 used 95#... VERY easy (did 3, 3, 5... then 2x power snatch)
AMRAP 40% - 55# - 30 (started to loose balance so gave in...)

also worked on chest 2 bar pullups

Monday, October 10, 2011

Mon 10/10

Easy run - 4.5 miles @ 8:13 pace.  felt good, getting anxious, ready to taper (hopefully!) Feet really need the recovery time!

Sunday, October 09, 2011

Sun 10/9

Legs felt good after sat long run, so decided to go for a little mountain bike ride.  Went to Indian Camp Creek and rode for 1.5 hours.  Leisurely pace, just to spin the legs and not pound the feet.  Great trails!!

Saturday, October 08, 2011

Sat 10/8 - last long run!

Long run - 20 miles @ 8:28 pace.  Ran Creve Couer lake to St. Charles river front on Katy.  Felt great on the run, used 3 gels, 1 bottle Heed, plus some Gatorade. Picked up the pace a little at mile 17. Last mile the foot was starting to hurt pretty bad, so last half mile was junk!  Overall, great last long run before the marathon.

Friday, October 07, 2011

Fri 10/7

Core Conditioning - took it easy.  did some box jumps and rows to warm up, then worked on muscle ups... ALMOST had it!

Thursday, October 06, 2011

Thur 10/6

did ab ripper, then wod: 21-15-9 pullups, pistols (pistols really sucked)

Run 5miles easy 8:20 pace

Wednesday, October 05, 2011

Wed 10/5

Speedwork - 1.5 mile warmup; 4x1600 @6:40, 800m jogs; 1.5 mile cooldown.

Tuesday, October 04, 2011

Tue 10/4

WOD - 5 Rounds for Time
10 Toes to Rings
10 Kettlebell swings 53#

Monday, October 03, 2011

Mon 10/3 - Rest/Recover

Wanted to run 5, but foot was killing! Rested, then jogged 1 mile and walked with Lori.

Sunday, October 02, 2011

Sun 10/02

Cowbell HalfMarathon- tune up and test run
1:38.39 7:32 pace

Chkpnt     Time           Chip Time    Chip Pace    Gun Time    Gun Pace
Start         8:31:18am                                                   
4 Mile      9:01:34am   00:30:16      00:07:34      00:30:28      00:07:37
8 Mile      9:31:54am   01:00:36      00:07:35      01:00:48      00:07:36
Finish     10:09:56am   01:38:39      00:07:32      01:38:50      00:07:33

Saturday, October 01, 2011

Sat 10/1

Race to Cure Lymphoma 5K - 20:22? 1st AG
felt good, kept pace easy 6:45-7 for first 2 miles, then decided to pick it up.  May have run too fast for last mile, will see tomorrow.

Friday, September 30, 2011

Fri 9/30 Rest

Yup total rest! woot

Thursday, September 29, 2011

Thur 9/29

WOD 50, 40, 30, 20, 10
Row for calories

Worked on skin the cat

PM. 2mile warmup
Worked on power clean
1RM 140#
3 rounds, 10 reps @ 95#

Wednesday, September 28, 2011

wed 9/28

Tempo run 7 miles, 1 mi warmup, 5 mi @ 7:23, 1 mi cool down.  Some good hills in Atlanta, dark to start the run.

Tuesday, September 27, 2011

Tue 9/27 Rest

Was feeling very tired.  Tried some stretching and push ups. Flight and time change may have affected

Monday, September 26, 2011

Mon 9/26

Easy 6 miles @ 8:22 pace.  Before catching flight.

Sunday, September 25, 2011

Sun 9/25

Run for Ovarian Cancer - ROC run in forest park.  Ran with Kari and Wyatt 10min pace, 31:45 5K

Saturday, September 24, 2011

Sat 9/24

Step back week long run.  7 miles @ 8:17 pace.  Felt good and strong.  Slow down some at the end, but was faster than planned pace.

Friday, September 23, 2011

Fri 9/23

Wod Amrap: 1 rope climb, 2 hspu, 3 chest2bar, 4 burpees, 200 m run.
4 rounds + 75m

Worked hand stands

Thursday, September 22, 2011

Thur 9/22

Social run in Chesterfield.  6 mi, easy 1 warmup, then 5 @ 7:39pace.

