Didn't get a great night's sleep. Had a hard time getting out of bed, but I managed it.
The workout didn't play in my favour, except the first part.
Pre-WOD:
- 50 wall balls (go for unbroken)
- 30 hollow rocks
Went with the 14# med ball, and had no problem with 50 reps unbroken.
Did the hollow rocks with short breaks every 10 reps.
Then it went down hill.
Power snatch 2 sets of 2 at 80%, 2 sets of 2 at 85%. Did 115# and 120#.
Struggle with some of the reps. Not joyful.
The WOD was not fun.
3 x 4 minute AMRAP on 2:00 break
- 4 muscle ups (scaled to 4 chest to bar + 4 dips)
- 8 overhead squats (did women's Rx 75#)
- 12 box jumps
Can't OHS in nanos, can't box jump in lifters. FML. Did the best I could but I got slower with each round.
First 4:00 did 1 round + 15 reps, second I did 1 round + 12 reps, last I did 12 reps.
Not fun at all.
Showing posts with label Shoes. Show all posts
Showing posts with label Shoes. Show all posts
Tuesday, 30 June 2015
Friday, 26 June 2015
Crossfit log for Friday, June 26th
I really wanted to stay in bed this morning, but I knew it would throw my whole morning off if I didn't.
So I rolled out of bed 15 minutes after my alarm and still managed to get to the gym with 3 minutes to spare.
We started with some light back squats 5 sets of 6 @ 50% of max, so I did 155#.
I couple of the other guys put the same weight, but I'm fairly sure their max squat isn't over 300#. This workout could've been done easily at more than 50%, and if I hadn't gone heavy yesterday at lunch I might well have done so myself.
I felt very legit at 155#. Good for the ego.
Then we did dumbbell overhead press. Can't remember the last time I did this, definitely not since starting Crossfit.
We did 5 triples at heaviest weight possible. I figured I could do 115# with a barbell, so divide by 2 for dumbbells, 57.5#. But dumbbells will be harder so maybe take 10% off? I was just guessing here. Warmed up a bit with 20# and 35# dumbbell.
35# was way too light, but the next dumbbells we have are 50#, which falls into my estimate above, so I did that. Very difficult to stabilize overhead, but I manged.
The WOD was not fun.
2 rounds for time:
- 10 snatches 155#/105# (did women's weight)
- 20 toes to bar (did 15)
- 80 double unders.
The biggest issue with this workout was shoes. I don't like to snatch in my Nanos, but I don't like to do double unders in my lifters.
So I chose the Nanos. I almost went with my lift trainers, and I should have, but que sera, sera.
My back foot lost lateral stability a couple of time so the last 5 snatches I dropped to 95#.
Toes to bar were a struggle after the initial 10 reps (done in 2 sets of 5)
Double unders were random again, first round was like 8, 2, 0, 0, 4, 12, 20, 16, 18. Then second round was a bit better, 13, 13, 15, 10, 11, 18.
15:07 total time. Not my best workout, but it's done.
So I rolled out of bed 15 minutes after my alarm and still managed to get to the gym with 3 minutes to spare.
We started with some light back squats 5 sets of 6 @ 50% of max, so I did 155#.
I couple of the other guys put the same weight, but I'm fairly sure their max squat isn't over 300#. This workout could've been done easily at more than 50%, and if I hadn't gone heavy yesterday at lunch I might well have done so myself.
I felt very legit at 155#. Good for the ego.
Then we did dumbbell overhead press. Can't remember the last time I did this, definitely not since starting Crossfit.
We did 5 triples at heaviest weight possible. I figured I could do 115# with a barbell, so divide by 2 for dumbbells, 57.5#. But dumbbells will be harder so maybe take 10% off? I was just guessing here. Warmed up a bit with 20# and 35# dumbbell.
35# was way too light, but the next dumbbells we have are 50#, which falls into my estimate above, so I did that. Very difficult to stabilize overhead, but I manged.
