Training Log Archive: mariaamaya

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

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

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

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!

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!

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!

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!

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. :)

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.

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!!!