22 Oct: 8x200, 3.5 mi total
23-25 Oct: None
26 Oct: Run 30 min
27 Oct: Run 4.5 mi
28 Oct: 8x400, 4.8 total
29 Oct: None
30 Oct: ?
31 Oct: WCF Halloween 5K, 19:36
1-2 Nov: None
3 Nov: ?
4 Nov: Filthy Fifty
5 Nov: 10 rnds (10 ring dips, 20 air squats, 10 20# dumbell push press) in 12:20
6 Nov: ?
7 Nov: Team CrossFit, last time in Utah!
8-13 Nov: None (driving across the country)
14 Nov: Run 45 min (slowly)
15-16 Nov: None
17 Nov: CrossFit Valdosta Fit Test
18 Nov: CrossFit Cindy (14 rounds)
19 Nov: CrossFit
20-22 Nov: None (went to the hospital for a foot injury)
23 Nov: 4 rounds (15 snatch at 55#, run 400)
--------------------------------------------------------
Moving--I moved to Georgia. Moving is so stressful: finding a place to live, learning my new job, learning a new town, trying to stay healthy, time change, making new friends, etc. Hopefully this will be the last time I have to do this by myself.
CrossFit--I found an affiliate in Georgia, and it's awesome! I love how our coach is so focused on form. The classes are pretty small too. The warm-ups are amazing. Because he's super picky about form, I feel like I'm going to become super strong in a relatively short period of time.
Running--I haven't run in forever. And I have registered for Boston yet again. I need to kick it into gear. I'm very mad at myself for not running at all lately. Thanksgiving will be a time to turn everything around.
Thanksgiving--This upcoming year is going to be really exciting. I can feel it. A lot of change coming up...!
Tuesday, November 24, 2009
Wednesday, October 21, 2009
Gotta Stay Focused
5 Oct: 2 mi tempo run (3 mi total)
6-8 Oct: none
9 Oct: run 30 min AM, run 30 min PM
10 Oct: run 30 min
11 Oct: none
12 Oct: run 40 min
13 Oct: run 30 min
14 Oct: CrossFit--10 min 9 SDLHP/9 box jumps for 11 rounds
15 Oct: run 60 min
16 Oct: none
17 Oct: CrossFit group workout
18 Oct: none (shopping!)
19 Oct: Christine (3 rounds, 500m row, 12 bw deadlift, 21 box jump), pull-up pyramid
20 Oct: 3x1mi (6:45), 4.8 mi total, CrossFit shoulders
21 Oct: run 40 min, CrossFit "Thanks Eric"
------------------------------------------------------
Back in the swing of things--I'm working hard to work normal hours, actually be productive after I get home, and go to CrossFit and run more. And be happier. It's actually going ok so far!
Stress--My stress levels are decreasing, thankfully. Work is finally going ok, I am working out a little more regularly, and I'm eating better. I also finally live in the same time zone as my husband. I miss him so much! And I am moving in less than 3 weeks, and I feel really good knowing that my husband is going to follow this spring. We are super excited for our future together! As in under the same roof!
------------------------------------------------------
CrossFit Shoulders
Strict Press: 5, 5, 5 (55#)
Run 800m holding a PVC pipe above my head
Push Press: 3, 3, 3 (70#)
Run 400m with the pipe
Push Jerk: 1, 1, 1, 1, 1 (95#)
Run 200m with the stupid pipe
4 rounds of: 30 sec push press w/20# dumbells, 30 sec hold weights above head
CrossFit "Thanks Eric"
5 rounds of:
5 burpees
10 wall balls (6#)
15 slam balls
20 kettlebell swings (0.75 pood)
6-8 Oct: none
9 Oct: run 30 min AM, run 30 min PM
10 Oct: run 30 min
11 Oct: none
12 Oct: run 40 min
13 Oct: run 30 min
14 Oct: CrossFit--10 min 9 SDLHP/9 box jumps for 11 rounds
15 Oct: run 60 min
16 Oct: none
17 Oct: CrossFit group workout
18 Oct: none (shopping!)
19 Oct: Christine (3 rounds, 500m row, 12 bw deadlift, 21 box jump), pull-up pyramid
20 Oct: 3x1mi (6:45), 4.8 mi total, CrossFit shoulders
21 Oct: run 40 min, CrossFit "Thanks Eric"
------------------------------------------------------
Back in the swing of things--I'm working hard to work normal hours, actually be productive after I get home, and go to CrossFit and run more. And be happier. It's actually going ok so far!
Stress--My stress levels are decreasing, thankfully. Work is finally going ok, I am working out a little more regularly, and I'm eating better. I also finally live in the same time zone as my husband. I miss him so much! And I am moving in less than 3 weeks, and I feel really good knowing that my husband is going to follow this spring. We are super excited for our future together! As in under the same roof!
------------------------------------------------------
CrossFit Shoulders
Strict Press: 5, 5, 5 (55#)
Run 800m holding a PVC pipe above my head
Push Press: 3, 3, 3 (70#)
Run 400m with the pipe
Push Jerk: 1, 1, 1, 1, 1 (95#)
Run 200m with the stupid pipe
4 rounds of: 30 sec push press w/20# dumbells, 30 sec hold weights above head
CrossFit "Thanks Eric"
5 rounds of:
5 burpees
10 wall balls (6#)
15 slam balls
20 kettlebell swings (0.75 pood)
Sunday, October 04, 2009
Keep On Keepin' On
20 Sept: Rest
21 Sept: Swim 20 min
22 Sept: CrossFit (deadlift 30#, 5x15 snatch/400m run)
23 Sept: CrossFit
24 Sept: Run 3 mi
25 Sept: ?
26 Sept: CrossFit (Team Tabata Fight Gone Bad)
27-29 Sept: Rest
30 Sept: Run 30 min
1 Oct: PT test (9:55 run, 3 miles, 47 push-ups, 60 sit-ups)
2-3 Oct: Rest
4 Oct: Run 90 min
------------------------------------------------------
Moving--I am moving to Georgia in a month. Turns out there are a lot of things that need to be done before moving! I think I'll be busy doing that for a while.
Virtual Running Club--My family started up a virtual running club. We live all over the world (literally), so it'll be neat to rack up some miles as a team. We're pretty excited about it. Hopefully we can keep this going.
Focus--I'd like to focus more on shorter distances, like 5K or our PT test. I'm not quite sure how to do that. I guess I need to look at some training plans online as I don't have much experience with anything other than marathons, half marathons and triathlons! It'll be nice to focus on shorter stuff since I won't have much time with the move and my new job.
21 Sept: Swim 20 min
22 Sept: CrossFit (deadlift 30#, 5x15 snatch/400m run)
23 Sept: CrossFit
24 Sept: Run 3 mi
25 Sept: ?
26 Sept: CrossFit (Team Tabata Fight Gone Bad)
27-29 Sept: Rest
30 Sept: Run 30 min
1 Oct: PT test (9:55 run, 3 miles, 47 push-ups, 60 sit-ups)
2-3 Oct: Rest
4 Oct: Run 90 min
------------------------------------------------------
Moving--I am moving to Georgia in a month. Turns out there are a lot of things that need to be done before moving! I think I'll be busy doing that for a while.
Virtual Running Club--My family started up a virtual running club. We live all over the world (literally), so it'll be neat to rack up some miles as a team. We're pretty excited about it. Hopefully we can keep this going.
Focus--I'd like to focus more on shorter distances, like 5K or our PT test. I'm not quite sure how to do that. I guess I need to look at some training plans online as I don't have much experience with anything other than marathons, half marathons and triathlons! It'll be nice to focus on shorter stuff since I won't have much time with the move and my new job.
Sunday, September 20, 2009
Air Force Marathon
19 Sept: Air Force Marathon in 3:29:31
-------------------------------------------------------
AFMC Team--I applied for the AF Materiel Command Marathon Team, which I was lucky enough to be selected for. 2 men and 2 women were selected to run the half and the full. I was selected to run the full.
Pre-Race--The AF paid for 2 nights in billeting, plane ticket, registration, per diem, and uniforms. What a deal! The race took place on a Saturday, and I arrived in Dayton, Ohio the Thursday before. It was nice to figure out parking, food, expo, locations of everything on base, etc. It was even better to relax on Friday and to eat some good food.
Food--I ate my usual sushi and Ben and Jerry's the night before the race, which was fantastic. I also tried to drink a lot of water and fluids on Thursday and Friday. The morning of the race I ate a turkey sandwich on flatbread with gatorade. I think my food was right on.
Race--Before the race I wore 2 long sleeved shirts and a jacket. I also wore a beanie and two pairs of pants. I think I was the only one who wasn't cold out there. I forgot my favorite race socks at home, but luckily I brought some other pairs of socks to wear. Oh well.
Pace Team--I met up with the 3:30 pace team. The pacer told us he would run every mile at 8:01 (plus or minus a few seconds, of course). After the gun went off, it seemed like the pace team just took off. I lost them in the first half mile. I didn't catch them again until mile 11. It seemed like we were running a lot faster than 8:01. Maybe it was just because I was trying to catch up. And the pace leader changed. It was so confusing for me. I don't think I'm going to follow the pace team so closely anymore. I am pretty good at pacing and conserving, but at least I learned something.
Overall Race--I think the race as a whole went ok. I took my gels at the right time, my clothes were pretty good, I was well fueled, and I was somewhat conservative. I decided this time I would start out at a faster pace than I had ever run during the first half of a marathon (in recent history). Kind of gutsy, but I wanted to try it. I did get tired during the hills at the end, but I'm glad that I went out a little more ambitiously.
Post-Race--The finish line was well organized, the awards ceremony was super short (yay!), and the CSAF was there! How cool is that?! The medals were neat too. After I finished I was walking around like I hadn't even run a marathon; it was so weird! I purposely parked just inside Gate 22C (or whatever it was), which was the closest to the fitness center. The super nice Security Forces people let me drive on the course to the fitness center so I could shower. I ate some Chipotle afterward and then I went to the airport to catch my flight. It worked out just fine. I would definitely like to run this one again. Running down Main St was so fun.
Went went wrong:
Parking was confusing (though I figured it out)
Forgetting my socks
Not training enough
Temperature was hotter than ideal and a little more humid
What went right:
Setting my sights on 3:30 goal, taking a little risk
Finally ran my 2nd sub-8:00 pace marathon (barely)
Clothes
Food
Race nutrition
Relaxing before the race
Lots of foot powder in my shoes and socks
Running for AFMC!
Still need to work on:
Training (and motivation)
Confidence
Nutrition (outside of race week)
Relaxing, de-stressifying on a regular basis
Finding a new pair of running shoes (my old shoes are discontinued)
Goals and sticking to my guns
Splits
9:20 (plus time to get to the start line)
7:58
7:39
7:59
7:33
7:43
7:53
7:56
7:50
7:47
7:46
7:29
7:53
7:44
7:48
7:54
7:52
7:36
7:50
7:48
7:56
8:07 (let the hills begin!)
7:52
8:38
8:05
11:39
1st half 1:43:26
2nd half 1:46:05
Total time 3:29:31, 7:59 pace
AG division 4/100
Women 15/516
Overall 198/2012
-------------------------------------------------------
AFMC Team--I applied for the AF Materiel Command Marathon Team, which I was lucky enough to be selected for. 2 men and 2 women were selected to run the half and the full. I was selected to run the full.