Wednesday, September 21, 2011

Wed 9/21

7 miles, easy 8:04 pace.  Tried a couple fartlek surges.

Tuesday, September 20, 2011

Tue 9/20

WOD - 4 RFT - 7 Man Makers + 3 lengths farmers carry
(Pushup, R row, pushup, L row, Squat clean, Thruster, R lunge, L lunge (weight overhead))

worked on 25 kipping pullups (only 14 in a row...), 20 Ring dips
Handstand pushups.  used bands on bars, did 5 assisted!

Monday, September 19, 2011

Mon 9/19 - cutback week

7 miles (target was 8:04) ran @ 7:46.  Felt strong through mile 4 or 5, slowed some at end.  Overall, legs felt great!  Need to resist the urge to go to xfit tonight, and just take it easy if I go tomorrow!

**EDIT** - Target was 8:40!  CRAP!

Sunday, September 18, 2011

Sun 9/18 - rest

Nada - complete rest. just walking during shopping!  Really hoping all this rest is helping in recovery and the overtraining issues!  Hoping to feel back to normal soon (also added cereal back!!!)

Saturday, September 17, 2011

Sat 9/17 -20mi

Long run 20 miler.  slower pace overall than I wanted, but pressed the pace in the middle (faster than I wanted). really made the last 4-5 miles tough!  Trails were good, probably better than the roads!
Ate at Whole Foods after, should make for decent recovery.

Friday, September 16, 2011

Fri 9/16

Basically, rest.  Did some yoga and stretching, and walking..

Thursday, September 15, 2011

Thur 9/15

WOD: Row 1600, rest 3min: x3:  Total time 29:02?

Run: Easy 3 miles - 8:42 pace..

Wednesday, September 14, 2011

Wed 9/14 - Tempo!

7 mi Tempo in the rain!  soaked, cold, windy.. blah.  7:26 pace for 5mi tempos+1 mi warm/cool.  Wanted 7:23, close... Decided to skip Xfit and let legs recover some.  Feeling better... and had some cereal!

Tuesday, September 13, 2011

Tue 9/13

Another rest day!  This is actually harder than it sounds!  Also, kind of a lie... I rode the bike trainer for 20-25 minutes... just to move the legs.. honest.. couple 10 sec on/off and 1 min on/offs, mostly just spinning.

Monday, September 12, 2011

Mon 9/12

More rest!  Legs need to recover!  Did a light 2mi jog with Lori at soccer practice, very slow, just to move the legs.

Sunday, September 11, 2011

Sun 9/11 REST

Total rest day!  Legs have felt VERY heavy lately, need to try and recover some.

Saturday, September 10, 2011

Sat 9/10

Race: Run to Remember 5K - 19:55, 3rd.  Felt decent, good to run fast again, hills were manageable, but legs didnt have full pop back yet.

Crappy lunch at funeral.
14 mile long run.  8:45 pace (felt faster at times).  Seemed to be feeling real good at half way, felt like should have been able to push the pace back.  Only used 1 gel and nuun, legs started feeling very tired near the end.  last 1-2 miles were tough!.   Little bit of knee pain, stopped and stretched it couple times.

Friday, September 09, 2011

Fri 9/9

Legs feeling very heavy, did some yoga, stretching, kenpo/plyo short workout.

Thursday, September 08, 2011

Thur 9/8

WOD: 3 Rounds for Time
40 Push Press 65#
30 Air Squats
20 Ring Dips
10 Double Unders

worked superman rocks, 100 DUs, max rep strict pullups = 12

Run: 4 miles easy 8:44 pace

Check out Gourmet Runners blog... and the Lara Bar giveaway!

