Approaching Race Day...

Less than two weeks until race day! Woo hoo. I'm so excited about putting CrossFit Endurance to the test. I've stayed injury free, besides that neck strain I had the first week of training and I believe that was because of sleeping issues!

Two things that have seen me through, besides my coach of course, are the mobility wods and respecting rest and recovery. My longest run has been six miles and my longest set of interval runs were 800 meter runs. Less distance, more intensity, and getting stronger! That's what the focus of my training is all about.

Shoulder Press:

* I did the wrong weights for this. I should have increased the weights, but I accidently followed last month's cycle.

5 @ 45

5@ 50

5 * @ 57 + 4

Should have been 47, 54, and 61.

Conditioning:

12 Minute AMRAP

5 Hang Power Snatch 45#

7 Wall Ball 14#

9 Burpees

Rounds: 6 + 2 snatches

I did the full hang snatch with a squat. I believe my form and depth was pretty decent. Hitting the red line on the wall balls each time was questionable. I have the hardest time reaching that freakin red area! I thought I maintained a nice steady pace throughout all the movements.

Scores:

Soreness: 2

Fatigue: 2

Mood: 2

CFE WOD: (3 hours later)

8 x 200 meters, 1 minute rest

44, 43, 42, 42, 43, 42, 44, 44

5K repeats...

I'm amazed at the results of yesterday's 5K repeats! My route was definitely a "rolling" course and I felt great on the first one. I believe my effort level for the first 5K was about 80-85%. The second one was pretty tough especially after the first mile. My effort level for round 2 was about 95%.

I had to cut my rest to about 8 minutes because of time constraints and getting back to the babysitter.

Round 1:

23:52

About 8 minutes rest

Round 2:

24:40

On December 4th I did a 5K time trial and it was 25:28! CrossFit endurance rocks!

Scores:

Fatigue: 3

Mood: 2

Soreness: 2

Monday, January 31st

Dead Lift

5 @ 110#

5 @ 125#

*5 @ 140 + 4

Conditioning WOD:

5 rounds

3 minute AMRAP

1 minute rest

3 65# thrusters

6 ring dips

9 squats

Round 1: 3 + 1 thruster

Round 2 : 3

Round 3: 3 + 1 thruster

Round 4: 3

Round 5: 2 + 3 thruster + 6 ring dips + 2 squats

The ring dips were the hardest part for me. I used the red band.

Scores:

Fatigue: 2

Mood: 2

Soreness: 2

Motivation...

I'm working on getting back my mojo. I lost it last weekend which was not only physically draining, but mentally draining as well. For the first time during this training cycle all my scores reached to the 7-9 range! I think that is just another reason why CFE is a safe and smart way to train. I'm getting my motivation and confidence back, and looking forward to a fabulous weekend with our Capital family and Royce Gracie! I'm sleeping better too.

Catching up:

Monday: Rest

Tuesday: Swim

Wednesday:

Dead Lift de-load week.

5 @ 65

3@ 80

1 @ 95

* VERY easy!

7 rounds for time:

5 Dead lifts (I can't remember the weight, maybe 95#???)

10 Box jump

15 double unders

Time: 10:14

Surprisingly, the box jumps felt challenging, but not the dead lifts. Still working on stringing the double unders. I get them done faster with one single, one double.

Endurance:

2 2K Row:

8:51

8:38

Thursday:

500 m row

30 Overhead Squats 55#

20 elevated push ups

Time: 18:14

Friday:

Back Squat de-load week

5@ 50

3@ 65

1@ 75

VERY easy

Conditioning:

21-15-9

75# Front Squat

Burpees

Time: 8:01

Had to break of the first set of squats three times. Perfect weight to make that an intense workout.

Scores:

Soreness: 2

Fatigue: 2

Mood: 4 (Still a little distracted.)

Wednesday and Thursday

Wednesday:

Strength:

Strict Press:

5 @ 75% 50lb.

3 @ 85% 60lb.

1* @95% 65lb. + 4

Conditioning:

30 Back Squats 85#

2K Row

Time: 12:15

I broke the back squats up 10, 10, 10. I am starting to develop a new found love for rowing. I've learned not to freak out on the rower and keep my cadence low as I recover on the return.

