Training Log Archive: mariaamayaIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
5 AM
Walk (Treadmill) 37:00 [3] 2.46 mi (15:02 / mi)
shoes: Asics 2160
Walk / Run - up to 10% incline on walk.
Run (Treadmill) 13:00 [3] 1.29 mi (10:05 / mi)
shoes: Asics 2160
Walk / Run. .5% incline on walk.
4 PM
Cross-fit 25:00 [3]
Stretching
KB swings (35 lbs, 53 lbs)
L sits
Jump Rope
1 leg squats
KB swings (35 lbs, 53 lbs)
L sits
Jump Rope
1 leg squats
Wednesday Mar 30, 2011 #
4 PM
Cross-fit 16:00 [3]
AMRAP (As Many Rounds As Possible)
10 chair dips
10 air squats
10 diagonal pull-ups (rows)
4 flights stairs
7 rounds + 10 dips & 10 squats
10 chair dips
10 air squats
10 diagonal pull-ups (rows)
4 flights stairs
7 rounds + 10 dips & 10 squats
Tuesday Mar 29, 2011 #
4 PM
Cross-fit 15:00 [3] 0.5 mi (29:59 / mi)
Farmer's Walk (35 lb weights) (200 yds)
Knees to Elbows
Farmer's Walk (35 lb weights) (100 yds)
Run (100 yds)
Knees to Elbows
Knees to Elbows
Farmer's Walk (35 lb weights) (100 yds)
Run (100 yds)
Knees to Elbows
Sunday Mar 27, 2011 #
9 AM
Walk (Treadmill) 40:00 [3] 3.2 mi (12:30 / mi)
shoes: Asics 2160
Walk / Run
Saturday Mar 26, 2011 #
9 AM
Bike (Stationary) 30:00 [3] 9.2 mi (3:16 / mi)
Started at Level 5, pushed very hard. Kept it between 80 - 105 rpms. I'm very frustrated I can't ran run right now so I think I took it out on this bike ride. It made me feel a little better.
Then I did Lat Pull Downs of 70 lbs, 20 reps twice - I was beat!
Then I did Lat Pull Downs of 70 lbs, 20 reps twice - I was beat!
Thursday Mar 24, 2011 #
5 AM
Run (Treadmill) 30:00 [3] 1.68 mi (17:51 / mi)
shoes: Asics 2160
Started hurting at 10 min, I guess I'm not quite ready, so I then walked for the next 13 min uphill. It didn't hurt at all. Maybe I should start walking at a fast pace with a steep incline. I went up to 9% or so at 4.3 mph! Wow!
Ran 1.68 miles in 17:00 min then walked for 13 min.
Ran 1.68 miles in 17:00 min then walked for 13 min.
Wednesday Mar 23, 2011 #
5 AM
Run (Treadmill) 20:00 [3] 1.98 mi (10:06 / mi)
shoes: Asics 2160
Made it until 13:58 min then knee started hurting, darn!!! Finished the 20 min anyway!
4 PM
Cross-fit 17:00 [3]
Stair bounds - surprisingly it didn't hurt to bound up the stairs, but I was VERY careful to land VERY softly on my toes.
Push ups at every landing - total push-ups: 204!
Push ups at every landing - total push-ups: 204!
Tuesday Mar 22, 2011 #
4 PM
Cross-fit 16 [3]
8 stations / 2 rounds
Medicine Ball Cleans (25 lbs)
Sit-ups
Farmer's Walk
Mash Balls
Jump Rope
Ring Rows
KB Swings
Lunges
Medicine Ball Cleans (25 lbs)
Sit-ups
Farmer's Walk
Mash Balls
Jump Rope
Ring Rows
KB Swings
Lunges
Monday Mar 21, 2011 #
7 PM
Cross-fit 8:00 [3]
5 rounds of:
6 push jerks (53 lbs)
6 ring dips (red band)
6 reverse burpees
6 push jerks (53 lbs)
6 ring dips (red band)
6 reverse burpees
Sunday Mar 20, 2011 #
9 AM
Note
Knee hurt a bit last night. I'm thinking I need to wait a few more days before running. Today is my break, so maybe I'll just do some push-ups, sit-ups, etc. I'd rather bike, but I want to give it a break.