Wednesday, September 07, 2011

Wed 9/7

Speedwork - 3 x 1 @ 6:36 avg pace + 800m jogs

mini wod:
100-60-30-15 - Hollow body rocks
10-15-20-25 - Air squats


Tuesday, September 06, 2011

Tue 9/6

Legs were still heavy this morning/
worked on 30 pullups, 75 air squats, 3:00 wall handstands
WOD: 100 Burpees - 8:01

Monday, September 05, 2011

Mon 9/5 - Labor Day

Ran 6.75 miles at Pere Marquette.  Legs started VERY tired and sluggish.  Only needed a 4 mile shake out run, so wasn't too worried about pace.  The hills are monsters out there.  Overall, started feeling better and miles 3-6 felt much better.  Took a wrong turn after 6 and ended up back early, mental note for next week.
Did some walking/shopping just to keep the legs loose and wore the compression shorts.  Legs still felt heavy

Sunday, September 04, 2011

Sun 9/4 Restish

Yoga... not much else.

Saturday, September 03, 2011

Sat 9/3

Long run - 18miles at Babler Park... hella hilly and hot... very slow pace. 15-16 miles in foot was in a lot of pain.  Some minor knee pain from the hills.  Foot was big issue.  Ice bath after

Friday, September 02, 2011

Thursday, September 01, 2011

Thur 9/1

Easy recovery 4 miles...legs were VERY tired! Hot run, dead legs, need more rest.

Wednesday, August 31, 2011

Wed 8/31

Run: 6mi - warmup + 3mi @7:20 + cool down

WOD: 400m lunges + 6#s: 12:47
worked on pullups

Tuesday, August 30, 2011

Tue 8/30

WOD: 400m run then AMRAP in 12 min: 3 Hang Power Clean (100#); 5 PushUps; 7 Air Squats
15 rounds+3Clean/5PU
worked wall walks, easy day

Monday, August 29, 2011

Mon 8/29

5 miles easy 8:14 pace
soccer practice

Sunday, August 28, 2011

Sun 8/28

Bike: 51 miles, hills, slow pace (16), very tired legs
fueled with dried mango/pineapple, heed, gel, and stinger chews... no energy

Saturday, August 27, 2011

Sat 8/27

7 Mile easy 8:16 pace

L: Thai chicken curry/rice (cheat w/ Quaker Multigrain fiber bites)

Friday, August 26, 2011

Fri 8/26

CoreWOD: 10! Frog Jumps, Pull Ups, Burpees: 10:47

Worked hollow body, skin the cat, windshield washers, Vups, 10# weighted pullups, ring dips

Thursday, August 25, 2011

Thur 8/25

5 Miles easy 8:20 pace

L: Whole foods - Fajita chicken, Curry Fish, vegs, sp
D: Made Organic GrassFed Beef Lettuce cup Tacos!

Wednesday, August 24, 2011

Wed 8/24

6 mi run - 8:25 pace
WOD: Annie: 50-40-30-20-10: Double Unders, Sit Ups: 8:30
Swim WOD: Ran backwards around lazy river;
2 Rounds: 2Mins each: Freestyle, Squats, Underwater, Pool Pushups: (4 laps, 76, 3 laps, 36)

Tuesday, August 23, 2011

Tue 8/23 Rest!

Rest Day!
B: Eggs, mush, spinach, sausage
S: Bison, guac
L: Sirloin, greens, vegs
S: grapes, turkey, egg
D: Salmon, greens, veg

149g Protein, 85g Carb - carb prob too low

Monday, August 22, 2011

Mon 8/22

6 mile easy - 8:30pace
WOD - Angie 100 PullUps, PushUps, SitUps, AirSquats
B: eggs,  mushrooms, spinach, sausage
S: carrots, guac, fruit
L: salmon, vegs
S: apple, turkey
D: paleo lasagna, cauliflower, sweet potato fries, eggs, chicken

Sunday, August 21, 2011

Sun 8/21

B: 2 eggs+2 eggwhites, mushrooms, spinach, sausage
S: Apple, banana, 1/2 hammer bar, 2 carrots + guac
L: Salad w/ chicken, 3 pieces steak, sweet potatoes Whole Foods
S: buffalo stick, mango,
D: 4oz salmon, 5 shrimp, salad
S: Fritzs

Saturday, August 20, 2011

Sat 8/20

4 Mile- Scorcher Run + 12 miles at Forest Park
before run - grapes/pbutter + 5hr energy + Rok Shots
between - watermelon, banana, gatorade, slushie
during - 1 Honey, 1 GU strawbanana, Heed
after - Recoverite, banana, pure protein bar

