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
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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!

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)
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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, AL

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.

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!