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#)
Saturday, March 14, 2009
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!
Monday, November 24, 2008
Run, Crossfit
23 Nov: run 80 min in the mountains
24 Nov: Crossfit, 10 min of Cindy
------------------------------------------------------
Run--I did NOT want to run, but a friend called me up, we scheduled a time to meet. I arrived, put on my camelbak, and I shut up and ran. It ended up being great! We seriously hoofed it back to the car on the way back. My lungs feel great!!!
"Cindy"
5 pull-ups
10 push-ups
15 air squats
In 10 minutes I did 9 rounds, plus 5 pull-ups and 5 push-ups.
NOTE: The push-ups are all the way chest-to-the-floor.
Additional--1k row, 3x3 of deadlift/clean/lunges/push-press (45#). And 3x3 back squat (85#).
My arms are so tired I can barely lift them.
24 Nov: Crossfit, 10 min of Cindy
------------------------------------------------------
Run--I did NOT want to run, but a friend called me up, we scheduled a time to meet. I arrived, put on my camelbak, and I shut up and ran. It ended up being great! We seriously hoofed it back to the car on the way back. My lungs feel great!!!
"Cindy"
5 pull-ups
10 push-ups
15 air squats
In 10 minutes I did 9 rounds, plus 5 pull-ups and 5 push-ups.
NOTE: The push-ups are all the way chest-to-the-floor.
Additional--1k row, 3x3 of deadlift/clean/lunges/push-press (45#). And 3x3 back squat (85#).
My arms are so tired I can barely lift them.
Sunday, November 23, 2008
Consistency
17 Nov: rest
18 Nov: 10 x 200 (4 mi total), Crossfit "Tabata Something Else"
"Tabata Something Else"
8 x 20 sec kill yourself/10 sec "rest"
30 seconds between each exercise
Push-ups, chest to the floor, 68
Pull-ups, 36
Air squats, 140
Sit-ups with abmat, 111
Total of 355
19 Nov: Crossfit deadlifting
Deadlifting, 95#
5-5-5-3-3, pull-ups following, worked on grip strength
20 Nov: 30 min run, easy
21 Nov: rest
22 Nov: Syracuse (UT) Turkey Trot 5K, Crossfit "Team Kelly"
"Team Kelly" in teams of 2
5 rounds
400 m run
30 box jumps
30 wall balls (10#)
------------------------------------------------------
5K Time Trial--one of my goals this week was to run a 5K time trial, lined up with a local turkey trot. My goal was to break 23:00 and use this race as a benchmark. Well, I ended up running 20:53, which completely blew my mind away! That's 6:43/mi, which definitely satisfied my 2008 goal of (finally) breaking 7:00/mi in a race. It's about time! What's next... breaking 20:00?!? Yikes!
Consistency--I have been going to Crossfit 3x/wk since I started, and I really do think it's paying off. Somethings are slower to come than others (i.e. olympic lifts), but I've really improved other parts of my fitness. I can do more than 10 pull-ups in a row, I feel stronger when running, and my back is definitely a LOT stronger. And the best part is the friends I've made in this gym. Exactly what I was looking for!
18 Nov: 10 x 200 (4 mi total), Crossfit "Tabata Something Else"
"Tabata Something Else"
8 x 20 sec kill yourself/10 sec "rest"
30 seconds between each exercise
Push-ups, chest to the floor, 68
Pull-ups, 36
Air squats, 140
Sit-ups with abmat, 111
Total of 355
19 Nov: Crossfit deadlifting
Deadlifting, 95#
5-5-5-3-3, pull-ups following, worked on grip strength
20 Nov: 30 min run, easy
21 Nov: rest
22 Nov: Syracuse (UT) Turkey Trot 5K, Crossfit "Team Kelly"
"Team Kelly" in teams of 2
5 rounds
400 m run
30 box jumps
30 wall balls (10#)
------------------------------------------------------
5K Time Trial--one of my goals this week was to run a 5K time trial, lined up with a local turkey trot. My goal was to break 23:00 and use this race as a benchmark. Well, I ended up running 20:53, which completely blew my mind away! That's 6:43/mi, which definitely satisfied my 2008 goal of (finally) breaking 7:00/mi in a race. It's about time! What's next... breaking 20:00?!? Yikes!
Consistency--I have been going to Crossfit 3x/wk since I started, and I really do think it's paying off. Somethings are slower to come than others (i.e. olympic lifts), but I've really improved other parts of my fitness. I can do more than 10 pull-ups in a row, I feel stronger when running, and my back is definitely a LOT stronger. And the best part is the friends I've made in this gym. Exactly what I was looking for!
