Left lower back is still tweaky. So in a fit of responsibleness I decided to not go to Crossfit this morning. Which was good because they were doing heavy clean and jerk.
It is a goal of mine to hit 175 this year but I only would have aggravated my back had I worked on it today.
The injury is muscular. Away from my spine and I am sure it will clear in a few days.
So I will sub in a spin class at lunch.
I feel rested and ready to put out 100% today.
Well, I'm an idiot. My car just took me to Crossfit. I did back squats instead of heavy clean am jerk and did high rep light weight g2o for the wod. It was 20min for reps of g2o at 75lbs with a 400m run each time you put the bar down. 4 rnd max 64 reps.
Monday, April 30, 2012
Sunday, April 29, 2012
Weekend warrior
Saturday was supposed to be a 25mi bike Tt. But it turns out that my 25mi rout was only 20mi. And I hit the stop button on my garmin after my warm up instead of the lap button so I missed a mile or 2. Still 18.5mi to Helotes and back with a ton of climb was at 19.1mph which is faster than last fall.
Then later was strength. I did 6rnds of Deadlift doubles with 200m runs in between. It felt good.
Today was swim intervals. But I had to shut it down. My back is tweaked. Didn't notice it till I got in the pool. And it was t getting better. Got about 1300m in but it was shaky. Hope this clears quick. It is away from my spine more like just inside my left hip bone.
We will see what happens.
My friend and Crossfit coach drew is at regionals right now. He is in 4th. Top 3 go to the games. 1 event left. Good luck drew!
Then later was strength. I did 6rnds of Deadlift doubles with 200m runs in between. It felt good.
Today was swim intervals. But I had to shut it down. My back is tweaked. Didn't notice it till I got in the pool. And it was t getting better. Got about 1300m in but it was shaky. Hope this clears quick. It is away from my spine more like just inside my left hip bone.
We will see what happens.
My friend and Crossfit coach drew is at regionals right now. He is in 4th. Top 3 go to the games. 1 event left. Good luck drew!
Friday, April 27, 2012
Yesterday and today
Yesterday was Crossfit only. It was a frustrating class. The wod was good and really intense but- there was jumprope which I should sub for bc it is murder on my achilles. But I didn't because I am a slave to my own competitiveness and we did mobility which I should have sub'd for as well bc I can do that at night.
Today was 3x2mi cut down run.
1 easy 1 medium 1 hard.
Easy was 18:20
Medium was 17:28
Hard was 16:41.
So it looks like I have lost more leg than lung. 8:20 is high end of endurance pace in terms of breathing.
A 13.1pace. But the legs won't hold it yet. Achilles warmed into the run ok. Just gotta keep building.
And. I need to remember that Crossfit is not my sport. Triathlon is. Crossfit is there to serve tri.
Today was 3x2mi cut down run.
1 easy 1 medium 1 hard.
Easy was 18:20
Medium was 17:28
Hard was 16:41.
So it looks like I have lost more leg than lung. 8:20 is high end of endurance pace in terms of breathing.
A 13.1pace. But the legs won't hold it yet. Achilles warmed into the run ok. Just gotta keep building.
And. I need to remember that Crossfit is not my sport. Triathlon is. Crossfit is there to serve tri.
Wednesday, April 25, 2012
Cf and spin
I am wiped. Got up at 5 again today.
Made the 530 cf class. It was a bunch of running and body weight stuff. High hr work.
Then I made it to spin class but my heart wasn't in it. I need some sleep.
Made the 530 cf class. It was a bunch of running and body weight stuff. High hr work.
Then I made it to spin class but my heart wasn't in it. I need some sleep.
Tuesday, April 24, 2012
I feel sick
That was a track session! I feel a bit sick.
1mi warm up at 9min
Then 6 rounds of 3min all out separated by rests of 3,2,1,2,3 minutes. Goal was 11 laps. Got 10.75.
I will have to figure out avg pace later cuz my brain hurts.
I'm slower than I was before I got hurt.
Hopefully swim/bike will be there to pick up the slack.
At lunch I hit the pool. Today was supposed to be a time trial day. I looked at my pr's and figured that 200m was the easiest. So I set up a simple 200 workout that was:
3 rounds of
3x200m one slow, one medium and one all out. I only timed the all outs.
They were 3.40, 3.45 and 3.53.
My pr from November of last year was 3:56. So they were all good times.