L: HuHot - 3 plates, chicken, beef, tilapia, vegs
D: Sole filet, salad

Friday, August 19, 2011

Fri 8/19

Core Training - warmup - 5 rounds - run 100m + 10 burpees, run 100m + 10 DU
Team WOD = 3 stations, 2 skills each stations, 2 minutes each skill
1. 30# ball slams (35); Row (270m?)
2. Jumping PullUps ; Bike (1+mile)
3. Wall Sprints; Wheelbarrow runs

Thursday, August 18, 2011

Thur 8/18

4mile easy run

Cfit - worked on thrusters
WOD - 7 rounds for time = 8:47
7 Back Squat - 125#
7 burpees

had steak for lunch, but had no energy for workout... very sluggish

Wednesday, August 17, 2011

Wed 8/17

Tempo Run 6.5mi 4 mi@ 7:25

CFit - warmed up with group then Swim WOD: 22:40
10 laps + 20 burpees
8 laps + 18 pool push ups
6 laps + 16 burpees
4 laps + 14 pool push ups
2 laps + 12 burpees

Tuesday, August 16, 2011

Tue 8/16

Crossfit - worked on front squat
WOD=4Rounds, Row 500m, Rest 3min = 1:58.8, 1:54.4, 1:52.7. 1:53.2

Monday, August 15, 2011

Mon 8/15

Crossfit - warmup-  250m row, 10 chest to bar, 10 strict dips, 10 bar squats
WOD - 800m run, 30 SDHP (85#), 800m run = 7:55

B: 2 eggs/2 eggWhites, Cup mushrooms, 5 shrimp
S: grapes, almonds, carrot
L: 3.5oz chicken, veggies (cauliflower, broccolli, butternut squash, onion, mushroom)
S: celery w/ guacamole
S: acvitia yogurt
D: chicken, salad w/ shred veg

felt very sluggish today and very hungry, not sure met caloric intake

Sunday, August 14, 2011

Sun 8/14

3.1 mile run
B: 3 eggs, shrimp, mushrooms
S: almonds, fruit
L: Pizza w/ broccoli, mushrooms, peppers, chicken
S: carrots, nuts
D: Tilapia, vegs, shrimp

Saturday, August 13, 2011

Sat 8/13

15.5 mile long run - Chubb Trail
S: waffle, pnut butter
B: 2 eggs, shrimp, cereal
L: SweetTomatoes - salad, soup, muffins, yogurt
D: Tilapia, vegs

Fri 8/12

Crossfit - core work, suicide sprints, rope climbs, hspu, toes 2 bars

B: eggs, mushrooms, shrimp
S: cereal
L: ElMaguey - shrimp, chicken, guac
D: Salmon, salad

thur 8/11

WOD: 3 rounds - 50 DUs, 75 air squats = 11:11
4 mile run

B: Cereal + 4 hard boiled egg whites
L: subway chicken
D: McAlisters salad w/chicken

wed 8/10

5.5 mile run
B: cereal, eggs and shrimp
S: almonds
L: chicken, shrimp, vegs
D: chicken, salad

Tue 8/9

Jumprope, gym stuff
B: eggs, mushrooms
S: cereal, almonds
L: chicken, salad, apple,yogurt
D: red snapper, spaghetti, vegs

Mon 8/8

B: 4 eggs, mushrooms
S: Kashi cin cereal, cascad oat raisin cereal
L: chicken, vegs
D: chicken, salad, veg shred

Sun 8/7

light 3 mile jog

B: 4 hardboiled eggs, 2 scrambled, .5 waffle
L: Fuddpuckers - grilled triggerfish, salad
D: Pompano Joes - broiled  amberjack, shrimp, scallops, oysters

Thursday, August 04, 2011

Thur 8/4 - slow run

6 miles through town @ 8:30 pace

Wednesday, August 03, 2011

Wed 8/3

Crossfit Double-
5x5x5x5x5x5x5 (70-80% 1RM) used 85#, knee felt unstable
AMRAP 40% 1RM - used 50#
29 reps... shoulders let go first.

