Weekly stats – total miles 35,  total time – 5.5 hours
* Running – 23.16 miles
* Walking – .6 miles
* Bike/spinning – 10.1 miles
* Swimming – 0 miles
* Rowing – .62 miles
* Crossfit – WOD (workout of the day) – 3

Sunday, Day 78 – Two’fer Sunday.

  • Nice 4 mile plus recovery run with Heidi and Cash. 4.16 miles in a little over 36 minutes (8.59 pace).
  • Crossfit Lincoln team WOD – 1st one. This was a mix of 250 meter run, slam ball (20lbs) wall balls (14lbs) and sad attempts at double-unders. Made it 3 + rounds (no run on the final before we were mercifully cut short of 20 minutes. Boys versus Girls and we got our buns kicked. Contributed 61 slam balls, 48 wall balls, 3 x 250 run (really should have started with that) and 11 double-unders (60 total jump rope. Fun, competitive workout!

Monday, Day 79 – Two’fer Monday.

  • Crossfit Elizabeth – 21, 15, 9 reps of Cleans and Ring Dips. Not rx’d – modified clean – 65lbs. Time – 9.11. A little sore from the late afternoon team WOD yesterday. Warm up and cash in of 10 push, 10 pull, 10 sit, 10 inch worm, 5 sets of 3 handstand push ups and cash out of 1 minute row – 1 minute jump rope (with some double under)- 78 total jump rope.
  • Track run during Rachael’s Lincoln Jet’s practice. Decided to crank a 5k. 7.48, 8.04, 7.59, .51 splits for a 24.46 5k.  Beautiful night. Recovery on the infield, barefoot.

Tuesday, Day 80 –  Two’fer Track Tuesday.  6 miles.

  • Big Dogs Track workout – they were blazing at sub 6 minute repeats.  Me.  Not so much. 1.25 warm 2 repeat miles 7.11 and and 7.26. Legs feeling it after 5k last night and CrossFit WOD’s, but not a the point of injury.  Just a good sort of soreness.
  • Tuesday night track group.   Began with a .6 mile barefoot walk with Heidi (good for toughening up feet).   Then a nice warm and windy night for a run. 6 x 200’s. 38, 40, 36, 37, 40, 41 and 200 barefoot on grass. Great group with Andi, Anelle, Joy, Juan and Sherri!

Wednesday, Day 81–  Rest – the first full rest day since March 11.

Thursday, Day 82 –  Rest – the first 2 day rest since October of 2009.  It felt good and done with a eye toward Saturday’s 10k race.  Would rather had an active rest in the pool, but work demands dictated otherwise.

Friday, Day 83 –  10+ miles of a bike ride (commute), 3 miles running: 1.75 miles running during the Crossfit WOD and 1.25 with dog friends Heidi and Cash, and Crossfit Lincoln WOD.  The WOD included a warmup 10 inchworm pushups, Samson stretch, 2 x (15 chin, 10 burpees, 10 kettle bell swing – 25.8 lb, 20 walking lunge, 10 knee to elbow). Then Main Event of 400 run and back ext ( 7 x 400 & 83 back ext). Cash out of 2 x 30 sec kettle bell 1 arm snatch 18lb, left/right). Good pre race the next day routine.  Yikes!  Hope this wasn’t cramming before Saturday’s 10k exam.

Saturday, Day 84 – Novartis 10k race at Holmes Lake in Lincoln.  Beautiful crisp Spring morning (good tech-shirt and gloves morning, 40’s for temp).  47.43 with 23.34 on front 5k and 24.09 on back 5k.  Mile splits 7.24, 7.38, 7.43, 8.03, 7.48, 7.49, 1.29 for 6.24 total.  Fastest 10k since 1998.  Nice progress toward a sub 44 minute 10k goal this – which would close in on a PR for me (42.49 from 1996 at a very fast and flat Omaha Corporate Cup Run, guess I was 14 years younger 😉 ).

Next week plan  “active rest days” – swimming on Wednesday and Friday.

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