Crossfit WOD (on the road)

7 minutes of burpees.  I did 100.

Was happy to get to 100 as the evening was hot and humid, my feet were in the sand, and I had had a double scoop of ice cream a few hours before!  Glad not to skip the workout, but reminded me of how diet helps sharpen performance.  Or not...

But it's summer and it was the last day of vacation, so...oh well.

I think my PR for this 7 minutes of burpees WOD (which I do at home every other month or so) is about 112.

Long Run

14 miles.  120 minutes.  8 1/2 min pace.

14 very warm miles along the busy Currituck highway at 6 AM.  Did it in 2 hours...that's 8 1/2 minutes per mile!  Officially too fast, but...I was having fun so just decided that as long as I didn't slow down at the end, I should keep up the pace.

Running away from home is always a good thing.  It either breathes some fresh life into my miles and gives me some awesome scenery or, as in this morning, makes me appreciate what I've got at home.  I love the beach and appreciate the time near the shore.  But my idea of a fun run really doesn't involve a mostly flat out and back along a two-lane road.  It makes me appreciate the area in Virginia where we live, where I can drive 10 minutes to a handful of different trails that zig zag around and up and down and back again.  If I had to choose today for the rest of my life, mountains or beach, I'd choose mountains.  I wouldn't need time to think.  (And if there was a lake near those mountains in which I could jump after a long run...consider me there.)

But it was hot and humid this morning.  Probably about 75-ish degrees and 90% humidity.  Yes, I wore sunscreen even though half of my run was done before the sun came up.  I was looking everywhere for a sprinkler that I could put my hat into and then put it back on my head; I love the refreshing feeling of a cold-water hat!  But every where I looked, it seemed that the too-manicured yards had just been watered.  And the too-expensive in-ground sprinkler system turned off just as I approached.  Humph.

Finally, as I neared the turn-around point (which was mapped out in my car a few days before) I saw a sprinkler that was ON.  Hoorah!  I took my hat off and, and a few feet from some watery relief, I slowed to a walk.  As I reached my hat out, the sprinkler turned off.  I laughed out loud!  But as the Sprinkler Gods laughed at me, I looked 'em in the eye and cursed them.  I didn't need any sprinklers to have a good run.  Take THAT!

Speedplay

I got to sleep in today...until 5:30.  And I got to do speedwork outside rather than in my basement on my treadmill.  Both very good things.  I'm a lucky girl.  When I started it was still dark, the moon and a few stars out.  I was the only runner on the road.  Fun, fun, fun.  Temp was mid-70s, definitely 90%ish humidity.

Yasso 800s.  If you don't know what these are, click here to find out.  My goal for the Yasso 800 is 3:30.  I did 5 this morning--total of 5 1/2 or 6 miles--and I think I'll work my way up to 8.  The first was pretty easy and the next four were tough.

Here were my results:
3:18 (normal me...going out too fast)
3:40 (hmmm...slowed down to much)
3:40ish (where was the 1/2 mile marker??!  MIA...)
3:35 (close!  very close.)
3:31 (ended well...I like that).

Nice to have worked out--hard--and done by 6:36 AM.

Crossfit WOD

Teams of 2. AMRAP in 15 minutes of:

• Row 250M
• Wall ball shots (20#/14#)

At 3,2,1,go - Team member #1 starts rowing and Team member #2 starts doing WBS. When TM#1 completes 250M - they switch stations. This continues on for the entire workout. Score is total number of wall ball shots completed.

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246.  Rx for me.  

Fun workout--doable but still tough.  My partner Eric is completing his third week so it was fun to urge him on.  He should have done heavier than 14# medball, but...the trainer said to do 14# so he was doing 14#...

Long Run

W&OD.  12 miles.  1:43, turns out to 8:40ish minute miles.

No iPod today--wanted to make sure my head was on straight and I could push through.  I think I was one of the only on the trail without some sort of electronic device.  I can't use one in the Marine Corps so I am trying not to use one every long run.  On the W&OD I'm tempted to use one but usually run too quickly when I'm listening to fun music.  So it's just me, my thoughts and my footsteps out there.

I had to take Wednesday off as well as Thursday this week to prepare myself for a fun medical procedure that required me to fast and then make myself pretty dehydrated.  The second part of Thursday was spent recovering, taking a blessedly sweet nap in the afternoon and drinking more water than I thought my body could handle. I did all the right stuff and ran really well.

Speedplay: Hills

It was my second attempt at the Sisyphus Session.  It went better this time, despite legs so tired going down stairs is uncomfortable.  I modified it a bit, starting at level 3 rather than 4, and added a minute of recovery between sets.  I also added another minute to that before the last set--I needed a little more time to get mentally ready.

But that's what the marathon is all about--running on tired legs when your brain is telling you to stop.  Pushing on, believing you can do it--knowing you can.

Here was this morning's workout, started around 4:40 AM:


The Sisyphus Session

Warm up (wake up) 10 minutes (8:50ish pace)

Set 1 (8:27 pace):
30 seconds @ 3 percent incline
30 seconds @ 1 percent incline
60 seconds @ 3 percent incline
60 seconds @ 1 percent incline
90 seconds @ 3 percent incline
90 seconds @ 1 percent incline

3 minutes easy (8:34 pace), 1 percent incline


Set 2 (8:27 pace):
30 seconds @ 4 percent incline
30 seconds @ 2 percent incline
60 seconds @ 4 percent incline
60 seconds @ 2 percent incline
90 seconds @ 4 percent incline
90 seconds @ 2 percent incline

3 minutes easy (8:34 pace), 1 percent incline

Set 3 (8:27 pace):

30 seconds @ 5 percent incline
30 seconds @ 3 percent incline
60 seconds @ 5 percent incline
60 seconds @ 3 percent incline
90 seconds @ 5 percent incline
90 seconds @ 3 percent incline


2 minutes easy (8:34 pace), 1 percent incline

Set 4 (8:27 pace):
30 seconds @ 6 percent incline
30 seconds @ 4 percent incline
60 seconds @ 6 percent incline
60 seconds @ 4 percent incline

90 seconds @ 6 percent incline
90 seconds @ 4 percent incline


3 minutes easy (8:34 pace), 1 percent incline

about 8 minutes cool down, slowing gradually to 9:05 pace

52 minutes-ish...can't remember exactly. 6 miles.

My soaked shorts and jogbra are hanging on my tub.

Crossfit WOD

Tabata Intervals. 8 rounds of each exercise before rotation. Every Rep Counts.

• C2B Pull ups
• Hand Release Push Ups
• Air Squats
• Burpees

Core - 2 rounds of 30 unbroken GHD Sit Ups

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33, 64, 128, 150 = 275. 

Not too shabby, though Chest to bar pull-ups were just regular pull-ups.  Those and the hand release push ups are places I could have done better.