Scores:

Soreness: 2

Fatigue: 1

Mood: 1

Today:

60 minute time trial

Distance covered: 6.4 miles

Average Pace: 9:22

I'm not thrilled with this result. I think I may have day dreamed and lost focus the first three miles as I didn't have to pay attention to mileage for once. The other variable to consider is the new route I took today. It was a pretty hilly one! I felt like I had a lot of climbing to do which is great since I have been doing most of my runs on the track and at Burke Lake. Around mile 3 and 4 I felt my body kicking up the pace naturally! I believe my effort for this run was about 70-75%.

Scores:

Soreness: 3

Fatigue: 1

Mood: 1

Monday, January 17

So less than three weeks until my first half marathon. Some training days make me believe that the half marathon will be a piece of cake, and some training days have me worried that I will hit a wall after 6 miles since that has been my longest run. What I am learning is that having good days and bad days is NOT a bad thing. Once again, that should not be confused with over training. There are days in CrossFit when a 45# bar feels like a balloon and there are days when the bar feels like 1,000 pounds.

Yesterday was a tough aerobic day for me. 45# overhead squats are a piece of cake, and I usually don't struggle with burpees, but I was huffing and puffing. My endurance wod was slow too. I thought my 85% tempo run was faster than my four minute intervals. Hmmmm. However, I know I'm getting stronger because I did great on my dead lifts. Coach Kari said my form has improved in all the lifts! That is nice to hear because I usually don't have someone watching me!

Strength:

5 75% 120#

3 85% 135

1* 95% 150 +4

Conditioning:

5 rounds for time:

5 Overhead Squats 45#

9 Lateral Burpees

12 Double Unders

I did single, double, single, double without breaking them up. It always take me a few seconds to get set up for the overhead squat. Like I said, I felt my cardio being tested in this wod, but the weight did not feel heavy.

Time:

9:07

Endurance WOD:

4:00 on, 2:00 off x 3

I felt slow! I've noticed that I always feel slow on the interval days, but that is probably because I am doing them after some heavy lifting!

I walked/jogged on the off.

Covered: 1.7 miles

Scores:

Soreness: 3

Fatigue: 3

Mood: 1

4 mile tempo run

Today, my four mile tempo run at 85% effort was probably one of the most relaxing workouts I have done in the last two months. I can't say it was as fun as the the day I did cleans, push ups, and squats, but it was a great run. I felt strong today. The only negative part about this workout was dropping my brand new i phone on a rock and cracking the screen! GRRR.... And, JMac, I was not talking on the phone. I carried it in my fuel belt to practice for New Orleans. I forgot to zipper the pouch and out flew the phone right onto the rocky path!

4 mile temp run @ 85% effort:

33:13

Pace: 8:18

No calf pain, blisters, or soreness! I really tried to focus on the mechanics and avoid the toe running.

Scores:

Fatigue: 1

Soreness: 1

Mood: 1

Decisions, decisions...

Innov 8s or Brooks? I have recently learned that I am most likely a "toe runner." So which pair of shoes will fix this problem? My innov 8s have the least amount of support and cushion that most running shoes have. They are a flat, flexible shoe which allows my foot to land naturally. That being said, I still need to work on my mechanics because I get pretty severe calf pain when running longer distances in those, BUT I don't get the huge blister on the fore front of my foot that the Brooks give me. Hmmmm..... I know what my CF endurance coach will say. ;-) Maybe I should just wear my sketcher shape ups for the half marathon. (hahahaha!)

Friday:

Strength:

Back Squats

1x3 70% 90

1x3 80% 100

1x3 90% 115 + 5

Once again, I love doing doing back squats. That being said, they did feel pretty heavy yesterday.

Conditioning:

Diane

21-15-9

dead lift 85#

Handstand Push ups

Time: 4:12

I used the red band for the hand stand push ups and I did not have to break them up at all. I think I could have made a harder combination of bands. The dead lifts felt fairly easy too, but I did have to break up the first set. I spent a lot of time getting set up for the hand stands in this workout.

Scores:

Mood: 2

Fatigue: 2

Soreness: 3