Why I Oughta!!!

AM - Track/recovery

1-mile warm-up, 4x100, 2x200(37/35sec), 2x400 (1:20/1:17), 1-mile cool down

We didn't want to over do it since we just ran a race last week end. Over-all I felt good, but decided it was a better idea to stop. We will run hard wednesday for sure!!

PM - CrossFit (time: 8:18)

1 Rope Climb
15 SDLHP – 95#
25 Knees to Elbows
35 Sit-ups
2 Rope Climbs
35 Sit-ups
25 Knees to Elbows
15 SDLHP
1 Rope Climb

A fun WOD... I am always excited for rope days... I love climbing that rope, even though I almost couldn't hold on for the last rope climb. Boy!! My arms were sore by that last climb. I was also the fastest finisher today and I did the prescription too!! :)

PM - CrossFit

A1. Overhead Squat 6 x 3 sets (65, 95, 105lb)
A2. HSPUs 10 x 3 sets
+
On the min for 15 min
3 Power Clean and Jerks (95lbs)
6 KB Swings (55lbs)

This Wod is a more difficult workout for me. I have shoulder problems when doing the head-stand push-ups and a jerk. I had to use bands on the head-stands and lighter weight on the clean and jerk. I think my shoulders will survive this one. I was sore all night!!

AM - Tempo run down the last 13 miles of the marathon course. Started in the rain and that soon ended after a couple miles. I was still a little leg sore from last weekends race. I took it easy, especially down the big drop from diamond vly. After that I was comfortable enough to pick it up. The first 8 miles was tempo (7:08 ave) and the last 5 was recovery. Splits: 7:43, 7:07, 7:02, 6:59, 7:12, 7:11, 6:52, 6:54, 7:36, 7:29, 7:39, 7:37, 7:33 ( over-all pace 7:18)

PM - CrossFit/Spin/Yoga

 30 wall balls, (20lbs)
12 deadlifts (225lbs)
30 wall balls,
10 deadlifts
30 wallballs
8 deadlifts
+
35 sec Row Sprints x 5. All out efforts on sprints. Rest as needed between efforts

Not sure if that was all out effort, but I pulled hard on the rows... 20 sec rest in between and had a total distance of 950 meters. The Deadlifts were a challenge after throwing a medicine ball ten feet above my head, but I did manage to finish the prescribed weight.

Hit spin class for an easy 30 min ride... Felt good to work the legs. And then hit yoga class for some needed stretching.

CrossFit WOD

‘Cindy’
AMRAP in 20 min

5 Pullups
10 Pushups
15 Squats

I completed 19.5 rounds. I was trying to keep up with Cathy who completed 22 rounds... Super Woman!!! I completed 100 pull-ups, 195 push-ups and 285 squats in 20 minutes. Very pleased with my performance. Last time I did this WOD in July, I only completed 14 rounds.

PM - Crossfit and Run

I tried to do a workout today. I just have done too much this week. I struggled trying to do a maximum rep of power cleans. I didn't even get close to my max! So we went for a recovery run so we could grease up the muscles and joints for our race trial run tomorrow.

We did an easy pace for almost 2 miles and then did a 0.1 mile fartlek followed by a 0.1 recovery. We did 4 of those consecutively. Average pace 7:45 The last 3 of my fartleks were in the 5:10 pace range. That felt really good!!!

Dress Rehearsal Race run 16-miler (1:55:46) 7:15 ave pace

Splits: [6:46, 7:02, 6:52, 7:02, 6:47, 6:57], [8:18, 7:45, 7:40, 7:46, 7:33, 7:17], 6:57, 7:02, 6:40

We began at the StGM race start. Our goal, as advised, was to run the first 7 miles hard. I was suppose to hold a 6:40-6:45 pace so I could get a 3 minute lead by the end of mile 7. I ended up with a 2 minute lead. The beginning rollers were just killing me today! But I was pleased just to get that today!! I am going into this run with a very sore upper body from heavy strength training sessions this week. I'm suprised that the hundreds of squats and deadlifts I did this week didn't take out my legs?!

Veyo hill was what ever I could do. I felt good running into it and didn't seem to struggle up the hill. I think I could have ran faster, but worried that going too fast on this hill would wipe me out for the 3 miles of rollers through Dammeron Vly. My two mile splits on that hill were an adaquate pace of 8:18 & 7:45.

Dammeron Vly was tough!! I really wanted to hold a 7:30 average pace , but just did what I could do. I ended up running a 7:40, 7:46, 7:33 through the rollers. My little 1 mile downhill decent to the half-way point was a 7:17 pace. The next 3 miles after the 13 mile mark was more enjoyable. I averaged a 6:57, 7:02, 6:40 down to snow cyn. I tried to use the big drop to snow cyn as a recovery, but felt I needed the time to make up so I pushed the last mile a little harder. On race day I need to avoid this area to make up time. It's just too much drop and it chews the legs!! I felt a little tired after the run. I think my pace may have been a little slower on to winchester hills if I was continuing on.  I finished right on the exact time for mile 16 if this was race day (3:10 time).

Nutrition: I ate a very small snack before I left the house of water, apple sauce and cashew squares. I sipped on energy drink from home to the start. May have drank a total of 8 oz. I carried the remainder of the drink with me at the beginning of my run. I sipped at mile 3 and 5. I was sweating VERY heavy! At mile 7 I drank 12 oz of G2 all at once. That didn't bother me at all and I knew I was slowing down for the hill. Grabbed another G2 at mile 10 and carried it with me to sip on all the way to mile 13. I took a gel at mile 13 and carried another G2 with me to mile 16. I felt good nutrition wise, but I think I'm still under hydrated through the run. I'm not sure I can get any more fluids in me without causing stomach and side ache issues.