Training Log Archive: mariaamaya

Run 2: Mid-week. Long hard workout but only 1 this week. 6 x 1M at the same pace as you averaged for the Half mar, with 1:00 of easy running in between each. Normal wu/cd.

I knew I needed to do this workout but I hadn't been feeling like it. Welll, good opportunity now! Of course, great run! Although I only did 5 intervals.

15 min warm up
5 min strides (4 X :20 sec @ 10.0 mph)

Started 1 mile repeats at 25 min
-- 2.59-3.59 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
-- 3.71-4.71 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
-- 4.84-5.84 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
-- 5.97-6.97 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph
-- 7.10-8.10 miles @ 7.6 mph (7:53 m/m)
-- 1 min rest @ 6.0 mph

10 min cool down at 6.0 mph

Then walk cool down - 5 min, ‎.78 miles

Not feeling it this morning. Maybe the run wore me out. So tired!

400 meter run
21 pushups
21 box jump (24”/20”)
21 burpees
21 Pull-ups

Got the blood flowing... that's all that matters!

Super busy this morning getting ready for the triathlon. I ran one lap to set up the run signs and ensure it was all ready for the run portion.

Went out with Sean and the other 50Kers, only 3 others at 3am to start this run.

It was so nice being out there at 3am! I could only run until about 5am when I had to start filling gatorade coolers and getting things ready for my one lonely marathoner at 5am and then the dozen 1/2 marathoners at 7am and of course about twenty 10Kers and 5Kers.

I did this with Sean, so 13 min of run and 2 min of walk. It was great for me! But I think it was great for Sean too!! :)

We brought 22 orphans to the Embassy and had so much fun with them! I organized a 1K fun run, but then had to lead them. I did not realize how incredibly fast they were going to run, needless to say, they sprinted the whole thing with me at the front of the pack! What a run!!!!

Been soooo busy, needed to do something but so tired!

Went out just to get something of a run in!!

Run 3: 55:00 flat recovery run, followed by 4 x :30 long flat strides.

Ran this with Sean, what a gorgeous morning! Sean's getting much faster with his strides, now it's just getting his endurance in check.

Again, not enough time, still tired from last's week's 50K!

So, I decided to do the 50K this Friday since I knew I wasn't going to have a chance during the actual Fitness Festival. I had good energy, wasn't completely burned out and felt strong after the half marathon.

It was a good run but at lap 6 - 8 (14.7 - 19.6 miles) life sucked! It was so incredibly hot out there! I had to keep pouring bottles of ice cold water on my head, which you know me - I'm cold when it drops to 70, needless to say, IT WAS HOT!!!

DISTANCE PACE ELAPSED TIME
1.0 mi 09:57 min/mi 00:09:56
2.0 mi 10:24 min/mi 00:10:24
3.0 mi 09:14 min/mi 00:09:12
4.0 mi 10:07 min/mi 00:10:06
5.0 mi 10:29 min/mi 00:10:28
6.0 mi 10:25 min/mi 00:10:23
7.0 mi 10:59 min/mi 00:10:59
8.0 mi 10:10 min/mi 00:10:09
9.0 mi 10:08 min/mi 00:10:07
10.0 mi 10:07 min/mi 00:10:05
11.0 mi 10:00 min/mi 00:09:59
12.0 mi 10:16 min/mi 00:10:14
13.0 mi 10:17 min/mi 00:10:15
14.0 mi 09:33 min/mi 00:09:33
15.0 mi 10:40 min/mi 00:10:36
16.0 mi 10:11 min/mi 00:10:02
17.0 mi 10:08 min/mi 00:10:07
18.0 mi 10:26 min/mi 00:10:26
19.0 mi 09:35 min/mi 00:09:34
20.0 mi 10:35 min/mi 00:10:34
21.0 mi 10:14 min/mi 00:10:12
22.0 mi 10:21 min/mi 00:10:20
23.0 mi 10:14 min/mi 00:10:14
24.0 mi 10:40 min/mi 00:10:39
25.0 mi 10:22 min/mi 00:10:22
26.0 mi 10:32 min/mi 00:10:31
27.0 mi 11:27 min/mi 00:11:27
28.0 mi 10:32 min/mi 00:10:30
29.0 mi 10:18 min/mi 00:10:17
30.0 mi 10:32 min/mi 00:10:31
31.0 mi 09:44 min/mi 00:09:44
32.0 mi 10:54 min/mi 00:10:53
33.0 mi 10:42 min/mi 00:10:40
33.8 mi 09:30 min/mi 00:07:23

