Friday, August 31, 2012

Friday WOD

Drink: Gatorade Fruit punch pre-workout since I didn't eat much last night. I think this helped in the workout:

Snatch 3-3-3-3-3 (I did 45, 56, 61, 61 and 67 lbs)
then
AMRAP 10 Minutes
10 Push ups
10 Lunges
I did 10 rounds plus 2 pushups

My legs feel pretty good, no soreness or tired feeling from yesterday's run, we'll see if I can do an easy 2 mile run after work. I am really glad it's Friday, this week has been mentally exhausting!

Thursday, August 30, 2012

Longish run Thursday night

I took one more step to increasing my mileage: 10.9 miles of running on Black Creek Greenway and Lake Crabtree Lake Trail.  I pushed it as much as I could and finished in 2:16, average pace of 12:30.  It felt pretty good, I used a Nathan's water pack filled with 3 Nuun fruit punch tablets and 50 oz of water.  I also brought some Clif shot blocks, at 3 of them about halfway through the run which was sufficient to keep me energized.  Running on the greenway was easier and I sped up considerably (averaging a 10 min/mile pace) so I tried to slow down because I knew I wasn't going to sustain that pace.  Once I was on the Lake Trail, the pace slowed down.  I didn't trip on any roots or rocks and overall it was pretty good run! After 10.9 miles, I stopped the clock and walked the last 0.6 miles home.  My muscles had seized up and I was feeling the effects of a hard run.  There was some incredibly slow walking in that 0.6 mile. We will see how this affects Sunday's long run (goal is 20 Umstead miles!).

Wednesday, August 29, 2012

Wednesday WOD: deadlifts and more deadlifts


Warmup:
Suicide sprints and then run in reverse  the same distances.  

Deadlifts:
Warmup 95 lbs 2x5 reps
115 lbs 1x5
125 lbs 1x5
135 lbs 2x5
No issues at this weight and with this # of reps. I might have been able to go higher but I am still being cautious about my back.

Then a mini-WOD:
Sumo deadlift high pulls (SDHP) 56 lbs
Medicine ball cleans 14 lbs (should have done 16 lbs, it was too easy)
20-15-10-5
Time: 6:24

My legs burned during the mini-WOD, either because I worked them pretty good last night or because I actually did a "heavier" weight of 55 lbs. I finished last and a full minute after everyone!

Tuesday, August 28, 2012

Run/bike Tuesday night

I did my best to both run and bike tonight. I had to run tonight because I don't think I'm putting in enough miles running to get back to being faster and improving my endurance. I had intended to run the Lake trail (6 miles) but work got in the way and I didn't get to the park in time for a 6 mile run.  Instead, I put on my running clothes and shoes and set my Garmin to 1/4 mile laps with 2 min rest intervals. I warmed up by jogging for about a mile before getting to the grassy trail near the front entrance of Lake Crabtree  The jog was not fun, my legs felt heavy and I honestly wanted to quit without even trying to do the 1/4 mile intervals.  I did not quit. I did 6 x 1/4 mile intervals, the last two intervals were done on an uphill going back to the parking lot (hence the longer times!):

Distance (miles)time (minutes)pace (min/mile)
0.252:239:34
0.252:179:11
0.252:159:04
0.252:128:52
0.252:279:49
0.252:4511:01

After the intervals, I changed clothes and did the Tuesday night girl's bike ride at Lake Crabtree.  I volunteered to sweep since I wasn't sure how I would do after running.  My legs felt pretty good but I was having trouble doing some of the climbs (which is a sad testament to how far my biking has gone down, Crabtree is EASY, I shouldn't struggle on anything here!).  I ended up also riding alone for part of the ride because the one woman I was with couldn't keep up with the fast group, we decided to just go at her pace. However after less than 1/4 mile at her pace, she bonked and had to quit. Ride mileage:2.5 miles! The fast group was already gone and the slow group was on the other side of the park, so I just rode by myself until I bumped into the fast group and covered the last 2 miles with them.  Bike ride was about ~6.5 miles.

