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Posts Tagged ‘Running’

Monday: Rest Day

Tuesday: CG Workout

Warm-Up: Annie 50-40-30-20-10 double unders and ab mat Sit-ups. 

I busted out my new speed rope for the first time and found that I’m extremely rusty with double unders.  I’ve been forced to stick with singles recently due to my wrist, after finishing 50 double unders painfully slow (I couldn’t string them together due to the brace on my wrist) I ditched the brace and was able to rattle off a few consecutive DUs.  My original goal was to complete the workout without doing any singles, but I abandoned that during the round of 30 as it was taking far too long.

Total Annie time: just under 16 minutes.

Workout: 3 Rounds

15 Deadlifts

15 Handstand Push-ups

15 Toes to Bar

I did the deadlifts at 125 (which I’m pretty sure is the heaviest I’ve ever done!! I typically put on 115).  It’s also the first time I’ve ever used 45 pound plates!  Completing 45 at this weight was a challenge but I was determined to get through the reps.

A handstand hurt too much so I tried pike push-ups but I didn’t trust my balance on my fist, so I dropped down and did some push-ups on my toes before retreating to my knees. 

Wednesday: 4 mile run.  Originally my plan was for 5 miles, but it was so windy (gusts up to 30 mph) I decided to cut the run a little short.  At times I felt as though I was running in place and others I felt as though someone was pushing me from behind.  My legs were cooked after the run so I spent the evening form rolling and tiger tailing. 

Thursday: Crossfit

Warm Up: 3 Rounds

8 Handstand Push Ups (I did pike push-ups)

20 Hollow Rocks

8 Ring Dips

Strength: 1 rep Push Press Max

Metcon: 14min AMARP

30 Double Unders

200 foot Famers Carry (20 10ft laps, so we had to keep turning around)

10 Shoot throughs with push-up and dip

This workout was much more difficult than it looked.  I made it through everything once and the double unders and push-up/dips two full times.  On the second set of farmers carries I decided to up the ante and carry 2 24kg kettlebells vs the 2 16kg kettlebells I carried the first round.  With the 24kgs I had to stop and adjust my grip about every 20 feet so it was slow going.  I made it about 160 feet before time ran out. 

1 Mile Recovery Run

Friday: Crossfit

Hero WOD: Lumberjack 20

20 Deadlifts (165 was the suggested RX, I did 135)

400m Run

20 Kettlebell Swings (24kg was RX, I tried this weight and couldn’t do it, I worked my way down until I got comfortable with the 18kg)

400m Run

20 Overhead Squats (holding the bar overhead bothered my wrist so I did 30 squats with a weighted plate)

400m Run

20 Burpees

400m Run

20 Chest to Bar Pull-ups (I did 20 pushups and 20 dips)

400m Run

20 Box Jumps

400m Run

20 Dumbbell Squat Cleans (I did one handed squat cleans with a kettlebell, I was running short on time so I just grabbed the closest kettlebell, not sure of the weight).

There was a 30 minute cut off for this workout, I finished in 29:57.  The only reason I managed to finish is because on the last 400m run there was a guy right behind me who I was determined not to let pass me.  He didn’t!  But then again he had no idea we were “racing”.  Regardless, I finished the last 400m as a sprint leaving me a little less than 2 minutes to catch my breath and complete 20 cleans. 

Saturday: My plan was to get up early and run, but when I got up early it was 25 degrees and windy.  Instead of running I headed to open gym and completed the following workout I found on crossfit.com:

Row 1000m

20 GHB Sit-ups

Row 750m

40 Toes to Bar

Row 500m

60 Sit-ups

I was tired and sore from the previous two days workouts, the row felt terrible and very forced.  Which it was because I had no desire to row, I kept trying to talk myself to downgrade the distances (750, 500, 250).  I managed to stick it out, and really pushed myself so I could get the rowing done faster and off the erg.

Instead of the toes to bar I ended up doing 20 lemon squeezers and 20 hollow rocks.  I have yet to get toes to bar so I figured I’d get a better workout substituting the movement.

Sunday: Rest Day!

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So a lot has changed since my last post. I’m no longer taking part in the Crossfit Open as I slipped on ice and busted my wrist shortly after completing the first workout.

I’ll give you a moment or two to get over the shock that I did something clumsy.