Sunday, November 16, 2008
Run
16 Nov
Run: 10 mi (9:55 pace, but 1000 ft up the mountain)
------------------------------------------------------
Goals--Gotta run my sub-7:00 pace for 5K. I can't believe I haven't done this yet. Even more than running a 3:25 marathon I want to run a fast 5K. I'm weird. Crossfit is going to help me.
2009 Race Calendar--Thank goodness Utah is pretty because it looks like all my racing will be here! Maybe I can run some smokin' half marathons and make the AF marathon team so I can run in DC this fall?
Run: 10 mi (9:55 pace, but 1000 ft up the mountain)
------------------------------------------------------
Goals--Gotta run my sub-7:00 pace for 5K. I can't believe I haven't done this yet. Even more than running a 3:25 marathon I want to run a fast 5K. I'm weird. Crossfit is going to help me.
2009 Race Calendar--Thank goodness Utah is pretty because it looks like all my racing will be here! Maybe I can run some smokin' half marathons and make the AF marathon team so I can run in DC this fall?
Saturday, November 15, 2008
Update
11 Nov: Crossfit Fight Gone Bad
12 Nov: Crossfit 3 rounds of...
-Max weight bench press (75 lbs)
-Max double unders (2, but eventually got 18)
-Max hanging L-sit (10 sec)
-Max pull-ups (10!!!!)
13 Nov: 4x400 (3 mi total; 88, 92, 91, 92 sec)
14 Nov: Crossfit--30 squats, 400m run, 30 sit-ups x 4 in 10:52
15 Nov: Crossfit team workout, 72 min run
"Crossfit team workout," teams of 3
-Row 1 mile
-Carry a 100 lb dummy for 800m
-51 inverted burpees (don't ask)
------------------------------------------------------
Running--I must run more! The trails are still clear, luckily. I like the FIRST training plan with a few more miles. Gotta get these legs faster! Time to KILL a 5K!
Recovery--I am very tired after these (very short) Crossfit workouts. I think I am going to cut back to 3 per week. My hip flexors are tired!
"Fight Gone Bad"
Wall ball (10 lbs)
Sumo DLHP's (40 lbs)
Box jumps
Push press (35 lbs)
Row (for calories)
-Max weight bench press (75 lbs)
-Max double unders (2, but eventually got 18)
-Max hanging L-sit (10 sec)
-Max pull-ups (10!!!!)
13 Nov: 4x400 (3 mi total; 88, 92, 91, 92 sec)
14 Nov: Crossfit--30 squats, 400m run, 30 sit-ups x 4 in 10:52
15 Nov: Crossfit team workout, 72 min run
"Crossfit team workout," teams of 3
-Row 1 mile
-Carry a 100 lb dummy for 800m
-51 inverted burpees (don't ask)
------------------------------------------------------
Running--I must run more! The trails are still clear, luckily. I like the FIRST training plan with a few more miles. Gotta get these legs faster! Time to KILL a 5K!
Recovery--I am very tired after these (very short) Crossfit workouts. I think I am going to cut back to 3 per week. My hip flexors are tired!
Monday, November 10, 2008
Application!
9-10 Nov: rest (achy back from Saturday!)
------------------------------------------------------
HaYom--Today was the best day I have ever had at work! I formally applied for the AF Cross Country Team (loooooooong shot, but I'll never make it if I don't apply, right?). A major project is done. The base newspaper interviewed me randomly. The lung drugs are still working great. More of my publication has been written.
Happy Veteran's Day. Enjoy your FREE day!
------------------------------------------------------
HaYom--Today was the best day I have ever had at work! I formally applied for the AF Cross Country Team (loooooooong shot, but I'll never make it if I don't apply, right?). A major project is done. The base newspaper interviewed me randomly. The lung drugs are still working great. More of my publication has been written.
Happy Veteran's Day. Enjoy your FREE day!
Saturday, November 08, 2008
First Day of Boston Training
But first some updates...