The WOD was not fun.
2 rounds for time:
- 10 snatches 155#/105# (did women's weight)
- 20 toes to bar (did 15)
- 80 double unders.
The biggest issue with this workout was shoes. I don't like to snatch in my Nanos, but I don't like to do double unders in my lifters.
So I chose the Nanos. I almost went with my lift trainers, and I should have, but que sera, sera.
My back foot lost lateral stability a couple of time so the last 5 snatches I dropped to 95#.
Toes to bar were a struggle after the initial 10 reps (done in 2 sets of 5)
Double unders were random again, first round was like 8, 2, 0, 0, 4, 12, 20, 16, 18. Then second round was a bit better, 13, 13, 15, 10, 11, 18.
15:07 total time. Not my best workout, but it's done.
Thursday, 9 October 2014
The 2014 Wellness Challenge 5km race report
I haven't written a race report since the Goofy Race and a half challenge in January 2013. That's was my last race. Wow.
Last time I did this event, I ran from downtown as a warm up and had a really good result.
Having virtually no running under my belt in the last 18 months, turns out that wasn't a great strategy this time.
I underestimated how far it is from my office to the start (4.25km) and headed out far later than I should have. The head wind was no picnic either, this would be a challenging race for the back stretch was into that wind.
The drizzle, which Accuweather.com claimed wasn't happening, made for chills when then wind gusts picked up.
My legs were already fatigued and I had to turn up the pace with 1km of my "warm up" left and not much more than 5 minutes to make it in time (I was running backward along the race course and just passed the 1km marker heading to the start area).
I arrived in the corral in time to hear the announcer say "30 seconds!". Yikes!
Well, too late to worry about it, I took of at a slower pace, to hopefully find my legs soon, that seemed to be working. At the first kilometre marker, someone just behind me yelled out, that was a 5:20 first kilometre (I had no watch). Not stellar, but not too bad.
By 2km (which was really 6.25km for me!) I was starting to rethink my strategy. I took a quick walk break and regrouped. I started up again with a better spring in my step, but noticed that my right foot was tingly.
By 2.5km it was numb. I loosened my shoe and shook it out, didn't seem to help. So now I'm a bit paranoid since I've been having back issues, I hope it's not spinal nerve issues! But it felt familiar, I've had this before. I decide to take off my shoes and socks and when I did it was already better, I could see the pattern of my socks imprinted on the top of my foot.
I couldn't think of anything else to do, so I took off barefoot, holding my shoes in each hand. I've done enough barefoot running to know I could handle 2km, so I figured: why not? And I was moving. The last 2km were the fastest I'd run all day. It felt glorious. The wet pavement under my feet felt strangely soothing.
I got a lot of shocked and surprised comments from the runners I passed when they noticed I was in my bare feet.
I had already lost a ton of time so there was no real goal to achieve other than finishing strong. And that's what I did.
Without the insane warm up run or had I left 15 minutes earlier to to have time to recover before the race it would've been a completely different story. Not necessarily any better story, but very different. I likely would've started way too fast as usual.
A personal worst by nearly 10 minutes! Definitely not the smartest race I've ever run, but it was nice to be out there on the race course again.
Last time I did this event, I ran from downtown as a warm up and had a really good result.
Having virtually no running under my belt in the last 18 months, turns out that wasn't a great strategy this time.
I underestimated how far it is from my office to the start (4.25km) and headed out far later than I should have. The head wind was no picnic either, this would be a challenging race for the back stretch was into that wind.
The drizzle, which Accuweather.com claimed wasn't happening, made for chills when then wind gusts picked up.
My legs were already fatigued and I had to turn up the pace with 1km of my "warm up" left and not much more than 5 minutes to make it in time (I was running backward along the race course and just passed the 1km marker heading to the start area).
I arrived in the corral in time to hear the announcer say "30 seconds!". Yikes!