Pre-Race--The AF paid for 2 nights in billeting, plane ticket, registration, per diem, and uniforms. What a deal! The race took place on a Saturday, and I arrived in Dayton, Ohio the Thursday before. It was nice to figure out parking, food, expo, locations of everything on base, etc. It was even better to relax on Friday and to eat some good food.
Food--I ate my usual sushi and Ben and Jerry's the night before the race, which was fantastic. I also tried to drink a lot of water and fluids on Thursday and Friday. The morning of the race I ate a turkey sandwich on flatbread with gatorade. I think my food was right on.
Race--Before the race I wore 2 long sleeved shirts and a jacket. I also wore a beanie and two pairs of pants. I think I was the only one who wasn't cold out there. I forgot my favorite race socks at home, but luckily I brought some other pairs of socks to wear. Oh well.
Pace Team--I met up with the 3:30 pace team. The pacer told us he would run every mile at 8:01 (plus or minus a few seconds, of course). After the gun went off, it seemed like the pace team just took off. I lost them in the first half mile. I didn't catch them again until mile 11. It seemed like we were running a lot faster than 8:01. Maybe it was just because I was trying to catch up. And the pace leader changed. It was so confusing for me. I don't think I'm going to follow the pace team so closely anymore. I am pretty good at pacing and conserving, but at least I learned something.
Overall Race--I think the race as a whole went ok. I took my gels at the right time, my clothes were pretty good, I was well fueled, and I was somewhat conservative. I decided this time I would start out at a faster pace than I had ever run during the first half of a marathon (in recent history). Kind of gutsy, but I wanted to try it. I did get tired during the hills at the end, but I'm glad that I went out a little more ambitiously.
Post-Race--The finish line was well organized, the awards ceremony was super short (yay!), and the CSAF was there! How cool is that?! The medals were neat too. After I finished I was walking around like I hadn't even run a marathon; it was so weird! I purposely parked just inside Gate 22C (or whatever it was), which was the closest to the fitness center. The super nice Security Forces people let me drive on the course to the fitness center so I could shower. I ate some Chipotle afterward and then I went to the airport to catch my flight. It worked out just fine. I would definitely like to run this one again. Running down Main St was so fun.
Went went wrong:
Parking was confusing (though I figured it out)
Forgetting my socks
Not training enough
Temperature was hotter than ideal and a little more humid
What went right:
Setting my sights on 3:30 goal, taking a little risk
Finally ran my 2nd sub-8:00 pace marathon (barely)
Clothes
Food
Race nutrition
Relaxing before the race
Lots of foot powder in my shoes and socks
Running for AFMC!
Still need to work on:
Training (and motivation)
Confidence
Nutrition (outside of race week)
Relaxing, de-stressifying on a regular basis
Finding a new pair of running shoes (my old shoes are discontinued)
Goals and sticking to my guns
Splits
9:20 (plus time to get to the start line)
7:58
7:39
7:59
7:33
7:43
7:53
7:56
7:50
7:47
7:46
7:29
7:53
7:44
7:48
7:54
7:52
7:36
7:50
7:48
7:56
8:07 (let the hills begin!)
7:52
8:38
8:05
11:39
1st half 1:43:26
2nd half 1:46:05
Total time 3:29:31, 7:59 pace
AG division 4/100
Women 15/516
Overall 198/2012
Boring Workout Log Stuff
30-31 Aug: ?
1 Sept: CrossFit
2 Sept: Bike 30 min (foot pain)
3 Sept: 4x400/50 air squats in 10:45
4 Sept: ?
5 Sept: Run 3 mi, bench, hard core abs
6-7 Sept: None
8 Sept: CrossFit Helen in 11:46
9 Sept: Run 32 min (3.75 mi)
10-11 Sept: None
12 Sept: Run 30 min slow on the canal in AZ
13 Sept: None
14 Sept: Run 4.5 mi in 37 min
15 Sept: 1 mi WU, 2 mi at MP
16 Sept: None
17 Sept: Run 19 min
18 Sept: Run 14 min
------------------------------------------------------
Stress--I have been working on stress reduction, and it seems to be working ok. Work is under control a lot more. I think being gone from work has really helped me with this, weirdly enough. Taking deep breaths helps. Stretching, slow running, and taking control of little things has helped too.
Overall training--Training has not been going well, mostly because I've been lazy, unmotivated, slacking, and bothered. But I feel a lot better. I did not want to train for this marathon. It was hot, I had a ton of work stuff going on, a lot of life changes happened, and the timing of this wasn't good. But the marathon is over, so I feel so much better now.
Focus--I still like running full and half marathons, but I want to focus on shorter distances. I would like to run a sub-20 5K before the end of Feb 2010. I think I am moving to Georgia in Nov, and Colin will follow in Feb. And then I can start training for Boston in Georgia.
1 Sept: CrossFit
2 Sept: Bike 30 min (foot pain)
3 Sept: 4x400/50 air squats in 10:45
4 Sept: ?
5 Sept: Run 3 mi, bench, hard core abs
6-7 Sept: None
8 Sept: CrossFit Helen in 11:46
9 Sept: Run 32 min (3.75 mi)
10-11 Sept: None
12 Sept: Run 30 min slow on the canal in AZ
13 Sept: None
14 Sept: Run 4.5 mi in 37 min
15 Sept: 1 mi WU, 2 mi at MP
16 Sept: None
17 Sept: Run 19 min
18 Sept: Run 14 min
------------------------------------------------------
Stress--I have been working on stress reduction, and it seems to be working ok. Work is under control a lot more. I think being gone from work has really helped me with this, weirdly enough. Taking deep breaths helps. Stretching, slow running, and taking control of little things has helped too.
Overall training--Training has not been going well, mostly because I've been lazy, unmotivated, slacking, and bothered. But I feel a lot better. I did not want to train for this marathon. It was hot, I had a ton of work stuff going on, a lot of life changes happened, and the timing of this wasn't good. But the marathon is over, so I feel so much better now.
Focus--I still like running full and half marathons, but I want to focus on shorter distances. I would like to run a sub-20 5K before the end of Feb 2010. I think I am moving to Georgia in Nov, and Colin will follow in Feb. And then I can start training for Boston in Georgia.
Saturday, August 29, 2009
Top of Utah Half Marathon
The expectations for my performance in this race were really quite low.
"A" Goal: Break 1:40
"B" Goal: Break 1:50
I was so super nervous for this race. This, in turn, created some rather significant stomach problems before the race. But my stomach behaved after the gun went off, thankfully.
Weather was pretty chilly at the start, but it was perfect. Slightly cloudy through a canyon with a tailwind. Absolutely beautiful. These were the best conditions I have ever run in in my life.
The course was really pretty. It reminded me a lot of the Ogden Marathon course. The first 6 miles were downhill, and then rest of the course was pretty flat with a few rollers thrown in. Not too bad at all. Those people running the marathon next month are going to have a great time (well, as great of a time as you can have while running a marathon).
My strategy was just to run as fast as I could and as consistently as I could throughout the race. I took a Gu at mile 6/7 and had water only. My calves cramped up in the last half mile, which was weird. But it may have been because I had just done a trail run two days before.
I would do this race again.
And I ran a totally unexpected PR.
I feel a lot better about this upcoming marathon than I did yesterday.
Splits
(:34 from gun to start line)
8:22 (don't get me started)
7:16
7:00
7:19 (25 sec bathroom break)
6:44
6:37
6:39
6:48
7:02
7:00
7:18
7:44 (hill)
6:59
:41
Total time of 1:33:34
7:08 pace
4th in division of 311 (so close!)
22nd woman of 1323
100th overall of 1980
"A" Goal: Break 1:40
"B" Goal: Break 1:50
I was so super nervous for this race. This, in turn, created some rather significant stomach problems before the race. But my stomach behaved after the gun went off, thankfully.
Weather was pretty chilly at the start, but it was perfect. Slightly cloudy through a canyon with a tailwind. Absolutely beautiful. These were the best conditions I have ever run in in my life.
The course was really pretty. It reminded me a lot of the Ogden Marathon course. The first 6 miles were downhill, and then rest of the course was pretty flat with a few rollers thrown in. Not too bad at all. Those people running the marathon next month are going to have a great time (well, as great of a time as you can have while running a marathon).
My strategy was just to run as fast as I could and as consistently as I could throughout the race. I took a Gu at mile 6/7 and had water only. My calves cramped up in the last half mile, which was weird. But it may have been because I had just done a trail run two days before.
I would do this race again.
And I ran a totally unexpected PR.
I feel a lot better about this upcoming marathon than I did yesterday.
Splits
(:34 from gun to start line)
8:22 (don't get me started)
7:16
7:00
7:19 (25 sec bathroom break)
6:44
6:37
6:39
6:48
7:02
7:00
7:18
7:44 (hill)
6:59
:41
Total time of 1:33:34
7:08 pace
4th in division of 311 (so close!)
22nd woman of 1323
100th overall of 1980
Having a Tough Time
26 July: Rest (so sore!!!)
27 July: 10 min WU, 2 mi @ 6:45, 5 min cool
28 July: Run 3+ miles (25 min)
29 July: Run 10 miles (stupid blister)
30 July: CrossFit (something about squats, dumbell snatches, sprinting)
31 July: Rest (I needed it!)
1 Aug: CrossFit Spartan 300 Workout!!!
2 Aug: Rest (sore, and hands are ripped apart)
3 Aug: CrossFit (50-40-30-20-10, air squats/sit-ups)
4-8 Aug: None
9 Aug: Run 5.4 mi (felt horrible)
10 Aug: Run 2 hours in the AM before work
11 Aug: Rest
12 Aug: 15 min WU, 10 x 90 sec fast/90 sec recovery, 1.5 mi cool
13-14 Aug: Rest
15 Aug: Hill AFB Triathlon! 800m swim, 20K bike, 10K run
16 Aug: None
17 Aug: Run 2:30 in the AM before work
18 Aug: Rest (flew to Little Rock)
19 Aug: Run for 30 min in Oklahoma City
20-21 Aug: Can't remember
22 Aug: Run 2 hours in NM in the hot sun (not cool)
23 Aug: Rest (flew back to UT)
24 Aug: 150 burpees then 150 air squats in 22:10, 30 min run in the AM
25-26 Aug: Nothing
27 Aug: 48 min trail run (stabilizing muscles, Wow!)
28 Aug: 16 min run with strides
------------------------------------------------------
Motivation--Lacking, at best. I finally made an AF team, and I don't even have the motivation to train. I don't understand why. It's like I could care less about how well I can run. How do I fix this??
CrossFit Spartan 300 Workout--25 pull-ups, 50 box jumps, 50 push-ups, 50 deadlifts, 50 floor wipers, 50 kettlebell clean and jerks, 25 pull-ups. 23:41 Rx. Wow. The pull-ups just tore my hands to shreds.
CrossFit hands--My hands were absolutely destroyed from the CrossFit 300 Workout. I have never had such torn up skin before. Holy cow, it hurt so bad. My hands were wrapped in gauze for over a week. Thank goodness I work in a clinic.
Road Trip--I took a road trip with my husband. His next assignment is down in New Mexico, and I drove with him across the country to his new (temporary) home. We are moving to Georgia this winter, finally!!! But this is the first time we have ever lived in the same time zone. The trip was super fun, and we saw some really interesting things. Most importantly, we ate some amazing food.
