I <3 RUNNING

a.m - Cross Fit

Instead of going to the Cross Fit building to do the W.O.D I went to the Pine View track. I figured my 400s would be better done on the track.

4x sets of 400 meter run 50 squats.

This was a great workout for me because my legs felt like jelly and hurt and then running the 400s on hurty legs. . .well maybe it will help me push through pain easier and relax into it. I don't know!

TRACK - I FINALLY GOT TO RUN WITH THE GIRLS TODAY!!!!!! AH it has been a long work week and thee hardest homework week yet so today was just flat out fun to be back with NO stress! I also April Fooled the girls saying that I was not running track. . . and it was a good one because they know I have not done my paper work or payed fees yet!!! Well APRIL FOOLS!!!!  I have come down to the conclusion that I'm running. It would be dumb to not run my senior year, it has just taken awhile to buckle down and say I'm really going to do this and I'm going to do it well (or just try)! My ultimate goal is to have fun with it this season and help the girls out (that I can) and even push myself and hopefully get ready to TRY and run for Dixie (we'll see if I'm even quick enough!). Anyways I can't stop working though. . . but I'll be around as much as possible and what I can't run at track I'll work in at home.

The run with the girls though. . . fabulous! Hot out, slow pace, great conversation - boy stories,  followed by a dip in sandburgs pond - couldn't have asked for more!!!

Goals for next week:

Cross Fit every morning (usual) - Make it to all the afternoon track practices I can - Run 3 mornings (double morning workouts (might be wasted but bring it!) - Keep a positive attitude - RACE (if there is one)??!!!

Warmup

W.O.D.
Five rounds for time of:
15 Wallball shots, 20/15#
15 Pull-ups
20 walking lunge steps

I was just flying through this workout with the exception of the pull ups. On the last two rounds for some reason I was really struggling. After the work out me and my dad went and ran a mile. Does that count as a piece of a morning run? Everytime I run directly after one of these workouts I laugh for the first few minutes because my body feels funny but then I cry it hurts so bad.

p.m - TRACK

I almost missed the girls today because I didn't know what time the high school got out BUT I made it and I'm glad because it was fun! We drove out to JP's house and grabbed her moms watch and ran 6 miles out there. It was a little nutty running around and around different blocks but it worked for today

Just a thought about running in the "rain" this weekend, if it does end up raining here.

http://www.youtube.com/watch?v=L3_DHhZOgI0

A.M - Crossfit -

W.O.D.

As many rounds in 15 minutes:

15 KB swings
15 Situps
15 Sumo Deadlift Highpulls

 P.M - TRACK

Ug. . . . I really didn't want to go at 9 in the evening to get my run in but I dragged my sister with me and of I went. ah relief. I can do it.

3x - 2 min hard 1 min easy 1 min hard 30 seconds easy 30 seconds hard 

A.M - I skipped cross fit this morning to go running this morning. It was really nice!!

A.M - Crossfit -

W.O.D.

4 sets each for time of:

Row 500m
*Rest as needed between sets

In between row 1 & 2 do 1 set of max pushups

In between row 2 & 3 do 1 set of max pullups

In between row 3 & 4 do 1 set of max GHD Situps (once u stop motion your set is done)

After row 4 do 1 max handstand hold against the wall

p.m - TRACK 

Holy smokes! It has felt so impossible to get all the workouts I need to get in this week in! Ah! Running by myself at 10 o clock at night has been so lame! So today me and  Hay had a video and pictures for getting our young women medallions right after school so we went running together after that. We both had other obligation following the first event so we had 30 minutes to get a run in, perfect! It was so nice to run with her we ran to Arctic Circle and  back and chattered the whole time! I'm so glad we ran together!!!

Warmup

W.O.D.
Benchmark Wednesday
“Nancy”
5 rounds for time:
Run 400 meters - After the last set of 15 OH squats me and my dad ran an 800!
15 Overhead Squats

BRING IT! Oh I was so excited for today's workout because this workout is just right in my ball park. 