20 laps (for each team member) - did 10, then 10
Jump rope - team total = 2850
20# ball slams - team total 385

Tuesday, August 02, 2011

Tue 8/2 - Tempo run

1.5 mile warmup
4 mile tempo @ 7min/m
1.5 mile cool down

Crossfit -
DIANE 21 - 15 - 9
Deadlift (145# felt light)
HSPU (used box with 2 45# plates)

Monday, August 01, 2011

Mon 8/1

Crossfit -
AMRAP in 20 minutes
15 Hang Squat Clean (75#)
12 Ring Dips (used thin red band after rnd2)
21 SitUps
5 rounds + 10cleans = 250 total reps

Sunday, July 31, 2011

Sun 7/31

3.5 mile recovery run 8min/m

Saturday, July 30, 2011

Sat 7/30

Long run - 14.1 at creve coeur park.  Hotter than it felt, soaking wet, even shoes. Plan was to start slow, then run 4 miles in middle at faster pace.  Maybe started too fast, but not able to push pace as much as I wanted. Last couple miles were brutal.  Feet were in a lot of pain, very tired at finish.  Needed more hydration AND nutrition, felt weak.

Friday, July 29, 2011

Fri 7/29

Worked on rings - dips, pull ups, and muscle up transitions - remember chest up, through, chest down + feet!
WOD - 30 snatch (85#)
did 105# 2x's after, but had to muscle them up.  work on the explosion.

Thursday, July 28, 2011

Thur 7/28

Air Force WOD - 4 burpees; then 4 burpees every minute
20 Reps (65#)
Push Jerk
Front Squat

Rode bike on trainer 45mins with some intervals

Wednesday, July 27, 2011

Wed 7/27

GUESS WHAT?!?!?!  Truck didnt start AGAIN! No crossfit this morning.  Worked on DUs in the driveway.  No real workout today
Bull riding at the fair

Tuesday, July 26, 2011

Tue 7/26

Crossfit morning - 1RM Hang Power Snatch - 97# - Tabata 4mins - 50 reps 45# bar
Speedwork - 5 x 1000m - under 4:00, every 9 mins

Monday, July 25, 2011

Mon 7/25

Crossfit - 50,40,30,20,10 - Wall balls (dropped from 20# to 16# after 2nd round), box jumps (20"?), kettlebells (started 40#, used 35# for half of round 3 & 4) Time = 32:40

Sunday, July 24, 2011

Sun 7/24

Easy bike ride, 20 miles with Lori, 3 miles with Wyatt.

Saturday, July 23, 2011

Sat 7/23

12 Mile run at Klondike/Katy - lots of fun on the trails, just too short
Crossfit - 200m tire flip (500# tire/3 guys); every 2 mins = sprint back to start and return. (felt easy with 3 guys on tire)
2 mile shake out run before dinner

Friday, July 22, 2011

fri 7/22

worked rope climb skills, multi station - handstands, pistols, parellettes, L sits.
WOD - 15 mins -> 40 sec on/20 sec  off - Ring pushups, broadjumps, V sit ups. total count = 179

Thursday, July 21, 2011

Thur 7/21

Bike - indoor trainer 45mins
Crossfit - 1RMax Strict Press - 92#, Max reps @ 40% (36#) - 45reps
Worked Double unders (1), and HSPU
1.5 mile run cooldown

Wednesday, July 20, 2011

Wed 7/20

5 mile tempo (ish) run AM - avg 7:38
Crossfit - 24, 12, 6 Push Press, Lunges, SDHP (75#) - 8:23
400m sprint - 1:02

Tuesday, July 19, 2011

Tue 7/19

Crossfit - 2 mile warmup run, 5 rounds in 10 minutes - 200m sprint, 7 Hang Clean (95#)
1 mile on bike: 2:23

Monday, July 18, 2011

Mon 7/18 - Easy

Easy 2 mile run in AM, 8+ min pace...

truck broke down - rode bike with Wyatt to camp on Tue, Wed, and Fri

Sunday, July 17, 2011

Sun 7/17

40 mile bike ride out to St Paul.  Legs died after first 20.  Really struggled to make it back.
Salad with chicken lunch, shrimp and some vegs dinner... then fritzs.