Luckily I didn’t break my wrist but it seems to be healing rather quickly at a snail’s pace and slowly regaining strength. So lifting has pretty much been out, just as I was becoming more comfortable with it. One would think I’d used this to my advantage and focus on running, considering I have big half marathon aspirations for this year.

But that’s not really the case.

I’ll be completely honest, as much as I say I love running, I’m a fair weather runner. If it’s cold, windy or rainy the odds that you’ll find me hitting the pavement are slim to none. I have enough trouble staying upright (see above) that the added challenge of ice and slick sidewalks is one I cower too.

Getting back into running hasn’t been as smooth as I had hoped. While I feel a lot faster than I was in the fall, building up the distance has been a hard fought battle. I find myself getting bored with running or sprinting for a period and then having to stop and catch my breathe. I’m registered for a half marathon at the end of May, so I’m hoping with the nicer weather I’ll be more motivated to lace up and hit the streets.

I’m grateful that I’m still able to work out with this injury, workouts for the past couple of weeks have consisted mainly of lower body and ab exercises. Both of which will hopefully make me a stronger runner.

And maybe improve my balance!

Monday: Rest Day.

Tuesday: Crossfit Bootcamp. I had to alter some of the exercises for my wrist. The pushups and ledge dips were done on fist (as it hurts to put pressure on my palm) and wall balls were done with a 10 pound ball, I didn’t dare to try catching the ball so I let it drop each time and reset.

For time:
30 Burpees
40 Kettlebell swings
50 Ab mat situps
800M Run
30 Wall Balls
40 Box Jumps
50 Ledge Dips
800M Run
30 Walking Lunges
40 Kettlebell Twists
50 Pushups
400M Sprint

Wednesday: Crossfit
400M Sprint
6 minute AMRAP: 5 Pullups, 10 pushups, 16 squats

4 Rounds:
3 Sots Press
10 Bent over rows
12 Overhead Step-ups with 25 pound weight (these were killer)

4 Rounds for time:
9 Power Cleans (I did deadlifts)
18 Lateral Bar Hops
9 Floor Wipers

Thursday: CG Workout
Double under warm up
4 Clean and Press
8 Deadlifts
12 Front Squats (I did weighted squats)

Since this was my first time back lifting I just used a 35 pound bar with no weight. I felt pain when trying to do the front squats so I switched and did weighted squats.

Friday: Crossfit Open Gym
5 Rounds
8 Kettlebell Swings (16kg)
8 GHB Sit-ups

18 Minute AMRAP
10 Deadlifts (85 pounds)
400M Sprint

A couple hours later I decided to take advantage of the nice weather and headed out for a 4 mile run.

Saturday: 5 mile run. My legs were pretty spent, all of my workouts for the last couple of weeks have been leg focused, but I was able to make it 5 miles with a couple walk/stretch breaks.

Sunday: Rest Day

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2 months into the year seems to be a good time to take a pulse on my 2013 goals for this year. 

Goal #1: 1 Unassisted Pull-up.  I clearly haven’t achieved this yet, you’d have heard about it 1000 times by now, but I have been practicing both during class and at open gym.

Goal #2: 1 Unassisted Handstand Push-up. No real progress here, though while I was dealing with rib I did a bunch of pike push-ups off my coffee table (for some reason that didn’t bother my rib).

Goal #3: 1:45 Half Marathon.  Training for this begins this weekend.  I’ll put it out there now that I’m not prepared.  So there’s that. 

Goal #4: Increase Savings by $5000.  Saving has been (extremely) slow but steady, but I’m no longer dipping into my savings every month so there’s so progress.  As of right now my tax return is designated for my savings account so that will be a big help.

Goal #5: Stop Gossiping and Complaining.  I’ve stopped myself from gossiping or complaining a couple times but other times I don’t realize I’m doing it until it’s too late.  Or I realize I’m about to do it and don’t care to stop myself. 

Goal #6: Attempt two new meals a month.  I’ve only attempted one new meal thus far, though I’ve had ample opportunity to take the path less traveled, I’ve stuck to the tried and true. 

I have cut out a couple recipes that I’d like to try, but I just haven’t gotten around to it yet. I trouble with this is that I’d most likely have to make a grocery list before I go shopping, that would take a lot of effort.  Right now I basically buy the same things every week so I don’t require a list. 

