04062019 – Run

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Today was the first time trial of the season. A 6K Time Trial that was supposed to be treated as a race. It was a little hard to build it up that way, but I did put out good overall effort. I actually slept in which was really nice! And was able to get the run in between periods of rain. It misted a little bit, but not too bad. It was around 46f. I finally switched my watch to kilometers and set up a 6k interval. I didn’t have a specific course laid out, but thought that I could add bits and pieces here and there to the loop around Wirth lake from home which is approximately a 5k.

After the warm-up I increased my pace and tried to hold it steady. I wandered around a little bit but ended up basically running the same route as yesterday which was my own fault but a little annoying! My overall 6K time was 31:30 which was slower than I thought it would be but I’ll take it and build from here. This was 8:27 per mile average.

Overall distance was 5.09 miles in 47:41.

04052019 – Run

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On tap today was yesterday’s missed long interval workout. I struggled with what workout to do, but opted for this as I know the progression will be more intervals. It was 4×800 at 6K pace with 3 minutes of rest between. I ran into Wirth again, but stayed on the paved trails as much as possible so that I wouldn’t get stuck in the mud! It was dark and a little foggy/misty and about 36f.

The splits were:

5:11

4:21

4:11

3:55

I like seeing them get faster and also know that terrain played a difference in them a little bit too, the first one was pretty much all uphill in mud. The last one was pretty much flat pavement! I felt good and didn’t feel like I was running all out.

Overall 4.95 miles in 49:36.

04032019 – CrossFit

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I had trouble deciding what to do this morning. I liked the idea of sleeping in and doing the PSE workout at home. However, getting to see my 5:30am friends at Solcana was also a great idea. The PSE workout had Pendlay Rows which I’ve not done and pullups which I can’t do at home. The Solcana workout had running and deadlifts both of which I’d done already this week. Tough choices…

Ultimately, I ended up going to Solcana. It was also owner/coach Hannah’s last class coaching before going on maternity leave which was a nice bonus! After an extended warmup we did a 5 round metcon! Each round was

400m

30 situps

15 deadlifts 135 (I could maybe have done the next heavier weight, but that was a lot of deadlifts!)

With 1 minute of rest before the next round.

I split the situps and deadlifts into 3 sets for each round. The last round I did less situps per set but did the deadlifts unbroken.

I finished in 24:17. Each round was pretty close time wise. These are my approximate guesses:

4:05

4:10

4:07

4:02

3:50

It was a good workout!! I never regret going to Solcana, except maybe tomorrow when I have to do intervals again!!

0402019 – Run

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The PSE PRO program is extensive and includes a pre-warm-up, warm-up, skills work and a pre-workout pulmonary warm-up!! All before starting the actual workout! I hadn’t thought about this as the warm-up comes before the skills work. My preference is to run for the warm-up and make a big loop of warm-up, work, and cool-down. So I ran for about a mile then did the warm-up, skills work, and pulmonary warm-up next to a random tree in the Victory Blvd! I did actually feel looser and more ready for the 200’s after that!

I didn’t start the 200’s until I crossed Broadway so I ended up with well over a mile warm-up. Then I did 4×200 on Vincent Ave N until turning and hitting Victory Memorial and heading south to finish the last 5×200. I ended up with a lot of distance at the end and even with cutting some serious tangents I ended up with 1.6 mile cool-down. My total distance was 4.8 miles in 43:30 or just over 9 minute pace.

The 200’s were supposed to be at 6K time trial pace, so no clue! I didn’t make any of them feel super hard like all out effort but I obviously slowed down!

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04012019 – CrossFit & Bike

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The timing was a little tight from the Winter Triathlon to needing to start a training plan for my Spring 12.5k and Adventure Triathlon. I obviously have a good cardio base to start from, but I need to get more running in for the Superior race as its going to have a lot of hills and I won’t be successful just getting by.

I didn’t want to just use the same CrossFit Endurance training plan as last year, though I ended up going with a Power Speed Endurance Pro (PSE PRO) plan which is essentially the same thing! But it is actually more programmed than what I did last year so we’ll see what happens. Each workout is programmed with notes, warm-up, strength, conditioning, and recovery. Plus a fuel section.

Today is the beginning of the T-Cycle. It will work pretty well until the end when I need to taper down a week before the cycle ends. The weekly cycle includes Strength & Conditioning x 2 (CrossFit), Short Interval Session, Long Interval Session, Sport Specific Strength & Conditioning, Stamina and Active Recovery.

The notes and videos will help along the way and there is a strong emphasis on breath work which is a big component of the PSE model. Each workout begins and ends with breathing.

So today was Deadlifts. 5-4-3-3 (135, 185, 205, 215)

Followed by a 12 minute AMRAP of

20 Kettlebell Swings 53#

10 SeeSaw Dumbells 15#

5 Hang Power Cleans 45#

I finished 7 rounds and 10 swings.

The program lists a range of weights and scaling so I probably should have done more weight on the dumbbells and cleans, but it was also the first programmed workout I’ve tried in the basement and my basement gym lacks some things! I had to do the SeeSaw dumbbells on my knees so I didn’t punch a hole through the ceiling!