Well, too late to worry about it, I took of at a slower pace, to hopefully find my legs soon, that seemed to be working. At the first kilometre marker, someone just behind me yelled out, that was a 5:20 first kilometre (I had no watch). Not stellar, but not too bad.
By 2km (which was really 6.25km for me!) I was starting to rethink my strategy. I took a quick walk break and regrouped. I started up again with a better spring in my step, but noticed that my right foot was tingly.
By 2.5km it was numb. I loosened my shoe and shook it out, didn't seem to help. So now I'm a bit paranoid since I've been having back issues, I hope it's not spinal nerve issues! But it felt familiar, I've had this before. I decide to take off my shoes and socks and when I did it was already better, I could see the pattern of my socks imprinted on the top of my foot.
I couldn't think of anything else to do, so I took off barefoot, holding my shoes in each hand. I've done enough barefoot running to know I could handle 2km, so I figured: why not? And I was moving. The last 2km were the fastest I'd run all day. It felt glorious. The wet pavement under my feet felt strangely soothing.
I got a lot of shocked and surprised comments from the runners I passed when they noticed I was in my bare feet.
I had already lost a ton of time so there was no real goal to achieve other than finishing strong. And that's what I did.
Without the insane warm up run or had I left 15 minutes earlier to to have time to recover before the race it would've been a completely different story. Not necessarily any better story, but very different. I likely would've started way too fast as usual.
A personal worst by nearly 10 minutes! Definitely not the smartest race I've ever run, but it was nice to be out there on the race course again.
Friday, 7 March 2014
Crossfit log for Friday, March 7th: Crossfit Open 14.2
The 2014 Crossfit open week 2. I intentionally avoided the announcement. Which turned out to be easy, I fell asleep before it even aired at 8pm!
I didn't even look it up before leaving the house.
I did all of my nutrition except creatine again, I meant to take some last night but forgot. Oh well. I'm likely saturated anyway.
It wasn't until I was putting on my shoes that I found out what it was.
It was modelled after last year's super Fran, but a bit different.
2 rounds in 3 minutes of
10 overhead squats
10 chest to bar pull ups.
If you complete 2 rounds before the time is up, you buy yourself another 3 minutes. Unlike last year's 13.5, you can't start the next round right away, you rest until the 3 minutes are up then start the next 3 minute segment. Each segment you increase the rep count by 2. So the first 3:00 is 2 rounds of 10 reps, the next 3:00 is 2 rounds of 12 reps, the 2 rounds of 14 reps, and so on.
This last paragraph was for informational purpose only, as I didn't not make it past the first 3 minutes.
In fact, I didn't even make it to the chest to bar pull ups. If you have read much of my blog you will know that my whole year of mobility was to address my inability to do over head squats.
At least I had my new lifting shoes from Risto, which gave me 1" heel. So I grabbed Mitch's warm up bar (75#) just to try one. No go. I couldn't break parallel with my hips. Now I'm thinking this will be a joke.
So I grab a women's bar (35#) and try a couple and after a few reps I was able to get low enough. Okay, my physio said that even he take many warm up reps before he can get full range of motion.
So I add a bit of weight and even at 75# I was able to get multiple good reps. I confirmed that I could use the women's bar (the grip is narrower, and I'd been a having some success, so I wanted to keep going with what worked) and put on 25# plates for 85#. Again, 2 or 3 reps out of 5 or 6 attempts.
So I added 5# plates and went off to judge Natasha's performance. Sadly, despite getting a chest to bar recently, having done so many this week, she was sore and just couldn't get one. She breezed through her overhead squats and spent 2 and a half minutes trying to get a pull up. Frustrating.
But not as frustrating as my turn. All the practice I did left my shoulder's fatigued, first two attempts weren't low enough. Third try and I finally got a good solid overhead squat at 95#. Every subsequent attempt was either too shallow, of if I got deep enough, I lost the bar, unable to stabilize the shoulder.
Total score for 14.2: 1.