P.M - I got to run with Taylor Boyer today! Oh it was so fun to run with her and to hear all about your young love of running, I needed to hear it. She has been working SO hard and she has done SO well this track season. Man I can't wait to hear where running will take her next year in XC and well in anything.

W.O.D.

5 rounds for time:
Row 250 m
20 Wallballs – 20#/14#
15 Pull-ups

- Oh my word I got so angry after this workout. I was just cruising through and well I forgot to count my rounds but I was with a group so as I finished 5 and didn't know I headed into 6 and finished the row before I noticed I was starting into an extra round and everybody else was done and well. . . . . duh!

P.M Track -

All the girls started off together but we somehow split? A group of girls were running three so they cut down dog pound and well a group of us 5 milers followed. So half way down the road we realized and turned around. So me and Taylor took off for a couple miles trying to catch the girls. Fun stuff! =D

TRACK - Warm up (Hearts) 6x400 Cool down (Hearts)

Today I ran the track workout with Megan. She had to leave so I jumped in with her and we hit the ground running. On the first three there was gap between me and Megan and well I have a problem with that. I know how it feels to struggle with track and the mental madness it takes. So I put Megan in front of me and well she became a different runner on those last three repeats. It is interesting to me that is all it took! She has it in her as do a lot of the girls but for some there is a definite road block when it comes to track. . . . . 

I'm getting obsessed trying to overcome this theory or 'genetic potential'! ha! So I started in on CrossFit and I have noticed a world of difference in my running and well now I am starting in on this Paleo Diet too!  I have heard some wonderful things about it and heard from people the amazing results it brings to their athletic ability. So. . . I will see where that takes me now, come on sub 6 mile!

WOD

“Diane”

21-15-9

Deadlift 225/135#
Handstand Pushups

Cashout – 40 Turkish Getups

P.M. Track - 

Ugg. . . today we had the Pine View relay track meet. I knew I would only have one race before I needed to head to class and well I got stuck running the 400. Oh well. I tried to trade but. . . At least I got a race and that I had lots of fun trying to run a 400! I also got to be apart of a great team. So I'll take it! =D

 CROSSFIT -

Warmup

W.O.D.

Benchmark Wednesday

“Barbara”

5 Rounds for total time:

20 Pullups

30 Pushups

40 Situps

50 Squats

Rest precisely 3 minutes between each round.

For this WOD you will have the option to do one of 3 levels.

Level 1- 3 Rounds

Level 2- 4 Rounds

Level 3- All 5 Rounds as Rx’d

 - - - I DID ALL 5 ROUNDS!!!! It was really hard but oh man I did well! I tore the skin off but butt again from the sit ups though.  . . oww! And to put this in perspective for myself it was a total of 100 Pull ups - 150 Push ups - 200 Sit ups - 250 squats!

TRACK - I know this sounds lame but I worked today and went strait from work to a dinner and presentation for getting my Young Women Hood Recognition!!!! I didn't get to bed till late. So there was no time for a run or anybody to go running with in the dark!

A.M. - I found out I was racing last night so I didn't go to cross fit this morning instead I went to morning  practice with the team. I was hoping it would help my sore sore body loosen up a bit before the race. . . . I was still sore but it kind of helped!

RACE - Okay. . . the race was okay. We got a good warm up which helped my legs loosen a little but still . . . I had no nerves or expectations going into this race especially after a workout like "Barbra" yesterday . . . 250 squats and well . . . you know your going to feel it and bettin bucks your not going to get a PR so I ran it for fun. A 6:15 however is another PR for me (fall over dead). I would really like to run a race once when my body isn't toast!

Overall the girls team did AMAZING! I got to watch some pretty neat things happen. Liz running a 1:03 400 in the medley she was FLYING!!!! Kaylee run something crazy like a 2:22 (?) 800 in the medley and that whole team qualify for state! Also watching JP get qualified for state in the 3200! Oh and the throwing girlies are just out of control. It was cool to see Deb with a medal around her neck today!  Ah there were so many things. It makes me happy to see everybody do well!