Training Log Archive: mariaamayaIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
Cross-fit 25:00 [3] 1.0 mi (25:00 / mi)
shoes: NIke 4.0
WARM UP
RRJ
Grapevine or Karaoke down and back from bearcats
RRJ
10 shoulder pass-thus + 10 good Ams
RRJ
4 downward dogs + 4 upward dogs + 4 front squats (PVC or Naked bar)
LIFT
Front Squat (5-5-5) (65#, 75#, 85#)
RECOVERY WOD
4 Rounds or AMRAP
30 V-ups
60 Bicycles (L, R, 1)
30 Weighted Sit-ups (15# plate)
60 Flutter Kicks (L, R, 1)
30 Toe Touches
60 Mountain Climbers (L, R, 1)
Run to North Wall & Ball
2 rounds + 6 V-ups
9 AM
Note
Super long day yesterday! Started at 9am, well with the workouts - started at 5am and ended at 9pm.
Went to bed last night and just couldn't sleep. Finally fell asleep at 2:30-3am this morning. There was no way I was going to run. So, I got up for crossfit. Surprised that I wasn't really dragging. Got the workout done and felt so much better afterwards, actually energized me. It felt like I just took the day off - so weird, I guess just doing a crossfit workout and not running IS taking a day off! Crazy.
Saturday Jul 30, 2016 #
6 AM
Walk (Treadmill) 45:00 [2] 2.88 mi (15:37 / mi)
shoes: NIke 4.0
Cardio 5: 45:00 - 60:00 spinning, etc. You can always day an uphill TM walk but I’m only going to show that every other week for now, usually on a week w/o a running hill workout to limit the time you are on the treadmill.
45 min uphill walk
Exhausted! But I did it.
0-15 min @ 3.0 mph (Hill Program Level 10)
15-30 min @ 3.1 mph
30-35 min @ 3.2 mph
35-40 min @ 3.3 mph
@ 41 min @ 3.4 mph
@ 42 min @ 3.5 mph
@ 43 min @ 3.6 mph
@ 44 min @ 3.7 mph
Good walk, heart rate only got up to 111, felt a little too easy.
7 AM
Cross-fit 30:00 [4] 0.5 mi (59:59 / mi)
shoes: NIke 4.0
WARM UP
RRJ
8 around the worlds + 8 shoulder pass-thrus
RRJ
5 push ups + 5" worms
RRJ
10 leg swings (S2S) + 10 leg swings (F2B)
LIFT
Snatch (5-5-5) (35#, 45#, 45#)
HERO WOD
"MGHEE"
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
As many rounds as possible in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
= Maybe 15 rounds...? not sure but super tough!
Friday Jul 29, 2016 #
11 AM
Run (Outside) 3:02:24 [2] 17.17 mi (10:37 / mi)
shoes: NIke 4.0
Run 1: 3hr easy long run around compound, and optionally with some hillier running on TM as part of the run.
So I felt a little tired today. My left leg (knee) was hurting when I started, normal pain I've had my whole life, so nothing weird.
I went out slow and the tunnel showed that at 5 min I had already run 1 mile, so I accounted for that in my calculations. Okay, I did a little over an hour then I jumped on the treadmill for a full hour and did "Sean's" Hill Program at Level 10.
I used the following speeds for the hills:
1.5 @ 5.8 mph
2.5 @ 5.6 mph
3.5 @ 5.4 mph
4.5 @ 5.2 mph
5.5 @ 5.0 mph
6.5 @ 4.8 mph
7.8 @ 4.6 mph
Then I got off and ran for another 45 min to make the full 3 hours but after those little hills I was beat!
Thursday Jul 28, 2016 #
9 AM
Note
I guess after everyone heard I hadn't taken a day off for 19 days, they decided I needed a day off. As did I. It didn't hurt that I had to be up at 3am for an early morning flight out to another camp for some training.
It's well deserved and I do feel like I needed the day off. Not only is it a day off from running but also a day off from crossfit. :)
Wednesday Jul 27, 2016 #
5 AM
Run (Outside) 48:43 [1] 4.54 mi (10:44 / mi)
shoes: NIke 4.0
No scheduled run, just felt like I needed to go out and do something! Totally fatigued today!!
6 AM
Cross-fit 20:00 [4] 0.5 mi (39:59 / mi)
shoes: NIke 4.0
STRENGTH & POWER DAY!
Warm Up
RRJ
10 Good Mornings + 10 shoulder pass throughs (PVC) + 10 around the worlds
RRJ
Kirschner Forearm Stretch on bench + 4 Downward dog + 12 GHD Back Ext.