Oh well, it was a PR. ;)
Afterwards, I grapped the 5lbs practice bar which is shorter, and I can press my hands against the collars. Way easier to stabilize the shoulders and I did a bunch without issue. I guess I need to work on shoulder stability.
Progress.
I didn't even look it up before leaving the house.
I did all of my nutrition except creatine again, I meant to take some last night but forgot. Oh well. I'm likely saturated anyway.
It wasn't until I was putting on my shoes that I found out what it was.
It was modelled after last year's super Fran, but a bit different.
2 rounds in 3 minutes of
10 overhead squats
10 chest to bar pull ups.
If you complete 2 rounds before the time is up, you buy yourself another 3 minutes. Unlike last year's 13.5, you can't start the next round right away, you rest until the 3 minutes are up then start the next 3 minute segment. Each segment you increase the rep count by 2. So the first 3:00 is 2 rounds of 10 reps, the next 3:00 is 2 rounds of 12 reps, the 2 rounds of 14 reps, and so on.
This last paragraph was for informational purpose only, as I didn't not make it past the first 3 minutes.
In fact, I didn't even make it to the chest to bar pull ups. If you have read much of my blog you will know that my whole year of mobility was to address my inability to do over head squats.
At least I had my new lifting shoes from Risto, which gave me 1" heel. So I grabbed Mitch's warm up bar (75#) just to try one. No go. I couldn't break parallel with my hips. Now I'm thinking this will be a joke.
So I grab a women's bar (35#) and try a couple and after a few reps I was able to get low enough. Okay, my physio said that even he take many warm up reps before he can get full range of motion.
So I add a bit of weight and even at 75# I was able to get multiple good reps. I confirmed that I could use the women's bar (the grip is narrower, and I'd been a having some success, so I wanted to keep going with what worked) and put on 25# plates for 85#. Again, 2 or 3 reps out of 5 or 6 attempts.
So I added 5# plates and went off to judge Natasha's performance. Sadly, despite getting a chest to bar recently, having done so many this week, she was sore and just couldn't get one. She breezed through her overhead squats and spent 2 and a half minutes trying to get a pull up. Frustrating.
But not as frustrating as my turn. All the practice I did left my shoulder's fatigued, first two attempts weren't low enough. Third try and I finally got a good solid overhead squat at 95#. Every subsequent attempt was either too shallow, of if I got deep enough, I lost the bar, unable to stabilize the shoulder.
Total score for 14.2: 1.
Oh well, it was a PR. ;)
Afterwards, I grapped the 5lbs practice bar which is shorter, and I can press my hands against the collars. Way easier to stabilize the shoulders and I did a bunch without issue. I guess I need to work on shoulder stability.
Progress.
Tuesday, 4 February 2014
Crossfit log for Tuesday, February 4th
Okay. I thought yesterday was tough.
For strength it was similar. One squat clean, but instead of into a thruster, back up and 4 strict presses. Rest 90 seconds, then do as many chest to bar pull ups as possible. Rest 90 seconds. Repeat 3 more times.
Did 115#. The last two sets I was only able to get 3 presses, the fourth just wouldn't go.
The pull ups, I did 10 the first round, then 5 or 6 the 3 others.
The WOD was killer.
For time (15 minute cap).
25 burpees
35 wall balls 20#
25 power cleans 115# (Rx was 135#)
35 wall balls 20#
25 burpees.
That was 15 minutes of suck.
I broke it up 5 reps at a time until the second set of wall balls, which I did 10, 10, 10 and 5. The last 15 burpees I did unbroken, because time was running out.
I ended up going over by 10 seconds.
I don't often end up on my back gasping for breath after a WOD, but today I was. Man those burpees suck. I almost wish I had done Rx and took more time on the cleans to do less burpees.
Done.
Did 10 minutes in the squat with my Asics lifting shoes. 20 left for the day.