As usual, the first 25 to 50m felt great then it got hard. By the last 50 I was breathing toy left mostly because I couldn't go 3 strokes without a breath.
1mi warm up at 9min
Then 6 rounds of 3min all out separated by rests of 3,2,1,2,3 minutes. Goal was 11 laps. Got 10.75.
I will have to figure out avg pace later cuz my brain hurts.
I'm slower than I was before I got hurt.
Hopefully swim/bike will be there to pick up the slack.
At lunch I hit the pool. Today was supposed to be a time trial day. I looked at my pr's and figured that 200m was the easiest. So I set up a simple 200 workout that was:
3 rounds of
3x200m one slow, one medium and one all out. I only timed the all outs.
They were 3.40, 3.45 and 3.53.
My pr from November of last year was 3:56. So they were all good times.
As usual, the first 25 to 50m felt great then it got hard. By the last 50 I was breathing toy left mostly because I couldn't go 3 strokes without a breath.
Sunday, April 22, 2012
A little respect
For those folks who have completed an iron distance race.
I rode my first century today and my butt hurts.
I was 90 degrees and there was 5000 ft of climb. I got lost twice and ended up covering 104mi. But I did it.
By about mile 80 it stopped being fun.
I started breaking it up into 5mi I tervs and promising myself that I could stop if I wanted to after each. A couple of times I did.
I don't think I want to sit on a bike for a day or two.
The best news of all is that after I put the bike in the car I ran 100m or so and felt pretty good. Not the same as a marathon I know but I have run enough marathons to know what good feels like and what bad feels like.
So call it a success and cross it off the list!
I rode my first century today and my butt hurts.
I was 90 degrees and there was 5000 ft of climb. I got lost twice and ended up covering 104mi. But I did it.
By about mile 80 it stopped being fun.
I started breaking it up into 5mi I tervs and promising myself that I could stop if I wanted to after each. A couple of times I did.
I don't think I want to sit on a bike for a day or two.
The best news of all is that after I put the bike in the car I ran 100m or so and felt pretty good. Not the same as a marathon I know but I have run enough marathons to know what good feels like and what bad feels like.
So call it a success and cross it off the list!
Saturday, April 21, 2012
The more things change...
The more they stay the same.
When I started swimming about 9 months ago, I was struck by how smooth and effortless the first 50m seem. And then how much I fall off after that.
Today was 100m repeats on 10sec rest and I was again struck by how easy the first 50 seems. But now my times are 30sec/100m faster. I am still slow. Just a bit less so.
2000m in the pool as:
500m warm up and drill
10x100 on a 2:10 send off. My all day pace is about 2:08. So I swim 2:00 and take 10 sec to regroup.
Then a couple 100's for time (1:42 for both.), 4x50 and 4x25 cd.
Normally, Saturdays are doubles with a Crossfit lift as the second session to deplete my legs before a time trial ride on Sunday. BUT tomorrow is my first century ride so I am resting the rest of the day!
When I started swimming about 9 months ago, I was struck by how smooth and effortless the first 50m seem. And then how much I fall off after that.
Today was 100m repeats on 10sec rest and I was again struck by how easy the first 50 seems. But now my times are 30sec/100m faster. I am still slow. Just a bit less so.
2000m in the pool as:
500m warm up and drill
10x100 on a 2:10 send off. My all day pace is about 2:08. So I swim 2:00 and take 10 sec to regroup.
Then a couple 100's for time (1:42 for both.), 4x50 and 4x25 cd.
Normally, Saturdays are doubles with a Crossfit lift as the second session to deplete my legs before a time trial ride on Sunday. BUT tomorrow is my first century ride so I am resting the rest of the day!
Friday, April 20, 2012
10k is much longer then it used to be.
I ran 10k at lunch. It was hard. Hard to keep going without walking. Hard to maintain pace. Just hard.
And a little uncomfortable at times on the tendons.
My time was 55 min which is a few minutes slower than normal for this route.
But I covered it. And with a month to go, I think I can improve enough to hold on for an oly pr in Austin. So assuming that I can walk today, I will call it a success.
Today is Crossfit at lunch.
And a little uncomfortable at times on the tendons.
My time was 55 min which is a few minutes slower than normal for this route.
But I covered it. And with a month to go, I think I can improve enough to hold on for an oly pr in Austin. So assuming that I can walk today, I will call it a success.
