No Prizes for Consistency!

I am not so good at updating my training log...

14-15 Jan: rest
16 Jan: PT session
17 Jan: CrossFit Trainer's Choice
18 Jan: rest
19 Jan: 16 mi run, 8:30/mi
20 Jan: rest
21 Jan: CrossFit "Two Things I Royally Suck At"
22 Jan: CrossFit Lunging and Burpees
23 Jan: rest
24 Jan: 2 hr bike and CrossFit (forgot what we did)
25 Jan: rest
26 Jan: 2.5 mi WU, 3 mi tempo (20:33), 0.5 cool, CrossFit "Life and Death"
27 Jan: CrossFit "Front Range CrossFit WOD"
28 Jan: 15 min WU, 3x1 mi (6:40, 6:30, 6:12), 5.25 mi total
29-30 Jan: rest
31 Jan: CrossFit "Kettlebell Love"
1 Feb: 7.7 mi run
2-3 Feb: rest
4 Feb: CrossFit "Feb Affiliate Challenge"
5 Feb: pole dancing (!) and CrossFit "Annie"
6 Feb: rest
7 Feb: WRC 5K in 22:24, CrossFit "Carol's Birthday Workout"
8 Feb: 18.3 mi run, 8:35 pace
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Long runs--I have been running out at the golf course on the base. There is a hill one mile in length. I park at the top, run down, and then run back up. I've been doing my long runs on this hill for two reasons: 1) to practice running downhill for the Ogden and Boston Marathons, and 2) to teach my legs how to be awesome while running the Newton hills in April. Seems to be working. My 18 miler included over 2000 ft of climbing.

Ice bath--I took my first ice bath yesterday. WOW! I sat in the tub, turned it on slightly warm and then cold, and then added ice. I think it helped a lot, especially my knees. I'm going to try to do this after every long run. Brrr!

Weekly Mileage--No, I don't have high mileage at all. I've been running 2-3 times per week, which seems counter-intuitive to marathon training. But all of my runs have been on target! My 5K was a bit slower, but it was really cold and the course was SUPER hilly.

CrossFit--I LOVE CrossFit. I have improved so much. I hope that there is a CrossFit gym wherever Colin and I end up.
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CrossFit Trainer's Choice
Teams of 2 for 15 minutes of...
-3 power snatches
-5 pull-ups
-7 box jumps

CrossFit "Two Things I Royally Suck At" (18:44)
For time...
-15 handstand push-ups
-1 L-sit pull-up
-13 hspu
-3 L pu
...
-1 hspu
-15 L pu

CrossFit "Lunging and Burpees" (~6:40)
5 rounds of...
-50 ft lunges with 45# bar overhead
-21 burpees

CrossFit "Life and Death"
-Hanging power snatch, 5x2, 60#
-5 rounds of: 30 glute-ham sit-ups , 25 back extensions (6:49)

CrossFit "Front Range CrossFit WOD" (10:28)
3 rounds of...
-15 pull-ups
-10 front squats
-5 jerks 65#

CrossFit "Kettlebell Love"
Group of 3, for 15 minutes as many rounds as possible of...
-10 burpee clean and jerks
-10 box jumps
-Hold a giant kettlebell

CrossFit "Feb Affiliate Challenge" (10:49)
For time...
-30 clean, squat, jerks (65#)

CrossFit "Annie" (6:44)
3x3 deadlift (145#)
50, 40, 30, 20, 10 double unders/sit-ups

CrossFit "Carol's Birthday Workout"
As many rounds as possible in 20 minutes
-Row 250m
-21 sumo deadlift high pulls (45#)
-15 pull-ups