RRJ
2 hang cleans + 2 front squats + 2 push press + 2 back squat + 2 barbell lunges (each leg) [Warm Up Weight: PVC or naked bar]
Lift
Clean
5 - 5 - 5 (coulldn't do all three sets, only did one at 65#)
WOD
20 min AMRAP:
Put 65# on the bar! Wow, that was heavy. Did 2 full rounds + 10 HC, 10 FS, 10 PP, 10 BS + 2 BL
10 Hang Cleans
10 Front Squats
10 Push Press
10 Back Squats
10 Barbell Lunges (each leg)
10 burpees
:30 seconds rest
Tuesday Jul 26, 2016 #
6 AM
Run (Outside) 1:17:30 [5] 7.5 mi (10:20 / mi)
shoes: NIke 4.0
Run 2: Minute on/Minute off flat workout, for 24:00. Start with an “on” minute of about 6:50 pace and then do an “off” minute at 8:30. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 10:00 of easy jogging after the workout.
So we invited Greg to come along today. He had been complaining of not increasing speed, even will all the running he's been doing so I told him to come out. He joined Sean and I, we taught him strides. Then we did the workout - almost as prescribed.
Of course since it was the 3 of us, and we are all competitive, we hit it hard.... harder than we should have. We were probably doing 6 mpm and our rest was probably 12 mpm - not what you wanted at all. So, I will need to work on that speed.
Nevertheless, it was a great run! I feel amazing right now.
Monday Jul 25, 2016 #
4 AM
Cross-fit 30:00 [4]
shoes: NIke 4.0
Warm up
RRJ
10 jump squats + 10 ring rows or pull ups
RRJ
10 Good Mornings (PVC) + 10 GHD Back Extensions
RRJ
20 alternating toe touches + 5 inch worm push ups
No Lift – because….
WoD
400 lb Tire Flips
(Goal: 600 m or 30 mins, whichever happens first)
SUPER TOUGH!!
RRJ
10 jump squats + 10 ring rows or pull ups
RRJ
10 Good Mornings (PVC) + 10 GHD Back Extensions
RRJ
20 alternating toe touches + 5 inch worm push ups
No Lift – because….
WoD
400 lb Tire Flips
(Goal: 600 m or 30 mins, whichever happens first)
SUPER TOUGH!!
Run (Outside) 50:14 [1] 4.68 mi (10:44 / mi)
shoes: NIke 4.0
Run 4: 60:00 flat recovery run.
Our people usually leave from the soccer field and I run by there every morning on my run. Anyway, a good friend left there this morning, needless to say, I stopped and chatted with her for a bit, which shortened my run a tad.
Nice, easy run.
Sunday Jul 24, 2016 #
5 AM
Walk (Treadmill) 40:00 [1] 2.12 mi (18:52 / mi)
shoes: NIke 4.0
Walk 5: 30:00 uphill TM walk.
Exhausted today, it's that time! At least I know the reason for my fatigue is not high mileage.
Walk actually felt great.
Started at 3.0 mph
@ 15 min increased to 3.1 mph
@ 20 min up to 3.2 mph
@ 25 min up to 3.3 mph
@ 30 min up to 3.4 mph
@ 33:45 min up to 3.5 mph
@ 35 min up to 3.6 mph
@ 36 min up to 3.7 mph
@ 37 min up to 3.8 mph
Took Sean's advice and did the Hill program @ level 15.
6 AM
Cross-fit 10:00 [1] 0.5 mi (20:00 / mi)
shoes: NIke 4.0
Warm Up
RRJ
5 foam rolls on each leg + 12 shoulder pass throughs
RRJ
Burgener Warm Up (5 shoulder shrugs, 5 shoulder shrugs/hip thrusts, 5 high elbows/shoulder shrugs/hip thrusts)
RRJ
OHS (warm up weight – 8 reps)
LIFT
OHS
5 - 5 - 5 (35#, 35#, 35#)
WOD
- 1 min wall sit
- Rest 10 seconds
- 1 min wall sit
“USA 240”
For time:
60 Flutterkicks (L+R=1)
60 Toe Touches
60 Bicycle Crunches (L+R=1)
60 Sit-ups
TOTAL TIME = 7 min
Saturday Jul 23, 2016 #
5 AM
Run (Outside) 1:49:59 [4] 11.03 mi (9:58 / mi)
shoes: NIke 4.0
So, I had been talking to Greg because he felt like he was plateauing with his training. I decided to go out this morning to run with him and see how and what he's doing.
His plan was to do a 9 mile run and then push on 5 miles at marathon pace. His training plan comes from Runner's World. Anyway, he (we) started off with what felt like slow enough pace. At 9 miles he cranked it up, I told him to focus on doing a pace he could maintain for the full 5 miles not necessarily an 8 min pace. From there I left to go do crossfit.