Breathing--I think this may be the worst it has ever been. I've been taking singulair, but now it seems to has lost its effectiveness. I am extremely stressed with a lot of things in life, and I think my breathing problems stem from the stress and anxiety. The doc and I decided to try something new with my treatment. Maybe it'll help with the motivation issues too. It's tough to muster the desire to run when the lungs aren't working.
AF Marathon--This is the least I have ever trained for anything in my life. I don't even have plane tickets yet. This is the first time I have actually made an AF team, and this is the least prepared I have ever felt for anything. We'll see what happens... What's done is done! At least it'll be an interesting ride! (er... run?)
Hill AFB Triathlon--I competed in the Hill AFB Triathlon a few weekends ago, and what a trip! The weather was horrible: rain, wind, thunder. I wasn't even sure the race was going to go on. But it did! Only 3 women competed in the "advanced" division, which included a longer swim and run. It was fun. And I scored a first place win and a picture in the base paper. Not too bad.
27 July: 10 min WU, 2 mi @ 6:45, 5 min cool
28 July: Run 3+ miles (25 min)
29 July: Run 10 miles (stupid blister)
30 July: CrossFit (something about squats, dumbell snatches, sprinting)
31 July: Rest (I needed it!)
1 Aug: CrossFit Spartan 300 Workout!!!
2 Aug: Rest (sore, and hands are ripped apart)
3 Aug: CrossFit (50-40-30-20-10, air squats/sit-ups)
4-8 Aug: None
9 Aug: Run 5.4 mi (felt horrible)
10 Aug: Run 2 hours in the AM before work
11 Aug: Rest
12 Aug: 15 min WU, 10 x 90 sec fast/90 sec recovery, 1.5 mi cool
13-14 Aug: Rest
15 Aug: Hill AFB Triathlon! 800m swim, 20K bike, 10K run
16 Aug: None
17 Aug: Run 2:30 in the AM before work
18 Aug: Rest (flew to Little Rock)
19 Aug: Run for 30 min in Oklahoma City
20-21 Aug: Can't remember
22 Aug: Run 2 hours in NM in the hot sun (not cool)
23 Aug: Rest (flew back to UT)
24 Aug: 150 burpees then 150 air squats in 22:10, 30 min run in the AM
25-26 Aug: Nothing
27 Aug: 48 min trail run (stabilizing muscles, Wow!)
28 Aug: 16 min run with strides
------------------------------------------------------
Motivation--Lacking, at best. I finally made an AF team, and I don't even have the motivation to train. I don't understand why. It's like I could care less about how well I can run. How do I fix this??
CrossFit Spartan 300 Workout--25 pull-ups, 50 box jumps, 50 push-ups, 50 deadlifts, 50 floor wipers, 50 kettlebell clean and jerks, 25 pull-ups. 23:41 Rx. Wow. The pull-ups just tore my hands to shreds.
CrossFit hands--My hands were absolutely destroyed from the CrossFit 300 Workout. I have never had such torn up skin before. Holy cow, it hurt so bad. My hands were wrapped in gauze for over a week. Thank goodness I work in a clinic.
Road Trip--I took a road trip with my husband. His next assignment is down in New Mexico, and I drove with him across the country to his new (temporary) home. We are moving to Georgia this winter, finally!!! But this is the first time we have ever lived in the same time zone. The trip was super fun, and we saw some really interesting things. Most importantly, we ate some amazing food.
Breathing--I think this may be the worst it has ever been. I've been taking singulair, but now it seems to has lost its effectiveness. I am extremely stressed with a lot of things in life, and I think my breathing problems stem from the stress and anxiety. The doc and I decided to try something new with my treatment. Maybe it'll help with the motivation issues too. It's tough to muster the desire to run when the lungs aren't working.
AF Marathon--This is the least I have ever trained for anything in my life. I don't even have plane tickets yet. This is the first time I have actually made an AF team, and this is the least prepared I have ever felt for anything. We'll see what happens... What's done is done! At least it'll be an interesting ride! (er... run?)
Hill AFB Triathlon--I competed in the Hill AFB Triathlon a few weekends ago, and what a trip! The weather was horrible: rain, wind, thunder. I wasn't even sure the race was going to go on. But it did! Only 3 women competed in the "advanced" division, which included a longer swim and run. It was fun. And I scored a first place win and a picture in the base paper. Not too bad.
Sunday, July 26, 2009
Ogden Marathon
I felt awful from the first step of this marathon. My stomach hurt so badly. I was really tired, I had breathing problems, and my legs felt very, very flat. I told myself to relax, run steady, and if I slow down, it will take even longer to finish the stupid race.
The race was beautiful as usual, and the weather was WONDERFUL!!!
At least I still qualified for Boston and ran an Ogden Marathon PR and 2nd fastest marathon time I've ever run.
Splits
9:07
9:38
8:13
8:05
7:01
8:03
7:56
8:00
16:29
8:09
8:05
8:00
:47, first half in 1:47:39
6:59
8:48
14:55
7:31
7:52
8:32
7:37
7:43
7:37
7:48
8:41
8:21
1:27
Second half in 1:43:51
3:31:20, 8:03 pace
The race was beautiful as usual, and the weather was WONDERFUL!!!
At least I still qualified for Boston and ran an Ogden Marathon PR and 2nd fastest marathon time I've ever run.
Splits
9:07
9:38
8:13
8:05
7:01
8:03
7:56
8:00
16:29
8:09
8:05
8:00
:47, first half in 1:47:39
6:59
8:48
14:55
7:31
7:52
8:32
7:37
7:43
7:37
7:48
8:41
8:21
1:27
Second half in 1:43:51
3:31:20, 8:03 pace
Work 1, Steph 0
28 Apr: CrossFit, 150 burpees in 12:32
29 Apr: Rest
30 Apr: Soccer practice
1 May: Rest
2 May: CrossFit, 10, 9...1 cleans/pull-ups
3 May: Rest
4 May: Run 15 min, 8x400 (1:32), 57 min total
5 May: Rest
6 May: Bike 30 min
7 May: 30 min AM run, 60 min PM run on the trail
8 May: 30 min bike, 1-5-1 pull-up pyramid
9-10 May: Rest
11 May: Run 20 min, 8x400 (93/1:45), 45 min total
12 May: Run 25 min
13 May: Mock PT test (100%!)
14 May: Run 20 min
15 May: Run 10 min, swim 1000m (?), stretching
16 May: Ogden Marathon in 3:31:20
17-25 May: Rest
26 May: ?
27 May: 10 min WU, 6x1 min/2 min, 5 min cool
28 May: push-ups, pull-ups
29-30 May: Rest
1 June: CrossFit
2 June: CrossFit, Filthy Fifty, 22:39
3-7 June: Nothing (stupid air show)
8 June: "Fun Run" with the Wing/CC, 6.5 mi in 45 min
9-13 June: Nothing (what happened??)
14 June: 25 min run
15 June: None (travel day to NY)
16 June: 4x3min, 4x90 sec, 47 min total
17 June: 50 min run (sloooooow)
18 June: 10 rounds of 10 burpees/10 air squats
19-21 June: Nothing
22 June: CrossFit
23-25 June: response at Dugway
26 June-2 July: Nothing
3 July: Run 20 min with Colin
4 July: Run 30 min with Colin
5 July: None, travel back to UT from AL
6 July: Run 30 min
7 July: Run 30 min AM, 8x400 in 93/1:40
8-10 July: Nothing
11 July: Run 90 min at Snowbasin
12-14 July: Nothing (exam in Vegas)
15 July: Run 6.8 mi (60 min)
16 July: CrossFit, 4x800 (3:22), 42 min total
17 July: Run 3.75 mi (32 min), run 1.5 mi
18 July: Rest
19 July: Run 27 min (3.4 mi)
20 July: Run 13.5 mi (1:51:55)
21-24 July: None (work from 0700-1700 and 2300-0500, which killed me)
25 July: CrossFit, in a group 300 pushups, 400m tire flip, 300 air squats, split jerks
------------------------------------------------------
AFMC Marathon Team--I applied for and made the AFMC Marathon Team to run the AF Marathon in September. I have a goal to make the USAF Marathon Team, and this is just one step closer to my goal. I'm pretty stoked. It's a huge motivator to do CrossFit as much as I can between now and then.
Moving--AFPC told me I will be moving to Moody AFB sometime this fall. Initially I was told mid-August, but now it's looking like early October. But at least Colin and I will finally live in the same place! 4 years later! We are super stoked.
Work--I have not found a balance between life and work. There was a plane crash, and I was required to respond (I was on-call), which really disrupted a lot of our lives. It's tough to bounce back from something like that. Then I left town twice, which further disrupted my normal life. AND I am struggling to catch up with the normal work that I have missed. I just cannot figure out a way to calm things down. But my new NCOIC arrived, so all will be good again. Just have to keep plugging away.
29 Apr: Rest
30 Apr: Soccer practice
1 May: Rest
2 May: CrossFit, 10, 9...1 cleans/pull-ups
3 May: Rest
4 May: Run 15 min, 8x400 (1:32), 57 min total
5 May: Rest
6 May: Bike 30 min
7 May: 30 min AM run, 60 min PM run on the trail
8 May: 30 min bike, 1-5-1 pull-up pyramid
9-10 May: Rest
11 May: Run 20 min, 8x400 (93/1:45), 45 min total
12 May: Run 25 min
13 May: Mock PT test (100%!)
14 May: Run 20 min
15 May: Run 10 min, swim 1000m (?), stretching
16 May: Ogden Marathon in 3:31:20
17-25 May: Rest
26 May: ?
27 May: 10 min WU, 6x1 min/2 min, 5 min cool
28 May: push-ups, pull-ups
29-30 May: Rest
1 June: CrossFit
2 June: CrossFit, Filthy Fifty, 22:39
3-7 June: Nothing (stupid air show)
8 June: "Fun Run" with the Wing/CC, 6.5 mi in 45 min
9-13 June: Nothing (what happened??)
14 June: 25 min run
15 June: None (travel day to NY)
16 June: 4x3min, 4x90 sec, 47 min total
17 June: 50 min run (sloooooow)
18 June: 10 rounds of 10 burpees/10 air squats
19-21 June: Nothing
22 June: CrossFit
23-25 June: response at Dugway
26 June-2 July: Nothing
3 July: Run 20 min with Colin
4 July: Run 30 min with Colin
5 July: None, travel back to UT from AL
6 July: Run 30 min
7 July: Run 30 min AM, 8x400 in 93/1:40
8-10 July: Nothing
11 July: Run 90 min at Snowbasin
12-14 July: Nothing (exam in Vegas)
15 July: Run 6.8 mi (60 min)
16 July: CrossFit, 4x800 (3:22), 42 min total
17 July: Run 3.75 mi (32 min), run 1.5 mi
18 July: Rest
19 July: Run 27 min (3.4 mi)
20 July: Run 13.5 mi (1:51:55)
21-24 July: None (work from 0700-1700 and 2300-0500, which killed me)
25 July: CrossFit, in a group 300 pushups, 400m tire flip, 300 air squats, split jerks
------------------------------------------------------
AFMC Marathon Team--I applied for and made the AFMC Marathon Team to run the AF Marathon in September. I have a goal to make the USAF Marathon Team, and this is just one step closer to my goal. I'm pretty stoked. It's a huge motivator to do CrossFit as much as I can between now and then.