Saturday, July 16, 2011

Sat 7/16

Long slow run - 13.58 miles at Babler.  Major hills!!! WOW.  Steep Downhill was pretty painful, but paced well for uphills. Knee hurting ~ 5mi, continued til ~10 mi.  Last 3.5 were pretty good.  Last mile hill was impressive!

Steak for lunch, went out to dinner, salmon, shrimp, steak, chicken..... oi!

Friday, July 15, 2011

Fri 7/15

Crossfit core conditioning - worked on hand stands, muscle ups.  Wod - 25yd lunge w/ 45plate, 20 box jumps, 200m sprint, 20 burpees.  2 rounds.

Thursday, July 14, 2011

Thur 7/14

Biked on trainer.  Then Crossfit- went over all lifts, no wod.

Wednesday, July 13, 2011

7/13 - easy

Easy 2 mile run this morning.  May do another 2 this evening, or bike on trainer for lunch

Tuesday, July 12, 2011

7/12 - CROSSFIT returns

Did some abs, then went to see Dr Jared.  Grastons, but he thought everything was good, just may be pushing too much too soon still.  ARGH!
Went to Crossfit and stayed for a foundation class.  wod = 21 - 15 - 9 hang clean, front squats + finish with 30 situps.  Felt weak, but did ok.  Wrists felt it.  Need to work form and not lean back on cleans, elbows up and in!

Monday, July 11, 2011

7/11 Rest

Did some yoga and stretching!

Sunday, July 10, 2011

7/10 - Trail Run

Decided to do a "long run" out at Lost Valley on the trails.  Run started great, felt good through most of first 5 miles.  Then some pain and major fatigue.  Off and on the last 5 miles, it band pain was pretty bad.  Last mile was crap, really frustrated!

Saturday, July 09, 2011

7/7 -7/9

7/7 - rode the bike out to wright city and back, 25 miles, stopped by to watch wyatt swim
7/8 - lifted legs I think
7/9 - Rest? Rode bikes to Fritzs!

Wednesday, July 06, 2011


Group run with Sally Edwards.  Ran 2.5 miles before, then 2 miles with the group (and Wyatt!)

Tuesday, July 05, 2011


Speedwork - 6x800s

Monday, July 04, 2011

7/4 - Happy 4th of July

Firecracker 10K run.  Not much time for a warm up.  Went out too fast, paid for it later.  Really felt tough after 3 miles.  All mental from 4 on.  Somehow able to get 2nd AG, and only 5 sec slower than last year.  Had frozen yogurt at LuLus, plus BBQ and desert... nutrition was like a firework

Sunday, July 03, 2011


Track meet, light jog warmup with Wyatt. Rest day. Ate Sweet Tomatoes!

Saturday, July 02, 2011


8.5 mile evening run in Lawrence, KS.  8:20 pace, very hot but felt good! Ate CiCis pizza for lunch!

Friday, July 01, 2011


Short bit of cross training, abs, etc

Thursday, June 30, 2011


Early morning 4.5 miler (watch died...) 1 warmup, 2x7:00, 1 semi cool down+
Legs felt like lead...
144.8, 10.5

Wednesday, June 29, 2011


 2 mile easy 8:30. PT knee pretty good, dull sore

Tuesday, June 28, 2011


Speedwork - 1.5 mile warmup. 12 x 400 - 1:22 avg (3 at 1:15); every 4 mins, stay moving between - Cooldown 2 laps, IT knee started hurting.

Monday, June 27, 2011


No running, all rest day.  Seeing the doc tonight for grastons


Sunday, June 26, 2011


Bad day, stress run, super hot at 1630.  Had full camelback and just took off. 7.5 miles in started feeling bad, soaking wet, head wind blowing... decided to turn around and galloway it.  Not sure the walk breaks helped.  Last 4 were painful, number of stops to stretch and walk. Not a great day.

Saturday, June 25, 2011


Run for the Ridge race in town.  Warm up run to town.  Race went decent, considering.  Lungs were on fire, really feeling out of shape last mile or so.  Knee did very well, no pain or tightness.
Ran the 1 mile with Wyatt.  Then 2 miles back home.