Today is Crossfit at lunch.
Tuesday, April 17, 2012
Presto changeo
Decided to move my schedule a bit this week.
Monday wod/bike
Tuesday run/swim
Wednesday wod/bike
Thursday run
Friday wod/swim
Saturday rest
Sunday century ride!
Went to the track this morning. Behaved responsibly and worked my way in slowly.
1mi warm up
1mi Tt 7:52
5min rest
800m Tt 3:34
2:30 rest
400m Tt 1:30
Ok, so it was slow and I felt like I was going to die. But I was going hard by the end and it didn't hurt.
I just need to go out easy. It is the explosion off of the line on a 100m or a box jump that hurt the Achilles.
I would call this a big big success.
So later at lunch I went to swim. But I had left my goggles at home. So, I went back to work. Nothing to be done about it. Just tried to get some work done.
It is hard to let it go when I miss a workout. Still stewing about it the next day.
This morning I went back to Crossfit. For a warmup we ran 4x400. I did the runs but didn't push the pace. It will be a while before I am back to real speed.
But that is ok. At least it was comfortable.
The main wod was a squat clean thruster and k2e ladder 2 4 6 8. 15min cap. Got thru 12's and 6 reps into 14.
The bar work felt good. I am much more stable in that movement than I use to be.
I have to take Ellie to the ortho today. She might have fractured that finger after all...
So I don't know if there will be a workout #2 or not. And if there is one, I don't know what it will be. Could swim and ditch bike #2 for the week. That would be ok given the 7hr ride on Sunday. We will see how the day goes.
Ok. Went for the swim after work. Wanted to do a 1500m Tt to she where I was. 32min. Settled in to a 2:08/100m pace and held it. 50m times were all between 1:02 and 1:05.
Felt some burn from time to time but I settled in and enjoyed it once I got going.
Actually, I swam 1450 in 30:55. I shorted a lap bc I accidentally double punched my watch. But my times were solid so I will give myself the other 50 at 1:05.
32 min was comfortable. No surge at the beginning or at the end. And it is also 5min faster then the oly last summer.
Monday wod/bike
Tuesday run/swim
Wednesday wod/bike
Thursday run
Friday wod/swim
Saturday rest
Sunday century ride!
Went to the track this morning. Behaved responsibly and worked my way in slowly.
1mi warm up
1mi Tt 7:52
5min rest
800m Tt 3:34
2:30 rest
400m Tt 1:30
Ok, so it was slow and I felt like I was going to die. But I was going hard by the end and it didn't hurt.
I just need to go out easy. It is the explosion off of the line on a 100m or a box jump that hurt the Achilles.
I would call this a big big success.
So later at lunch I went to swim. But I had left my goggles at home. So, I went back to work. Nothing to be done about it. Just tried to get some work done.
It is hard to let it go when I miss a workout. Still stewing about it the next day.
This morning I went back to Crossfit. For a warmup we ran 4x400. I did the runs but didn't push the pace. It will be a while before I am back to real speed.
But that is ok. At least it was comfortable.
The main wod was a squat clean thruster and k2e ladder 2 4 6 8. 15min cap. Got thru 12's and 6 reps into 14.
The bar work felt good. I am much more stable in that movement than I use to be.
I have to take Ellie to the ortho today. She might have fractured that finger after all...
So I don't know if there will be a workout #2 or not. And if there is one, I don't know what it will be. Could swim and ditch bike #2 for the week. That would be ok given the 7hr ride on Sunday. We will see how the day goes.
Ok. Went for the swim after work. Wanted to do a 1500m Tt to she where I was. 32min. Settled in to a 2:08/100m pace and held it. 50m times were all between 1:02 and 1:05.
Felt some burn from time to time but I settled in and enjoyed it once I got going.
Actually, I swam 1450 in 30:55. I shorted a lap bc I accidentally double punched my watch. But my times were solid so I will give myself the other 50 at 1:05.
32 min was comfortable. No surge at the beginning or at the end. And it is also 5min faster then the oly last summer.
Monday, April 16, 2012
Dt was really strong.
I think whoever is programming at mission Crossfit is getting a little geeked up for regionals.
After heavy weighted walking lunges and Russian ham curls we did DT.
Dt is 5tft at 155 of
12 DL
9 hang cleans
6 push jerks.