However, upon looking at my miles now, I feel like we started off too fast. He wanted to hold an 8:30~ish pace for the 5 miles. His GPS watch seemed like it was a little off. Here are our splits:
DISTANCE PACE ELAPSED TIME
1.0 mi 09:58 min/mi 00:09:58
2.0 mi 09:33 min/mi 00:09:32
3.0 mi 09:31 min/mi 00:09:31
4.0 mi 09:14 min/mi 00:09:14
5.0 mi 09:29 min/mi 00:09:27
6.0 mi 09:19 min/mi 00:09:17
7.0 mi 09:39 min/mi 00:09:38
8.0 mi 10:32 min/mi 00:10:30
9.0 mi 10:06 min/mi 00:10:05
10.0 mi 09:30 min/mi 00:09:28
11.0 mi 08:19 min/mi 00:08:19
11.5 mi 08:47 min/mi 00:04:45
Keeping in mind that the tunnel screws up the distance.
Anyway a strong 11 mile run for me the day after a strong 17 mile run really pumped me up and gave me some great motivation, energy and confidence!
His plan was to do a 9 mile run and then push on 5 miles at marathon pace. His training plan comes from Runner's World. Anyway, he (we) started off with what felt like slow enough pace. At 9 miles he cranked it up, I told him to focus on doing a pace he could maintain for the full 5 miles not necessarily an 8 min pace. From there I left to go do crossfit.
However, upon looking at my miles now, I feel like we started off too fast. He wanted to hold an 8:30~ish pace for the 5 miles. His GPS watch seemed like it was a little off. Here are our splits:
DISTANCE PACE ELAPSED TIME
1.0 mi 09:58 min/mi 00:09:58
2.0 mi 09:33 min/mi 00:09:32
3.0 mi 09:31 min/mi 00:09:31
4.0 mi 09:14 min/mi 00:09:14
5.0 mi 09:29 min/mi 00:09:27
6.0 mi 09:19 min/mi 00:09:17
7.0 mi 09:39 min/mi 00:09:38
8.0 mi 10:32 min/mi 00:10:30
9.0 mi 10:06 min/mi 00:10:05
10.0 mi 09:30 min/mi 00:09:28
11.0 mi 08:19 min/mi 00:08:19
11.5 mi 08:47 min/mi 00:04:45
Keeping in mind that the tunnel screws up the distance.
Anyway a strong 11 mile run for me the day after a strong 17 mile run really pumped me up and gave me some great motivation, energy and confidence!
7 AM
Cross-fit 33:24 [3] 0.35 mi (1:35:28 / mi)
shoes: NIke 4.0
Warm Up
RRJ
20 leg swings + 10 arm circles
RRJ
10 Good Mornings + 10 shoulder pass throughs (PVC)
RRJ
10 Back Squats (warm up weight)
Lift
Back Squat
5 - 5 - 5 (75#, 95#, 115#)
MetCon
50-40-30-20-10
Wall Balls
Chest-to-Bar pull-ups
Started tearing my hands on the pull-ups. Decided there was no point and moved to push-ups. Did the following:
50 pull-ups
50 wall balls
10 pull-ups
70 push-ups
40 wall balls
60 push-ups
Still a good workout but frustrating!
Friday Jul 22, 2016 #
11 AM
Run (Outside) 3:00:10 [4] 17.4 mi (10:21 / mi)
shoes: NIke 4.0
Run 1: 3hr rolling compount run, with the middle hour as an unstructured fartlek workout. Do one longer surge of 10:00 (about tempo effort) and then the remainder from 30 seconds to 2 minutes, going right back to normal easy pace after each surge.
Okay, enthused about doing this run.
First lap was nice, easy and slow.
Started the surges at 1 hr exactly. Ended up doing 3 sets of :30 sec, 1 min, 2 min.
I did the following:
@ 17 min - :30 seconds
@ 20 min - 1 minute
@ 24 min - 2 minutes
@ 30 min - :30 seconds
@ 34 min - 1 minute
@ 38 min - 2 minutes
@ 40 min - :30 seconds
@ 44 min - 1 minute
@ 49 min - 2 minutes
@ 54 min - :30 seconds
@ 58 min - 1 minute
Finished at 1 hr 59 min and ran the last hour a little faster and just a little bit stronger. Actually, I felt really good. At the very end, I was tired but I was able to maintain a faster speed through the end.
Here are my splits, compared to last week, they are much better. Great run - really liked it!