I'm optimistic it's getting better. It's just going to take longer than I thought.
I'm #87 on the Bull Run 50M list and I don't think I'll be doing the National Marathon this coming weekend... is Bull Run still a possibility?
I'm optimistic it's getting better. It's just going to take longer than I thought.
I'm #87 on the Bull Run 50M list and I don't think I'll be doing the National Marathon this coming weekend... is Bull Run still a possibility?
Saturday Mar 19, 2011 #
4 PM
Run (Otuside) 17:45 [3] 2.15 mi (8:15 / mi)
shoes: Asics 2160
Well, after much frustration from an absolutely gorgeous day today and seeing all the runners at the mall, I decided to try for a run.
I figured as soon as it starts to hurt, I will stop.
It starts to feel tender when I go downhill. I could run uphill all day long - no pain at all. The ground feels better than the treadmill, for whatever weird reason.
I really want to run tomorrow, but I will play it by feel.
I iced as soon as I returned from running, it feels fine right now! We'll see how the night goes!
I figured as soon as it starts to hurt, I will stop.
It starts to feel tender when I go downhill. I could run uphill all day long - no pain at all. The ground feels better than the treadmill, for whatever weird reason.
I really want to run tomorrow, but I will play it by feel.
I iced as soon as I returned from running, it feels fine right now! We'll see how the night goes!
Thursday Mar 17, 2011 #
4 PM
Cross-fit 42:00 [3]
First Crossfit:
(25 push-ups, 1 min plank, 21 V-ups
75 squats, 22 V-ups
25 push-ups, 1 min plank, 22 V-ups
85 squats, 23 V-ups
25 push-ups, 1 min plank, 28 V-ups
85 squats, 33 V-ups)
Second Crossfit:
(500 M Row, 15 GHD sit-ups, 15 KettleBell Swings (35 lbs), 15 pull-ups (purple band), 15 ring push-ups) X 4 rounds
(25 push-ups, 1 min plank, 21 V-ups
75 squats, 22 V-ups
25 push-ups, 1 min plank, 22 V-ups
85 squats, 23 V-ups
25 push-ups, 1 min plank, 28 V-ups
85 squats, 33 V-ups)
Second Crossfit:
(500 M Row, 15 GHD sit-ups, 15 KettleBell Swings (35 lbs), 15 pull-ups (purple band), 15 ring push-ups) X 4 rounds
Wednesday Mar 16, 2011 #
4 PM
Cross-fit 12:00 [3]
First Crossfit:
27 flights of stairs with 10 lb weight overhead
- stopped at 14th floor, 5 push ups
- stopped at 16th floor, 5 push ups
- stopped at 18th floor, 5 push ups
continued to 25th floor
Second Crossfit:
(40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups) X 2
27 flights of stairs with 10 lb weight overhead
- stopped at 14th floor, 5 push ups
- stopped at 16th floor, 5 push ups
- stopped at 18th floor, 5 push ups
continued to 25th floor
Second Crossfit:
(40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups) X 2
Tuesday Mar 15, 2011 #
4 PM
Cross-fit 20:00 [3]
shoes: Asics 2160
Stretches
Warm-Up:
(10 squats, 10 knees-to-elbows) X 3
Skill Work:
(4 X 10 Overhead Squats = 1st-15 lbs, 2nd-4th 30 lbs)
Work Out:
(15 squats, 10 pre-natal burpeees, 30 sit-ups) X 3
Warm-Up:
(10 squats, 10 knees-to-elbows) X 3
Skill Work:
(4 X 10 Overhead Squats = 1st-15 lbs, 2nd-4th 30 lbs)
Work Out:
(15 squats, 10 pre-natal burpeees, 30 sit-ups) X 3
Saturday Mar 12, 2011 #
4 PM
Walk (Treadmil) 1:25:00 [3] 4.56 mi (18:38 / mi)
shoes: Asics 2160
Slow walk - tried to compensate, felt pain everywhere but where the pain was supposed to be. 93% pain in shin, calf, top of knee, side of knee, etc.
