Thursday, September 27, 2012

The week in recap

I did Fight Gone Bad on Saturday and have not had time to post and that led to me not wanting to post on the rest of the week! But I can't use that excuse anymore so here goes for 5 days of hard work:
Sunday: the Long Run
We had a blissfully short long run of 13 miles at Umstead! It sucked for the first 6 miles, a mixture of 14-15 min/mile segments and then back into Schneck forest where I started to feel better.  Of course Lisa and Jim were ahead of me and I lost sight of them but as luck would have it, they took a wrong turn and I finally got a chance to be the one to wait around for the others to catch up!!! Of course it was a cheat but still being as slow as I am, it's nice to get any advantage! The second half of the run was strong for me and I picked up the pace (helped there was a lot of downhill).  All in all it was a good run but it helped that was not 3 hours plus!

Monday: Forged Fitness WOD
Overhead Squat
3-3-3-3-3-3  55 lbs, it was pretty hard for me to maintain a deep squat with this weight so I didn't try anything higher
Then:
As many rounds in 15 minutes of:
5 Ring Dips
10 Weighted Box Steps 40lbs.
15 Sit ups
I did 10 rounds

Tuesday: Mountain Biking at Lake Crabtree County Park
I overslept on Tuesday and didn't make it to the gym in the morning. That left mtn biking after work for the Tuesday night girls ride at Lake Crabtree Park. It was fun but I felt tired from the step ups.  We did about 6 miles in 1 hour.

Wednesday: Forged Fitness WOD
Run 400M
10 Pull Ups( dead hang if Possible)
15 Wall Balls
4 Rounds

This morning's WOD was pretty bad, I felt like I was out of breath after 1 round! The pullups were hard, I had to switch from the skinny purple band to the medium green band (still can't do a single pullup without assist).

Wednesday: Mountain biking at Governors Creek!
This was my second time and I improved my time: from 1 hour and 10 minutes to 53 minutes!  This is a good ride to do weekly to see how I fast I can get as I get used to the trail.  Plus the more I ride here, the better I'll do in the January marathon race.

Thursday: Forged Fitness WOD
I missed the morning class again so I went in for the afternoon class:
Cleans
3-3-3-3-3-3
Then:
Row 250M
40 Double Unders
5 Rounds
The cleans were full cleans (with a squat) so I stuck with 75 lbs and in the last round I tried 85 lbs which was doable but mentally hard.  It's also hard to commit to fully squatting down but I think with repetition, I'll get the muscle memory to squat automatically.
After the WOD was over, I tried running outside of Forged Fitness but there were too cars and it just smelled unnatural so I went back home and ran on the Black Creek Greenway. I did about 4.5 miles averaging 10 min/mile pace.


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