I obviously didn't have a lot of time to do this run, but I went out anyway and just did what I could!

Run 3: 55:00 flat run at easy pace, followed by 6 x :10 short hill sprints (short steep hill or even steps would be fine).

Sean and I decided to do this one together. We used our 20% - 200 foot long tunnel which equates to :10 seconds or so on each sprint.

We ran a nice, slow relaxing 52 minutes then did our 6 hill sprints.

Sprint 1: 10 [Sean: 7]
Sprint 2: 10 [Sean: 7]
Sprint 3: 11 [Sean: 8]
Sprint 4: 11 [Sean: 8]
Sprint 5: 10 [Sean: 9]
Sprint 6: 11 [Sean: 7]

It felt really good to run this morning, the weather was absolutely perfect and beautiful!

Good to just get out and run with no real goal!

Had to be up at 4am today due to heavy, planned protests in the city. We had to be on stand-by, so unfortunately no workout, which is fine with me since I was so tired anyway.

Okay, so this is how it went.

I rested from working out but not from working! Slammed again this week.

Thursday: I spent the afternoon (3.5 hrs) walking around the compound posting the signs that would tell people where to go during the race. Then I had to go home and get all gussied up for an evening gala, go figure. Luckily, Steve drug me out of there at 9:45pm otherwise who knows what time I would have left!

Friday: Up at 5am, ready to start working on a million things that we had to do before the race. Right up to remarks by Ambassador, Brigadier General, SSGT Schaefer and to the starting line! No time for any sort of warm-up. :(

My friend, Robin, and I have run the last few weeks together so she knew my strategy going into the race and knew it was the smart way to go. Apparently, she must have thought that if she could create enough of a gap and hold it, she could then speed up and beat me.

So, it was a 6 lap course - which of course, Sean and I walked, measured, walked again, re-measured and finalized!

Robin and I ran the first lap together. Then at lap 2, she decided she was going to speed up. I felt like I ran the first lap too fast so I decided to slow down a tad. I think I ran the first lap at 18 or 19 minutes. Now the first lap was slightly longer (2.46 miles) than laps 2-6, which are each 2.12 miles.

I'm not quite sure about the times to laps 4-6 but I do remember looking at my watch after lap 1 (19 min), 2 (38 min) & 3 (55 min). After lap 3 I remember thinking that I was off, you had told me to do a 50 min after the first half and 51 min for the second half. So, I decided to speed up a little bit on lap 4.

So, I knew that Robin wasn't creating a bigger gap, she had just settled into a pace and she had created a set distance. I thought I was speeding up on lap 5 but I'm not sure. Regardless, I was catching up to her slowly but surely. Then on the 6th lap, I was really getting close. Almost half way, I got her and then I sloooowwwlly pullled a little away.

At this point, I knew I was no longer running my own race, this was now a competition to beat her. On top of that, every time I saw Sean, he would tell me how far ahead Robin was. 20 seconds... 10 seconds... almost there... lol!

So, finallly on lap 6, I'm still trying to get ahead of her. We reached the final .3 of a mile and I have to really start pushing but it's a little too long to push too hard. So I just hang on... as she does to my coat tails! I start to push more and more. At about 342 feet to go I take off, full sprint, arms swinging, on my toes - no more oxygen and I finally create enough distance to win by 1 second!!! Phew!

