Running log for Wednesday, January 18th: Revenge of the wimps

Tuesday was supposed to be Crossfit in the morning (the Wednesday class was moved to Thursday and I didn't want to go the next morning after my scheduled long run on Wednesday evening), but became a rest day. I didn't even set foot in the gym, instead having a nice quiet lunch with Kiza and no kids. It was heavenly.

Today, was supposed to be workout at lunch, long run (10ish km) after the kids were in bed. But 3 of the Crossfit girls were running together (75min run) this morning instead of Crossfit. So I decided to join them, the distance was right and I'd get it over with and free up my evening. So up crazy early, dressed and out the door to run the 3km along their route towards their start point at a local Tim Horton's, expecting to cross paths with them at any moment.

Made it all the way to the Timmy's and no sign of them. Asked the Tim's staff if three ladies in running gear had been there: "No, sorry".  Well crap. I wasn't running in this crap alone, it was cold and dark and I hadn't even had a coffee yet. So I headed home. 6km total, 35min. Good enough.

I got home to a bunch of Facebook posts "It was too icy, wah wah wah... decided not to go", "Run cancelled", "I fell back alseep". Wimps. I expected one of them to cancel, but not all three.

Not sure what I'll do at lunch, but at least my evening is free, and I'll go to Crossfit in the morning relatively rested.

Crossfit log for Monday, January 16th

Crossfit today was:
Strength: Dead Lift (235# woot!) I think this either matches my previous PB or is a new one. It was heavy. I have a long way to go to meet my 2012 goal of 2x my body weight (340-350#)

WOD - 3 rounds for time:
-10 pull-ups
-20 kettle bell sumo dead lift high pull 20kg
-10 kettle bell goblet squats 16kg

7:00

Post core work - 3 rounds not timed:
-10 knees to elbows
-rock side to side with 20kg kettle bell

Running log for Saturday, January 14th

Hilly 12km in the snow covered windy streets of Orleans done.

It was chilly, so I pushed the pace a bit for a long run. Finished in 1:03.

Felt strong, could have gone longer, maybe next week I'll jump to 16km instead of 14km.

Crossfit log for Friday, January 13th

Fight Gone Bad this am. Took my own advice from last time and went lighter to try and make the engine the limiter and not muscle fatigue

Did much better, a lot less stopping, but the wall balls and sumo dead lift high pulls in the last round sadly didn't go unbroken.

Scored 250. Using 55# bar (for the push press and sumo dead lift high pull) and 14# med ball. Happy with that.

Last time at prescribed (Rx) weight 75# bar and 20# med ball, score was 182.

I'll call it a success.


ETA:
Fight Gone Bad:
3 rounds 5 minute (1 min at each station) 1 minute rest between rounds.
-wallballs 20# med ball (1 rep = 1 point)
-sumo dead lift high pull 75# bar (1 rep = 1 point)
-box jumps 24" box (1 rep = 1 point)
-push press (1 rep = 1 point)
-row (1 cal = 1 point)

Running log for Friday, January 13th

16:00 run on the treadmill starting at 10.5km /hr increasing by 0.5km/hr every 2 minutes.

Followed by stretching hip flexors and hamstrings. Then steam room

Crossfit log for Wednesday, January 11th

First time back at Crossfit since before Christmas! So my resolution went out the door.

My plan for Crossfit is to go lighter and more intense, so of course the first WOD is double unders, which clearly you can't go lighter.

The abmat wall balls (sit up with a medicine ball that you throw against the wall on the way up, and catch on the way down) 14# was the lightest available and that was too heavy.

5 rounds of:
jump ropes (couldn't manage the 50 double unders)
tuck jumps (for those that didn't do double unders)
abmat wall balls
150-120-90-60-30
10-10-10-10-10
50-40-30-20-10

Ended up DNFing at the 15 min mark, but it was still a good workout. Everyone was done when I started my 4th round so I pickup up a 6# med ball and it was so much easier, I wish I'd had an 8 pounder from the beginning. Oh well.

Then we did strength. 4 rounds of ring dips to failure followed by feet elevated ring rows also to failure. Brutal. I'll be sore tomorrow and Friday for sure.

Back from vacation, Around the Bay training begins now.

Back from vacation. Did 2 workouts all week, not very good ones, but better than nothing.

Around the Bay training starts today with a lunch time run just to work the kinks out, nothing serious, just get the legs going.

Hopefully back at Crossfit tomorrow morning, or Wednesday at the latest.

Much to Kiza's chagrin, my training plan is somewhat... nebulous.

Basically, 

- intervals on treadmill (either tabata, kilometre repeats, ripsnorter or frog in boiling water) on two Crossfit days (Monday, Friday), 

-flat easy long mid-week run, building to between 15km and 18km on Wednesday (also a Crossfit day), and 

-hilly long run on the weekend, building to 30km. 

-Tuesdays and Thursdays and 1 weekend day off (by off I mean mobility work and stretching with focus on hips, shoulders and hamstring/aductors).

I think that will put me in pretty good shape for the end of March.

Ran 6km on the hamster mill at the Y, last 2km were rough.