I scaled to 115 and did it in 13:05. Should have gone a little heavier.
My achilles feels decent. But I didn't push on the walking lunges because I didn't want to stress it.
Spin class at lunch. Hill repeats. Gave it 100%. This spin class has to be making a difference. I am killing myself in here. And if the cfe cycling is supposed to be effective then the way that I attack spin class has to be effective as well.
Gonna go to the track tomorrow morning. MUST TAKE IT EASY! Must run easy!
After heavy weighted walking lunges and Russian ham curls we did DT.
Dt is 5tft at 155 of
12 DL
9 hang cleans
6 push jerks.
I scaled to 115 and did it in 13:05. Should have gone a little heavier.
My achilles feels decent. But I didn't push on the walking lunges because I didn't want to stress it.
Spin class at lunch. Hill repeats. Gave it 100%. This spin class has to be making a difference. I am killing myself in here. And if the cfe cycling is supposed to be effective then the way that I attack spin class has to be effective as well.
Gonna go to the track tomorrow morning. MUST TAKE IT EASY! Must run easy!
Sunday, April 15, 2012
Rain. Aches.
Got rained out this morning.
I could have gone for a casual ride but I am not going to try and pr in the rain.
I will hit the spin bike at the gym and maybe jog a couple of miles.
This afternoon I have to work.
So the Tt is going to have to wait a while. Oh well. Gonna have a chance in a month or so!
I am a bit sore today. Could be the run.
I ended up on the spin bike doing a cfe staple 5min all out, 2spin, 7min all out, 3 spin, 9min all out. Then I had to run on the treadmill because the weather looked ominous. Only did 1 mile but that is enough. I need to ramp up slowly.
I could have gone for a casual ride but I am not going to try and pr in the rain.
I will hit the spin bike at the gym and maybe jog a couple of miles.
This afternoon I have to work.
So the Tt is going to have to wait a while. Oh well. Gonna have a chance in a month or so!
I am a bit sore today. Could be the run.
I ended up on the spin bike doing a cfe staple 5min all out, 2spin, 7min all out, 3 spin, 9min all out. Then I had to run on the treadmill because the weather looked ominous. Only did 1 mile but that is enough. I need to ramp up slowly.
Saturday, April 14, 2012
I ran and el didnt break her finger
4mi test jog went ok. No real discomfort during or after but I didn't really push the area that is injured. 9min pace. Should be good to go like that again soon but speed work is still out for a while. So if over the next month I build to a 54min 10k I should still be in a position to better my oly time because I expect to take that much off of my swim.
Then I took the kids swimming and Ellie smacked her hand. It got so swollen that I took her to get it xrayed.
At lunch I lifted for some max's. Nothing noteworthy.
Built to a 135 squat clean thruster, then a 145 clean and jerk, then a 175lb clean.
Bike time trial on tap for tomorrow. It looks like rain though. We will see. I really want the ride. I have had some fast times on the tri bike in the past week and I want to see what happens when I try and put it together over 40k.
Then I took the kids swimming and Ellie smacked her hand. It got so swollen that I took her to get it xrayed.
At lunch I lifted for some max's. Nothing noteworthy.
Built to a 135 squat clean thruster, then a 145 clean and jerk, then a 175lb clean.
Bike time trial on tap for tomorrow. It looks like rain though. We will see. I really want the ride. I have had some fast times on the tri bike in the past week and I want to see what happens when I try and put it together over 40k.
Thursday, April 12, 2012
Bike and swim progress.
Yesterday was wod and bike. The bike was 4x3mi all out on 1min rest. Compare to the same ride last August. I was about 1.25mph faster on avg. and my slowest lap this time was faster than my fastest lap last time. So in both of my recent redo's from last summer I am riding markedly faster.
Today is wod and swim. Wod was 5x20 pullups, 30 pushups and 40 Situps with 2min rest bet Rnds for total time. Meaning you go all out for a couple of minutes then rest for a couple. Effective.
I have to swim today at lunch. Then I will have my first full rest day in the past 3 weeks tomorrow. My brain is trying to get me to move today's swim to tomorrow but I am going to ignore it.
I took a couple short jogs today. 150m or so each. I have to be mindful of my form but I didn't feel any pain. Gonna go on a 3mi run/walk this weekend.
Crapped out on the swim. Could have been lots of reasons. I tried new drills. I crossfitted a ton of pullups this morning.
