I love burpees

Week starting Nov 17, 2013

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Location:

toquerville,ut,usa

Member Since:

Jan 24, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

-I'm an avid runner and crossfitter turned obstacle racer.  This year has brought on new and unexpected opportunities racing in Spartan races.  I'm in love with this new challenging part of my life.

Here is what I've come away with so far

1st - Socal Super Spartan 2013

1st - Texas Sprint Spartan2013

2nd- Las Vegas Super Spartan 2013

3rd - Arizona Sprint Spartan 2013

3rd - Atlas Obstacle Race 2013

5th - Spartan World Championships 2013

 

Future Races

October?? maybe Sacramento Beast Spartan

December - Texas Beast

 

 

Short-Term Running Goals:

I am working to become the best obstacle  racer I can be.  If that goes hand in hand with a National Championship title, than I will have met 2 of my goals/dreams.

 

Long-Term Running Goals:

Another sub 3 hour marathon

Sub 1:20 half marathon

I want to complete an ironman and some ultra races.

I Hope to be running until I'm 100.

 

Personal:

I have 2 boys (7 and 4) and a little girl (14 months) that keep me on my toes and make life worth living..  I've been married to my better half (Jim clark) for 10 years.  I teach fitness classes and am a personal trainer - my 2nd love is Zumba!  I love what i do!

I hold Obstacle Training Groups at my house on saturdays -I feel so blessed to be able to help others.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.004.002.5025.50
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0.000.000.000.000.00

zumba in the am and then crossfit pm

front squats 4 x 10 of 75#

"jackie"

my first attempt- ever

post race

1000 m row (around 4 min)

50 thrusters

30 pull ups

8:36 - not bad post race.  thrusters were brutal today

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.000.008.50

Instead of doing my own workout, i decided to go get my butt kicked by Steve, Aaron, and some of the guys on the st. george running center race team.  No girls showed up, so I was on my own to chase them.

2 mile warm up (7 min mile range)

4 miles temp

5:55, 6:03, 6:12 (got lost), 6:08

I really want to run  a 5k to see what I can do!  My legs felt strong, and I definitely wasn't too fatigued.  I wasn't pushing too hard to get these times, and really think I could do an 18 min 5k for sure.  with a slight hope and dream of something in the 17 min range.  I have to write it down or I'll never think it's possible again.  

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I'm a little proud of this workout:)  I proved to myself that I'm not just a body weight athlete.

Granted a 95# power clean is not that heavy for crossfit athletes, but hey, I rx 'd!

So every min on the minute you start this sequence over

3x 95# power clean

9x chest to ground push ups

12x toe to bar - I got the kip finally!

If you don't make it through, you have to wait out the next min (so you miss out on 2 rounds).  I wanted to wait out a min so bad - the power cleans were getting heavy - but I did it.  I was the only girl to do all 10 rounds, and only  1 guy did it.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.002.506.00

I need to find a good name for this workout - maybe a boy name to change it up from crossfit (they have key workouts that have standards that anyone can do and get a time - ex.  "jackie" is 1000m row, 50 x 35# thrusters (girl weight), and 30 pull ups,  I did have an ex boyfriend  i loathed name Mark.....

I went for 3 min intervals this week with 5lb in the weight vest - is this ever going to feel easier???  I will not extend the time next week.  

I was hoping to keep my pace in the 9 min mile range through the 15 incline, but by my 4-6 reps, I was dying and breathing extremely hard.  3 min is a long time!

so 6 reps x3 min

incline went from 8 (7.0speed), 10 (6.8)  12 (6.7), 13 (5.8), 14 (5.6), 15 (5.4)

This sincerely kicked my butt, cant believe how hard the weight vest makes everything.

also was able to hit up yoga in the am- shoulders were super sore!

 

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massage today - worked on shoulders, hamstrings and my left quad insertion by knee - kind of a mess

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Treadmill workout = total drudgery.  I had set my alarm to wake up early and run, but was deterred by the roaring wind and rains outside.  Jim had to work, so I went with a lovely jaunt on the treadmill.

I knew that outside obstacle training was out too, so I just added strength elements every mile.

My knee/ quad insertion happily did not bother me - yay for my masseuse adam:)

2 mile warm up - 8 min mile pace

On every mile, i ticked the pace up one notch (7.7-8.5).  and at the half mile, I would take the incline up a bit - not much cause my legs were still feeling thursdays workout.  I repeated the strength part twice

30 burpees

12 dead hang pull ups

30 lb thrusters (would've like more weight but thats all i had)

30 lb single leg step ups x 20 each leg

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.004.002.5025.50
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