DISTANCE PACE ELAPSED TIME
1.0 mi 10:41 min/mi 00:10:41
2.0 mi 10:38 min/mi 00:10:37
3.0 mi 10:00 min/mi 00:09:59
4.0 mi 10:30 min/mi 00:10:28
5.0 mi 09:58 min/mi 00:09:56
6.0 mi 09:39 min/mi 00:09:38
7.0 mi 08:34 min/mi 00:08:34
8.0 mi 09:55 min/mi 00:09:54
9.0 mi 08:54 min/mi 00:08:53
10.0 mi 09:24 min/mi 00:09:24
11.0 mi 09:08 min/mi 00:09:07
12.0 mi 09:34 min/mi 00:09:29
13.0 mi 08:49 min/mi 00:08:40
14.0 mi 09:19 min/mi 00:09:18
15.0 mi 09:21 min/mi 00:09:21
16.0 mi 08:59 min/mi 00:08:58
17.0 mi 09:05 min/mi 00:09:04
18.0 mi 09:30 min/mi 00:09:29
18.8 mi 08:58 min/mi 00:07:08
Thursday Jul 21, 2016 #
4 AM
Run (Outside) 1:24:43 [2] 7.72 mi (10:58 / mi)
shoes: NIke 4.0
Run 3: 75:00 medium long easy run followed by 4 x :15 flat strides and form drills.
Went out last night and drank one drinks too many, not bad. I normally don't drink even on the weekends, so it was fine, but now I know why. Nevertheless, I was determined to get my run in since I missed yesterday.
Nice run, felt pretty good, not tired, not fatigued.
I thought I was supposed to do :30 strides so that's what I did.
6 AM
Cross-fit 16:00 [4] 0.25 mi (1:04:03 / mi)
shoes: NIke 4.0
Warm Up
Grab a Partner & a Wall Ball (6.17 run & pass)
10 warm up weight strict press
Lift
Shoulder to OH
7 – 5 – 1 (55#, 75#, 85#) super fatigued arms... could barely do the last lift.
Tabata Time
Burpees
Squats
Push Ups
V Ups
20 sec work + 10 sec rest X 8 rounds = 16 mins
Ab Circle
Wednesday Jul 20, 2016 #
6 AM
Cross-fit 20:00 [4] 0.5 mi (39:59 / mi)
shoes: NIke 4.0
Warm up
RRJ
10 good mornings + 10 around the worlds
RRJ
10 ring rows or pull ups + 15 crunches
RRJ
Burgener Warm up (PVC) – 5 times
Lift
Snatch 5 x 5
Strength Day
1 min plank
1 min squat hold
1 barbell:
Deadlift
Hang Clean
Thruster
Back Squat
Push Press
Do ea move one at a time, 8x in a row
Rest 60 sec
Do ea move one at a time, 8x in a row
Rest 60 sec
Do ea move one at a time, 6x in a row
Rest 60 sec
Do ea move one at a time, 6x in a row
Rest 60 sec
Do ea move one at a time, 4x in a row
Rest 60 sec
Do ea move one at a time, 2x in a row
Super tough workout but great = 16 min
Tuesday Jul 19, 2016 #
6 AM
Run (Outside) 1:17:14 [3] 8.41 mi (9:11 / mi)
shoes: NIke 4.0
Run 2: Flat Ladder workout, longer version. For this one, you’ll be running a series of intervals that get shorter and faster as you descend the ladder, then reverse going back up. After an easy 10:00 warmup and a few short strides, run 1 x 8:00, 1 x 5:00, and 1 x 2:00. Then back up the ladder with 1 x 2:00, 1 x 5:00, 1 x 8:00. Take 2:00 easy jog recoveries between each. Go about 7:15 pace for the first repeat, then try to go 15 seconds per mile faster for each as they get shorter. Try to hit 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. Then 10:00 - 15:00 flat easy cool-down.
Wow! Super hard. Sean... again and I decided to do this run together. It's too easy, Tuesdays are our interval day together and misery loves company AND most importantly, we only have about 4 weeks left together before he leaves :( :( :( :( and I'm left to find my own motivation.
Anyway, super tough - did as prescribed except we probably took close to a 4-5 min break in between the two 2s, we changed the route we were running and decided to just stick to the west side of the compound. Very difficult, splits look decent but tough to know based on just times...
DISTANCE PACE ELAPSED TIME
1.0 mi 11:21 min/mi 00:11:21
2.0 mi 09:45 min/mi 00:09:44
3.0 mi 07:50 min/mi 00:07:48
4.0 mi 07:27 min/mi 00:07:26
5.0 mi 07:57 min/mi 00:07:49
6.0 mi 08:08 min/mi 00:07:20
7.0 mi 08:47 min/mi 00:08:46
8.0 mi 07:38 min/mi 00:07:38
8.8 mi 11:01 min/mi 00:09:04
Feel better for it!
Monday Jul 18, 2016 #
5 AM
Run (Outside) 1:00:59 [1] 5.68 mi (10:44 / mi)
shoes: La Sportiva
Run 4: 50:00 flat recovery run.
Felt tired and super heavy legs today. Not sure what the deal is... I didn't have dinner last night, maybe that's where I'm lacking energy.