Lap 1: 19 min = 7:43 m/m
Lap 2: 19 min = 8:57 m/m
Lap 3: 17 min = 8:01 m/m
Lap 4: 15 min = 7:04 m/m
Lap 5: 19 min = 8:57 m/m
Lap 6: 14 min = 6:36 m/m

Run 4: Last run before the race. 30:00 flat recovery run followed by 4 x :30 long gradual strides.

Short run right before the race with 4 strides!

Done! Ready for tomorrow!! :)

Warm Up
RRJ
10 air squats + 10 GHD
RRJ
10 PVC Shoulder Pass throughs + 10 Around the Worlds
RRJ
10 Shoulder Shrugs + High Elbows + hip pop (Prep work movements for the Snatch)

Lift
Snatch – 5 x 5 (33#... left shoulder really hurting)

MetCon
Teams of Two – 18 mins (or?)

100 sit ups
Row until complete (switch)

100 Russian Twists
Row (switch)

100 Flutter kicks
Row (switch)

100 crunches
Row (switch)

WOD

32 Front Squats (75#)
32 KBSwings (36#)
8 burpees over your partner

32 hang power cleans
33 push press single KB
8 burpees over your partner

33 chest to bar pull-ups
32 box jumps (20")
8 burpees over your partner

33 push-ups
33 barbell rows
8 burpees over your partner

Tough but not as difficult as I thought it would be.

Run 1: 2:30:00 long, flat run at mostly easy pace. But treat this like a fartlek by mixing in some faster running throughout the middle 2hrs (ie treat first and last 15:00 as the warm up and cooldown). No set schedule but try to get a total of about 30:00 of harder running mixed in. The goal is to not go any slower than normal easy pace during the non-hard part, so don’t run any of the fartleks too hard!

Okay, went out really slow. Did the first few strides that lasted about 3-6 min but I think I went out a bit too fast. As the strides went on, they got slower even though the slow pace maintained as instructed. The strides/intervals just slowed and slowed until the easy pace was the same. I think I ended up doing about 6-8 intervals.

Tough run and I don't it should have been! :(

Slept in, no run, no crossfit, no work!

Needed the day off sooooo bad! What a relaxing day.

I think this was just a flat recovery run. I'm not quite sure... because I was so tired.

So, at this point I was starting to seriously feel the burn out. I was barely dragging my feet during this run. Yesterday's run was enough to run me down, the long hours and everything else has done me in.

Warm up
RRJ
RRJ
RRJ
10 Front Squat (warm up weight)

Lift
Front Squat
5-5-3-1

MetCon
+Strength Day+

Bear Complex
5 Rounds

A round = 7 times of: (65#)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Warm up
.27 miles, 6:00 min

Run 2: Ladder workout outdoors on a flat road, or on the TM. After an easy 15:00 warmup and a few short strides, run 1 x 10:00, 1 x 6:00, 1 x 3:00, 1 x 6:00, 1 x 10:00 with 2:00 very easy jog recoveries between each. Go about 7:40 pace for the 10:00 steps, 7:20 for the 6:00 steps, and 6:50 for the 3:00 step. Try to hit at least the same paces on the way back up the ladder. This is the key part of the workout because you are having to run longer repeats after getting very tired. It is similar to the hill progression runs where you do 2 or 3 separate progressions. Finish with another 10:00 - 15:00 easy run cool-down.

This ladder run was ridiculous!! A LOT harder than I would have ever expected! and for the first time I was not able to finish the total run.

So, I started with the usual:
0-15 min @ 5.8 mph
15-19 X 4 strides @ 10.5

Catch my breath time:
19-25 flat, easy @ 6.0 mph

Okay, time to start

25-35 flat @ 7.8 mph (7:41 m/m)
35-37 flat @ 6.0 mph (BREAK)

37-43 flat @ 8.2 mph (7:19 m/m) - wondering how in the world I will be able to do this whole run!
43-45 flat @ 6.0 mph (BREAK) - I decide I will only stop after the 3 min sprint.