But also, I struggle with fast 100m repeats. I had planned a main set of 12x100 on a 2:10 send off. I expected 10 to 15 seconds rest. They kill me for some reason. I wanted to go 5 them 4 then 3 with a longer rest between. Got the 5 and the 4 but pooped out half way through the three. 1650m total.
First rest day in 3 weeks tomorrow!!!
Today is wod and swim. Wod was 5x20 pullups, 30 pushups and 40 Situps with 2min rest bet Rnds for total time. Meaning you go all out for a couple of minutes then rest for a couple. Effective.
I have to swim today at lunch. Then I will have my first full rest day in the past 3 weeks tomorrow. My brain is trying to get me to move today's swim to tomorrow but I am going to ignore it.
I took a couple short jogs today. 150m or so each. I have to be mindful of my form but I didn't feel any pain. Gonna go on a 3mi run/walk this weekend.
Crapped out on the swim. Could have been lots of reasons. I tried new drills. I crossfitted a ton of pullups this morning.
But also, I struggle with fast 100m repeats. I had planned a main set of 12x100 on a 2:10 send off. I expected 10 to 15 seconds rest. They kill me for some reason. I wanted to go 5 them 4 then 3 with a longer rest between. Got the 5 and the 4 but pooped out half way through the three. 1650m total.
First rest day in 3 weeks tomorrow!!!
Tuesday, April 10, 2012
Don't tell anyone but...
I ran last night. Just a little and not fast but it felt fine.
I had to take our puppy for a walk because he had too much energy and was terrorizing everyone. And while on the walk I jogged a little.
Long and short, I am hopeful for a run this weekend.
Today was swim. Hit a 500m pr but was a bit slower than Thursday. Albeit over a longer distance.
I was supposed to do 2x500 on 3min rest but I made a deal with myself that if I pr'd the first 500 I could go easy on the second.
So after 500m of warm up I swam a 10:03 then rested 3 and coasted an 11:30.
Then did a couple 2:00 100's on short rest, 4x50 fast 49 sec or so with 1:00 in between and a few 25's and I was done!
I had to take our puppy for a walk because he had too much energy and was terrorizing everyone. And while on the walk I jogged a little.
Long and short, I am hopeful for a run this weekend.
Today was swim. Hit a 500m pr but was a bit slower than Thursday. Albeit over a longer distance.
I was supposed to do 2x500 on 3min rest but I made a deal with myself that if I pr'd the first 500 I could go easy on the second.
So after 500m of warm up I swam a 10:03 then rested 3 and coasted an 11:30.
Then did a couple 2:00 100's on short rest, 4x50 fast 49 sec or so with 1:00 in between and a few 25's and I was done!
Monday, April 9, 2012
Strength does not come from winning
A quote from Arnold.
I got stronger this morning.
8x5 weighted pullups
5@10 3@15
15min ladder
1,3,5,7,9,11
DL, hang clean, front squat @115
9+23
530 am class
Felt the Achilles during the cleans but 2hrs later and I am walking ok. Optimistic about trying to jog on the weekend.
Spin class at lunch. No matter what the class is I make sure to max my Rpe and heart rate. Today I saw as high as 160 and spent a good deal of time in the 150's.
My expectation is that within the format of the class I am getting the interval variety and intensity of cfe.
I am feeling good in my running shoes.
I put the orthotics in the brooks that I raced in last year and it is really hard not to run. But I am determined to wait till the weekend and be smart about this. I really hope that I will be able to start up running again.
Tomorrow is a swim day. Main set is 2x500 on 3 min rest. I am hopeful that I can break 10 min.
I got stronger this morning.
8x5 weighted pullups
5@10 3@15
15min ladder
1,3,5,7,9,11
DL, hang clean, front squat @115
9+23
530 am class
Felt the Achilles during the cleans but 2hrs later and I am walking ok. Optimistic about trying to jog on the weekend.
Spin class at lunch. No matter what the class is I make sure to max my Rpe and heart rate. Today I saw as high as 160 and spent a good deal of time in the 150's.
My expectation is that within the format of the class I am getting the interval variety and intensity of cfe.
I am feeling good in my running shoes.
I put the orthotics in the brooks that I raced in last year and it is really hard not to run. But I am determined to wait till the weekend and be smart about this. I really hope that I will be able to start up running again.