For strength it was similar. One squat clean, but instead of into a thruster, back up and 4 strict presses. Rest 90 seconds, then do as many chest to bar pull ups as possible. Rest 90 seconds. Repeat 3 more times.
Did 115#. The last two sets I was only able to get 3 presses, the fourth just wouldn't go.
The pull ups, I did 10 the first round, then 5 or 6 the 3 others.
The WOD was killer.
For time (15 minute cap).
25 burpees
35 wall balls 20#
25 power cleans 115# (Rx was 135#)
35 wall balls 20#
25 burpees.
That was 15 minutes of suck.
I broke it up 5 reps at a time until the second set of wall balls, which I did 10, 10, 10 and 5. The last 15 burpees I did unbroken, because time was running out.
I ended up going over by 10 seconds.
I don't often end up on my back gasping for breath after a WOD, but today I was. Man those burpees suck. I almost wish I had done Rx and took more time on the cleans to do less burpees.
Done.
Did 10 minutes in the squat with my Asics lifting shoes. 20 left for the day.
Monday, 3 February 2014
Strength and mobility log for Monday, February 3rd
Started with mobility. Did my homework on shoulders and hips.
Sat in a squat in my good lifting shoes for 10 minutes.
Finally decided to do push press. Three sets of 3 at 135#-155#-155#.
Last rep on the last two sets was a real fight to lock out. So good.
Finally stretch my calves and did another 10 minutes in the squat, with no shoes. Much, much harder. Only lasted 9 minutes. Plus I had to reset at 5:00, which cost me 30 seconds or so.
It'll do. I think I'll stick to shoes for the next little while and then try barefoot again later.
Sat in a squat in my good lifting shoes for 10 minutes.
Finally decided to do push press. Three sets of 3 at 135#-155#-155#.
Last rep on the last two sets was a real fight to lock out. So good.
Finally stretch my calves and did another 10 minutes in the squat, with no shoes. Much, much harder. Only lasted 9 minutes. Plus I had to reset at 5:00, which cost me 30 seconds or so.
It'll do. I think I'll stick to shoes for the next little while and then try barefoot again later.
Friday, 31 January 2014
Crossfit log for Friday, January 31st
First day back since I was sick Tuesday.
Not that I'd been idle, but being at Crossfit is not the same as going to the gym.
Interestingly we did behind the next snatch grip push press, which I toyed with the idea of doing yesterday.
3 sets of 4, Andrew and I settled on 115#
Then the hard part. Snatch balance. 3-3-2-2-2-1
Andrew has even more trouble with this than I do. But I somehow managed to get into a squat with the bar overhead. My new 1" shoes helped no doubt.
It was still rough. Did empty bar for the first sets, then upped it to a whopping 65# for the rest. I call it progress.
The WOD was a 12 minute AMRAP.
7 chest to bar pull ups
30 double unders
15 dead lifts with the axle @ 110#
7 shoulder to overhead with same axle
15 double unders
Except I did 30 double unders every time.
We staggered the start a bit to share an axle, but Andrew caught up to me, I hurried through the dead lifts and let him do his, with a bit of rest I did the STO touch and go really fast. Surprised myself.
Managed 2 full rounds and made it to 4 STO of round 3. Not bad. I would have finished 3 rounds if I'd done the 15 double unders at the end of each round instead of 30! Which also explains how Andrew caught up to me
Afterwards I spend 5 minutes in a squat, but in my nanos, sucked more but did it.
Then I got an extra 2.5 minutes waiting for the bus. That leaves 22.5 minutes for the day.
Not that I'd been idle, but being at Crossfit is not the same as going to the gym.
Interestingly we did behind the next snatch grip push press, which I toyed with the idea of doing yesterday.
3 sets of 4, Andrew and I settled on 115#
Then the hard part. Snatch balance. 3-3-2-2-2-1
Andrew has even more trouble with this than I do. But I somehow managed to get into a squat with the bar overhead. My new 1" shoes helped no doubt.