Moving--AFPC told me I will be moving to Moody AFB sometime this fall. Initially I was told mid-August, but now it's looking like early October. But at least Colin and I will finally live in the same place! 4 years later! We are super stoked.
Work--I have not found a balance between life and work. There was a plane crash, and I was required to respond (I was on-call), which really disrupted a lot of our lives. It's tough to bounce back from something like that. Then I left town twice, which further disrupted my normal life. AND I am struggling to catch up with the normal work that I have missed. I just cannot figure out a way to calm things down. But my new NCOIC arrived, so all will be good again. Just have to keep plugging away.
Monday, April 27, 2009
More Recovery
26 Apr: Rest
27 Apr: Run 20 min AM, pull-ups, run 30 min PM on trails
------------------------------------------------------
Run--Easy runs to make sure I still know how. Man, I need to work on my pull-ups. Pathetic!
27 Apr: Run 20 min AM, pull-ups, run 30 min PM on trails
------------------------------------------------------
Run--Easy runs to make sure I still know how. Man, I need to work on my pull-ups. Pathetic!
Sunday, April 26, 2009
Recovery
21 Apr: Rest, return to Utah
22 Apr: Swim 30 min (sleep from 6PM to 4:45AM)
23 Apr: Bike 25 min
24 Apr: Swim 45 min, including 1000m freestyle
25 Apr: Rest
------------------------------------------------------
Recovery--I learned a lot about recovery also. I think I did a lot of things right for once!
-Walked around a lot after the race. We had to get back to the T.
-Ate a meal within an hour of finishing (burger)
-Drank a LOT of water, at least 3 water bottles within 2-3 hours of finishing
-Short, warm shower after returning and then a 15 min ice bath
-Going to bed early, sleeping for at least 7 hours
-Eating a large breakfast
-Snacking throughout my trip back to Utah and drinking water
-Going to bed early when my body was tired
-Swimming helps tremendously!
22 Apr: Swim 30 min (sleep from 6PM to 4:45AM)
23 Apr: Bike 25 min
24 Apr: Swim 45 min, including 1000m freestyle
25 Apr: Rest
------------------------------------------------------
Recovery--I learned a lot about recovery also. I think I did a lot of things right for once!
-Walked around a lot after the race. We had to get back to the T.
-Ate a meal within an hour of finishing (burger)
-Drank a LOT of water, at least 3 water bottles within 2-3 hours of finishing
-Short, warm shower after returning and then a 15 min ice bath
-Going to bed early, sleeping for at least 7 hours
-Eating a large breakfast
-Snacking throughout my trip back to Utah and drinking water
-Going to bed early when my body was tired
-Swimming helps tremendously!
Boston Marathon
Boston Marathon, 3:33:57
I had an absolute blast!!! The marathon was almost secondary to the fun I had with my friends and my mother-in-law. Colin's parents live in Weston, which is about 20-30 min outside of Boston. It was so relaxing and stress-free. We ate the most delicious food. It was nice just to chill out and get to know my mother-in-law more. I just had the best time.
I also managed to hook up with two friends from high school, one at an Irish restaurant in Boston and the other at a pre-race meal in Weston. We ate sushi, salad, edemame, ravioli and ice cream. A weird combo, but it was delicious!
My ONLY goal for the race was to not feel like complete garbage at mile 16, which is where Colin's mom was going to meet me.
I ate a tiny piece of steak, some potato casserole, and a tiny piece of pizza for breakfast. The morning started out very foggy and cool. We drove to the state park where the buses were waiting, which is the best place to be dropped off. I hopped onto a bus and rode into the village. I just relaxed, applied sunblock everywhere, and kept warm. Then I walked to the start MUCH earlier than I normally started walking. Good thing I did! I was in the 2nd wave, and we didn't have much time to get to our corrals by the time our wave started.
My plan was just to lay low, relax, and conserve energy for the end. I just wanted to feel good at mile 16. The smartest thing I did for my training this season was to run up and down my hill for my long runs. My hips were strong, and the downhill wasn't nearly as punishing as it was every year prior.
I made it to mile 16 smiling! Then I just decided to cruise on into the finish and maybe try to sneak in under 3:40. The hills were a million times easier due to my training also. I became pretty tired toward the end, and my right knee was acting up, but my fastest miles were the last few.
I had a GREAT time!!! The best marathon experience I have ever had!
Splits
9:01 (hit my watch a bit early)
8:18
8:24
16:30 (oops)
8:12
8:11
8:10
8:10
16:32 (oops again)
8:08
8:03
:53 (1:48:21 half)
7:04 (7:57 mile)
8:05
7:44 (mile 16!)
17:17
7:41
8:01
8:20
7:31
7:48
7:41
8:04
10:14 (1.2 miles, 8:37 pace, stopped to talk to Colin's mom)
Total time 3:33:57, 8:10 pace
First half 1:48:12, second half 1:45:36
I had an absolute blast!!! The marathon was almost secondary to the fun I had with my friends and my mother-in-law. Colin's parents live in Weston, which is about 20-30 min outside of Boston. It was so relaxing and stress-free. We ate the most delicious food. It was nice just to chill out and get to know my mother-in-law more. I just had the best time.
I also managed to hook up with two friends from high school, one at an Irish restaurant in Boston and the other at a pre-race meal in Weston. We ate sushi, salad, edemame, ravioli and ice cream. A weird combo, but it was delicious!
My ONLY goal for the race was to not feel like complete garbage at mile 16, which is where Colin's mom was going to meet me.
I ate a tiny piece of steak, some potato casserole, and a tiny piece of pizza for breakfast. The morning started out very foggy and cool. We drove to the state park where the buses were waiting, which is the best place to be dropped off. I hopped onto a bus and rode into the village. I just relaxed, applied sunblock everywhere, and kept warm. Then I walked to the start MUCH earlier than I normally started walking. Good thing I did! I was in the 2nd wave, and we didn't have much time to get to our corrals by the time our wave started.
My plan was just to lay low, relax, and conserve energy for the end. I just wanted to feel good at mile 16. The smartest thing I did for my training this season was to run up and down my hill for my long runs. My hips were strong, and the downhill wasn't nearly as punishing as it was every year prior.
I made it to mile 16 smiling! Then I just decided to cruise on into the finish and maybe try to sneak in under 3:40. The hills were a million times easier due to my training also. I became pretty tired toward the end, and my right knee was acting up, but my fastest miles were the last few.
I had a GREAT time!!! The best marathon experience I have ever had!
Splits
9:01 (hit my watch a bit early)
8:18
8:24
16:30 (oops)
8:12
8:11
8:10
8:10
16:32 (oops again)
8:08
8:03
:53 (1:48:21 half)
7:04 (7:57 mile)
8:05
7:44 (mile 16!)
17:17
7:41
8:01
8:20
7:31
7:48
7:41
8:04
10:14 (1.2 miles, 8:37 pace, stopped to talk to Colin's mom)
Total time 3:33:57, 8:10 pace
First half 1:48:12, second half 1:45:36
WRC Half Marathon
Unfortunately I did not run a PR at this race, but I learned a lot about what NOT to do:
-Eat a giant burrito the night before
-Forget to take lung medication
-Wear different socks with super worn shoes
-Have too high of expectations when the weather is super horrible
Splits
6:49
6:57
6:58
7:06
6:55
7:23
7:15
7:24
7:53
8:03
8:25
8:24
8:17
:46
Total time 1:38:38, pace 7:31
4/35 division, 11/100 women
-Eat a giant burrito the night before
-Forget to take lung medication
-Wear different socks with super worn shoes
-Have too high of expectations when the weather is super horrible
Splits
6:49
6:57
6:58
7:06
6:55
7:23
7:15
7:24
7:53
8:03
8:25
8:24
8:17
:46
Total time 1:38:38, pace 7:31
4/35 division, 11/100 women
This Brings Us to April!
1 Apr: Skiing with my sister and mom at Wolf Mtn
2-3 Apr: Rest
4 Apr: WRC 1/2 Marathon, skiing with my sister
5 Apr: Rest
6 Apr: Run 25 min
7 Apr: Run 30 min AM, 6x400 (sub-1:30), 2:00 rest interval
8 Apr: Rest
9 Apr: Run 30 min, pull-up pyramid, birthday! A GREAT day!
10 Apr: Run 10 min, bike 20 min
11 Apr: CrossFit "Row, Burpees, Run"
12 Apr: Rest
13 Apr: 10 min WU, 1200, 800, 600, 400, 400 (1:35/400 pace), cool down
14 Apr: Run 30 min
15 Apr: 15 min WU, 4x400 (6:15/mi), 15 min cool
16 Apr: Rest
17 Apr: Run 25 min easy
18 Apr: Run 20 min easy
19 Apr: Run 15 min easy
20 Apr: BOSTON MARATHON!!!!!
------------------------------------------------------
WRC Half Marathon--Holy cow, this race had the worst conditions. My poor mom flew in from FL hoping to PR at this race. The first 6 miles were downhill into a slight headwind and snow. And then we came out of the canyon and WHAM! The headwind was absolutely ridiculous. People were running at about a 45 degree angle into the wind. Temps were in the low 20's. Yuck. And 2 silver dollar sized blisters formed on my arches about 5 miles into the race.
Taper--My coach taught me a LOT about tapering before Boston. He outlined each day's mileage and effort. And it was genius! I am doing this for every race from now on. He told me to run just about every day just to keep the legs fresh. Fan-freaking-tastic!
Birthday--I had the best birthday. Most of the time I end up crying on my birthday, but this was just a wonderful day. People from my office bought me 4 ribeye steaks since they learned that steak is hands-down my favorite food ever. My family members called me, they sent really neat presents to my house, and my mom baked me a birthday cake when she was here. Delicious!
Paleo Challenge--I forgot to mention the Paleo Challenge in my last post. I am a believer in the Paleo diet now! At first I was really worried about the lack of carbs, and the first week I felt like garbage. But then I just felt stronger and stronger. My long runs were great, and I performed very well during the CrossFit workouts. Now that the challenge is over, I do eat some treats, but I have incorporated a LOT more plants into my diet. I thought I ate a lot of plants before, but I actively seek them out now. Also, I was totally ripped on this diet too.
------------------------------------------------------
"Row, Burpees, Run"
3 rounds for time...
Row 500m
21 burpees
Run 400m
2-3 Apr: Rest
4 Apr: WRC 1/2 Marathon, skiing with my sister
5 Apr: Rest
6 Apr: Run 25 min
7 Apr: Run 30 min AM, 6x400 (sub-1:30), 2:00 rest interval
8 Apr: Rest
9 Apr: Run 30 min, pull-up pyramid, birthday! A GREAT day!
10 Apr: Run 10 min, bike 20 min
11 Apr: CrossFit "Row, Burpees, Run"
12 Apr: Rest
13 Apr: 10 min WU, 1200, 800, 600, 400, 400 (1:35/400 pace), cool down
14 Apr: Run 30 min
15 Apr: 15 min WU, 4x400 (6:15/mi), 15 min cool
16 Apr: Rest
17 Apr: Run 25 min easy
18 Apr: Run 20 min easy
19 Apr: Run 15 min easy
20 Apr: BOSTON MARATHON!!!!!
------------------------------------------------------
WRC Half Marathon--Holy cow, this race had the worst conditions. My poor mom flew in from FL hoping to PR at this race. The first 6 miles were downhill into a slight headwind and snow. And then we came out of the canyon and WHAM! The headwind was absolutely ridiculous. People were running at about a 45 degree angle into the wind. Temps were in the low 20's. Yuck. And 2 silver dollar sized blisters formed on my arches about 5 miles into the race.