Fun Sad Fact: I’m super lazy when it comes to the most simple tasks. 

Goal #7: Stop Focusing/Dwelling on things I have no control over.  Some days this is much easier than others, some days all I want to do is complain, dwell and swear about things I can’t control. 

I do however feel as though I’m catching (and trying to stop) myself lingering on things I can’t control more and more.

Goal #8: Swear less. I gave up swearing for lent.  I still swear on occasion, but less so than I did before.  I’ve found that the less I complain and dwell on things the less I swear.  With these three goals I’ve found that I’m more aware of what I’m saying or thinking.  

Funny thing about this goal, anytime I read something that has a swear word I always pause before the word and consider whether or not I should say the word, even if I’m just reading to myself.

Goal #9: Volunteer Once a Month: February’s volunteer event got postponed until March due to the snowstorm a few weeks back.  I did however sign up to be a mentor to a student in the UCONN School of Business, we had our kickoff a few weeks ago. 

One-sixth of the way through the year and I feel as though I have a decent handle on most of my goals.  Having them posted on my fridge where I can see them every day helps, Though as I learned in 2012, some of the most exciting achievements aren’t planned

Fun Fact: The refrigerator door is the door most opened in my condo!

 

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Happy Monday! 

How was your weekend?  Did you watch the Super Bowl?

My weekend was great, for the first time in almost two weeks I hit up the gym on Saturday morning, I focused solely on legs and felt no pain in the rib area!  After running some errands I headed to my parents to hang out with them for the afternoon before catching up with Erin Saturday night.

Sunday morning I cut up veggies for the week and did some cleaning before heading to the local craft store with supplies to make this:

Newest decor!  I had been looking for a place to hang save the dates or cards, I thought this was a little classier than a bullentin board.

Newest decor! I had been looking for a place to hang save the dates or cards, I thought this was a little classier than a bullentin board.

I was pleasantly surprised at how easy this was, I had seen something similar on Etsy and decided it SHOULD be easy enough to make myself.  I didn’t have any instructions to follow so I decided just to wing it.  I purchased a frame, wire and mini clothes pins and 45 minutes later I had the finished project. 

I hit up a couple Super Bowl parties to round out the weekend and decided the power outage at the game was a signal I should head home and get to bed.   

And suddenly the weekend was over almost as quickly as that brief synopsis.

 If you know me in real life or have even read just two blog entries it won’t come as much of a surprise to you that I’m a little high strung and love having a plan.  Even if my plan is to be spontaneous, I’ll still come up with fun ideas of things I could spontaneously do.  I hate not being prepared.  For the longest time my kepta sweatshirt, a bathing suit/towel, change of clothes and a sleeping bag in my care, just in case. 

I feel as though the best way to seize the day/life is to be overly prepared. 

Ironically, this past fall was the first time I followed a concrete training plan.  I had a calendar, which showed each distance I should be running.  For the first couple of months I followed this schedule to a T, but towards the end of the training cycle I missed a lot of runs, mainly due to fatigue and hamstring pain. 

I liked having my training mapped out for me, seeing it written down seemed to hold me accountable for getting in the miles.    It left out the guess work, prevented me from overtraining in the beginning and served as a reminder of my goal towards the end. It allowed me to break the big goal, running 26.2 miles, into smaller easier to achieve smaller goals. I love crossing off the runs once they were complete, I felt accomplished regardless of how much the run sucked.    

Since I haven’t been able to do anything for the last two weeks, I’ve spent a lot of time researching half marathon training plans.  My plan is to focus on strength training/crossfit and speed work, two elements that were abandoned during marathon training.  I started rereading blog posts from last spring when I was training for the Tough Mudder and realized that when I spent time focusing on strength training, running seemed much more effortless.

I felt faster and could run for longer, a first run of the season 3 miler easily turned into a 5 miler.  A planned 5 miler turned into 8. 

Instead of following a training plan exactly, I’m making up my own, taking mileage suggestions from a couple different sources.  I know what I want my schedule to look like, strength/crossfit 2-3 times a week, running 3-4 times a week (switching up between tempo runs, speed work and long runs) and yoga once a week.  I’m going to follow a hybrid 8-12 week plan, the first four weeks will be lighter focusing on building a running base and regaining strength from my time off.  Then I’ll kick it up for the next seven weeks before scaling back for a taper the week before the race.

