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
Saturday, February 28, 2009
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
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