Taper--My coach taught me a LOT about tapering before Boston. He outlined each day's mileage and effort. And it was genius! I am doing this for every race from now on. He told me to run just about every day just to keep the legs fresh. Fan-freaking-tastic!
Birthday--I had the best birthday. Most of the time I end up crying on my birthday, but this was just a wonderful day. People from my office bought me 4 ribeye steaks since they learned that steak is hands-down my favorite food ever. My family members called me, they sent really neat presents to my house, and my mom baked me a birthday cake when she was here. Delicious!
Paleo Challenge--I forgot to mention the Paleo Challenge in my last post. I am a believer in the Paleo diet now! At first I was really worried about the lack of carbs, and the first week I felt like garbage. But then I just felt stronger and stronger. My long runs were great, and I performed very well during the CrossFit workouts. Now that the challenge is over, I do eat some treats, but I have incorporated a LOT more plants into my diet. I thought I ate a lot of plants before, but I actively seek them out now. Also, I was totally ripped on this diet too.
------------------------------------------------------
"Row, Burpees, Run"
3 rounds for time...
Row 500m
21 burpees
Run 400m
Rest of March
16 Mar: CrossFit "Christine"
17 Mar: CrossFit "Super Light Fran"
18 Mar: Rest
19 Mar: CrossFit "WOD, 19 Mar" and 400/800/1600/800/400 sub-6:00 (5 mi total)
20 Mar: CrossFit "Power Cleans"
21 Mar: Run 2 mi (headache, botched long run)
22 Mar: Rest
23 Mar: 3x1 mi (6:30), 4 min rest, 6 mi total
24 Mar: CrossFit "GP Fran"
25 Mar: 4 mi tempo (27:24), AMDS PT, CrossFit "Griff"
26 Mar: CrossFit "WOD, 26 Mar"
27 Mar: Long run, 2:30, indoor track (ouch!)
28 Mar: CrossFit "Murph"
29 Mar: REST! (So flippin' sore)
30 Mar: Run 15 min, bike 5 min
31 Mar: Rest
------------------------------------------------------
Blogging--Blogging is becoming more difficult. I love being busy, but it's tough to keep my workout log up to par. At least it means I'm out and about more being productive! I've made a LOT of progress in my job, my professional development, and consistency in workouts. Balance is still incredibly difficult, but it's coming along.
------------------------------------------------------
"Christine"
3 rounds for time
Row 500m
12 bodyweight deadlifts (120#)
21 box jumps
"Super Light Fran"
5x30 sec handstands
21, 15, 9 of...
Thrusters (15#)
Jumping pull-ups
"WOD, 19 Mar"
7 rounds
12 medicine ball cleans (14#)
12 burpees
"Power Cleans"
2 power cleans per minute for 20 min
"GP Fran" (genetic potential)
Fran with a 5 min break between rounds
21, 15, 9 thrusters, pull-ups (scaled to 45#)
"Griff"
Run 800 forward, 400 backward
Repeat
"WOD, 26 Mar"
As many rounds as possible (AMRAP) in 15 min
3 snatches (scaled to 45#)
5 kettlebell swings
7 box jumps
"Murph"
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
17 Mar: CrossFit "Super Light Fran"
18 Mar: Rest
19 Mar: CrossFit "WOD, 19 Mar" and 400/800/1600/800/400 sub-6:00 (5 mi total)
20 Mar: CrossFit "Power Cleans"
21 Mar: Run 2 mi (headache, botched long run)
22 Mar: Rest
23 Mar: 3x1 mi (6:30), 4 min rest, 6 mi total
24 Mar: CrossFit "GP Fran"
25 Mar: 4 mi tempo (27:24), AMDS PT, CrossFit "Griff"
26 Mar: CrossFit "WOD, 26 Mar"
27 Mar: Long run, 2:30, indoor track (ouch!)
28 Mar: CrossFit "Murph"
29 Mar: REST! (So flippin' sore)
30 Mar: Run 15 min, bike 5 min
31 Mar: Rest
------------------------------------------------------
Blogging--Blogging is becoming more difficult. I love being busy, but it's tough to keep my workout log up to par. At least it means I'm out and about more being productive! I've made a LOT of progress in my job, my professional development, and consistency in workouts. Balance is still incredibly difficult, but it's coming along.
------------------------------------------------------
"Christine"
3 rounds for time
Row 500m
12 bodyweight deadlifts (120#)
21 box jumps
"Super Light Fran"
5x30 sec handstands
21, 15, 9 of...
Thrusters (15#)
Jumping pull-ups
"WOD, 19 Mar"
7 rounds
12 medicine ball cleans (14#)
12 burpees
"Power Cleans"
2 power cleans per minute for 20 min
"GP Fran" (genetic potential)
Fran with a 5 min break between rounds
21, 15, 9 thrusters, pull-ups (scaled to 45#)
"Griff"
Run 800 forward, 400 backward
Repeat
"WOD, 26 Mar"
As many rounds as possible (AMRAP) in 15 min
3 snatches (scaled to 45#)
5 kettlebell swings
7 box jumps
"Murph"
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
Saturday, March 14, 2009
Hard Week
9 Mar: CrossFit
10 Mar: CrossFit 30-20-10 (AM), interval workout
11 Mar: rest(!)
12 Mar: CrossFit OHS
13 Mar: CrossFit "Grace," skiing at SnowBasin
14 Mar: WRC 10 Miler
15 Mar: REST!
------------------------------------------------------
Paleo Challenge--I have been eating absolute strict Paleo for two weeks (with Sundays as complete off days. I haven't lost any weight, but I am definitely a LOT more defined. I was reading someone else's blog, and that person was talking about how the easiest way to get faster is to lose 10 lbs. I definitely don't have 10 lbs to lose, but I'm still wondering if losing weight is the way to go. Hmmm...
WRC 10 Miler--I went skiing the day before the race, and the course was insanely hilly. This is the most sore I have ever been in my life. But I tried to run as fast as I could, and I did pretty well! I looked up times from last year and their corresponding Ogden Marathon times, and women slower than my time this year ran 3:14 marathons. CRAZY! So we'll see what happens in May!
Splits
7:57
6:32
7:13
7:39
8:35
8:25
9:21
6:16
7:02
7:49
Total time 1:16:53, pace 7:42
9th woman (of 173), 2nd division
------------------------------------------------------
CrossFit 9 Mar
5-5-3-3-2 back squat (125#!)
21, 15, 9 for time (8:54)
Sumo deadlift high pull (45#)
Strict press
CrossFit "30-20-10"
30-20-10 for time (5:36)
dumbell snatches (20#)
box jumps (no stepping!)
CrossFit Endurance Interval Workout
Warm-up
1 min on/1 min rest
1 min on/50 sec rest
1 min on/40 sec rest
...
1 min on/10 sec rest
1 min on/20 sec rest
...
1 min on/1 min rest
Cool down
CrossFit "OHS"
Max overhead squat (55#)
3 rounds for time (10:59):
21 thrusters (30#)
Run 400m
12 pull-ups
CrossFit "Grace"
30 clean and jerks for time (55#)
(note: next time do 75#)
10 Mar: CrossFit 30-20-10 (AM), interval workout
11 Mar: rest(!)
12 Mar: CrossFit OHS
13 Mar: CrossFit "Grace," skiing at SnowBasin
14 Mar: WRC 10 Miler
15 Mar: REST!
------------------------------------------------------
Paleo Challenge--I have been eating absolute strict Paleo for two weeks (with Sundays as complete off days. I haven't lost any weight, but I am definitely a LOT more defined. I was reading someone else's blog, and that person was talking about how the easiest way to get faster is to lose 10 lbs. I definitely don't have 10 lbs to lose, but I'm still wondering if losing weight is the way to go. Hmmm...
WRC 10 Miler--I went skiing the day before the race, and the course was insanely hilly. This is the most sore I have ever been in my life. But I tried to run as fast as I could, and I did pretty well! I looked up times from last year and their corresponding Ogden Marathon times, and women slower than my time this year ran 3:14 marathons. CRAZY! So we'll see what happens in May!
Splits
7:57
6:32
7:13
7:39
8:35
8:25
9:21
6:16
7:02
7:49
Total time 1:16:53, pace 7:42
9th woman (of 173), 2nd division
------------------------------------------------------
CrossFit 9 Mar
5-5-3-3-2 back squat (125#!)
21, 15, 9 for time (8:54)
Sumo deadlift high pull (45#)
Strict press
CrossFit "30-20-10"
30-20-10 for time (5:36)
dumbell snatches (20#)
box jumps (no stepping!)
CrossFit Endurance Interval Workout
Warm-up
1 min on/1 min rest
1 min on/50 sec rest
1 min on/40 sec rest
...
1 min on/10 sec rest
1 min on/20 sec rest
...
1 min on/1 min rest
Cool down
CrossFit "OHS"
Max overhead squat (55#)
3 rounds for time (10:59):
21 thrusters (30#)
Run 400m
12 pull-ups
CrossFit "Grace"
30 clean and jerks for time (55#)
(note: next time do 75#)
Sunday, March 08, 2009
Experimentation
1 Mar: Rest!
2 Mar: CrossFit
3 Mar: CrossFit "Snatch," 4 x 1/2 mi (7 mi total)
4 Mar: CrossFit "Fight Gone Bad"
5-6 Mar: Rest
7 Mar: CrossFit "Saturday WOD"
8 Mar: 20.5 mi run
------------------------------------------------------
Interval times--3:09, 3:07, 3:12, 3:10 for the half mile. I ran those on the FamCamp path on the base. It was windy, and I had horrible heartburn. What gives??
Fight Gone Bad--I love that workout of the day (WOD)!!! I had never done the actual WOD before, so it was great to crank out so many reps. I was the 2nd highest in our gym, which pretty much never happens. I'm getting better!
Long run--I ran my "favorite" hill out on the base. I climbed/decended ~2800 ft total. It took me 2:55, and my pace was 8:36. I don't think this is too bad considering the altitude, headwind, and lung problems today. I feel pretty good after the run too.
Paleo Experiment--Most people at the CrossFit gym are participating in a month-long Paleo challenge. We have to eat strict Paleo between 2-28 March. We also have to get 8 hrs a sleep a night and CrossFit 4 times per week. So far I've earned all the points! The hardest part was cutting out the sugar, surprisingly. But I think have been eating mostly Paleo anyway, so it wasn't too much of a stretch. I thought I would feel totally crappy on my run today, considering I've only eaten plants (a LOT of plants), chicken, fish, and nuts. But I felt GREAT! I am also getting ripped, and I never, ever thought I would say those words in my life. And I love the foods I am eating. :-)
------------------------------------------------------
CrossFit 2 Mar
3 x 3 strict press (60#)
7 rounds for time (9:30)
7 overhead squats (30#)
7 burpees
CrossFit Snatch
7 x 1 snatch, max was 60#
CrossFit "Fight Gone Bad"
3 rounds with 1 min break between rounds, add reps (285 total)
1 min wall balls, 14#
1 min sumo deadlift high pulls, 55#
1 min box jumps
1 min push press, 55#
1 min row (for calories)
CrossFit "Saturday WOD"
3 rounds for time
400m run
10 bar-to-chest pull-ups
20 goblet squats, 35#
Almost done with the 1/2 marathon in AZ!