21 Oct: run 36 min
22 Oct: Crossfit--1K row, 1 mi run, 100 box jumps, 100 min run
23 Oct: Crossfit--1K row, 7 minutes of 7 sumo/7 pull-ups
24 Oct: PT session
Jump rope for 1 min between each round of 1 min each:
Bicep curls with heavy weights
Tricep dips with a bench
Squats with a bar
Touch your knee to your elbow
Push-ups (one foot up at a time)
Jump rope backward
Lunge jumps (switch feet)
Shoulder press
25-27 Oct: rest (beginning of ORE, 12-hr shifts)
28 Oct: Crossfit "Cuban Refugee"--row 100m sprints x 10/1 min rest then sprint 50m x 5
29 Oct: Crossfit "Jumping Badger"--30 reps 45# squat clean/30 pull-ups/30 box jumps
30-31 Oct: rest (still ORE)
1 Nov: Crossfit "Team Purgatory"
"Team Purgatory"
Teams of 3, two are working out, one is resting at all times, rotate anytime
3 min box jumps
3 min fire hose drag
3 min dummy carry
3 min lunging with a huge pipe full of water
3 min dumbell shoulder snatches
2 Nov: rest
3 Nov: Crossfit "Snatch Happy"--hang power snatch 5 x 2, 5 x 1
4 Nov: Crossfit "One Round Helen"--strict press 3 x 5 (50#), then one round of Helen (3:27)
"Helen"
21 kettlebell swings
Run 400m
12 pull-ups (I actually did all 12)
5 Nov: Crossfit "Utah Affiliate Challenge"--7 rounds for time of 10 med ball cleans (14#), 10 burpees (8:57)
6 Nov: Crossfit "Pull-up Ladder"--1 pu in 1st min, 2 in 2nd, etc. Made it to 8 min for 36 pu
7 Nov: PT session
1 min of each, count all reps
Push-ups
Heel touches
Shoulder press
Side to side jump over rope
Squat with shoulder press
Kettlebell swing
Then 0.5 mi warm up, 0.5 mi fast (6:30 pace), 0.25 mi recovery, then 0.5 fast (6:10 pace), then 0.5 cool down
8 Nov: Crossfit "Team Diane" (5:07), run 8 mi at 8:26/mi (1:07:37)
"Team Diane"
Teams of two perform the following
21, 15, 9 team deadlift (2 people on the bar at the same time, 145#)
21, 15, 9 handstand pushups
------------------------------------------------------
Crossfit--every workout begins with a 1K meter row and 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats). I can already tell a difference in my entire body. It's absolutely incredible, and it's FUN. I LOVE this gym.
Marathoning--I registered for the Boston and Ogden Marathons. Super stoked! It will be interesting to see what happens to my running now that I will have more the strength component. I need to figure out what my running is going to look like though. I consider Boston training to start TODAY. 5.5 months left...
Lungs--My visits the pulmonologist were well worth it. I tried albuterol, and that was TERRIBLE. I'm now on Singulair which has really changed my life. It still wears off a bit toward the end of the day, but I feel so much better in the morning.
AF X-Country Team--I am almost done filling out the application for the x-country team. I know my chances are VERY slim (I've only run one "worthy" 5K in the past 3 years. My best races have been half marathons.) If I don't get it this year, I'll just enter shorter races, train like crazy, and apply next year. I am definitely applying for the AF Marathon Team this fall though.
Life in General--Things at work have been pretty busy (i.e. mandatory 12-hr days, most of the time in a gas mask, etc). I feel like I have some things under control though: publication, wedding stuff, beginning marathon training, my health, some time to myself (reading, cooking), sleeping.
21 Oct: run 36 min
22 Oct: Crossfit--1K row, 1 mi run, 100 box jumps, 100 min run
23 Oct: Crossfit--1K row, 7 minutes of 7 sumo/7 pull-ups
24 Oct: PT session
Jump rope for 1 min between each round of 1 min each:
Bicep curls with heavy weights
Tricep dips with a bench
Squats with a bar
Touch your knee to your elbow
Push-ups (one foot up at a time)
Jump rope backward
Lunge jumps (switch feet)
Shoulder press
25-27 Oct: rest (beginning of ORE, 12-hr shifts)
28 Oct: Crossfit "Cuban Refugee"--row 100m sprints x 10/1 min rest then sprint 50m x 5
29 Oct: Crossfit "Jumping Badger"--30 reps 45# squat clean/30 pull-ups/30 box jumps
30-31 Oct: rest (still ORE)
1 Nov: Crossfit "Team Purgatory"
"Team Purgatory"
Teams of 3, two are working out, one is resting at all times, rotate anytime
3 min box jumps
3 min fire hose drag
3 min dummy carry
3 min lunging with a huge pipe full of water
3 min dumbell shoulder snatches
2 Nov: rest
3 Nov: Crossfit "Snatch Happy"--hang power snatch 5 x 2, 5 x 1
4 Nov: Crossfit "One Round Helen"--strict press 3 x 5 (50#), then one round of Helen (3:27)
"Helen"
21 kettlebell swings
Run 400m
12 pull-ups (I actually did all 12)
5 Nov: Crossfit "Utah Affiliate Challenge"--7 rounds for time of 10 med ball cleans (14#), 10 burpees (8:57)
6 Nov: Crossfit "Pull-up Ladder"--1 pu in 1st min, 2 in 2nd, etc. Made it to 8 min for 36 pu
7 Nov: PT session
1 min of each, count all reps
Push-ups
Heel touches
Shoulder press
Side to side jump over rope
Squat with shoulder press
Kettlebell swing
Then 0.5 mi warm up, 0.5 mi fast (6:30 pace), 0.25 mi recovery, then 0.5 fast (6:10 pace), then 0.5 cool down
8 Nov: Crossfit "Team Diane" (5:07), run 8 mi at 8:26/mi (1:07:37)
"Team Diane"
Teams of two perform the following
21, 15, 9 team deadlift (2 people on the bar at the same time, 145#)
21, 15, 9 handstand pushups
------------------------------------------------------
Crossfit--every workout begins with a 1K meter row and 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats). I can already tell a difference in my entire body. It's absolutely incredible, and it's FUN. I LOVE this gym.