Run (Treadmil) 10:00 [3] 1.01 mi (9:54 / mi)
shoes: Asics 2160
Pain immediately all over, a little where the normal pain on bottom right side was during the race and afterwards. I wanted to run soooo bad! :(
5 PM
Lift 20:00 [3]
1st minute - 20 push-ups
2nd minute - 20 push-ups
3rd minute - rest
4th minute - 10 push-ups
5th minute - 10 push-ups
6th minute - 10 push-ups
7th minute - 10 push-ups
8th minute - 10 push-ups
9th minute - 6 push-ups
10th minute - 6 push-ups
Total = 102 push-ups
Lat pull-downs - 16 reps / 70 lbs
Ab Press - 100 reps / 50 lbs, 80 reps / 60 lbs
Row - 15 reps / 70 lbs
Air Squats - 60 reps
Felt better, I guess after lifting.
2nd minute - 20 push-ups
3rd minute - rest
4th minute - 10 push-ups
5th minute - 10 push-ups
6th minute - 10 push-ups
7th minute - 10 push-ups
8th minute - 10 push-ups
9th minute - 6 push-ups
10th minute - 6 push-ups
Total = 102 push-ups
Lat pull-downs - 16 reps / 70 lbs
Ab Press - 100 reps / 50 lbs, 80 reps / 60 lbs
Row - 15 reps / 70 lbs
Air Squats - 60 reps
Felt better, I guess after lifting.
Friday Mar 11, 2011 #
5 AM
Bike 20:00 [3] 4.73 mi (4:14 / mi)
80 - 90 rpm, good ride, could have been longer but good push.
Lift 12:00 [3]
Lat Pull Down - 16 reps / 70 lbs
Ab Press - 110 reps / 50 lbs
Bench Press (dumbbells) - 40 reps / 15 lbs DB
Air Squats - 50 reps
Ab Press - 110 reps / 50 lbs
Bench Press (dumbbells) - 40 reps / 15 lbs DB
Air Squats - 50 reps
Thursday Mar 10, 2011 #
4 PM
Cross-fit 16:00 [3]
L sit skills practice
Partner Work:
Plank (push-up position)
80 yrd run or 6 flight stair climb
6 reps of one or the other
Partner Work:
Plank (push-up position)
80 yrd run or 6 flight stair climb
6 reps of one or the other
Wednesday Mar 9, 2011 #
5 AM
Bike 20:00 [3] 4.75 mi (4:13 / mi)
75 - 80 rpm, good bike ride. Probably could have done more time but running late and wanted to see how the knee felt. It was okay. Need to take it easy.
Lift 12:00 [3]
Lat Pull Down - 15 reps / 70 lbs
Ab Press - 100 reps / 50 lbs
Seated Row - 15 reps / 70 lbs
Bench Press, machine - 10 reps / 55 lbs
Ab Press - 100 reps / 50 lbs
Seated Row - 15 reps / 70 lbs
Bench Press, machine - 10 reps / 55 lbs
4 PM
Cross-fit 26:00 [3]
Ball Slam (25 lb) - 34 reps / 34 reps
Kettlebell Swings -
Jump Rope - 178 reps
Incline Ring Rows -
Knees to Elbows -
2 min work / 2 min break, repeated Ball Slam and Kettlebell Swings
Great workout!
Kettlebell Swings -
Jump Rope - 178 reps
Incline Ring Rows -
Knees to Elbows -
2 min work / 2 min break, repeated Ball Slam and Kettlebell Swings
Great workout!