6 AM
Cross-fit 20:00 [4] 0.75 mi (26:40 / mi)
shoes: La Sportiva
CARDIO DAY!! – Aw… shucks! Did we miss recovery day! Darn! https://pbs.twimg.com/media/ChL4cq9UkAAbe-r.jpg
WARM UP
RRJ
10 leg swings (F2B) + 10 leg swings (S2S) + 12 shoulder pass-thrus
RRJ
High Knees down to 3rd light pole + butt kickers back to gym
RRJ
12 sit-ups + 6 KB Swings + 4 rope climbs
LIFT
Front Squat (7, 5, 3… 1) (65#, 85#, 105#)
WOD
MetCon - AMRAP
9 MIN AMRAP
50 M Sprint
20 KB Swings (12kg)
REST 90 seconds
9 MIN AMRAP
15 Mountain Climbers with Hands on Slam Ball
15 Ball Slams (15#)
15 Weighted Sit-ups (15# slam ball)
Sunday Jul 17, 2016 #
6 AM
Cross-fit 22:22 [4] 1.6 mi (13:59 / mi)
shoes: La Sportiva
CHIPPER/HERO WOD DAY!!
WARM UP
RRJ
12 shoulder pass-thrus + 12 around the worlds + 12 good mornings
RRJ
10 leg swings (F2B) + 10 leg swings (S2S)
RRJ
12 sit-ups + 5 ring row pull ups + 8 deadlifts (PVC or naked bar)
WOD
"Joshua Harris" | Age 36
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Five rounds for time
Run 400 meters (our little course is only 323 meters so @ 5 rounds we only ran 1.00 mile)
30 sit-ups
Deadlift, 15 reps (125 #)
Super tough workout!!
22:22 min
WARM UP
RRJ
12 shoulder pass-thrus + 12 around the worlds + 12 good mornings
RRJ
10 leg swings (F2B) + 10 leg swings (S2S)
RRJ
12 sit-ups + 5 ring row pull ups + 8 deadlifts (PVC or naked bar)
WOD
"Joshua Harris" | Age 36
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Five rounds for time
Run 400 meters (our little course is only 323 meters so @ 5 rounds we only ran 1.00 mile)
30 sit-ups
Deadlift, 15 reps (125 #)
Super tough workout!!
22:22 min
Saturday Jul 16, 2016 #
6 PM
Run (Treadmill) 1:00:00 [2] 5.73 mi (10:28 / mi)
shoes: La Sportiva
Run 3: 1:00:00 hill fartlek run on treadmill. Easy flat running for the first and last 10:00, then for the middle 40:00 add a random mix of hills as if it were an outdoor hilly road.
Warm Up walk
.25 miles, 5:00 min
10 min flat easy @ 5.8 mph
10-50 min on Hill Program (Sean recommended) @ Level 10, which consisted of:
1 min hills, 1 min flat. The hills consisted of the following:
1.5, 3.5, 5.5, 6.5, 7.8 (quite a few rounds)
I chose the following speeds for the hills:
1.5 - 6.0 mph
3.5 - 5.6 mph
5.5 - 5.2 mph
6.5 - 5.0 mph
7.8 - 4.8 mph
5 min flat easy @ 6.2 mph
5 min flat easy @ 6.4 mph
This run felt a little tough during the warm up and even during the first 15-20 min but then it got easier. After I was done I didn't even feel like I had run. Very odd feeling, because I didn't think the run was that easy.
Cool Down Walk
5:00 min, .26 miles
Warm Up walk
.25 miles, 5:00 min
10 min flat easy @ 5.8 mph
10-50 min on Hill Program (Sean recommended) @ Level 10, which consisted of:
1 min hills, 1 min flat. The hills consisted of the following:
1.5, 3.5, 5.5, 6.5, 7.8 (quite a few rounds)
I chose the following speeds for the hills:
1.5 - 6.0 mph
3.5 - 5.6 mph
5.5 - 5.2 mph
6.5 - 5.0 mph
7.8 - 4.8 mph
5 min flat easy @ 6.2 mph
5 min flat easy @ 6.4 mph
This run felt a little tough during the warm up and even during the first 15-20 min but then it got easier. After I was done I didn't even feel like I had run. Very odd feeling, because I didn't think the run was that easy.
Cool Down Walk
5:00 min, .26 miles
Friday Jul 15, 2016 #
12 PM
Run (Outside) 3:01:52 [1] 15.9 mi (11:26 / mi)
shoes: La Sportiva
Run 1: 3hr easy effort rolling long run. (I am going to call the Compound rolling since it seems as if it does have some elevation change).
Going out at noon was sort of a conscious decision. I figured I needed to see how I would do in the heat and it wouldn't hurt to do a long, slow run in the heat of the day. It ended up getting a bit cloudy and wasn't as hot as it could have been.