Today's WOD looked like it was going to take over 20 minutes:
30 air squats
30 box jumps (tire, 18")
30 situps
30 burpees
30 kettlebell swings (30 lbs)
30 pullups
30 wallballs (14 lb ball)

Took me 12:09! Not that bad, the part I struggled with was the pullups, I tried the skinny purple band and could only eke out 4 pullups at a time.
After resting for 5 minutes I did push presses (30 sec work, 30 sec rest)
45 lbs, 6 rounds of 15 reps each
I was consistently hitting 15 reps in 30 seconds.

This past weekend was a little iffy on the weather and big on the laziness.  On Saturday, we finally managed to get a bike ride in (at Lake Crabtree no less!) at 5 pm.  We did about 12 miles total (counting the mileage on the greenway to get to the trails).  It was pretty good, I didn't wear myself out (hard to do anyway at Lake Crabtree) and felt like I had enough reserve to do a long run on Sunday.

Then Sunday came and after 1.7 miles on the Loblolly trail at Umstead State Park, I felt like my legs weighed 100 lbs each and had the crappiest run ever.  I managed to eke out 6 miles at an extremely slow pace and then had to walk the last 4 miles to get back to the car.  The route was Loblolly to Turkey Creek to Graylyn, a right on Old Reedy Creek and a left onto Company Mill to get back to the Harrison parking lot.  Every part of my leg was sore, my calves were killing me, my thighs hurt, my quads felt weak.  I'm not sure if it was the 100 thrusters and some serious delayed onset muscle soreness (DOMS) but this was about the worst I felt running. I chalk this up to a couple of things:
1. not enough rest during the week, I need to make a better effort to be in bed by 10 pm at the latest and really as we get closer to the marathon, I'm going to shoot for 9:30 pm so I can get 8+ hours of sleep.

2. eggs and brocolli for breakfast, I've tried this before and I just don't think it gives me enough energy for a long run, I'm going to try adding 2 slices of bread and see how it works out

3. More hydration, I've been taking only a 16 oz bottle and I think I need to drink more water/Nuun

I googled "how to train for a trail marathon" and found this website and I've decided to give it a shot with less than 2 months to go to the Medoc marathon.  On Monday, I gave it a go with  a very slow and easy run on Sal's Branch loop on the Glenwood side of Umstead.  I ran 2.5 miles in 40 minutes! I had a sugar low during the run and didn't bring any food or water with me (not a good idea I guess).  It's a start though. We will see if the increased mileage improves my endurance and speed.  After the run, I practiced swimming with Lisa and Edward. The water was a little bit on the cold side but I think it was probably good for my legs after the run!

Friday, August 24, 2012

Friday WOD: all cardio

Today's WOD gave my sore muscles some active recovery:
1 mile run (really 1.2 miles)
then
1600M row

The run took me 10:55 (getting better every time!) and the row took 7:36. 
I did some pullups with the skinny purple band (much harder), I could only manage 4 reps at a time and did 3 rounds. 

Thursday, August 23, 2012

Thursday WOD: 100 thrusters!

The Thursday WOD was a little bit intimidating, any time there is a "100" in a workout, you know you have to have be mentally strong to get there:

Every minute on the minute 3 burpees.
Complete the minute with Thrusters 75/55 (I did 45 lbs, 55 lbs just seemed out of reach to obtain 100 reps)
Go until you hit 100 Thrusters (a front squat that goes directly into a push press)

I finished in 10:35. My first minute I did 20 thrusters and then I averaged 6-10 and in the last 3 rounds I did 6 reps.  My arms/shoulders were toast by the end but I rested for 5 minutes and did some deadlifts (something I need to do more often to strengthen my lower back):
3x10 deadlifts at 95, 105, and 115 lbs
After the 100 thrusters, each of these deadlift rounds felt like work but not to the point I was struggling to complete the 10 reps. 

Yesterday was a pretty good WOD:
5 power cleans 155/105 (I did 75 lbs)
10 Dips (band-assisted)
15 Box Jumps (used the big tire)
6 Rounds

The power cleans were actually pretty easy at 75 lbs once I figured out how to do the clean properly, it seems like I have to re-learn the clean move every time it comes up in a WOD but once I do, it looks pretty nice and feels good.  I have to get in the mindset of getting under the bar instead of trying to pull it up to my chest when I bend my arms to receive it.  Anyway, I was happy I did 75 lbs for the power cleans, back to my old standard!  And I actually did jump on the tire instead of doing step-ups with no back issues.  

