With my racing becoming less frequent and a substantial amount of my time and energy put into training, I thought it appropriate to change the nature of my writing to be more consistent and cover the nature of my training. After all, the marathon itself is just a small part of the journey. It is all the hours and hours of hard work, sweating it out on the road or in the gym, and eating that determine the outcome of that race.
Thursday, September 27:
CrossFit (PM) - Front Squat (5,5,3,2,1). Not feeling especially strong, I didn't even come close to my PR (about 10lb short).
Helen - 3Rd (400m run, 21 KB swing @ 16kg, 12 pullups)
Despite lack of strength on FS, felt good and PR'd at 9:34
Friday, September 28:
Been having difficulty squatting heavy Thurs evenings, then hitting tough runs Fri morning. Completed Tues workout -
6 mi steady state (Steady state pace 7:00-7:18. First mile just over, but others all well within)
Saturday, September 29:
50-60 min recovery run
Sunday, September 30:
Did not do my long run. Long week left me pretty tired so I slept in and was not able to make it up later in day.
Monday, October 1:
CrossFit (AM, women's class) - Push Press (5,3,3,1,1) Made it up to 105#, which is PR though I'm not sure I celebrated much. Anticipating WOD
50 Thrusters (55#)
40 Double Unders
30 KB Swings (20kg)
20 Reverse OH Lunge (55#)
Minus the double unders, this was a fun workout, though very tough. Surprisingly, the reverse lunges were pretty sketchy. Hard to believe 10 burpees could go that slow.
Tuesday, October 2:
Morning Run - WU, 3-4 mile tempo run, CD. I completed three miles at 6:50, 6:52, 6:49. Very uncomfortable to hold that pace for three miles.
CrossFit (PM) - KB Clean & Press - working on using 16kg, but still need to do little push press to get it up.
WOD - 3 Rds
15 Ball to Wall Situps (14#)
15 Med Ball Pushups
400 m run with ball.
Not the funnest workout. Running with the med ball takes all the fun out of running.
Wednesday, October 3:
CrossFit (PM) - Deadlift - 5,3,3,1,1,1. Made it up to 200 but struggling to keep form solid while going heavier. I'll keep it here until I can get form more locked in.
WOD - 5 Rds 6/6 KB Clean & Press (12kg), 12 Box Jump, Row 200m
Trying to keep up with Kerry made this a fun one, except maybe the pain on my arm from KB C&P.
Thursday, October 4:
Because I missed run yesterday, completed 45 min recovery run enroute to gym.
CrossFit (PM) - Front Squat - 5,3,3,1,1 - I wrote done PR in my book and was all excited, although back in February I supposedly did 135, but very ugly. Either way, this was legitimate and I am excited.
WOD - 8 Rds :30/:30 on/off of Burpee Pullups. Whoever thought these up is evil. I love burpees and I love pullups, but I am short, so jumping off the ground into a pullup is just, well, sucky. After a few rounds of squeezing out dead-hang pullups, Trish moved me to the rings, which were slightly lower. Oh well, suck it up buttercup.
Friday, October 5:
2 mile steady state (7:15-7:20)
4x800 at cruise pace (3:14-3:20)
2 mile steady state (7:00-7:15)
The 2 mile sections were not bad and in the second one, I was well below pace without even trying too much. However, the 800s were ugly and I was off pace significantly. It's clear as the distance gets shorter, my pace does not correspond. My strength is distance running, not speedwork.
Saturday, October 6:
50 min recovery run
Sunday, October 7:
14 miles, did not push pace that much.
Monday, October 8:
'Coe' - 10 Rounds, 10 Thrusters (65#) 10 Ring Pushups
Having gone into the workout thinking Rx was 95#, I was delighted to learn it was 'only' 65. However, it was a killer. Could not keep heels on ground for thrusters once I got up to 60 some odd. And I was sadly reduced to singles on the pushups once I reached round 7 or so. I kept positive mindset and enjoyed the workout.
Tuesday, October 9:
Kelly - 5 Rds, Run 400m, 30 box jumps (20"), 30 wall balls (14#)
The running in this workout was my mood booster after battling through box jumps and wall balls, which I'm not as big a fan of. I would return from the run with a smile on my face, but by the time I met the wall, it was gone. Remind me why we throw a heavy ball over our head, then stare up at it as it comes crashing down on our face. Any why do my arms and hands always fail to stop it before it does crash down? Anyways, onward...
Thursday, October 11:
I did a 50 min easy run prior to heading over to gym. I knew if I went another day with no run in the books I would feel very neglectful of my program.
CrossFit (PM) - Front Squat 5,3,3,1 - This time, I hit 135. Weirdly enough, it did not feel that difficult, but when I added 5# on, I couldn't get it up. Then I took off a few lbs and tried 137.5 and still couldn't do it. Was probably tired at that point.
WOD - AMRAP in 10:00, 5 pullups, 10 situps, 15 double unders.
Was refreshing to string together some double unders rather than sit there all frustrated with myself. It's all about rhythm, so clearly I lack that!
Friday, October 12:
Run was supposed to be 4-5 mi @ steady state of 6:29-6:46. I knew before starting this was not likely to happen. My body is just worn out. Did the best I could, but fell pretty far short of goal pace. Completed 3 mi just around 7:00, then ran another 2 mi slightly slower, then cooled down.
Sadly, I think it is time to back off CrossFit until after the big race. As race day approaches, workouts are getting harder and I just can't keep up both CF and my run schedule.
Next week I have a training race, so I'll taper a bit, then hopefully work in 1day/week CF. It's frustrating not to be able to do it all, but if my goal is a fast time, I need to trust the run training.