I went super slow and really just tried to relax and enjoy the run. As a pleasant surprise it ended up being an easier run than I would have thought. I knew I was going to do about 6 loops or so and I remember the last time I got to over 6 loops, the 6th loop was killer, maybe it was because it was a 4 hr run. Who knows! The deal is that it wasn't as hard as I thought it should have felt.
Anyway, I did go slower so maybe that's it. Here are my loop times, the loop is about 2.46 miles.
29:11
29:46
28:07
28:40
28:13
28:45
I tried to not go slower on each loop but I guess, I didn't try hard enough.
Splits:
DISTANCE PACE ELAPSED TIME
1.0 mi 10:13 min/mi 00:10:13
2.0 mi 10:26 min/mi 00:10:25
3.0 mi 10:13 min/mi 00:10:11
4.0 mi 10:19 min/mi 00:10:17
5.0 mi 10:41 min/mi 00:10:39
6.0 mi 09:53 min/mi 00:09:52
7.0 mi 10:37 min/mi 00:10:36
8.0 mi 10:39 min/mi 00:10:38
9.0 mi 10:14 min/mi 00:10:12
10.0 mi 10:27 min/mi 00:10:25
11.0 mi 10:26 min/mi 00:10:26
12.0 mi 09:35 min/mi 00:09:33
13.0 mi 10:01 min/mi 00:10:01
14.0 mi 09:39 min/mi 00:09:38
15.0 mi 09:35 min/mi 00:09:34
16.0 mi 10:02 min/mi 00:10:02
17.0 mi 10:01 min/mi 00:09:45
17.6 mi 09:25 min/mi 00:05:48
Going out at noon was sort of a conscious decision. I figured I needed to see how I would do in the heat and it wouldn't hurt to do a long, slow run in the heat of the day. It ended up getting a bit cloudy and wasn't as hot as it could have been.
I went super slow and really just tried to relax and enjoy the run. As a pleasant surprise it ended up being an easier run than I would have thought. I knew I was going to do about 6 loops or so and I remember the last time I got to over 6 loops, the 6th loop was killer, maybe it was because it was a 4 hr run. Who knows! The deal is that it wasn't as hard as I thought it should have felt.
Anyway, I did go slower so maybe that's it. Here are my loop times, the loop is about 2.46 miles.
29:11
29:46
28:07
28:40
28:13
28:45
I tried to not go slower on each loop but I guess, I didn't try hard enough.
Splits:
DISTANCE PACE ELAPSED TIME
1.0 mi 10:13 min/mi 00:10:13
2.0 mi 10:26 min/mi 00:10:25
3.0 mi 10:13 min/mi 00:10:11
4.0 mi 10:19 min/mi 00:10:17
5.0 mi 10:41 min/mi 00:10:39
6.0 mi 09:53 min/mi 00:09:52
7.0 mi 10:37 min/mi 00:10:36
8.0 mi 10:39 min/mi 00:10:38
9.0 mi 10:14 min/mi 00:10:12
10.0 mi 10:27 min/mi 00:10:25
11.0 mi 10:26 min/mi 00:10:26
12.0 mi 09:35 min/mi 00:09:33
13.0 mi 10:01 min/mi 00:10:01
14.0 mi 09:39 min/mi 00:09:38
15.0 mi 09:35 min/mi 00:09:34
16.0 mi 10:02 min/mi 00:10:02
17.0 mi 10:01 min/mi 00:09:45
17.6 mi 09:25 min/mi 00:05:48
Thursday Jul 14, 2016 #
5 AM
Walk (Treadmill) 1:00:00 [1] 3.18 mi (18:52 / mi)
shoes: NIke 4.0
Cardio/Walk 5: 30:00 - 60:00 of another cardio exercise like uphill walking, spinning, itc. No need to do an uphill walk every single week but try to do 2 per month at least.
Okay, 5 hrs of sleep and I'm up to do my hill run. Well, not so much - super tough to get up. Also, I could barely walk this morning. I think it has more to do with the barbell lunges and back squats from Wednesday's workout but then last night's run didn't help!
0-10 min easy flat @ 3.0 mph
Increased to 3.2 mph
@ 10 min set to Hill Workout @ level 5
@ 45 min increased to level 7
@ 55 min increased speed to 3.4 mph
According to Sean I should have been doing Level 15, that should say enough about how tired and worn out I am! Tough workout week!
6 AM
Cross-fit 20:00 [3] 0.5 mi (39:59 / mi)
shoes: NIke 4.0
BODYWEIGHT DAY!!
WARM UP
RRJ
12 shoulder pass-thrus + 12 around the worlds + 12 good mornings
RRJ
8 air squats + 10 leg swings (F2B) + 10 leg swings (S2S)
RRJ
4 bar pull-ups + 8 ring pull-ups + 5 push-ups
LIFT
Cleans (7-5-3…1) (65#, 75#, 75#)
WOD
“Cindy” – 20 min AMRAP
5 pull-ups
10 push-ups
15 squats
I did 12 rounds! After those barbell lunges yesterday, my glutes were screaming!