Tuesday Mar 8, 2011 #
4 PM
Cross-fit 15:00 [3]
Hand stand push-ups - skills practice
Workout:
1 min hand stand push-up
25 knees to elbows
25 air squats
25 push ups
45 sec hand stand push-up
25 knees to elbows
25 air squats
25 push ups
30 sec hand stand push-up
Okay workout, not hard enough. Couldn't do the regular one due to the knee pain.
Workout:
1 min hand stand push-up
25 knees to elbows
25 air squats
25 push ups
45 sec hand stand push-up
25 knees to elbows
25 air squats
25 push ups
30 sec hand stand push-up
Okay workout, not hard enough. Couldn't do the regular one due to the knee pain.
Saturday Mar 5, 2011 #
8 AM
Run race (Outside - Trail) 5:12:26 [2] 27.36 mi (11:25 / mi)
shoes: Nike Track Flats
Great run! Very relaxing, didn't push, was waiting to push at the end but the extra 5 miles never came so I never pushed, which was probably a good thing.
A few falls, some other ills but overall - no soreness today except for knee pain that I'm a little concerned about.
A few falls, some other ills but overall - no soreness today except for knee pain that I'm a little concerned about.
Friday Mar 4, 2011 #
5 AM
Run (Treadmill) 20:00 [3] 2.07 mi (9:40 / mi)
shoes: Nike Track Flats
Easy 2 miles wearing Vibram's, kinda tough but okay, will need to wait until summer to take Vibrams outdoors. Treadmill doesn't feel too good on the feet, everything else feels fine.
Cross-fit 10:00 [3]
15 reps - lat pull-downs (70 lbs)
30 reps - bench press (15 lb dumbbells)
100 reps - ab crunch machine (85 lbs?)
8 reps - hamstring curl (45 lbs)
- all done in fast succession
30 reps - bench press (15 lb dumbbells)
100 reps - ab crunch machine (85 lbs?)
8 reps - hamstring curl (45 lbs)
- all done in fast succession
Thursday Mar 3, 2011 #
5 AM
Run (Treadmill) 45:00 [3] 4.71 mi (9:33 / mi)
shoes: Nike Track Flats
Slow relaxing run... very fatigued. I'm worn out!
4 PM
Cross-fit 15:00 [3] 1.0 mi (15:00 / mi)
shoes: Nike Track Flats
7 rounds of 7 push-ups and 7 squats = 2 min 31 sec
9 sprints of 40 yrds, 1 sprint at 80 yrds.
9 sprints of 40 yrds, 1 sprint at 80 yrds.
Wednesday Mar 2, 2011 #
1 PM
Run (Treadmill) 1:00:00 [3] 6.95 mi (8:38 / mi)
shoes: Nike Track Flats
Started at 5.8 mph and ran .50 miles.
At .50 miles increased to 5.9 mph
At .75 miles increased to 6.0 mph
I felt like I was going too slow since I knew I could only run for an hour so I increased the interval distance.
At 1.00 miles increased to 6.1 mph
At 1.20 miles increased to 6.2 mph
At 1.40 miles increased to 6.3 mph
At 1.60 miles increased to 6.4 mph
At 1.80 miles increased to 6.5 mph
At 2.00 miles increased to 6.6 mph
I then decided I needed to slow down a bit and stabilize.
At 2.25 miles increased to 6.7 mph
At 2.50 miles increased to 6.8 mph
At 2.75 miles increased to 6.9 mph
At 3.00 miles increased to 7.0 mph
At 3.25 miles increased to 7.1 mph
At 3.50 miles increased to 7.2 mph
At 3.75 miles increased to 7.3 mph
At 4.00 miles increased to 7.4 mph
At 4.25 miles increased to 7.5 mph
At 4.50 miles increased to 7.6 mph
At 4.75 miles increased to 7.7 mph
At 5.00 miles increased to 7.8 mph
At 5.25 miles increased to 7.9 mph
At 5.50 miles increased to 8.0 mph
At 5.75 miles increased to 8.1 mph
At 6.00 miles increased to 8.2 mph
At 6.25 miles increased to 8.3 mph
At 6.50 miles increased to 8.4 mph
At 6.75 miles decreased to 7.5 mph (8 min/mile) and maintained until 6.95 miles at 60 minutes.