Tomorrow is a swim day. Main set is 2x500 on 3 min rest. I am hopeful that I can break 10 min.
Sunday, April 8, 2012
Back to cfe
One of the things I learned from the long bike the other day is that long workouts don't do much good. ESP on the bike. I am confident that I can do the century. Now time to get faster and more efficient.
So I decided today to get back to my cfe schedule. I will repackage my programming from Austin 70.3 and get ready for Canada.
Today was 8x1mi on 1 min rest. I avg'd 21.5mph which is 1 faster than last summer at the same spot in prep for Austin.
I expect that I will swim faster and be in a position to bike faster but the run will be a hinderance. Hopefully I will be able to put it all together by
October.
I like this style of training much better. I feel better afterwards too. Gonna stick to it from now on.
So I decided today to get back to my cfe schedule. I will repackage my programming from Austin 70.3 and get ready for Canada.
Today was 8x1mi on 1 min rest. I avg'd 21.5mph which is 1 faster than last summer at the same spot in prep for Austin.
I expect that I will swim faster and be in a position to bike faster but the run will be a hinderance. Hopefully I will be able to put it all together by
October.
I like this style of training much better. I feel better afterwards too. Gonna stick to it from now on.
Saturday, April 7, 2012
Long ride. Eat more
I decided that with the century coming up weekend after next that I should do a long ride to see what it would be like.
I built a 72.5mi route, set my alarm for 6 am and warned Terri that I would be gone for a while.
I brought 2 bottles of infinite and a cliff bar. About 750 cal total. The ride time was 4:20 but I was dogging it. I didn't have enough cal or water.
I had planned to stop for more water about 1/2 way through but Terri called and asked me to hurry bc the kids were driving her crazy. So I powered through with just one bathroom stop.
I think I could have made better time with more support. In any event I would think that 6.5 hrs will be doable.
I also don't feel like I got any real training gains from that ride. Just a numb lazy feeling.
I am officially going back to Crossfit endurance style training.
Today I did cf strength and a wod in the garage. The heat is picking up and it is good to do the work in the heat.
Strength: 3 Rnds of 4 6 8 of shoulder press, push press, push jerk.
15min Amrap: 5 chest to bar pullups, 5 toes to bar, 10 pushups. 14rnds, 5 reps.
Icing my Achilles. Played tag with the girls today. It was the first running of any kind I have done in a while. It felt ok. Hope I can get back to running soon!
I built a 72.5mi route, set my alarm for 6 am and warned Terri that I would be gone for a while.
I brought 2 bottles of infinite and a cliff bar. About 750 cal total. The ride time was 4:20 but I was dogging it. I didn't have enough cal or water.
I had planned to stop for more water about 1/2 way through but Terri called and asked me to hurry bc the kids were driving her crazy. So I powered through with just one bathroom stop.
I think I could have made better time with more support. In any event I would think that 6.5 hrs will be doable.
I also don't feel like I got any real training gains from that ride. Just a numb lazy feeling.
I am officially going back to Crossfit endurance style training.
Today I did cf strength and a wod in the garage. The heat is picking up and it is good to do the work in the heat.
Strength: 3 Rnds of 4 6 8 of shoulder press, push press, push jerk.
15min Amrap: 5 chest to bar pullups, 5 toes to bar, 10 pushups. 14rnds, 5 reps.
Icing my Achilles. Played tag with the girls today. It was the first running of any kind I have done in a while. It felt ok. Hope I can get back to running soon!
Wednesday, April 4, 2012
I could use a nap
530 am Crossfit.
Feeling run down. Actually I felt tired in the pool yesterday but I expected that it was due to Monday's 2hrs of intense training. Tuesday was just 1 hr swim so I expected to feel better this morning.
Nope.
Got to Class late because I was so groggy when the alarm went off.
Strength was Deadlift. Got 280. Didn't feel like doing the wod. Wanted to keep lifting. Just didn't want to run my heart rate up.
But I did it anyway.
For time:
12 burpees
30 then 20 then 10 g2o 45lb plate
9 burpees
30 20 10 kbs
6 burpees
30 20 10 kb cleans
22min. I think I was last in class. For some reason this was really hard. Might have been he wod. Might have been sleep, consecutive work days. Who knows.
Feeling run down. Actually I felt tired in the pool yesterday but I expected that it was due to Monday's 2hrs of intense training. Tuesday was just 1 hr swim so I expected to feel better this morning.