2 Mar: CrossFit
3 Mar: CrossFit "Snatch," 4 x 1/2 mi (7 mi total)
4 Mar: CrossFit "Fight Gone Bad"
5-6 Mar: Rest
7 Mar: CrossFit "Saturday WOD"
8 Mar: 20.5 mi run
------------------------------------------------------
Interval times--3:09, 3:07, 3:12, 3:10 for the half mile. I ran those on the FamCamp path on the base. It was windy, and I had horrible heartburn. What gives??
Fight Gone Bad--I love that workout of the day (WOD)!!! I had never done the actual WOD before, so it was great to crank out so many reps. I was the 2nd highest in our gym, which pretty much never happens. I'm getting better!
Long run--I ran my "favorite" hill out on the base. I climbed/decended ~2800 ft total. It took me 2:55, and my pace was 8:36. I don't think this is too bad considering the altitude, headwind, and lung problems today. I feel pretty good after the run too.
Paleo Experiment--Most people at the CrossFit gym are participating in a month-long Paleo challenge. We have to eat strict Paleo between 2-28 March. We also have to get 8 hrs a sleep a night and CrossFit 4 times per week. So far I've earned all the points! The hardest part was cutting out the sugar, surprisingly. But I think have been eating mostly Paleo anyway, so it wasn't too much of a stretch. I thought I would feel totally crappy on my run today, considering I've only eaten plants (a LOT of plants), chicken, fish, and nuts. But I felt GREAT! I am also getting ripped, and I never, ever thought I would say those words in my life. And I love the foods I am eating. :-)
------------------------------------------------------
CrossFit 2 Mar
3 x 3 strict press (60#)
7 rounds for time (9:30)
7 overhead squats (30#)
7 burpees
CrossFit Snatch
7 x 1 snatch, max was 60#
CrossFit "Fight Gone Bad"
3 rounds with 1 min break between rounds, add reps (285 total)
1 min wall balls, 14#
1 min sumo deadlift high pulls, 55#
1 min box jumps
1 min push press, 55#
1 min row (for calories)
CrossFit "Saturday WOD"
3 rounds for time
400m run
10 bar-to-chest pull-ups
20 goblet squats, 35#
Almost done with the 1/2 marathon in AZ!Saturday, February 28, 2009
More, Faster Running (?)
22 Feb: Rest
23 Feb: 2 mi WU, 8x400/2:00 rest, 2 mi cool (7 mi total)
24 Feb: CrossFit 3x3 back squat (90#), "Helen"
25 Feb: 2000m swim
26 Feb: Rest
27 Feb: 1 mi WU, 3 mi tempo (7:02, 7:00, 6:53), CrossFit "Jen T"
28 Feb: 2:30 run in the mountains!!!! WOO HOO!!!!
------------------------------------------------------
Coaching--Now that my lung problems have been somewhat solved, I decided to take it one step further (again) and ask if I could join Paul Pilkington's coaching group. So my first session was back on 23 Feb at the Weber State indoor track. I think it's going to work out.
8x4--Splits were 1:23, 1:27, 1:25, 1:25, 1:26, 1:26, 1:27, 1:26
Work--I know, I know. It's just a job. But my job isn't just a job to me. I really care about the people that work for me, I work my buns off everyday, and my job is to prevent every worker on the base from becoming ill (or worse) from the workplace or terrorist event. I take my job seriously. But I work too many hours, and I take on too much. It's interfering with everything else in my life. Is it possible to care too much? No. Is it possible to learn how to say "no" when I think too much is asked of me? Yes. Enough said.
Mountain Run--No, it wasn't on asphalt, but I needed a mental break from running up and down that stupid hill. I ran on the Bonneville Shoreline Trail, and more than 50% of the run was covered in snow, the hard ice-covered type. The stabilizing muscles in my lower legs are going to kill tomorrow. But it was WONDERFUL to run outside and run in the mountains.
------------------------------------------------------
CrossFit "Helen"
3 rounds for time (8:58)
400m run
21 kettlebell swings (16kg)
12 pull-ups
CrossFit "Jen T"
3 rounds for time (9:13)
15 deadlift (100#)
Row 250m
15 GHD sit-ups
23 Feb: 2 mi WU, 8x400/2:00 rest, 2 mi cool (7 mi total)
24 Feb: CrossFit 3x3 back squat (90#), "Helen"
25 Feb: 2000m swim
26 Feb: Rest
27 Feb: 1 mi WU, 3 mi tempo (7:02, 7:00, 6:53), CrossFit "Jen T"
28 Feb: 2:30 run in the mountains!!!! WOO HOO!!!!
------------------------------------------------------
Coaching--Now that my lung problems have been somewhat solved, I decided to take it one step further (again) and ask if I could join Paul Pilkington's coaching group. So my first session was back on 23 Feb at the Weber State indoor track. I think it's going to work out.
8x4--Splits were 1:23, 1:27, 1:25, 1:25, 1:26, 1:26, 1:27, 1:26
Work--I know, I know. It's just a job. But my job isn't just a job to me. I really care about the people that work for me, I work my buns off everyday, and my job is to prevent every worker on the base from becoming ill (or worse) from the workplace or terrorist event. I take my job seriously. But I work too many hours, and I take on too much. It's interfering with everything else in my life. Is it possible to care too much? No. Is it possible to learn how to say "no" when I think too much is asked of me? Yes. Enough said.
Mountain Run--No, it wasn't on asphalt, but I needed a mental break from running up and down that stupid hill. I ran on the Bonneville Shoreline Trail, and more than 50% of the run was covered in snow, the hard ice-covered type. The stabilizing muscles in my lower legs are going to kill tomorrow. But it was WONDERFUL to run outside and run in the mountains.
------------------------------------------------------
CrossFit "Helen"
3 rounds for time (8:58)
400m run
21 kettlebell swings (16kg)
12 pull-ups
CrossFit "Jen T"
3 rounds for time (9:13)
15 deadlift (100#)
Row 250m
15 GHD sit-ups
Saturday, February 21, 2009
WRC 5K and 10K
7 Feb: WRC (Winter Racing Circuit) 5K
21 Feb: WRC 10K
------------------------------------------------------
WRC 5K--630 ft of climbing, neighborhoods through Ogden. I took a singulair the night before, but I didn't take one the morning of the race. I felt my windpipe totally constrict in the cold air. It was awful. The temps were in the low 20's with a bit of a breeze. I just tried to hang on for 3 miles. 3rd in age group of 44, 12/231 women.
WRC 10K--1100 ft of climbing, neighborhoods through Ogden again, though going north this time. This time I took a singulair the night before AND this morning. It helped a LOT, and the temps were still in the low 20's. But I have this terrible cold bug, and I paid this price this morning. I have not felt that bad after running in a long time. The 10-miler is even more hilly than the first two races. I think a sub-8:00 pace is a good goal! 3rd in AG of 41, 12/212 women. Same as last time. Weird!
WRC 5K splits:
7:10
7:22
7:52 (7:09 pace)
Total time 22:24, 7:12 pace
WRC 10K splits:
7:21
6:25
7:10
7:44
8:43
8:24
1:25 (7:05 pace)
Total time 47:13, 7:36 pace
21 Feb: WRC 10K
------------------------------------------------------
WRC 5K--630 ft of climbing, neighborhoods through Ogden. I took a singulair the night before, but I didn't take one the morning of the race. I felt my windpipe totally constrict in the cold air. It was awful. The temps were in the low 20's with a bit of a breeze. I just tried to hang on for 3 miles. 3rd in age group of 44, 12/231 women.
WRC 10K--1100 ft of climbing, neighborhoods through Ogden again, though going north this time. This time I took a singulair the night before AND this morning. It helped a LOT, and the temps were still in the low 20's. But I have this terrible cold bug, and I paid this price this morning. I have not felt that bad after running in a long time. The 10-miler is even more hilly than the first two races. I think a sub-8:00 pace is a good goal! 3rd in AG of 41, 12/212 women. Same as last time. Weird!
WRC 5K splits:
7:10
7:22
7:52 (7:09 pace)
Total time 22:24, 7:12 pace
WRC 10K splits:
7:21
6:25
7:10
7:44
8:43
8:24
1:25 (7:05 pace)
Total time 47:13, 7:36 pace
Lost Dutchman Half Marathon
15 Feb: Lost Dutchman Half Marathon, 1:35:23
------------------------------------------------------
Race--I had a super bad sore throat the day/night before the race. I started feeling pretty bad. Then I had to get up super early to drive to the race. I didn't have high hopes. And it was pretty cold. So I wore warm clothes, camped out near the start, shed all but the important clothes, and the gun went off. I just decided to run controlled and see what happens. I wanted to negative split, if I could... And this race ended up as a PR for me!
New PR--Last year I ran this course in 1:38:19, and my previous PR was 1:36:53 (on a downhill course). I think this is a pretty big PR!
Course--Half paved road, half dirt road. Rolling hills and a big hill at ~mile 10. I am a good downhill runner, but I need to work on the uphills. Is there a secret?? I always get crushed. I practice running uphill often, but I think I'm doing something wrong. Share the secret!
Future--Who knows... if I can run a 1:35 on a hilly dirt road, what will I run in April on a downhill course? I'm excited to see what I can do.
Splits:
7:13
7:25
7:28
7:26
7:02
14:26
7:21
7:18
7:49 (dirt hill)
6:58
6:52
7:13
:44
Total time 1:35:23, 7:16 pace
------------------------------------------------------
Race--I had a super bad sore throat the day/night before the race. I started feeling pretty bad. Then I had to get up super early to drive to the race. I didn't have high hopes. And it was pretty cold. So I wore warm clothes, camped out near the start, shed all but the important clothes, and the gun went off. I just decided to run controlled and see what happens. I wanted to negative split, if I could... And this race ended up as a PR for me!
New PR--Last year I ran this course in 1:38:19, and my previous PR was 1:36:53 (on a downhill course). I think this is a pretty big PR!
Course--Half paved road, half dirt road. Rolling hills and a big hill at ~mile 10. I am a good downhill runner, but I need to work on the uphills. Is there a secret?? I always get crushed. I practice running uphill often, but I think I'm doing something wrong. Share the secret!
Future--Who knows... if I can run a 1:35 on a hilly dirt road, what will I run in April on a downhill course? I'm excited to see what I can do.
Splits:
7:13
7:25
7:28
7:26
7:02
14:26
7:21
7:18
7:49 (dirt hill)
6:58
6:52
7:13
:44
Total time 1:35:23, 7:16 pace
Running and Stuff
9 Feb: Rest
10 Feb: CrossFit "Karen"
11 Feb: 1.5 mi WU, 6 x 0.5 mi, 0.5 cool (5 mi total)
12 Feb: CrossFit "Filthy Fifty"
13 Feb: Bike 15 min EZ
14 Feb: Rest
15 Feb: Lost Dutchman Half Marathon
16-17 Feb: Rest
18 Feb: CrossFit Tabata PT Session
19-20 Feb: Rest
21 Feb: WRC 10K
------------------------------------------------------
Yucky--I came down the crud that everyone else seems to have. It's gross. Lots of coughing, headache, flu-y body ache, runny nose. I hope this goes away soon. I've been sleeping a lot, drinking fluids (though I could always drink more), consuming as much vitamin C as I can. I tend to eat a lot when I feel yucky too. Why oh why!