Felt really good! Not sure if I was going to slow because it didn't feel that easy, but it felt good nevertheless.
I feel like I'm not ready for an 8 min/mile marathon. I also know that I should really be making sure I do my intervals and last week was terrible!
At .50 miles increased to 5.9 mph
At .75 miles increased to 6.0 mph
I felt like I was going too slow since I knew I could only run for an hour so I increased the interval distance.
At 1.00 miles increased to 6.1 mph
At 1.20 miles increased to 6.2 mph
At 1.40 miles increased to 6.3 mph
At 1.60 miles increased to 6.4 mph
At 1.80 miles increased to 6.5 mph
At 2.00 miles increased to 6.6 mph
I then decided I needed to slow down a bit and stabilize.
At 2.25 miles increased to 6.7 mph
At 2.50 miles increased to 6.8 mph
At 2.75 miles increased to 6.9 mph
At 3.00 miles increased to 7.0 mph
At 3.25 miles increased to 7.1 mph
At 3.50 miles increased to 7.2 mph
At 3.75 miles increased to 7.3 mph
At 4.00 miles increased to 7.4 mph
At 4.25 miles increased to 7.5 mph
At 4.50 miles increased to 7.6 mph
At 4.75 miles increased to 7.7 mph
At 5.00 miles increased to 7.8 mph
At 5.25 miles increased to 7.9 mph
At 5.50 miles increased to 8.0 mph
At 5.75 miles increased to 8.1 mph
At 6.00 miles increased to 8.2 mph
At 6.25 miles increased to 8.3 mph
At 6.50 miles increased to 8.4 mph
At 6.75 miles decreased to 7.5 mph (8 min/mile) and maintained until 6.95 miles at 60 minutes.
Felt really good! Not sure if I was going to slow because it didn't feel that easy, but it felt good nevertheless.
I feel like I'm not ready for an 8 min/mile marathon. I also know that I should really be making sure I do my intervals and last week was terrible!
4 PM
Cross-fit 30:00 [3]
We did 1 round of 6 exercises and a 2nd round of 7 exercises.
Knees to Elbows (laying down): 26, 32 = 58
Overhead walking lunges: 34, 36 = 70
Deadlifts: 19, 17 = 36
Jump rope: 118, 88 = 206
Diagonal ring pull-ups: 27, 24 = 51
Kettlebell swings (18 kg...?): 24, 22 = 46
We added the deadlift ball (25 lb) slam on the 2nd round: 12 reps
Total Reps: 479
Knees to Elbows (laying down): 26, 32 = 58
Overhead walking lunges: 34, 36 = 70
Deadlifts: 19, 17 = 36
Jump rope: 118, 88 = 206
Diagonal ring pull-ups: 27, 24 = 51
Kettlebell swings (18 kg...?): 24, 22 = 46
We added the deadlift ball (25 lb) slam on the 2nd round: 12 reps
Total Reps: 479
Tuesday Mar 1, 2011 #
Cross-fit 25:00 [4]
Worked on hand stand push-ups. Did 3 - 4 sets of 4 - 5 reps, I was able to start going a little lower.
Then we started at P2 (garage level) and did broad jumps up the stairs for 27 flights, holy smokes!!! I was beat!! - to say the least.
However, since this was a big hip flexor workout, which I really didn't know beforehand. It didn't hurt at all and I did some good hip flexor stretches afterwards.
I slept very well last night and was absolutely exhausted!
Then we started at P2 (garage level) and did broad jumps up the stairs for 27 flights, holy smokes!!! I was beat!! - to say the least.
However, since this was a big hip flexor workout, which I really didn't know beforehand. It didn't hurt at all and I did some good hip flexor stretches afterwards.
I slept very well last night and was absolutely exhausted!
3 PM
Run (Treadmill) 45:00 [3] 4.93 mi (9:08 / mi)
shoes: Nike Track Flats
Nice slow, easy run.