08182018 – Run

This was the first of two half marathons that I will run.  I had looked at trying to do a race for one of them and actually almost signed up for the Bluff Tuff race or the Mendota Bottoms 10 miler.  I probably should have but it was also nice to save the money and get to sleep in a little bit!

I’m actually writing this a week later so I won’t remember the details…  I started out with the event trails at Wirth.  I ran North first to get some distance in and then ran down to the starting point of Karate Monkey trails. And then did them, skipping the spaghetti loop. After exiting the Karate Monkey trails I ran along the cart path up the sledding hill and turned and kept going up to the upper stadium and jumped onto the trails there.  From there I finished out the Area 36 loop with the shortcut through the Quarry and then ran the entire Area 36 loop with The Tube.  This actually earned me the 8th overall time for the loop!  The 2.5 mile loop has 80ft of elevation gain and took me 28:38 to complete.

After completing the loop I grabbed some water at the Trailhead fountains and then did my normal Wirth loop backwards through the Bog.  I had to get a little creative on the Butler side of the park to get more miles in.  I knew that when I left the park by Xerxes I’d have a mile to go straight home.  I ended up hitting that point with about a mile and a half left.  So I added on some extra sections and kept heading towards home.  I passed all my normal cut thru’s and hit 13 miles just north of the main parking lot and finished out the run completing 13.28 miles in 2:23:07.  I got about 1,000 feet of elevation gain for the entire run.

There were only a few flat sections so my pace never really got close to where my “goal” pace should have been.  My mile splits were really all over the place with mile 10 being the slowest.  I did walk some of the hills after the halfway point and I didn’t really take on much nutrition throughout.

08172018 – CrossFit

I decided to get up early and head into Solcana this morning.  I felt pretty good last night so I think I might have just been sick. I’m going to keep trying to take it easier…

I started this post and then got distracted and never came back to it!

After warming up we did two hang power clean + hang cleans every 90 seconds for 6 rounds. We were to use the same weight the whole time.  I warmed up to 75lbs at kept that for the duration.

The MetCon was a 12 minute workout that scored a max effort pull-ups. The workout was 800m run, 120 double unders, (this is what Wodify says, but I don’t remember the scaling number of single unders, I do remember talking about what to do and so I mixed double under attempts into my single unders). 40 wall balls and then max effort pullups.  I completed 18 total pull-ups which was actually 3rd male for the day.

08162018 – CrossFit & Bike

I woke up feeling a lot better this morning and did some “lite” CrossFit. I did one round of 30 kettlebell swings (35#), 30 lunges, and 30 situps with my 8# medicine ball.  No timer or anything.  Just a quick get the blood moving workout.

Then I rode to a training at the central office so I got in 3 miles of biking!

08152018 – Bike

Hi-Ho, Hi-Ho, Back to work I go.

Bike commuted to work today even though I felt a little tired and groggy still. I don’t get to bike commute very often so I’m glad I took advantage of it while I could.

About 11 miles total.

08132018 – CrossFit

We rolled in last night around 11pm after almost 12 hours of traveling.  So I wasn’t super stoked when the alarm went off at 4:50am, but it was nice to be back at the gym!

After our warm-up we hit the Sumo Deadlifts.  Since I missed last week’s lifts I didn’t do the weights as described. I did 6×5 at 155#’s.  It felt good, a little heavy but not too bad.

Once we finished them we did a rowing workout.  It was 8 rounds of 1 minute on/1 minute off of max calorie row.  We alternated people on the rowers so it wasn’t exactly one minute off, but close enough!  I finished with 171 calories over the 8 minutes of work.  I averaged 22 calories per minute with 21 being the lowest and 24 calories the highest (on the last one).

It felt great to be back.