I realized last week that being injured might have been a small blessing; it’s forcing me to take time off and rest my body before I begin a training plan and it’s made me really excited and hungry to begin this training plan. 

I’ve run only a handful of times since the Philadelphia marathon back in November and each time it felt very slow and forced.  I’ve finally reached the point where I’m looking forward to running, a couple warm days last week revved this feeling up and I could barely sit still.

My plan for this week is to focus on leg workouts and slowly test adding bodyweight or light weight exercises.  I managed two run about a quarter mile home last night with no pain before realizing what a poor idea this was give how slippery the sidewalks were and my choice of footwear, laceless Chuck Taylors.

While my rib area feels about 95%, I know returning to Crossfit this week would not be in my best interests.  Even when I do return I’m planning on scaling back on the amount of weight I’m using.

T minus 3 weeks until training plan kickoff!

Do you follow training plans for races?  Do you make your own plan?

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Happy New Year!

A week late…but heartfelt just the same.

After much thought and consideration I came up with the following goals for 2013 and how I’m going to achieve them.

2013 Resolutions

1 Pull-up: Just one straight hanging unassisted pull-up. Just one. I’m currently using a band to do assisted pull-ups so my plan of attack will be to work on pull-ups at open gym, slowly decrease the size of the band I’m using and finally bang out ONE unassisted pull-up. This will most likely take me the entire year.

I will also consider this goal accomplished if I can manage one unassisted kipping pull up. Which might prove to be more difficult as I will also need to learn how to kip.

1:45 half marathon. As discussed here. I have a strong suspicion that if I achieve this in the spring my new goal will be a 4:15 marathon. Just putting that out there now.

Double-Unders: Learn how to do them.  I’ll be practicing these at open gym along with pull-ups.

Increase my savings. After nearly depleting it over the last 6 months I’d like to build it up over the next 12. This will be difficult as it’s so much fun to buy stuff and I’m in 3 weddings this coming summer. I’ve started creating lists of priority items that I need or could really use, these are the items that I purchase when extra money becomes available.

I’m also attempting to limit my trips to Target to once a month.

Stop gossiping and complaining. It gets me nowhere and no one needs or wants to hear it.   Perhaps I’ll start listening to NPR and reading more in an effort to have something to talk about.

Attempt two new meals a month. A follow up to last year’s cook dinner goal. I’ve been cooking a lot more since I live on my own, but typically go with the same meals because their easy and foolproof. Meals don’t have to be overly complicated or time consuming they just need to not be Turkey Chili or Fish/veggie burgers and sweet potato wedges.

Stop focusing on things I have no control over. I spend way too much time over analyzing and worrying about “what if” and the 150 potential outcomes. I always consider myself quite prepared yet none of the crazy scenarios I’ve planned for have ever come true so perhaps I should stop wasting time thinking about them.  In part this is a continuation of the progress I’ve made in terms of the negative thinking that nearly derailed my marathon training.  

Swear Less. A follow up to this, which fell by the wayside before Lent was even close to over. Swear words are not adjectives, I need to stop using them as if they were. I feel as long as I think about what I’m saying then I can easily chose more appropriate words to get my point across.
Volunteer: Since I didn’t even come close to achieving this last year I feel as though it needs to be added. I’m actually in talks to help the dog rescue organization I’ve been using with their social media and marketing.

What are your goals or resolutions for the new year?

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Hello!

How is everyone doing today?  Did you have a fabulous weekend?  I’m working on recovering from my weekend.

After giving my body a break from working out the week following the marathon, I was excited to get back into it last week in hopes of retaining some of my cardio while adding strength training.   As you may recall I put together the following schedule:

Workout Schedule for the week of November 26th:

Monday: Run

Tuesday: Yoga

Wednesday: Jillian Michael’s No More Trouble Zones DVD

Thursday: Run

Friday: Off

Saturday: Crossfit

I nailed Monday, Tuesday and Saturday, while taking Wednesday – Friday as rest days.  I don’t feel guilty at all in missing the workouts.  I thoroughly enjoyed the extra relaxation whether it came in the form of sleeping in, occupying the couch or catching up with friends. 