Fall Marathon--I'm trying to figure out what marathon to run this fall. I think I am still going to apply for the AF Marathon Team this fall, but I would have to experience a miracle at Ogden this year for them to even look at my application. Those women typically run 3:10 or faster. I qualified for the NYC Marathon (< 1:37 half marathon in 2009), there's Top of Utah up in Logan, Marine Corps (which opens on 2 March). Colin is moving to NM this fall, so there's Duke City Marathon (mid Oct) and New Mexico Marathon (early Sept). Lots of choices... Either way, I want to run ridiculously fast.
Random Stuff--I work with a GREAT group of people. We're all 1Lt's, we all have the same level of responsibility, and we all get along. But we are all really stressed about our jobs. We all feel like our main motivation is to work hard so we don't get in trouble. It's terrible. So we've been putting in 12-hr days, doing way more than we are supposed to be responsible for, and trying to take bullets for those who work under us. Needless to say, this has really put a damper on any kind of training we're all trying to do. It seems like we seek balance our whole lives, and it's rare when we actually achieve it. At least we're all on the same team, and we can work through it.
------------------------------------------------------
CrossFit "Karen"
150 wall balls for time, 14#, (9:42 last time, 7:49 this time)
CrossFit "Filthy Fifty" (27:09)
50 of each...
Back extensions
Box jumps
Jumping pull-ups
Kettlebell swings
Lunges
Knees-to-elbows
Push press (35#)
Wall balls
Burpees
Double unders
Tabata PT (didn't keep track of score)
Push-ups
Lunges
Tricep presses
Sit-ups
Air squats
Run
10 Feb: CrossFit "Karen"
11 Feb: 1.5 mi WU, 6 x 0.5 mi, 0.5 cool (5 mi total)
12 Feb: CrossFit "Filthy Fifty"
13 Feb: Bike 15 min EZ
14 Feb: Rest
15 Feb: Lost Dutchman Half Marathon
16-17 Feb: Rest
18 Feb: CrossFit Tabata PT Session
19-20 Feb: Rest
21 Feb: WRC 10K
------------------------------------------------------
Yucky--I came down the crud that everyone else seems to have. It's gross. Lots of coughing, headache, flu-y body ache, runny nose. I hope this goes away soon. I've been sleeping a lot, drinking fluids (though I could always drink more), consuming as much vitamin C as I can. I tend to eat a lot when I feel yucky too. Why oh why!
Fall Marathon--I'm trying to figure out what marathon to run this fall. I think I am still going to apply for the AF Marathon Team this fall, but I would have to experience a miracle at Ogden this year for them to even look at my application. Those women typically run 3:10 or faster. I qualified for the NYC Marathon (< 1:37 half marathon in 2009), there's Top of Utah up in Logan, Marine Corps (which opens on 2 March). Colin is moving to NM this fall, so there's Duke City Marathon (mid Oct) and New Mexico Marathon (early Sept). Lots of choices... Either way, I want to run ridiculously fast.
Random Stuff--I work with a GREAT group of people. We're all 1Lt's, we all have the same level of responsibility, and we all get along. But we are all really stressed about our jobs. We all feel like our main motivation is to work hard so we don't get in trouble. It's terrible. So we've been putting in 12-hr days, doing way more than we are supposed to be responsible for, and trying to take bullets for those who work under us. Needless to say, this has really put a damper on any kind of training we're all trying to do. It seems like we seek balance our whole lives, and it's rare when we actually achieve it. At least we're all on the same team, and we can work through it.
------------------------------------------------------
CrossFit "Karen"
150 wall balls for time, 14#, (9:42 last time, 7:49 this time)
CrossFit "Filthy Fifty" (27:09)
50 of each...
Back extensions
Box jumps
Jumping pull-ups
Kettlebell swings
Lunges
Knees-to-elbows
Push press (35#)
Wall balls
Burpees
Double unders
Tabata PT (didn't keep track of score)
Push-ups
Lunges
Tricep presses
Sit-ups
Air squats
Run
Monday, February 09, 2009
No Prizes for Consistency!
I am not so good at updating my training log...
14-15 Jan: rest
16 Jan: PT session
17 Jan: CrossFit Trainer's Choice
18 Jan: rest
19 Jan: 16 mi run, 8:30/mi
20 Jan: rest
21 Jan: CrossFit "Two Things I Royally Suck At"
22 Jan: CrossFit Lunging and Burpees
23 Jan: rest
24 Jan: 2 hr bike and CrossFit (forgot what we did)
25 Jan: rest
26 Jan: 2.5 mi WU, 3 mi tempo (20:33), 0.5 cool, CrossFit "Life and Death"
27 Jan: CrossFit "Front Range CrossFit WOD"
28 Jan: 15 min WU, 3x1 mi (6:40, 6:30, 6:12), 5.25 mi total
29-30 Jan: rest
31 Jan: CrossFit "Kettlebell Love"
1 Feb: 7.7 mi run
2-3 Feb: rest
4 Feb: CrossFit "Feb Affiliate Challenge"
5 Feb: pole dancing (!) and CrossFit "Annie"
6 Feb: rest
7 Feb: WRC 5K in 22:24, CrossFit "Carol's Birthday Workout"
8 Feb: 18.3 mi run, 8:35 pace
------------------------------------------------------
Long runs--I have been running out at the golf course on the base. There is a hill one mile in length. I park at the top, run down, and then run back up. I've been doing my long runs on this hill for two reasons: 1) to practice running downhill for the Ogden and Boston Marathons, and 2) to teach my legs how to be awesome while running the Newton hills in April. Seems to be working. My 18 miler included over 2000 ft of climbing.
Ice bath--I took my first ice bath yesterday. WOW! I sat in the tub, turned it on slightly warm and then cold, and then added ice. I think it helped a lot, especially my knees. I'm going to try to do this after every long run. Brrr!
Weekly Mileage--No, I don't have high mileage at all. I've been running 2-3 times per week, which seems counter-intuitive to marathon training. But all of my runs have been on target! My 5K was a bit slower, but it was really cold and the course was SUPER hilly.
CrossFit--I LOVE CrossFit. I have improved so much. I hope that there is a CrossFit gym wherever Colin and I end up.
------------------------------------------------------
CrossFit Trainer's Choice
Teams of 2 for 15 minutes of...
-3 power snatches
-5 pull-ups
-7 box jumps
CrossFit "Two Things I Royally Suck At" (18:44)
For time...
-15 handstand push-ups
-1 L-sit pull-up
-13 hspu
-3 L pu
...
-1 hspu
-15 L pu
CrossFit "Lunging and Burpees" (~6:40)
5 rounds of...
-50 ft lunges with 45# bar overhead
-21 burpees
CrossFit "Life and Death"
-Hanging power snatch, 5x2, 60#
-5 rounds of: 30 glute-ham sit-ups , 25 back extensions (6:49)
CrossFit "Front Range CrossFit WOD" (10:28)
3 rounds of...
-15 pull-ups
-10 front squats
-5 jerks 65#
CrossFit "Kettlebell Love"
Group of 3, for 15 minutes as many rounds as possible of...
-10 burpee clean and jerks
-10 box jumps
-Hold a giant kettlebell
CrossFit "Feb Affiliate Challenge" (10:49)
For time...
-30 clean, squat, jerks (65#)
CrossFit "Annie" (6:44)
3x3 deadlift (145#)
50, 40, 30, 20, 10 double unders/sit-ups
CrossFit "Carol's Birthday Workout"
As many rounds as possible in 20 minutes
-Row 250m
-21 sumo deadlift high pulls (45#)
-15 pull-ups
14-15 Jan: rest
16 Jan: PT session
17 Jan: CrossFit Trainer's Choice
18 Jan: rest
19 Jan: 16 mi run, 8:30/mi
20 Jan: rest
21 Jan: CrossFit "Two Things I Royally Suck At"
22 Jan: CrossFit Lunging and Burpees
23 Jan: rest
24 Jan: 2 hr bike and CrossFit (forgot what we did)
25 Jan: rest
26 Jan: 2.5 mi WU, 3 mi tempo (20:33), 0.5 cool, CrossFit "Life and Death"
27 Jan: CrossFit "Front Range CrossFit WOD"
28 Jan: 15 min WU, 3x1 mi (6:40, 6:30, 6:12), 5.25 mi total
29-30 Jan: rest
31 Jan: CrossFit "Kettlebell Love"
1 Feb: 7.7 mi run
2-3 Feb: rest
4 Feb: CrossFit "Feb Affiliate Challenge"
5 Feb: pole dancing (!) and CrossFit "Annie"
6 Feb: rest
7 Feb: WRC 5K in 22:24, CrossFit "Carol's Birthday Workout"
8 Feb: 18.3 mi run, 8:35 pace
------------------------------------------------------
Long runs--I have been running out at the golf course on the base. There is a hill one mile in length. I park at the top, run down, and then run back up. I've been doing my long runs on this hill for two reasons: 1) to practice running downhill for the Ogden and Boston Marathons, and 2) to teach my legs how to be awesome while running the Newton hills in April. Seems to be working. My 18 miler included over 2000 ft of climbing.
Ice bath--I took my first ice bath yesterday. WOW! I sat in the tub, turned it on slightly warm and then cold, and then added ice. I think it helped a lot, especially my knees. I'm going to try to do this after every long run. Brrr!
Weekly Mileage--No, I don't have high mileage at all. I've been running 2-3 times per week, which seems counter-intuitive to marathon training. But all of my runs have been on target! My 5K was a bit slower, but it was really cold and the course was SUPER hilly.
CrossFit--I LOVE CrossFit. I have improved so much. I hope that there is a CrossFit gym wherever Colin and I end up.
------------------------------------------------------
CrossFit Trainer's Choice
Teams of 2 for 15 minutes of...
-3 power snatches
-5 pull-ups
-7 box jumps
CrossFit "Two Things I Royally Suck At" (18:44)
For time...
-15 handstand push-ups
-1 L-sit pull-up
-13 hspu
-3 L pu
...
-1 hspu
-15 L pu
CrossFit "Lunging and Burpees" (~6:40)
5 rounds of...
-50 ft lunges with 45# bar overhead
-21 burpees
CrossFit "Life and Death"
-Hanging power snatch, 5x2, 60#
-5 rounds of: 30 glute-ham sit-ups , 25 back extensions (6:49)
CrossFit "Front Range CrossFit WOD" (10:28)
3 rounds of...
-15 pull-ups
-10 front squats
-5 jerks 65#
CrossFit "Kettlebell Love"
Group of 3, for 15 minutes as many rounds as possible of...
-10 burpee clean and jerks
-10 box jumps
-Hold a giant kettlebell
CrossFit "Feb Affiliate Challenge" (10:49)
For time...