Wednesday Jul 13, 2016 #
6 AM
Cross-fit 20:00 [4] 0.5 mi (39:59 / mi)
shoes: NIke 4.0
STRENGTH AND POWER DAY!!
WARM UP
RRJ
15 shoulder pass-thrus + 10 around the worlds + 10 good mornings
RRJ
12 air squats + 10 GHD back extensions + 5 push-ups
RRJ
10 jump squats + 4 box jumps + 16 toe touches
LIFT
Overhead Squats (our favorite!)
5-5-5 (35#, 35#, 45#)
WOD (NOT A BEAR!)
3 ROUNDS
6 burpee box jumps
6 power cleans (65#)
6 thrusters (65#)
8 back squats (65#)
8 barbell lunges (65#)
10 deadlifts (135#)
10 knees to elbows
Super tough workout!
7 PM
Run (Outside) 1:40:59 [4] 9.8 mi (10:18 / mi)
shoes: NIke 4.0
Run 1: 90:00 flat easy run, shooting for slightly negative splits, followed by 4 x :30 long gradual flat strides.
So, I missed doing my 90 min run last week upon returning to Kabul and I've really felt like I needed to do it. Completely unlike me at about 1pm yesterday I hit up Sean and asked him if wanted to go for a run yesterday afternoon/evening - of course he said yes. We planned on going at 7pm, so I didn't get too far past my bedtime.
I've just had a ton of mental energy for running so I wanted to get this run in.
Anyway, we decided on his Run #1 - up top. We went faster but not by much. We both felt a LOT better then a couple of days ago when we were complaining about how we felt. I finally started warming up at the start of the 3rd lap or about 50 min in.
1st lap: 27 min
2nd lap: 25 min
3rd lap 24 min
Then we did 4 X :30 strides - although at that point, we were both pretty tired. Those 1 mile sprints on Tuesday are catching up!
So, I missed doing my 90 min run last week upon returning to Kabul and I've really felt like I needed to do it. Completely unlike me at about 1pm yesterday I hit up Sean and asked him if wanted to go for a run yesterday afternoon/evening - of course he said yes. We planned on going at 7pm, so I didn't get too far past my bedtime.
I've just had a ton of mental energy for running so I wanted to get this run in.
Anyway, we decided on his Run #1 - up top. We went faster but not by much. We both felt a LOT better then a couple of days ago when we were complaining about how we felt. I finally started warming up at the start of the 3rd lap or about 50 min in.
1st lap: 27 min
2nd lap: 25 min
3rd lap 24 min
Then we did 4 X :30 strides - although at that point, we were both pretty tired. Those 1 mile sprints on Tuesday are catching up!
Tuesday Jul 12, 2016 #
6 AM
Run (Outside) 1:14:20 [5] 8.03 mi (9:15 / mi)
shoes: NIke 4.0
Run 2: Flat Cruise Intervals. After at least 15:00 of easy running and and a few flat strides, the workout is 4 x 1 mile @ approx 7:20 avg pace with a 2 minute recovery consisting of easy running between each. Cool-down with another 15:00 of easy running.
Okay, that was super tough. Decided to do this with Sean, which was a lifesaver.
We started out and I just thought it was me until he agreed that he felt super heavy too. My legs just feel like they are made of lead. I feel mentally fresh and I'm ready to run but my body doesn't seem to be cooperating. After yesterday's crossfit sprints and this morning's 1 mile sprints, I'm hoping I feel a little better tomorrow.
By the time we finished the strides, we were both like, "we're doing what?"
But we did it, as painful as it was we got it done!!
I did much better than I would have ever expected, I seriously believed I would be holding an 8:15 - 8:30 pace, at least that's how I've felt during my runs since I returned. Here are my times:
7:27
7:30
7:24
7:15
I think we measured the distance correctly! I'm pretty confident since my GPS lines up with my times... surprisingly.
Well, great to get out there and get this done! Thank goodness for Sean!! Oh, and happy to be off the Vermont 100 WaitList - lol!! Thanks, Paul. Between the two of you, I should be able to stay in line. :)
Monday Jul 11, 2016 #
5 AM
Run (Outside) 58:41 [2] 5.56 mi (10:33 / mi)
shoes: NIke 4.0
Run 4: 45:00 flat recovery run.
So, I'm still feeling tired. Physically I feel fresh but I think it's the altitude that's making me feel a little tired. Oh, well, I just need to keep at it, I know it'll get easier. Hopefully, after today's sprints it will feel a LOT better.