On Saturday, I went to Medoc Mountain State Park to do a "fun run", aka Medoc Mountain Meltdown 50K and "Fun Fat Ass" run.  I had no intention of actually doing 50K but the opportunity to go run at Medoc before our October trail marathon was too good to pass up.  The route was about 8.6 miles (my GPS said 8.4 miles though but I'm totally going to go  with the 8.6 miles they list) through various trails in the park. It was pretty awesome. The second mile was the hardest as it seemed to just go up and up for over 0.5 mile but the route had everything: rocks, roots, nice soft pine needle sections, a few sandy sections near the water.  My legs had a tough time running up the hills, I'm not sure if it was because of the Friday WOD or I just need to man up and learn to attack the hills.  I did my best to just speed on the downhills and did pretty good. 

There was no heat, no humidity and the horseflies just made me run faster! The spiders also ran away from me.



The pie plates were great, never got lost or confused out there.

I ended up taking 4 hours to finish 17.2 miles, not bad considering my longest run this year was 13 miles!  By mile 15 though, my hips starting hurting and I had to pretty much shuffle/walk/jog very slowly to get the last 2.2 miles done.  I did not trip once on the trail nor did I turn my ankles. I think my biggest challenges were that my right knee started to hurt by mile 10 (an achy feeling that I used to get all the time in my regular running shoes (non-minimal shoes)) and the pain in my hips.  The hip pain I think will go away if I continue my strength program and get better about stretching.  It's so hard to follow through with stretching, I always feel like I'm on the go and just haven't invested in the down time stretching takes!

I think this does mean that I can finish 26.2 miles in under 7 hours (the limit for the marathon in October).  It also means I got more running to do at Umstead! 

Friday, August 17, 2012

Friday WOD: a little heavy lifting

I made it to the morning class without feeling sleepy or hungry:
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105  pound Push jerk, 6 reps
Men were supposed to do 155 and women 105, I am no where near 105 on a hang power clean or push jerk (you dip a little so it's easier than a push press).  I attempted 75 lbs but after two hang power cleans, I gave up because it was heavy and I saw 43 more reps in front of me. I went down to 67 lbs and finished in 13:20.
Not too bad and the workout should not affect my 17 mile run tomorrow.  I'm happy I got 4 WODs in this week and am feeling stronger. My back is no longer sore so I suspect it was all the furniture moving. I still need to work on my core strength though! It's hard to fit everything in, I'd love to figure out how I can work part-time to have more time for the fun stuff :).

Thursday, August 16, 2012

Thursday night: Tempo run

I almost didn't run or workout today but around 7 pm, I decided that the broken lawn mower and piles of clothes could wait and that I really needed to get a run in before our practice run at Medoc State Park this Saturday. So I put on my Merrell glove shoes and my Garmin watch and stepped outside. It took a good 0.5 mile before the Garmin picked up the gps signal but that just gave me time to warm up and run down the hilly greenway.  I ran 3 miles total (not counting the half-mile warmup) and my times were pretty good:
Mile 1: 10:19 minutes
Mile 2: 10:24 minutes
Mile 3: 12:18 minutes
The last mile sucked because it was the 0.5 mile steep uphill but it gives me something to work on and I need to run hills or I won't get stronger.

Wednesday, August 15, 2012

Tuesday and Wednesday WODs plus biking

Tuesday:
I got my fill of running this week, on Monday we did a 1 mile run and then Tuesday we did the 400M:
400M run
65 double unders (more like 10 attempts and then 160 singles)
4 rounds
Time: 15:19

The running felt pretty good, I was surprised that my legs felt pretty fresh. Perhaps taking off last week was the rest period I needed.

Tuesday night:
Mtn biking at Lake Crabtree
I lead the women's ride, tried to keep it fast.  I need to fix my speedometer so I can keep account of my speed and time. It is a bit harder (longer) to get to the park now that I moved into the house.  It takes maybe 20 minutes for me to reach the park now instead of 10-12 minutes.  More planning is required for that.  But the ride was very good, we had 10 people and a good mix of beginner/intermediate. It's funny, the people who are beginner have been on the trails numerous times but they never commit to going more than once a week or once every two weeks so they never improve, never get faster, still remained scared of the little dips and rooty sections of Crabtree.  I feel a bit sorry for them but I also am starting to get impatient with them! It's not a good attitude for a ride leader so I'm trying to keep these feelings in check.