It was still rough. Did empty bar for the first sets, then upped it to a whopping 65# for the rest. I call it progress.
The WOD was a 12 minute AMRAP.
7 chest to bar pull ups
30 double unders
15 dead lifts with the axle @ 110#
7 shoulder to overhead with same axle
15 double unders
Except I did 30 double unders every time.
We staggered the start a bit to share an axle, but Andrew caught up to me, I hurried through the dead lifts and let him do his, with a bit of rest I did the STO touch and go really fast. Surprised myself.
Managed 2 full rounds and made it to 4 STO of round 3. Not bad. I would have finished 3 rounds if I'd done the 15 double unders at the end of each round instead of 30! Which also explains how Andrew caught up to me
Afterwards I spend 5 minutes in a squat, but in my nanos, sucked more but did it.
Then I got an extra 2.5 minutes waiting for the bus. That leaves 22.5 minutes for the day.
Wednesday, 29 January 2014
Strength and mobility log for Wednesday, January 29th
Well maybe it wasn't the doubling up of strength work that killed me Monday.
I woke at around midnight that night, after crashing at 7:30pm, shivering. My skin was burning to the touch. I didn't even have the will to get some Tylenol. (my go to: Advil, doesn't mix well with creatine).
After about an hour I was able to fall back to sleep, but kept waking, I just couldn't get comfortable.
I stayed in bed all day Tuesday, stirring only to get the kids at daycare, make a pitiful supper, which I ate none of, and give some quick baths before I was back in bed for the night.
No fever (without Tylenol, I was willing to risk it, to see if the symptoms had resolved themselves, which looks like they had). But I still woke up in the night and took a couple of hours to fall back to sleep.
This morning I tackled the day as any other, following my routine as much as possible (minus Crossfit, plus a planned trip to Delilah's nephrologist).
Took my nutrition, went to the gym at lunch.
Yeah, that might have been a mistake.
I wanted to try my new lifting shoes and missing a whole 24 hours of training, is like craziness.
So I did a short front squat/back squat workout and I was wiped.
4 sets of 2 front squats 4 back squats @ 185#.
Was way harder than it should have been. Oh well done is done.
I tried to hold a squat for the 30min/day 30 day squat challenge it sucked. Badly.
I'll try again tomorrow, I'll work up to 10 minutes and then start by doing 3 sets of 10 minutes throughout the day.
I woke at around midnight that night, after crashing at 7:30pm, shivering. My skin was burning to the touch. I didn't even have the will to get some Tylenol. (my go to: Advil, doesn't mix well with creatine).
After about an hour I was able to fall back to sleep, but kept waking, I just couldn't get comfortable.
I stayed in bed all day Tuesday, stirring only to get the kids at daycare, make a pitiful supper, which I ate none of, and give some quick baths before I was back in bed for the night.
No fever (without Tylenol, I was willing to risk it, to see if the symptoms had resolved themselves, which looks like they had). But I still woke up in the night and took a couple of hours to fall back to sleep.
This morning I tackled the day as any other, following my routine as much as possible (minus Crossfit, plus a planned trip to Delilah's nephrologist).
Took my nutrition, went to the gym at lunch.
Yeah, that might have been a mistake.
I wanted to try my new lifting shoes and missing a whole 24 hours of training, is like craziness.
So I did a short front squat/back squat workout and I was wiped.
4 sets of 2 front squats 4 back squats @ 185#.
Was way harder than it should have been. Oh well done is done.
I tried to hold a squat for the 30min/day 30 day squat challenge it sucked. Badly.
I'll try again tomorrow, I'll work up to 10 minutes and then start by doing 3 sets of 10 minutes throughout the day.
Monday, 27 January 2014
Crossfit log for Monday, January 27th
I should be getting my new lifting shoes today. (on a side note I really really hate UPS).
Today Coach Alex didn't make it, with the horrible road conditions, he wreck into a curb and damaged his car. Sucks.