6 AM
Cross-fit 25:00 [5] 1.75 mi (14:17 / mi)
shoes: NIke 4.0
WARM UP
RRJ (350 yrds)
15 shoulder pass-throughs + 10 air squats
RRJ (350 yrds)
5 downward dog + 5 upward dog (try to get a good stretch here)
RRJ (350 yrds)
High knees to 2nd light pole & butt kickers back to gym
LIFT
Back Squat
5 – 5 – 5 (65#, 85#, 105#)
WOD
Part I – 5 min (266 yrds)
~40 foot sprints (too easy, need to change it up a bit)
Once you've covered the distance, pause just long enough to inhale and exhale once through your nose.
- Sprint back and pause, this time inhaling and exhaling twice through your nose.
- Sprint back and pause, this time inhaling and exhaling three times through your nose.
Continue the drill -- breathing normally as you sprint, and adding an additional nose inhalation and exhalation when you pause -- until you can no longer breathe through your nose.
- Once you become a mouth breather J start all over (remember, this will be harder because you start at only one breath, so try to keep nose breathing the entire 5 min)
"It takes more effort than breathing through your mouth -- even during rest -- which increases the intensity of the exercise," Dan John, a fitness coach in Burlingame, California, and the author of Never Let Go. The result: more gain in less time (and distance) than on a treadmill.
Part II - AMRAP
Cardio portion (5 rounds + :30 seconds) (350 yrds X 5 = 1750 yrds)
Run 400 meters
25 Burpees
Super tough!!!
Sunday Jul 10, 2016 #
6 AM
Cross-fit 20:00 [3] 0.5 mi (39:59 / mi)
shoes: NIke 4.0
WARM UP
RRJ
10 Good Mornings + 10 around the worlds
RRJ
10 air squats + 5 push-ups
RRJ
10 strict press (warm up weight - bar only)
LIFT
Shoulder to Overhead
5 – 5 – 4 (55#, 75#, 95#)
WOD
Met Con
75 sit ups
60-30-15 of:
Flutter kicks (4 count)
Crunches
Squats
Russian Twists
Bicycles Crunches (4 count)
100 Leg Lifts
Saturday Jul 9, 2016 #
5 AM
Run (Outside) 58:58 [2] 5.81 mi (10:09 / mi)
shoes: NIke 4.0
Did not do my 90 min run on Friday so I went out to do something today!
Not a tough run but very nice to get out
7 AM
Cross-fit 37:39 [3] 1.35 mi (27:53 / mi)
shoes: NIke 4.0
Warm Up
RRJ
10 inchworm push ups
RRJ
10 GHD back extensions
RRJ
Burgener Warm up
Lift
Snatch
5 – 5 – 5 (35#, 35#, 35#)
MetCon
4 ROUNDS
Run 6.17
21 KB swings
15 Toes to Bar
9 Tricep Dips
Thursday Jul 7, 2016 #
6 AM
Run (Treadmill) 20:00 [4] 2.13 mi (9:23 / mi)
shoes: Adidas Adios Boost
Only had 20 min, said to hell with it, something's better than nothing!
Start at 10.0 kph (6.2 mph)
@ 5 min up to 10.1 kph (6.27 mph)
@ 10 min up to 10.2 kph (6.33 mph)
@ 12 min up to 10.3 kph (6.40 mph)
@ 14 min up to 10.4 kph (6.46 mph)
@ 15 min up to 10.5 kph (6.52 mph)
@ 16 min up to 10.6 kph
@ 17 min up to 10.7 kph
@ 17:20 min up to 10.8 kph
@ 17:40 min up to 10.9 kph
@ 18 min up to 11.0 kph
@ 18:15 up to 11.1 kph
@ 18:30 min up to 11.2 kph
@ 18:45 min up to 11.3 kph
@ 19 min up to 11.4 kph
@ 19:10 min up to 11.4 kph
@ 19:20 min up to 11.5 kph
@ 19:30 min up to 11.6 kph
@ 19:40 min up to 11.7 kph
@ 19:50 min up to 11.8 kph
Finish at 20 min
Walk 3 min, .14 miles
Monday Jul 4, 2016 #
8 AM
Run (Outside) 1:02:43 [3] 6.41 mi (9:47 / mi)
shoes: La Sportiva
Last chance for Beasley to go out for a run!
We went on a nice and easy run, of course Beasely doesn't really know what nice and easy is and could just go - forever!!
Good run! Made me run faster than I would have otherwise.
Sunday Jul 3, 2016 #
7 AM
Run (Outside) 50:33 [2] 4.9 mi (10:19 / mi)
shoes: La Sportiva
So this little rescue dog that my step-son and new wife picked up at the pound has a TON of energy, but she's a puppy so I wasn't sure how long I should run with her. I decided a little 30-45 min jog would be good. Found out she had much more energy than that.
She is an amazing running dog and I wish I lived nearby, she could be my best friend!!!
What an awesome dog, she must be part collie!