Wednesday WOD
This was a tough, long one:
7 thrusters (front squat into a push press) 45 lbs
7 knees to elbows
7 front squats 45 lbs
7 burpees
7 kettlebell swings 30 lbs
7 pullups (band-assisted)
7 rounds
Time: 23:41
I wish I could have done more than 45 lbs but it was pretty challenging and took me over 20 minutes so I'm glad I stuck with the 45 lb bar.  My back has been a little sore the last couple days so I'm being conservative in what I can lift.

Monday, August 13, 2012

Monday WOD: more running then swimming

I made it to the 6AM class today:
30 snatches (45 lbs, wish I had did 55 lbs but was feeling like 30 was too much)
rest 2 min
Run 1 mile
I did the 30 snatches in 4:02 and then the mile in 11:20! This was progress since we just a mile last week and I finished in 13:30. It helped that this run had several people and when I had about a 1/4 mile left, I heard Gary breathing heavily behind me so I kicked it up, he even said "so you're going faster cause I'm catching up", I said yes and sad to say, he did overtake me (even worse, he finished his snatches at least within a minute after me). But having someone there to chase did force me to go faster and I'm glad for that.  I was beginning to feel like I was never going to pick up any speed in my running (albeit a relatively slow speed).

After work, I went for a swimming lesson with Lisa. I forgot how hard it was to swim  (well hard if you don't know how to do it very well)!  The coach was pretty good, I am pretty sure I looked awkward and was struggling but am determined to get better.  The lesson was 30 minutes and then we practiced for another 30 minutes. I hope to go back again later this week. 

Sunday, August 12, 2012

Sunday Run

Well, I had a really hard time running today:
8 mile run, 3 mile walk
I ran Loblollly to the bridle trails (Turkey creek to Graylyn to Old Reedy Creek, to Reedy Creek Lake trail. I had 16 oz of chocolate milk and then did another try on the Inspiration trail off of Company Mill. It was only 0.4 miles but it was a nice easy trail. I really have to either run more or run less but faster!

The Friday WOD was pretty hard, I'm terrified of jumping into the tire, much less jumping out! The tires are big- Jason says it's equivalent to an 18" box jump, maybe 20", I'm going to have to check. So part of my problem is that I've mentally and physically trained myself to be able to jump on top of the tire but can't get over the fear of missing the tire if I jump into it! So I just did 2 jumps on top of the tire:
800M run
10 tire flips, jump in/jump out
30 sledge hammers (10 lb hammer)
3 rounds
Time 23:51
Afterward I did some strength training:
3x5 reps 75, 85, 85 lbs Front squats
2x10 reps 115, 125 lbs deadlifts
1x10 reps 45 lbs military press

I've been trying to eat better lunches but even when I eat 1/2 lb turkey with veggies like this: I'm hungry for carbs in about 3 hrs!

Wednesday, August 8, 2012

Back Squats!

Today's WOD:
Back squats 5x3 reps 85% one rep max
I ended up doing 75-85-85-95-105 lbs
I had Karen take a video of me doing 105 lbs and I sucked! I barely made it parallel and did not squat deep enough. Weird, I really thought I was going deep enough but it wasn't true. I'm too embarrassed to even post the video.

Then we did a crazy mini-WOD:
5 min
8 burpees
8 shoulder press
I did 4 rounds and 7 burpees
Rest 2 min
Then 4 min AMRAP:
60 singles jump rope
10 situps holding a 20 lb slam ball
I think I did 5 rounds.
Then we had to do a 400M sprint! This was an A+ workout.

