Tag Archives: Race Training

A Short CrossFit Week

I normally try to go to CrossFit on Mondays, Tuesdays and Thursdays. This week I skipped the workout on Monday because my legs/hips were still sore from Sunday’s run/walk. It’s important to let your muscles recover, so I decided to take an extra day. While this week was short, CrossFit wise, the workouts were still brutal!

Tuesday 9/20

3(135#) x 3(185#) x 3(205#) x 3(215#)

4 Rounds
400 Meter Run
12 Power Cleans (75#)
20 Kettlebell Swings (35# 1st round, 24# rest)
Finished in 25:23

Didn’t modify the run! Shane (my coach) is blown away by the fact that he can’t hear me wheezing anymore! Hope it stays that way for a while. My back was shot from doing the deadlifts before the WOD. My max on deadlifts is 235#, so I was happy with my weight! My time wasn’t very good, but given the fact that I run/walk a mile in about 16:30, it’s not that bad! This workout had me sore for a couple of days. In fact, my lower back is still a little sore today.

Back Squat
3(75#) x 3(95#) x 3(105#) x 3(115#)
squat to 12″ box:
3(75#) x 3(95#) x 3(105#) x 3(105#)

AMRAP 10 Mins
5 Push Press (75#)*** update, it was only 65#. Now I’m not so stoked.
10 Over Bar Burpees
4 Rounds and 5 Burpees into round 5

Cool Down:
Partner abs
10 rounds each of GHD Sit Ups. Partner holds plank while other person does sit ups.

Oh My Goodness…this was hard! We were supposed to do bear crawls but there were too many people/bars that we didn’t have room to do them, so we cut the time down some and added abs at the end. I was happy with my push press weight. My push press max is 95# so I was lifting about 80% of my max. ***UPDATE*** I dropped down to a 35# bar because the 45#s left had grips that tear your hands up. So, I actually only did 65#. The things I think of when in the shower. Afterword, my arms were hurting quite a bit. I was a little worried that maybe I had pulled something but I think it was just because this was the most I’ve used for push press in a WOD. They’re feeling better now! We’ll see how they are tomorrow.

Saturday brings on an 8 mile run/walk with the girls. According to my marathon training, I should be doing 3/2 intervals (running 3, walking 2 mins). Last week I did 1/1 for a mile then 2/1 the last 4 1/2 miles. So, this Saturday I will attempt to do the 3/2 and see how that goes!

I hate making up titles…

Thursday was a good workout. I was extremely happy with my results and finally felt like I’d accomplished something!

Weighted Push Ups
3(25#) x 3(35#) x 3(50#)

4 Rounds of as many reps as possible
1 Min Burpees
1 Min GHD Sit Ups
1 Min SDHP (45#, RX)
1 Min Ring Dips (Green band)
1 Min Rest

Rd 1: 67, Rd 2: 60, Rd 3: 60, Rd 4: 60

Well, I’m nothing if not consistent! The ring dips are by far the most difficult for me right now since I have weak triceps. The burpees sucked but they weren’t too bad! I slammed down pretty hard a couple of times on the first round. On rounds 2-4 I did the step back instead of the jump. I averaged about 10 burpees per round but was able to make up the numbers on the SDHP. That was my strongest round.

Saturday we didn’t have our run because Clara and Kelly had previous engagements. We moved it to Sunday instead. Clara was shooting her box’s teams a CrossFit competition called Fall Brewses. Since it was in the same area as a party I had to go to later that same day (just about a mile or 2 away) I decided to stop by and check it out. They were ahead of schedule, so I got there just as they started the last WOD:

50 cumulative rep “Bear Complex” 95/65

Cash in – 30 double-unders (before athlete touches bar) Cash out – 10 burpees (as soon as the athlete leaves the bar) Caveat – before the relieving athlete begins double-unders the team must complete inter- locked (arms) team sit-ups equivalent to the total number of reps completed of Bear Complex.

Yeah…it was brutal! Needless to say, I was glad not to be one of them. Especially since the burpees and sit ups were done on cement. Clara and Kelly’s box, CrossFit Point Break, came in first! Way to go everyone. Don’t ask me about the pink because I just don’t know!




Sunday was our big run. We met up at 6:30 and got in almost 6 miles.

It was cloudy, which made the temp quite nice! As soon as I made it back to my car it started raining pretty good. So, we had perfect timing! I started the first mile with 1/1 run/walk intervals but ended up doing 2/1 intervals for miles 2-6. My hips started hurting about 3 miles into the run. I’m pretty sure it’s because I hopped into a 6 mile run after being off for 3 weeks instead of working up to that distance. I felt like I could probably keep going, as I wasn’t tired. That’s good news because my 10 mile race will be coming up before too long! Next week I’m going to do 3/2 intervals and hope that I can work up my endurance. Clara and Kelly’s CrossFit box is having a running clinic on Oct. 1st where they’ll be training us on the Pose run method and going through drills and whatnot. I went ahead and signed up for that today. I’ve read a lot about Pose but just can’t seem to get it right on my own. So…we’ll see what they can teach me. OHHH…I also had a non-blister run yesterday! For those of you that know me, that is almost unheard of at this distance. I think I may have found the “magic socks” as Clara puts it. This also has me thinking I should go ahead and try to do the marathon instead of the 1/2. My real concern was blisters (well, that and being afraid I wouldn’t finish!). I didn’t want to have blisters all over my feet because of the marathon so I was going to drop down to a 1/2. We’ll see how training goes from here on out. I’ll keep you up to date!