His replacement? Coach Frank. The boss. The head coach and inventor of our torturous programming.
It was actually a fun workout. Similar to one they had to do this weekend at the Firebreather competition (which he and teammates Anne, Alex, Michelle, Tim and Nathalie took first place!!).
Initially a 14 minutes AMRAP, he allocated an extra 3 minutes, in hopes we'd make it to the end. We where shy 16 double unders.
In teams of the 3, share the work (reasonably equally)
-200 wall balls
-100 toes to bar
-150 box jumps
-200 double unders.
It was difficult to share equally, one of us was stronger than me the other weaker, but I think it worked out fairly balanced.
Double unders killed me, I got 3 turns, the first one I barely got 5, then I got a good string of 30 something, and third time like 6. Ugh.
Wall balls and box jump were solid. Toes to bar, I worked really hard, and managed to get a couple of good sets in.
Because Frank was late, we (those of us that could stay) did the strength work with the 6:30 class.
We worked on clean and jerk at 75% of max (I used 135# instead of 139#)
- 2 cleans + 1 jerk
- 1 clean + 2 jerks
repeat.
Did okay. Frank gave me some good pointers.
Today Coach Alex didn't make it, with the horrible road conditions, he wreck into a curb and damaged his car. Sucks.
His replacement? Coach Frank. The boss. The head coach and inventor of our torturous programming.
It was actually a fun workout. Similar to one they had to do this weekend at the Firebreather competition (which he and teammates Anne, Alex, Michelle, Tim and Nathalie took first place!!).
Initially a 14 minutes AMRAP, he allocated an extra 3 minutes, in hopes we'd make it to the end. We where shy 16 double unders.
In teams of the 3, share the work (reasonably equally)
-200 wall balls
-100 toes to bar
-150 box jumps
-200 double unders.
It was difficult to share equally, one of us was stronger than me the other weaker, but I think it worked out fairly balanced.
Double unders killed me, I got 3 turns, the first one I barely got 5, then I got a good string of 30 something, and third time like 6. Ugh.
Wall balls and box jump were solid. Toes to bar, I worked really hard, and managed to get a couple of good sets in.
Because Frank was late, we (those of us that could stay) did the strength work with the 6:30 class.
We worked on clean and jerk at 75% of max (I used 135# instead of 139#)
- 2 cleans + 1 jerk
- 1 clean + 2 jerks
repeat.
Did okay. Frank gave me some good pointers.
Thursday, 7 June 2012
Running log for Thursday, June 7th
So yesterday I finally caved to temptation and
replaced my smoke damaged Mizuno Wave Universe 3's with some flashy red
Wave Universe 4's (sadly they were out of the orange version).
So naturally I had to go for a run in them.
I haven't run outside since Around the Bay. I had no watch, but checked the clock when I left and when I got back.
As I sometimes like to do, I took care of form and let pace take care of itself. Felt awesome.
Did something I've never done before. I took my shirt off and ran bare chested. Felt a little bit naughty.
Ran just shy of 7km in just under 34 minutes. Love those shoes.
Today I wanted to do some mobility so to warm up I hopped on the treadmill and did a tabata set after a 6 min warm up. 12% incline, 4:36/km 20 seconds on, 10 seconds off 8 times. 4 minutes of work. Gut wrenching work.
So naturally I had to go for a run in them.
I haven't run outside since Around the Bay. I had no watch, but checked the clock when I left and when I got back.
As I sometimes like to do, I took care of form and let pace take care of itself. Felt awesome.
Did something I've never done before. I took my shirt off and ran bare chested. Felt a little bit naughty.
Ran just shy of 7km in just under 34 minutes. Love those shoes.
Today I wanted to do some mobility so to warm up I hopped on the treadmill and did a tabata set after a 6 min warm up. 12% incline, 4:36/km 20 seconds on, 10 seconds off 8 times. 4 minutes of work. Gut wrenching work.
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