Back on the 4:30am train… I woke up early and struggled to get up and out of bed, but I made it. The plan for today was 20 minutes of 200m repeats with 30 seconds rest in between. Getting as many repeats as possible done in the 20 minutes. I messed up the timer initially, but ended up getting 15 repeats done in right around 20 minutes. The goal was to have them be consistent time – this of course is hard to do on a hilly course.
I had one brief scare on the run. I was using an hand held running light and it swings back and forth quite a bit. I saw what I thought was a pole as it didn’t move, but when I turned and came towards it my light shone on a person standing still in the trail. He wasn’t doing anything weird, I think just standing to see what I did. But man he gave me a jump! He was just walking a lap as I saw him towards the end of the run again but he didn’t scare me that time!
For what it is worth my 200’s were:
I’d say that’s pretty consistent given the hills. I know at least one or two ended part way up a hill! And a few of them were steeper. My 30 seconds recovery was all walking. I started jogging when it beeped 5 seconds left.
Overall 4.26 miles in 41:39.
Then… I rode to work! I didn’t push the pace at all, but still was pretty tired. During after-school it was gorgeous – right around 70 degrees and we rode just about 4 miles. The kids are so funny as we rode along Bassett Creek they were excited about the ducks, going under a bridge, and saying that so and so lived this way. We ended up stopping at a park in the next city over and the gets were all amazed at where we were!! So fun! My brand new rider did better than some of the more experienced riders but I think a lot of them were complaining about sore butts and legs! I had a nice leisurely ride home too. Lots of people were out and about considering the nice afternoon!!
I’m calling it 15 miles for the day.
I had to almost drag myself out of bed, even after sleeping in! I knew I needed to run today and part of me really didn’t want to. But I made myself get up. It was sunny and around 30f. I did a little bit of the dynamic warmup and headed out the door. I had meant to map out the route I was planning to make sure it would be far enough for my 8k run at 90% of TT pace. I wasn’t 100% sure how it would work out distance-wise but it wasn’t too bad.
I ran down 12th and most of the sidewalks had been shoveled with a few that were a mess of re-frozen snow that was super lumpy from footprints. At about Morgan I stopped and did some more of the dynamic warm-up and started the 8k. My planned pace was 8:38 miles. But I forgot that my watch was now in kilometers and I hadn’t made the conversion to per K pace. Ugh. Oh well, I also realized that for whatever reason my screen wasn’t actually showing my pace anyways, just distance and elapsed time. I could use the free run for the warm-up and then switch to the virtual pacer, but I like having it all in one run on Strava. Oh well, so I just by feel. I turned on Van White Blvd and then onto the Cedar Lake Trail. Any parts that hadn’t been plowed were still snowy so I stayed on the bike trail. I took the stairs from Cedar Lake Trail up to the Wirth trail and then took the main Wirth trail all the way home. My 8K finished right at Wirth and 55 so the distance worked out pretty well. Overall distance was 6.73 miles in 1:00:15.
My 8K was 42:01 or 8:27 pace so a little bit faster than I was supposed to be going. That is 5:15 per kilometer pace. My goal pace for this run was 8:38/Mi or 5:21/K.
So overall that feels pretty good!
The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn’t wake up with time to run, recover, and CrossFit. I’m kind of glad I didn’t because the workout was hard enough as it was!
The warm-up was a tempo push-up EMOM with 3 push-ups each minute following a 3 second down, 3 second hold at bottom, and regular pace back up. It was only 21 push-ups but the tempo caught up to you!
The strength portion was a Power Snatch workout. Another EMOM with 5 Power Snatches per minute for 8 minutes. The plan was start light and end up at a challenging weights. I started with the empty bar and progressed from there. So I did 45, 55, 60, 65, 70, 75, 80, 85. The last 5 at 85 was definitely challenging. The combination of the weight and the volume was tough!
Then the MetCon. I ended up doing the Silver as written which meant my weights were a little light, but I can’t do Toes 2 Bar. I need to work on the kipping motion to really make progress I think. The weight for silver was 55#. The class was full so there weren’t any 35# bars left so I opted for the 45# with small 5# plates which meant I was a little lower starting on the deadlifts so I didn’t take them back the floor. But also 55# deadlift was pretty light for me. So the workout was 5 rounds for time of 10 Toes to Shoulder, 10 Shoulder to Overhead (I did Push Jerks), and 10 Deadlifts all with the same barbell. I finished at exactly the 8 minute mark. This was no joke of a workout!
I don’t want to give up my Friday time at Solcana, the PSE Pro training plan has Friday as a Sport Specific Strength and Conditioning Workout. I need to do a better job at the beginning of the week in mapping out the plan for the week so I can move workouts around better. I also need to do a better job of getting up and out in the mornings for a workout too! Solcana doesn’t publish the workouts until 8pm the night before, but I do now know the strength schedule will be squats on Friday and Power Snatches on Saturday.
The warm-up was Kettlebell windmills, swings, and jumping lunges.
Strength was Back Squats and Pause Back Squats. We slowly worked our way up to the working weight and then did 4×4 it was supposed to be around 80%. I got to 155#’s and felt that was weight for the day. Then we dropped a bunch of weight and did squats with a 2 second pause at bottom and a 2 second pause just above parallel each rep. I did these at 115#’s. It was supposed to be around 60%. 80% for me is 165 and 60% is 123. I haven’t squatted since January and nothing consistent since last summer so that isn’t too surprising.
We then did a partner workout which was simple, but was a 14 minute AMRAP of waiter walk and weighted lunges with the same kettle bell. I used the 35# one. I can get the 53#’s up and locked out but would have struggled to maintain it throughout. I ended with 5 complete rounds and Rica finished us out with a few lengths on the waiter walk and she started first so we had a total of 10 rounds and a few reps.
Snow day… We ended up with a snow day today!! I had planned on running, but couldn’t get out of bed in time and it was a mess outside with 4 or 5 inches of fresh heavy snow and some drifts and ice. We probably could have had school, but I think it was a wise decision to be safe. Since today was a scheduled run day and because I had biked on the last run day, I felt like I should do a Strength and Conditioning workout instead of the bike trainer. For simplicity sake I’ll continue to call these CrossFit workouts because they are essentially that with the same format and theory base.
Today’s workout required overhead work so I brought up my barbell and weights and did the workout in the little entry way between the dining and living rooms! I ended up scribbling the workout on some junk mail:
The Strength was 4 rounds of 2 strict press, 3 push press, and 4 push jerks. I warmed up and did the workout with 65#’s on the bar. I finished the conditioning workout in 10:45. For the jump rope I did single unders and just doubled the number. This was supposed to be PSE Gear 1-4 which essentially means not open mouth breathing. Haha… I tried that but didn’t make it through the first round!
It was nice to get a workout done and not to leave home on a snow day.