How was your weekend?

Saturday In The Park

I think it was the 16th of July….hahahaha…Howdy folks. Sorry for the late post.

Saturday morning I had to force myself out of bed. If I’m being totally honest, I was hoping to see an email from Clara saying that she wasn’t going to make it so I could go back to sleep! Alas, there was no such email. We met up by the Waterway and had a nice 3.77 mile walk. Since my breathing was pretty rough we kept it at a walk instead of a walk/run.

It was a nice morning out, albeit hot. While I hate getting up early on a Saturday, I would rather lose a little sleep than run in 100 degree weather. It’s all about sacrifices people! I came across a saying earlier today that made me laugh. I’m quite slow with an average pace of 16-17 minutes. This used to bother me, but not so much now.


What a Great Weekend!

This Saturday morning I drug my butt out of bed at 6AM to get ready to meet the girls for a run. Kelly was having a migraine so she wasn’t able to make it. Clara was competing in a Sprint Tri on Sunday so she was going to ride her bike instead of run. It was very tempting to tell Clara that I was just going to stay home (and sleep!) but I made myself go.

We met up at Falconwing park where I followed the green belt trails for what I thought was a 4 mile trek. Turns out, the trail was only 3 miles. However, it was extremely hilly! This caused me to go a bit slower than usual. I enjoyed the fact that the whole run was almost covered in shade. So, while it was still hot it wasn’t too bad.

Clara got several miles in on her bike. We both were a bit sweaty! I headed to CrossFit Point Break, where Clara currently goes, for a free foam rolling presentation by one of the guys from Airrosti. There were quite a few people there. My first impression was “Wow”. Everything was so neatly organized and the layout was great. The Owner/Coach was pretty “wow” too! Just think, extremely tan and bright blue eyes! Justin was extremely knowledgeable and kind. He took time after the presentation to talk to me a bit, which I appreciated. I also met Blake, another CFPB coach. While I didn’t get to talk with him too much, he seemed like a pretty cool guy too. I really enjoyed the box and the people. Maybe I’ll go by one day when they’re having an open WOD to check it out further. OH…they also have Harley, an adorable French Bulldog (in picture below).

Mike and I went out to dinner Saturday about 4:30 at Goose’s Acre on the Woodlands’ Waterway. We ended up walking a little over a mile after dinner to let our food digest some. So, while I didn’t get 4 miles in that morning I did get over 4 for the entire day. That has to count for something! When we got home I did a little digging to see if I could somehow upload my Garmin run data into my Nike+ profile. I wanted to put all of my mileage in one spot, plus I like Nike’s site. Fortunately, I came across this post that allows you to do just that! So, after spending quite a bit of time moving entries over, I have most of my mileage accounted for! There are a few runs that I didn’t have recorded because I forgot my Garmin, but hey…we can all be perfect! I do have my 1/2 marathon practice run and my actual Angie’s Half Crazy 1/2 Marathon in there now.

Today, I went by Fleet Feet in Spring and picked up a little somethin’ somethin’. I originally was going to get the Nike GPS Sportwatch, but based on some of the reviews I’ve read I decided to go with the Garmin 610. After all, I can still upload my runs into Nike!

Can’t wait to see how it does on the road this next Saturday. I had been using a Nike GPS app on my phone, but I broke my previous phone by using it on my workouts…so now I’ll just use this and my nano (for music).

How was your weekend?!

Enjoying Spring While I Can

Living in the south has some perks like not having to shovel snow or deal with sub teen temperatures. Unfortunately, that also means we only have Spring here about 2 weeks out of the year. The heat starts cranking up quickly and doesn’t die down until October, for the most part.

Saturday was supposed to be an 8 mile walk. I didn’t feel like going back to the park…I needed a change of scenery. So, I decided to go walk the waterway. It was about 70 degrees and the sun was shining bright!

A friend had told me she read thinner socks are better for keeping blisters away. So, I wore my thinnest running socks (wicking socks too) and set out. My right foot, which was the worst before, gave me no problems. There wasn’t even a hint of a blister coming back but my left foot started giving me fits about a mile into the walk. Since I have my 1/2 marathon coming up in 2 weeks, I didn’t want to risk getting a really nasty blister on my foot. So, my 8 mile walk became a 3.5 mile walk. I wasn’t real pleased with the mileage, but I’m not going to let it bother me. I just don’t think my left foot completely healed yet (the blister is about the size of a dollar coin) so it was quick to get puffy and sore. Next time I will make sure it’s completely healed before I head out on the trail. It’s already feeling better today (monday).