I practically ran home from work on Monday in anticipation of lacing up my sneakers for the first time since the marathon.  I couldn’t wait to see how my first non-training run over 4 months would feel.  Would I feel light, fast and free?  Would I finally get the runner’s high from the marathon? 

Since it was cold and I was in a time crunch with a conference call in one hour, I decided I’d only go 3 miles but I’d make it a hilly 3 miles.  My legs were tight when I started off and with the first big hill less than half a mile in I struggled with the climb and cursed myself for choosing this route.    

Despite the tight legs it felt great to be running.  The first 2 miles were tough but uneventful.  My legs finally loosed up a bit after the second mile and I felt as though I finished really strong.  I quickly showered, threw dinner together in the remaining time then stretched and foam rolled while on the call. 

Tuesday I hit up my local yoga studio for their hot yoga class.  Yoga has been a bit of a struggle lately as I’ve lost a lot of flexibility and some of the poses HURT!  Poses like Warrior 1 cause my legs to shake and I find myself counting down the minutes to corpse pose.   

My yoga struggles were instantly rewarded as I my legs felt 1000X better on my walk home.  For the first time in months I had to try to keep up with how fast my legs wanted to go! 

Saturday marked my first crossfit class in over 6 months!  I was equally parts excited and nervous as I walked into Avalon’s new location.  They did an amazing job designing the new gym.  The workout itself was pretty kick ass, it was composed of 2 WOD’s for time.

WOD #1: 6 Rounds

18-15-12-9-6-3 Box Jumps

3-6-9-12-15-18 Kettlebell Swings

10-10-10-10-10-10 Body Weight Ring Rows

10-10-10-10-10-10 Walking Lunges

WOD #2: 6 Rounds

18-15-12-9-6-3 Pull Ups (I did jumping pull ups)

3-6-9-12-15-18 Burpees

20-20-20-20-20-20 Ab Mat Situps

I completed the workout in 34:29 minutes. 

I love workouts like this that have a bunch of different exercises, while all Crossfit workouts provide a full body workout, I fell as though I really feel it during this type of workout.  It’s probably all in my head, but I feel more accomplished after finishing a variety of exercises.

Just as expected, I’m really feeling this workout 2 days later! 

Workout Schedule for the week of December 3rd:

Monday: Run

Tuesday: Crossfit

Wednesday: Run

Thursday: DVD workout

Friday: Rest

Saturday: Crossfit

Sunday: Run or Yoga

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Hey there!

How’s everyone’s week shaping up?  Any exciting plans for the weekend?

My week has been great!  I’m super excited about all the fun events and parties I have planned over the next month.  Nothing big planned for the weekend, I’m returning to crossfit on Saturday and I’m hoping to finish my Christmas shopping this weekend! 

Thanks for all the well wishes and positive feedback regarding the marathon!  I really appreciate it; the entire experience has been extremely humbling and rewarding. 

That being said, I’m unsure if I’ll run another marathon. 

I would love to run another marathon, but would not like to train for another marathon.  Running a marathon is not difficult; it’s the training that’s extremely demanding. 

Yet rewarding…

I learned a lot about running and myself while training for Philly.  Not only did I run 26.2 miles but I was able to overcome the mental struggles that plagued so many of my runs and races.  I haven’t completely conquered the self-doubt (and never will), but I’m now able to better identify its onset and stop it before it derails my run/day/work presentation.  

This is the first race I had ever followed a professional training plan for.  Before this, my training plan was always simply run; get in miles when you can, do your best.  I’ve never done tempo runs or speed work as part of a training plan (I didn’t for this marathon either), but I would love to try and see what the results would be. 

Come to think of it I’ve actually never done a tempo run and I’m not even 100% sure what they are, but I’m going to look into it and maybe try one. 

When I crossed the finish line my first thought was that I loved running (despite being bored with it just minutes before), I loved the way it allowed me to push myself and how accomplished it made me feel.

And immediately I started thinking of things I would love to improve on, my form, my speed.  I would love to train for a half marathon focusing on my speed and crushing my half marathon PR.  (I’d also like to improve on giving myself a break and enjoying my accomplishments). 

I want 1:50 1:45.

And I fully plan on achieving it in 2013. 

Spring half marathon anyone?!

Marathon training forced me to reestablish my running comfort zone, what was once the edge is now dead center.

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