09182018 – CrossFit

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Tonight was the pretest for Jackie. It was hard, but didn’t take as long as I thought it might.

As a refresher Jackie is 1000m row, 50 thrusters at 45#, and 30 pullups for time. We did a nice long warmup and then setup for the workout. Hannah challenged us to break up the thrusters into 25-15-10. And to take it a little easier on the row so we’d not be completely gassed.

I was the first off the rower in something like 3:45. I went for the Rx with the 45# barbell for thrusters and made the first set of 25 as Hannah suggested. After a break I was able to get 10 more and then another set of 10 and finished with a set of 5. I just really needed to set the bar down to give my shoulders a break. My legs actually felt ok during the Thrusters.  Done with that I hit the rig for pullups.

I’m usually good for several rounds of 3 at a time. So I was quite pleased with getting two rounds of 4 in before doing a few rounds of 3 and ending with 5 sets of 2. Pullups will definitely be an area that small improvements can go a long way.

My overall time was 13:45.

09172018 – CrossFit

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I’m not sure if I mentioned that my new work schedule will make it almost impossible to do my 5:30 am routine any more. I’m bummed about that but have been optimistic about going to Solcana in the afternoon/evening for a class. I took last week off to recover from the marathon, so this was my first week trying to get back at it. It also happens to be the first week of the Fall Challenge, so it’s also pre-testing the lifts and workout in the challenge. (The Fall Challenge link includes a pic of me on the rower!)

The challenge is two parts. The lift is what is being called the Solcana Total and includes the Deadlift, Shoulder Press, and Snatch. And the workout is Jackie. Jackie is 1000m row, 50 thrusters at 45#, and 30 pullups for time. Yea…

I originally had signed up for the 4:30pm class and thought I could just be a little late for my 5:30 engagement, but then realizing that swapping the kids would make everything too stressful I decided to go to the bouldering gym after my engagement and do the lifts there.

Definitely not as fun and I know I still really benefit from coaching cues, but I’m still happy and impressed with my lifts. The plan was 1RM for both Deadlift and Shoulder Press. I warmed up and watched the CrossFit YouTube videos for each lift to remind myself of proper form and technique.

For the Deadlift I was able to build up to 245 pounds which is just 20 under my all time 1RM so that great.

The Shoulder Press I struggle with the initial lift getting off my shoulder and often try to sneak a dip and drive into it. I was successfully able to get 95 pounds up and failed 2xs at 100. 95 is just 10 under my all time 1RM so that’s great too.

After the 2 lifts I did an easy 5 minutes on the spin bike just to loosen things up a minute.

08302018 – Run

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Another early dark morning… my body and I are still adjusting to the early work schedule.  It isn’t the early work schedule, but also the kids getting on the bus so early that makes my morning start out so early. Being pretty much ready to go by 6:10 every morning.

Today was another workout with 3 distances.  I think I did a better job this time of tracking the distances accurately.  Only once did I forget to hit the button the right number of times.  The workout was 4×200, 3×400, 2×1000.

The 1,000m seems so much longer than the other too. Especially when I’m having to track it so weirdly.

200 – :56

.2 miles – 1:45 (oops)

200 – :57

200 – :55

400 – 1:43

400 – 2:03

400 – 2:29

1,000 – 5:30

1,000 – 6:21

I’m not sure if those 1,000’s are accurate or not.

5.46 miles in 57:33

08282018 – Run

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Man 4:30am came way too early.  With school back and a new work schedule be at work at 7am and the kids getting on the bus 15 minutes before that mornings are tight.  So… back to 4:30am runs.  Yuck!  It was hard to get up this morning.

But I had a good run of 8x400m with 2:00 minutes of rest. I might need new batteries in my head lamp, but there are so many shadows on the trail it seemed hard to want to push and not stumble, especially in the grassy areas.

Here are my splits:

2:11

2:20

2:19

2:06

2:14

2:18

1:58

2:22

4.71 miles in 51:11

 

08262018 – Run

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Today was so humid that at the end of my run my fingers were starting to prune up a little bit.  At least it was relatively cool through the whole run!  I picked a route that I’ve ridden before but never run and when I’ve ridden it is been 12 miles.  So I thought it would work for 13.1.  I was quite off and needed to add a good amount of trails at Wirth to get there.

I started out running from my house and ran to the Mississippi River.  I haven’t run along the river in a long time. Especially this section.  The run was a Time Trial, so I wanted to find the balance of going fast, but surviving the entire 13 miles.  I set my Virtual Pacer for 9 minute miles and thought that would be good.  I was a little shocked when I came through the first mile in 8:13. Ok, no problem slow down a little bit… Crap.  I came through the 2nd mile in 7:52.  That was not going to be a sustainable pace for the whole thing. I turned off the River onto Cedar Lake Trail and my pace finally slowed down to 8:37.  I haven’t run on such flat easy places for awhile and my body wanted to move!  The Cedar Lake Trail is pretty straight forward urban trail that turns into a prairie trail.. I did 8:15 and then 8:34 for mile 5.

I wanted to run the dirt trails on the East side of Cedar Lake and to add some distance I ran all the way to where they actually start on the southside and ran back around the lake.  I never ran these trails enough to know what the best routes are or an easy way to add a nice loop.  One time in there I had to backtrack quite a bit.  I ended up running less than a mile in the dirt trail section.  Mile 6 was 8:48.  Running on the paved trails around Cedar Lake are so nice with the sun coming over the trees and downtown sparkling. I ran past all the beaches and extended the run by going out onto the points when possible.  Mile 7 was 9:25, 8 was 10:23, and 9 was 9:38.  I was definitely feeling tired at this point.  I had been drinking some, but the food I brought wasn’t very good and was hard to eat.

It was right before mile 9 that I turned off the pavement and was on trails for most of the rest of the run.  I knew that from Cedar Point beach home it would be about 3 miles on the Parkways. So when I ran past it before hitting 8 miles I would need to make up a lot of miles somewhere.  I’ve not run around Brownie Lake, but I probably should have tried today!

Obviously being back on the trails at Wirth was going to slow down my pace unless I tried to pick it up. Feeling tried at that point wasn’t ideal, but I kept pushing on.  I ended up walking some of the uphills. Mile 10 was 12:55, 11 was 12:19, and 12 was 11:20.  Mile 11 was the end of the dirt trails and back on the parkway.  I went past the Trailhead at around 11.5 miles.  The Trailhead is only a half mile from home, so I had to keep going!  It is always sad to pass my road and know I need to keep running!  I hit Mile 13 at the top of the hill on Golden Valley Road in 13:31 and then knew it was all downhill from there on out!  I stopped about 1/4 mile down the road and hit 8:33 pace again.  I decided to stop my watch and walk the last few blocks home (uphill).

My plantar fasciitis foot was really hurting at the front of the arch.  Hopefully it recovers quickly.  I also need to get my nutrition figured out for the race.  I did order some gel packets and will bring a bar or two to have during the race.

Just a few more weeks to go!