Marathoning--I registered for the Boston and Ogden Marathons. Super stoked! It will be interesting to see what happens to my running now that I will have more the strength component. I need to figure out what my running is going to look like though. I consider Boston training to start TODAY. 5.5 months left...
Lungs--My visits the pulmonologist were well worth it. I tried albuterol, and that was TERRIBLE. I'm now on Singulair which has really changed my life. It still wears off a bit toward the end of the day, but I feel so much better in the morning.
AF X-Country Team--I am almost done filling out the application for the x-country team. I know my chances are VERY slim (I've only run one "worthy" 5K in the past 3 years. My best races have been half marathons.) If I don't get it this year, I'll just enter shorter races, train like crazy, and apply next year. I am definitely applying for the AF Marathon Team this fall though.
Life in General--Things at work have been pretty busy (i.e. mandatory 12-hr days, most of the time in a gas mask, etc). I feel like I have some things under control though: publication, wedding stuff, beginning marathon training, my health, some time to myself (reading, cooking), sleeping.
Monday, October 20, 2008
Beginning of October
6 Oct: Run 45 min
7 Oct: Row 10K (49:36), abs
8-9 Oct: Rest
10 Oct: Run 22 min, row 1K, legs
11 Oct: Rest
12 Oct: Rock climbing for a few hours, yikes! Forearms!
13 Oct: Run 30 min with Colin
14 Oct: Run 25 min, legs, indoor triathlon (1K row, 2 mi bike, 1 mi run in 18:29)
15 Oct: Run 6.2 mi
16 Oct: Crossfit--1K row, 21 squats with med ball/21 pushups, 17, 9
17 Oct: Run 3 x 4 min ez/2 min rest, 44 min total
18-19 Oct: Rest
20 Oct: Crossfit--10 push press/10 kettlebell x 9 cycles (in 10 min), run 30 min ez
Crossfit--I am a convert! Each workout lasts 10 min or less, but I am totally done at the end of it. Twice a week is probably good, and then increase a little bit.
Swim--I think I found a swim team, but it's 20 miles away. Maybe once or twice a week? Kinda far, but I really do miss working out with people.
Snacks--What are good post-work/pre-run snacks? Yogurt?
Life--Work is going very well, my sister just visited me last weekend (fun!), my lungs are feeling better, and it's so pretty outside. I'm still waiting for my XTERRA shoes to come in the mail!
Good luck with your training!
7 Oct: Row 10K (49:36), abs
8-9 Oct: Rest
10 Oct: Run 22 min, row 1K, legs
11 Oct: Rest
12 Oct: Rock climbing for a few hours, yikes! Forearms!
13 Oct: Run 30 min with Colin
14 Oct: Run 25 min, legs, indoor triathlon (1K row, 2 mi bike, 1 mi run in 18:29)
15 Oct: Run 6.2 mi
16 Oct: Crossfit--1K row, 21 squats with med ball/21 pushups, 17, 9
17 Oct: Run 3 x 4 min ez/2 min rest, 44 min total
18-19 Oct: Rest
20 Oct: Crossfit--10 push press/10 kettlebell x 9 cycles (in 10 min), run 30 min ez
Crossfit--I am a convert! Each workout lasts 10 min or less, but I am totally done at the end of it. Twice a week is probably good, and then increase a little bit.