Tuesday, August 7, 2012

Tuesday WOD - didn't want to get up

Although I don't feel exhausted by the long runs, I think there must be an underlying tiredness that doesn't really show itself until I decide I need to workout again.  That is how I felt this morning when I tried to get up to go the gym.  I was close to convincing myself that I didn't need to get out of bed at 5:35 AM, that it would have been better to sleep a little longer, get to work by 7:30 AM so I could leave early and get in a couple extra miles biking on my Tuesday night girls ride.  Of course, the chances of me getting out of work early were low and biking extra is going to be near impossible since it is still raining and the trails are probably closed. So I got up.  And made it to the gym by 5:59 AM.  And I'm glad I did because it was a hard, sweaty workout:
Row 400M
10 ring dips (band-assisted)
20 overhead lunges (25 lb plate)
30 slamballs (20 lb ball)
4 rounds
Time 18:35

The weekend wore me out:
On Saturday, we did a meetup where we ran the 6 mile loop of the Lake trail at Lake Crabtree park and then 6 miles of mountain biking at the park.  I felt pretty good but as the day wore on, I got progressively tired.  It's tough to run and then bike!  The 6 mile run took me a good 70 minutes to complete and I didn't track the bike time but it was with the "slower" group. The fast group was so fast, we lost sight of them.  In any case, I still had a good time. Crabtree trails are not very challenging but coming off a run, it felt like I was making a 286 effort (a harder trail).

On Sunday, I woke up very early to get a very early run in. Lisa, Jim, and Barbara and I got on the trails at Umstead Park by 6:20 AM! The sun was just rising at that time and we were the first people in the park (technically, we had to park outside the gate because they don't "open" the park until 8 AM).  I still can't do as much mileage as them (which is sad since even though they did 2 miles more than me, they beat me by 10 minutes!).  I ended up doing all of Company Mill and Sycamore and since we started from outside the gate, I got 13 miles in!  I was tired but not completely exhausted.  The weird thing is that when I was done working out by 9:30 AM, it felt like I should have gone out again since I had the whole day in front of me.  My laziness got the better of me though and I ended up just going to Red Robin for a burger and fries and then I bought a balance board at Dick's Sporting Goods to work on my stability and leg strengthening.  I also spent a good chunk of time lifting boxes out of the garage in search of pots and pans to cook with.

On Monday, I only did ~1.2 miles on the treadmill at the Human Performance Lab testing out earbuds.  $20 for 1.2 miles. I took it very easy, and my legs felt pretty good. Tomorrow I'll be back in the gym for a Crossfit workout.

Thursday, August 2, 2012

The Week of WODs

I'm a little behind in my postings because moving takes up a crap load of time- in the end I think I spent 25 hours packing/moving from Saturday-Wednesday.  I still managed to get to Forged Fitness 3x this week:
Monday:
Tabata Front Squats (45 lb bar, 20 seconds of squats, 10 seconds rest, repeat 8X, your "score" is the round with the lowest # of reps = 8 reps for me, best I did was 10 reps)
Then Run 1 mile
I did my sorry-ass 1 mile in 13 minutes! My legs felt like jelly from the Sunday run and then the front squats! Sad to say this was my only run this week so far.

Tuesday:
Mountain biking at Lake Crabtree "Ride like a girl" ride. I was incredibly sore from the front squats and volunteered to lead the two beginners in the group. It took us almost 90 minutes to do 6 miles but I helped raise one woman's confidence and showed her some bike handling techniques that helped her ride better and gave her hope to continue to ride (once you fall hard, some people have a hard time getting back on the bike and trying again, she was a newbie and was terrified of falling again).  I hope she comes back and gives mountain biking a shot. It's so much fun!
Today was also the first time I rode from my house to the park and that was interesting. I didn't realize when I had walked the trail how steep it was. On the way to the park, I flew down the greenway, on the way back, it was a long and arduous climb!

Wednesday:
Forged Fitness WOD:
Overhead squats 5-5-5-3-3-3-1-1-1
I managed to get to 65 lbs and did 3 reps with this weight and decided to stop while I was still feeling good and safe with my back.
Then a "mini-wod" that took a long time to finish:
Double-unders
Push press (35 lb bar)
50-40-30-20-10
Time: 14:50
The bar felt so light when I first started but after 90 push presses, it felt like 70 lbs!  

Thursday:
This was a fun WOD that toasted my arms:
Power cleans (65 lbs)
Pullups (band-assisted)
Kettlebell swings (30 lbs)
10-9-8-7-6-5-4-3-2-1
Time: 17:03
I did pretty good with 65 lbs as the weight for the power cleans, I think in another month if I am consistent with my lifting, I'll be back doing 75 lbs and who knows, maybe sometime this year I'll get to the Rx of 95 lbs!