-30 clean, squat, jerks (65#)
CrossFit "Annie" (6:44)
3x3 deadlift (145#)
50, 40, 30, 20, 10 double unders/sit-ups
CrossFit "Carol's Birthday Workout"
As many rounds as possible in 20 minutes
-Row 250m
-21 sumo deadlift high pulls (45#)
-15 pull-ups
Tuesday, January 13, 2009
Bike, Crossfit
12 Jan: bike 30 min easy on the trainer
13 Jan: Crossfit
Crossfit
5/50, 4/40, 3/30, 2/20, 1/10 overhead squat (15# bar) and double unders in 6:11
------------------------------------------------------
Work--Our major inspection is going on this week and I'm in the midst of turning over my old program to a new person AND learning my new program. It's busy, but I feel like things are under control.
Disappointment--I'm mad at myself for not running today, but I really needed to sleep more. I have discipline; I just need to shut up and run! The FIRST plan is probably going to suit me best this season with my work schedule, Crossfit, marathon training, and the weather. I ran a 3:33 at MCM in 2006 with 80 and 100 mile weeks, and I ran a 3:38 in Ogden (5000 ft higher) with 40 mile weeks and having run Boston 3 weeks before that. I'm just sayin'... I think my key to running faster is going to have to be progression runs. We'll try it out this season.
Good luck with your training!
13 Jan: Crossfit
Crossfit
5/50, 4/40, 3/30, 2/20, 1/10 overhead squat (15# bar) and double unders in 6:11
------------------------------------------------------
Work--Our major inspection is going on this week and I'm in the midst of turning over my old program to a new person AND learning my new program. It's busy, but I feel like things are under control.
Disappointment--I'm mad at myself for not running today, but I really needed to sleep more. I have discipline; I just need to shut up and run! The FIRST plan is probably going to suit me best this season with my work schedule, Crossfit, marathon training, and the weather. I ran a 3:33 at MCM in 2006 with 80 and 100 mile weeks, and I ran a 3:38 in Ogden (5000 ft higher) with 40 mile weeks and having run Boston 3 weeks before that. I'm just sayin'... I think my key to running faster is going to have to be progression runs. We'll try it out this season.
Good luck with your training!
Sunday, January 11, 2009
Starting the Weekly Updates again
10 Jan: Crossfit Saturday WOD, 3 mi run easy
"Saturday WOD" (in 17:54 with Jenn)
-Row 500m (I rowed this in 1:58.20)
-50 push press (35#)
-Row 500m
-50 box jumps
-Row 500m
-50 jumping air squats
-Row 500m
-50 inverted burpees
11 Jan: 15.2 mi run in 2:24:32 (9:29 pace)
------------------------------------------------------
Run--I am in the Boston mindset. My body has a long way to go as distance running has been on the backburner for so long while the doc figure out this lung problem. But my body did well considering how much snow was on the ground, the fact I climbed over 2570 ft, and I had a large camelbak on. 9:29/mile doesn't scare me. The crappy conditions make my mind stronger too.
Accountability--Back in 2006 my training was great when I had a better accountability system. I had a graphical representation of my long run progression and weekly running mileage progression. I also updated my weekly and monthly mileage on this website which was also something else to stare at me in the face. Hopefully I can start that up again. Gotta gear up for some blazing fast half marathons in just a few weeks!
Newlyweds after a run at Ft Rucker, ALFriday, January 09, 2009
Other Updates
2008 has been a super crazy, eventful year:
-Running was pretty good considering my breathing problems: winning the XTERRA series, qualifying for the National Snowshoe Championship, requalifying for Boston, 5K PR, half marathon PR, selected as first alternate for the Air Force Cross Country Team.
-I was selected as the Health Physicist of the Year for my command! I was beyond shocked.
-My sister got married in March and...
-My sister and her husband are going to have a baby in August!
-Colin is flying helicopters, and he LOVES it.
-Colin and I got married on 29 Dec down on the Emerald Coast.
-Running was pretty good considering my breathing problems: winning the XTERRA series, qualifying for the National Snowshoe Championship, requalifying for Boston, 5K PR, half marathon PR, selected as first alternate for the Air Force Cross Country Team.
-I was selected as the Health Physicist of the Year for my command! I was beyond shocked.
-My sister got married in March and...
-My sister and her husband are going to have a baby in August!
-Colin is flying helicopters, and he LOVES it.
-Colin and I got married on 29 Dec down on the Emerald Coast.
I am bad about this updating thing...
25 Nov: 4 x 0.5 mi (3:16, 3:21, 3:14, 3:09), 4 mi total, Crossfit "Fight with Fran"
"Fight with Fran"
2 rounds of 21, 15, 9
-Light thrusters (#55)
-Jumping pull-ups
-Row 500m
26 Nov: none
27 Nov: run in Pacific Grove with Colin for 40 min
28-29 Nov: none
30 Nov: 30 min run along the CA beach
1 Dec: none
2 Dec: Crossfit "Filthy Fifty" in 29:12
"Filthy Fifty"
50 of everything
-Back extensions
-Jumping pull-ups
-Kettlebell swings
-Walking lunges
-Knees to elbows
-Push press (35#)
-Wall balls (14#)
-Burpees
-Double unders
3-4 Dec: none
5 Dec: Crossfit with Mom
Crossfit with Mom
100 of each (as a team)
-Wall balls
-Kettlebell swings
-Box jumps
-Squats
6 Dec: run 25 min with mom
7-8 Dec: none
9 Dec: 3 mi tempo in 20:38 (5 mi total), Crossfit "Annie" in 9:00
"Annie"
50-40-30-20-10
-Double unders
-Situps
10 Dec: Crossfit "Karen" which is 150 wall balls (14#) for time in 9:42
11 Dec: run 23 min
12 Dec: Crossfit
Crossfit
Front squat 3, 3, 3
5 rounds for time
-10 sumo deadlift high pulls
-10 handstand push-ups (scaled)
13 Dec: Crossfit "Fun with Ladders"
"Fun with Ladders" in teams
Row 100, 250, 500
3 dumbell thruster ladders
5 slam ball ladders
7 box jump ladders
14 Dec: 90 min run in snow
15 Dec: row 5K in 25:28, Crossfit
Crossfit
5 rounds for time
-10 push press
-30 air squats
16 Dec: none
17 Dec: Crossfit
Crossfit
Back squat 5 x 5 (95#)
Tabata box jumps (88 total)
18 Dec: Crossfit "Grace"
"Grace"
30 clean and jerks for time (power cleans), 65# in less than 2:00
19 Dec: Crossfit "Rowing Helen"
"Rowing Helen"
3 rounds for time
-21 kettlebell swings
-Row 400m
-12 pull-ups
20 Dec: Crossfit "Jackie"
-Row 1000m
-50 thrusters (35#)
-30 pullups
21 Dec: none
22 Dec: run 75 min, Crossfit "Lynne"
"Lynne"
5 rounds max reps body weight bench press (I did 85#) and max pullups
76 reps total (13 pull-ups in one round!)
23 Dec: 3.5 mi tempo run (sub-7:00/mi, 4.5 total), Crossfit "Tabata Fight Gone Bad"
"Tabata Fight Gone Bad" (almost 400 reps)
8 intervals (20 sec on/10 sec off) of each
-Wall ball (14#)
-Sumo deadlift high pulls (55#)
-Box jumps
-Push press (55#)
-Row (calories)
24 Dec: rest, flew to FL!
25 Dec: run 28 min
26 Dec: run 30 min
27 Dec: run 30 min
28 Dec: run 56 min, 50 of each: push-ups, dips, squats, lunges, sit-ups, calf raises
29-30 Dec: rest
31 Dec: run 30 min, 100 sit-ups, 80 burpees, 25 alligator pushups, 60 get-ups
1-3 Jan: rest
4 Jan: run 10K with Colin
5 Jan: row 45 min, 550 push-ups and sit-ups
6 Jan: run 31 min
7 Jan: run 7 mi with Mom
8-9 Jan: rest (huge headache)
Whew!
"Fight with Fran"
2 rounds of 21, 15, 9
-Light thrusters (#55)
-Jumping pull-ups
-Row 500m
26 Nov: none
27 Nov: run in Pacific Grove with Colin for 40 min
28-29 Nov: none
30 Nov: 30 min run along the CA beach
1 Dec: none
2 Dec: Crossfit "Filthy Fifty" in 29:12
"Filthy Fifty"
50 of everything
-Back extensions
-Jumping pull-ups
-Kettlebell swings
-Walking lunges
-Knees to elbows
-Push press (35#)
-Wall balls (14#)
-Burpees
-Double unders
3-4 Dec: none
5 Dec: Crossfit with Mom
Crossfit with Mom
100 of each (as a team)
-Wall balls
-Kettlebell swings
-Box jumps
-Squats
6 Dec: run 25 min with mom
7-8 Dec: none
9 Dec: 3 mi tempo in 20:38 (5 mi total), Crossfit "Annie" in 9:00
"Annie"
50-40-30-20-10
-Double unders
-Situps
10 Dec: Crossfit "Karen" which is 150 wall balls (14#) for time in 9:42
11 Dec: run 23 min
12 Dec: Crossfit
Crossfit
Front squat 3, 3, 3
5 rounds for time
-10 sumo deadlift high pulls
-10 handstand push-ups (scaled)
13 Dec: Crossfit "Fun with Ladders"
"Fun with Ladders" in teams
Row 100, 250, 500
3 dumbell thruster ladders
5 slam ball ladders
7 box jump ladders
14 Dec: 90 min run in snow
15 Dec: row 5K in 25:28, Crossfit
Crossfit
5 rounds for time
-10 push press
-30 air squats
16 Dec: none
17 Dec: Crossfit
Crossfit
Back squat 5 x 5 (95#)
Tabata box jumps (88 total)
18 Dec: Crossfit "Grace"
"Grace"
30 clean and jerks for time (power cleans), 65# in less than 2:00
19 Dec: Crossfit "Rowing Helen"
"Rowing Helen"
3 rounds for time
-21 kettlebell swings
-Row 400m
-12 pull-ups
20 Dec: Crossfit "Jackie"
-Row 1000m
-50 thrusters (35#)
-30 pullups
21 Dec: none
22 Dec: run 75 min, Crossfit "Lynne"
"Lynne"
5 rounds max reps body weight bench press (I did 85#) and max pullups
76 reps total (13 pull-ups in one round!)
23 Dec: 3.5 mi tempo run (sub-7:00/mi, 4.5 total), Crossfit "Tabata Fight Gone Bad"
"Tabata Fight Gone Bad" (almost 400 reps)
8 intervals (20 sec on/10 sec off) of each
-Wall ball (14#)
-Sumo deadlift high pulls (55#)
-Box jumps
-Push press (55#)
-Row (calories)
24 Dec: rest, flew to FL!
25 Dec: run 28 min
26 Dec: run 30 min
27 Dec: run 30 min
28 Dec: run 56 min, 50 of each: push-ups, dips, squats, lunges, sit-ups, calf raises
29-30 Dec: rest
31 Dec: run 30 min, 100 sit-ups, 80 burpees, 25 alligator pushups, 60 get-ups
1-3 Jan: rest
4 Jan: run 10K with Colin
5 Jan: row 45 min, 550 push-ups and sit-ups
6 Jan: run 31 min
7 Jan: run 7 mi with Mom
8-9 Jan: rest (huge headache)
Whew!
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