Swim--I think I found a swim team, but it's 20 miles away. Maybe once or twice a week? Kinda far, but I really do miss working out with people.
Snacks--What are good post-work/pre-run snacks? Yogurt?
Life--Work is going very well, my sister just visited me last weekend (fun!), my lungs are feeling better, and it's so pretty outside. I'm still waiting for my XTERRA shoes to come in the mail!
Good luck with your training!
Sunday, October 05, 2008
Long Update
Long training log update...
28 Aug: bike 20 min, legs, triceps, lats
29-30 Aug: rest (can't remember)
31 Aug: boogieboarding at the beach in FL
1-2 Sept: rest
3 Sept: core, legs, 25 min run (3 min EZ, 1 min fast)
4 Sept: run 40 min, triceps, shoulders, lats, calf, bike 20 min
5 Sept: bike 45 min, bike 25 min
6 Sept: walk/jog half marathon (swept the course)
7 Sept: hike/run 2+ hours
8 Sept: bike 40 min, legs, bike 25 min
9 Sept: bike 60 min
10 Sept: bike 35 min, run 30 min
11 Sept: rest (pulmonology app't)
12-14 Sept: rest
15 Sept: 5K row, arms
16-24 Sept: rest (ill)
25 Sept: 10K row
26 Sept: 10K row
27 Sept: rest
28 Sept: half marathon row
29 Sept: 10K row
30 Sept: rest (Rosh HaShanah)
1 Oct: Air Force PT test (100%)
2 Oct: 5K row, legs
3 Oct: 10K row, arms, core
4 Oct: rest
5 Oct: run 3.4 mi (27:50)
I have another appointment with the pulmonologist tomorrow down in Salt Lake City. I have to do an exercise test, which is probably a treadmill test with a lot of tubes.
Tomorrow I am signing up for Boston and Ogden Marathons. I think I am also just going to fill out my app for the AF x-country team and see what happens. I haven't run very many 5K's or 10K's, let alone fast ones. But if I don't apply, I'll never make it! Just motivation to run fast for next year.
Colin arrives on Tuesday, and he'll be here until next Monday. Yom Kippur is on Thursday, and it will be nice to spend it with him. :-) We also planned his entire visit around all the food we want to eat. Sometimes I just want a hug from him.
Man, I hope this doctor appointment goes well tomorrow... Not being able to breathe is getting old.
If you read this at all, run some miles for me. Gotta gear up for the winter months, physically and mentally. Good luck with your training.
28 Aug: bike 20 min, legs, triceps, lats
29-30 Aug: rest (can't remember)
31 Aug: boogieboarding at the beach in FL
1-2 Sept: rest
3 Sept: core, legs, 25 min run (3 min EZ, 1 min fast)
4 Sept: run 40 min, triceps, shoulders, lats, calf, bike 20 min
5 Sept: bike 45 min, bike 25 min
6 Sept: walk/jog half marathon (swept the course)
7 Sept: hike/run 2+ hours
8 Sept: bike 40 min, legs, bike 25 min
9 Sept: bike 60 min
10 Sept: bike 35 min, run 30 min
11 Sept: rest (pulmonology app't)
12-14 Sept: rest
15 Sept: 5K row, arms
16-24 Sept: rest (ill)
25 Sept: 10K row
26 Sept: 10K row
27 Sept: rest
28 Sept: half marathon row
29 Sept: 10K row
30 Sept: rest (Rosh HaShanah)
1 Oct: Air Force PT test (100%)
2 Oct: 5K row, legs
3 Oct: 10K row, arms, core
4 Oct: rest
5 Oct: run 3.4 mi (27:50)
I have another appointment with the pulmonologist tomorrow down in Salt Lake City. I have to do an exercise test, which is probably a treadmill test with a lot of tubes.
Tomorrow I am signing up for Boston and Ogden Marathons. I think I am also just going to fill out my app for the AF x-country team and see what happens. I haven't run very many 5K's or 10K's, let alone fast ones. But if I don't apply, I'll never make it! Just motivation to run fast for next year.
Colin arrives on Tuesday, and he'll be here until next Monday. Yom Kippur is on Thursday, and it will be nice to spend it with him. :-) We also planned his entire visit around all the food we want to eat. Sometimes I just want a hug from him.
Man, I hope this doctor appointment goes well tomorrow... Not being able to breathe is getting old.
If you read this at all, run some miles for me. Gotta gear up for the winter months, physically and mentally. Good luck with your training.
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