This week was my first cutback week of the training cycle. I was looking forward to it but also dreading it. I really enjoyed seeing big numbers the past few weeks and I hated to see my average drop back down right at the end of the year. I decided to use it as a mini-taper for an end of the year PR attempt at the Harmony Silvester 5k. Shane and I have raced this for three years now and I set a PR last year. I hoped to repeat that feat this year.... But you'll have to wait for my race report tomorrow!
On to the training week!
Monday: 3 miles in 37:05 (run/walk) + weights.
Tuesday: Off (Christmas!)
Wednesday: 1 mile warm up, 8 hill repeats at 10% incline, cool down + CrossFit WOD. Total: 3 miles.
Thursday: 1 mile warm up, 6 miles steady state. Total: 7 miles.
Friday: 2 mile warm up, 6 x 200m repeats, cool down. Total: 4 miles.
Saturday: 3 mile walk.
Sunday: 3 mile easy run.
Total: 23 miles in 4:08:27.
Dirty Deeds Done Mud Deep
Showing posts with label WOD. Show all posts
Showing posts with label WOD. Show all posts
Monday, December 31, 2012
Wednesday, November 28, 2012
Randoms, Running and WOD's
Since signing up for Burning River 100 I have been focused on getting into training and finally finishing my first hundred. I have been plotting with an amazing ultra beast and my CrossFit coach. I've been having salad at night in front of the TV instead of M&M's (those come later) and I'm drinking more water than I ever knew I could hold. (Glad hubby pays the sewage bill!)
This week is my first week of real training since Marshall University Marathon. I was so excited (and I still am) but I forgot how much real training sucks too. It's been afun couple days mentally readjusting to not being able to easily walk up and down stairs or get up from the couch. And it's not even a ton of mileage yet either!
Today I took it easy and ran my prescribed mileage at recovery pace. And then I hit CrossFit for some moretorture training. This was the WOD I was given by my coach:
I didn't push super hard. I wasn't out of breath when it was over. I focused on slow and steady but still my legs wanted to rip themselves off and club me with my Altra shoes. As you can see I only managed 8 rounds + 2/3 of a 9th round. I really can't wait to get into shape where a 30-ish mile week and two CrossFit WOD's don't total me. Instead of being upset I'm just going to use it to fuel my fire. By July this won't even be worth doing as a WOD, maybe not even as a warm up.
In other news, Christmas is bearing down on us (which also means I'll be another year older, you can send presents). Most of my shopping is done and everything that's here is wrapped. Even the Christmas cards went out already. I'm pretty proud of myself! But what I'm reallyashamed proud of is this:
My poor Lily has been walking around shivering in our drafty old house. She is always on my lap or under a blanket or trying to cuddle with our other dog. I finally took pity on her and bought her Dachshund pajamas. Yes, there are companies that make extra long clothes just for weiner dogs. And yes, I am now one of THOSE people. My dog wears clothes....
In other (odd) news, I'm not racing this weekend. Shane has signed up for at least one 5k and may do a 5k/10k combo race the next day. It's really weird for me to say no to (THREE!) races but I know I need to put in my long run and then rest up for next week. Eyes on the prize and all that jazz... What's cool is that I might be able to be a spectator and cheering squad for once!? Never gotten to cheer on Shane in a race before. Maybe Sunday could be the first!
This week is my first week of real training since Marshall University Marathon. I was so excited (and I still am) but I forgot how much real training sucks too. It's been a
Today I took it easy and ran my prescribed mileage at recovery pace. And then I hit CrossFit for some more
I didn't push super hard. I wasn't out of breath when it was over. I focused on slow and steady but still my legs wanted to rip themselves off and club me with my Altra shoes. As you can see I only managed 8 rounds + 2/3 of a 9th round. I really can't wait to get into shape where a 30-ish mile week and two CrossFit WOD's don't total me. Instead of being upset I'm just going to use it to fuel my fire. By July this won't even be worth doing as a WOD, maybe not even as a warm up.
In other news, Christmas is bearing down on us (which also means I'll be another year older, you can send presents). Most of my shopping is done and everything that's here is wrapped. Even the Christmas cards went out already. I'm pretty proud of myself! But what I'm really
My poor Lily has been walking around shivering in our drafty old house. She is always on my lap or under a blanket or trying to cuddle with our other dog. I finally took pity on her and bought her Dachshund pajamas. Yes, there are companies that make extra long clothes just for weiner dogs. And yes, I am now one of THOSE people. My dog wears clothes....
In other (odd) news, I'm not racing this weekend. Shane has signed up for at least one 5k and may do a 5k/10k combo race the next day. It's really weird for me to say no to (THREE!) races but I know I need to put in my long run and then rest up for next week. Eyes on the prize and all that jazz... What's cool is that I might be able to be a spectator and cheering squad for once!? Never gotten to cheer on Shane in a race before. Maybe Sunday could be the first!
Tuesday, July 24, 2012
And The Gym Hits Back...
I am blessed to have a CrossFit box only 15 minutes from my house. It takes time away from my family to go there after work but my husband and I agree that it is the best option at this point. And, let's face it, I really do love CrossFit more than I ever did personal training.
I went back for my first WOD in forever last night. After getting another text message from my ex-trainer I really needed the stress relief. I was hoping for slam balls but the workout my coach selected was almost as good. Five rounds of 400m run, 7 x deadlift, 15 wall balls (10 pounds), and 30 single unders (jump rope). I finished in 25:10 which I think is pretty good for my first time back!
Now I just have to figure out how I'm going to fit in my runs without going to the gym on my lunch breaks. I planned to get up an hour early today and do my 4 miles but when the alarm went off I was way too exhausted, probably from the WOD last night. So instead I have my clothes, shoes, and Garmin in my bag and I will stop in the park on the way home. Tomorrow I will have no choice but to get up at OMG-early and put in my 8 miles. But in the end, I just have to focus on what matters. A PR at Baltimore in October and hopefully a PR at Baker 50M. At the very least I need to get my second piece of the medal.
I am blessed to be surrounded by family, friends, and readers who really care. I value every bit of input you all have given me over the years whether I agreed with it or not. The honesty and straight-to-the-point advice is often just what this stubborn runner needs. So thank you all very much!
Have you tried CrossFit? Do you regularly WOD? What's your take on it, whether or not you actually attend a box?
I went back for my first WOD in forever last night. After getting another text message from my ex-trainer I really needed the stress relief. I was hoping for slam balls but the workout my coach selected was almost as good. Five rounds of 400m run, 7 x deadlift, 15 wall balls (10 pounds), and 30 single unders (jump rope). I finished in 25:10 which I think is pretty good for my first time back!
Now I just have to figure out how I'm going to fit in my runs without going to the gym on my lunch breaks. I planned to get up an hour early today and do my 4 miles but when the alarm went off I was way too exhausted, probably from the WOD last night. So instead I have my clothes, shoes, and Garmin in my bag and I will stop in the park on the way home. Tomorrow I will have no choice but to get up at OMG-early and put in my 8 miles. But in the end, I just have to focus on what matters. A PR at Baltimore in October and hopefully a PR at Baker 50M. At the very least I need to get my second piece of the medal.
I am blessed to be surrounded by family, friends, and readers who really care. I value every bit of input you all have given me over the years whether I agreed with it or not. The honesty and straight-to-the-point advice is often just what this stubborn runner needs. So thank you all very much!
Have you tried CrossFit? Do you regularly WOD? What's your take on it, whether or not you actually attend a box?
Subscribe to:
Posts (Atom)