45-48 flat @ 8.4 mph (7:08 m/m - oops! Forgot it was supposed to be 6:50 m/m)
48-50 flat @ 6.0 mph (BREAK)

At this point, I can't go any further! But I decide I have to keep pushing. Why does this hurt so much?

50-53 flat @ 8.2 mph (7:19 m/m) - I only did 3 min instead of the prescribed 6 min.
53-55 flat @ 6.0 mph (BREAK)

55-60 flat @ 7.8 (7:41 m/m) - I only did 5 min instead of the prescribed 10 min.
60-62 flat @ 5.8 mph (BREAK)

Cool down
62-72 min flat @ 6.0 mph
72-75 min flat @ 6.2 mph

Cool down
5:00 min, .27 miles

Not sure if it was my total 151 hours of work over the past two weeks, the sleeping only 6-7 hrs a night, that time of the month when I'm just super tired, my stomach virus last week that didn't really affect me that bad or something else!! I'm super tired.

Run 3: 25:00 uphill tempo run on treadmill, at the shallowest combo which is 8:30 / 4%. Do 15:00 warmup and a few strides before, and then your normal cool-down.

I knew this was going to be a difficult run but I wasn't aware that it would be so tough!! I was dying...!

Warm-up
Walk .29 miles, 6:00 min

So, I started with a normal warm-up:
0-15 easy, flat at 5.8 mph

Then I did my strides, but this time a little faster than normal:
15-19 X 4 strides @ 10.5

A short cool down to catch my breath:
19-25 easy @ 6.2 mph

Then I started the tempo from 25-50 min:
I knew I wasn't going to be able to hold 8:30 m/m but I figured I had to at least try. I held for 2 min then decided to continue dropping speed every two minutes by .1 mph. I knew I would have to hold incline and total time.

I started at 25 min @ 7.1 mph (8:27 m/m)
@ 27 min I dropped down to 7.0 mph (8:34 m/m)
@ 29 min I dropped down to 6.9 mph
@ 31 min I dropped down to 6.8 mph
@ 33 min I dropped down to 6.7 mph

and so on and so forth...
I finished at 47 min, at 6.0 mph (10:00 m/m)

I will admit that by 6.5 mph or 6.4 mph I probably could have held longer than 2 min but at this point, I was wasted!

@ 50 min I dropped down to flat @ 6.0 mph
@ 52 min I went up to 6.1 mph
@ 54 min up to 6.2 mph
@ 56 min up to 6.3 mph
@ 58 min up to 6.4 mph

Finished at 60 min @ 6.4 mph
@ 60:00 up to 6.5 mph
@ 62 min up to 6.6 mph
@ 64 min up to 6.7 mph

Cool Down
Walk 5:00 min, .28 miles

Super tough hill climb but one I really needed to do.

Warm Up
RRJ
Frankenstein (2nd light pole & back)
RRJ
10 squat jumps
RRJ
10 deadlifts (light/warm up weight)

Lift
Deadlift (5 – 5 – 3- 1) (83#, 113#, 133#, 153#)

MetCon
*5 Rounds* for Time (time cap)

40 KB swings (16/24 kg)
30 Wall Balls (14/20)
20 Box Jumps (20/24)
Sprint 100 m (Gazebo & back) (fast!)

Hating life! I think the run was so tough and I've been having stomach issues, I was actually bonking - which never happens to me. I barely had the energy to finish 2.5 rounds!

Warm Up
RRJ
10 Around the World + 10 Shoulder Pass through (PVC)
RRJ
10 GHD Back Extensions + 10 inchworms
RRJ
PVC: 10 High Elbows + 10 Front Squats

Lift
Power Clean 5 x 5 (33#, 53#, 63#, 68#, 73#)

Skill Work
20 sec handstand hold x 3
(or 3 wall walks)

MetCon

100 sit ups

40 – 20 – 10
Mountain Climbers
Alternating toe touches
Flutter kicks
Crunches

100 suitcases

Got to 55 suitcases, great off day workout!