Nope.
Got to Class late because I was so groggy when the alarm went off.
Strength was Deadlift. Got 280. Didn't feel like doing the wod. Wanted to keep lifting. Just didn't want to run my heart rate up.
But I did it anyway.
For time:
12 burpees
30 then 20 then 10 g2o 45lb plate
9 burpees
30 20 10 kbs
6 burpees
30 20 10 kb cleans
22min. I think I was last in class. For some reason this was really hard. Might have been he wod. Might have been sleep, consecutive work days. Who knows.
Tuesday, April 3, 2012
Swim day
Keeping with the hard day/ easy day rotation. Today was an easy day. Just swim.
Did:
100wu
400 drill
Then 100, 200, 300, 300, 200, 100.
Short rest on the way up the ladder, long on the way down.
Then 4x50 fast on 1min rest and 4x25cd.
I seem to settle in to a 2:05 100m pace after the first 100m regardless of how long the set is.
I need to start time trailing again early in workouts. Maybe once a week I could insert a Tt and lengthen it out over the weeks leading up to captex oly. I would expect my pool time without a wetsuit to be the same as my lake time with a wetsuit.
My achillies is improving. Albeit slowly. I am walking better. But I know I need to wait longer before I try and jog on it.
I am going to stick with the pinch test over the next week and see what develops. I am confident that even if I have to sit out all of April I can still get a 9min/mi 10k together by the end of may.
Did:
100wu
400 drill
Then 100, 200, 300, 300, 200, 100.
Short rest on the way up the ladder, long on the way down.
Then 4x50 fast on 1min rest and 4x25cd.
I seem to settle in to a 2:05 100m pace after the first 100m regardless of how long the set is.
I need to start time trailing again early in workouts. Maybe once a week I could insert a Tt and lengthen it out over the weeks leading up to captex oly. I would expect my pool time without a wetsuit to be the same as my lake time with a wetsuit.
My achillies is improving. Albeit slowly. I am walking better. But I know I need to wait longer before I try and jog on it.
I am going to stick with the pinch test over the next week and see what develops. I am confident that even if I have to sit out all of April I can still get a 9min/mi 10k together by the end of may.
Monday, April 2, 2012
Crossfit and spin class
Had classes today.
530 am Crossfit class was some bench work for strength. Got 225 but no more.
The wod was 8to1, 18 to 11, 28 to 21
Of strict pullups, pushups and banded goodmornings. Time was 13:28.
My walking has improved as the day went on. But I need to be extra patient about running. At this point, I am tempted to take the next 10 days or more off. I need to stack up a few days with zero pain before I start a gentle return to running. I just don't really have a choice.
In the near term, the century is in 3 weeks. I want to hit some high mileage this weekend especially.
And if that means I don't run till after te century, then fine. I know that this is a sub optimal way to train tri. It would be better to build all 3 sports together in a consistent fashion but that isn't really an option.
Going sub six in Canada would be nice but Austin is a higher priority. And really, this whole season could be seen as a build towards a full iron distance next year.
530 am Crossfit class was some bench work for strength. Got 225 but no more.
The wod was 8to1, 18 to 11, 28 to 21
Of strict pullups, pushups and banded goodmornings. Time was 13:28.
My walking has improved as the day went on. But I need to be extra patient about running. At this point, I am tempted to take the next 10 days or more off. I need to stack up a few days with zero pain before I start a gentle return to running. I just don't really have a choice.
In the near term, the century is in 3 weeks. I want to hit some high mileage this weekend especially.
And if that means I don't run till after te century, then fine. I know that this is a sub optimal way to train tri. It would be better to build all 3 sports together in a consistent fashion but that isn't really an option.
Going sub six in Canada would be nice but Austin is a higher priority. And really, this whole season could be seen as a build towards a full iron distance next year.
Sunday, April 1, 2012
Run swim run
Still can't run. Tried today but it just isn't happening yet.
Really demoralizing. Trying to get over it. What is the worst that could happen? That I would miss the season entirely. Big deal. I can still swim, bike and the stop if I need to.
4mi in 42min. Swam 1000yds in the middle.
Really demoralizing. Trying to get over it. What is the worst that could happen? That I would miss the season entirely. Big deal. I can still swim, bike and the stop if I need to.
4mi in 42min. Swam 1000yds in the middle.
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