Friday, September 30, 2011

Fri 9/30 Rest

Yup total rest! woot

Thursday, September 29, 2011

Thur 9/29

WOD 50, 40, 30, 20, 10
Row for calories
Situps

Worked on skin the cat

PM. 2mile warmup
Worked on power clean
1RM 140#
3 rounds, 10 reps @ 95#

Wednesday, September 28, 2011

wed 9/28

Tempo run 7 miles, 1 mi warmup, 5 mi @ 7:23, 1 mi cool down.  Some good hills in Atlanta, dark to start the run.

Tuesday, September 27, 2011

Tue 9/27 Rest

Was feeling very tired.  Tried some stretching and push ups. Flight and time change may have affected

Monday, September 26, 2011

Mon 9/26

Easy 6 miles @ 8:22 pace.  Before catching flight.

Sunday, September 25, 2011

Sun 9/25

Run for Ovarian Cancer - ROC run in forest park.  Ran with Kari and Wyatt 10min pace, 31:45 5K

Saturday, September 24, 2011

Sat 9/24

Step back week long run.  7 miles @ 8:17 pace.  Felt good and strong.  Slow down some at the end, but was faster than planned pace.

Friday, September 23, 2011

Fri 9/23

Wod Amrap: 1 rope climb, 2 hspu, 3 chest2bar, 4 burpees, 200 m run.
4 rounds + 75m

Worked hand stands

Thursday, September 22, 2011

Thur 9/22

Social run in Chesterfield.  6 mi, easy 1 warmup, then 5 @ 7:39pace.

Wednesday, September 21, 2011

Wed 9/21

7 miles, easy 8:04 pace.  Tried a couple fartlek surges.

Tuesday, September 20, 2011

Tue 9/20

WOD - 4 RFT - 7 Man Makers + 3 lengths farmers carry
(Pushup, R row, pushup, L row, Squat clean, Thruster, R lunge, L lunge (weight overhead))

worked on 25 kipping pullups (only 14 in a row...), 20 Ring dips
Handstand pushups.  used bands on bars, did 5 assisted!

Monday, September 19, 2011

Mon 9/19 - cutback week

7 miles (target was 8:04) ran @ 7:46.  Felt strong through mile 4 or 5, slowed some at end.  Overall, legs felt great!  Need to resist the urge to go to xfit tonight, and just take it easy if I go tomorrow!

**EDIT** - Target was 8:40!  CRAP!

Sunday, September 18, 2011

Sun 9/18 - rest

Nada - complete rest. just walking during shopping!  Really hoping all this rest is helping in recovery and the overtraining issues!  Hoping to feel back to normal soon (also added cereal back!!!)

Saturday, September 17, 2011

Sat 9/17 -20mi

Long run 20 miler.  slower pace overall than I wanted, but pressed the pace in the middle (faster than I wanted). really made the last 4-5 miles tough!  Trails were good, probably better than the roads!
Ate at Whole Foods after, should make for decent recovery.

Friday, September 16, 2011

Fri 9/16

Basically, rest.  Did some yoga and stretching, and walking..

Thursday, September 15, 2011

Thur 9/15

WOD: Row 1600, rest 3min: x3:  Total time 29:02?

















Run: Easy 3 miles - 8:42 pace..

Wednesday, September 14, 2011

Wed 9/14 - Tempo!

7 mi Tempo in the rain!  soaked, cold, windy.. blah.  7:26 pace for 5mi tempos+1 mi warm/cool.  Wanted 7:23, close... Decided to skip Xfit and let legs recover some.  Feeling better... and had some cereal!

Tuesday, September 13, 2011

Tue 9/13

Another rest day!  This is actually harder than it sounds!  Also, kind of a lie... I rode the bike trainer for 20-25 minutes... just to move the legs.. honest.. couple 10 sec on/off and 1 min on/offs, mostly just spinning.

Monday, September 12, 2011

Mon 9/12

More rest!  Legs need to recover!  Did a light 2mi jog with Lori at soccer practice, very slow, just to move the legs.

Sunday, September 11, 2011

Sun 9/11 REST

Total rest day!  Legs have felt VERY heavy lately, need to try and recover some.

Saturday, September 10, 2011

Sat 9/10

Race: Run to Remember 5K - 19:55, 3rd.  Felt decent, good to run fast again, hills were manageable, but legs didnt have full pop back yet.

Crappy lunch at funeral.
14 mile long run.  8:45 pace (felt faster at times).  Seemed to be feeling real good at half way, felt like should have been able to push the pace back.  Only used 1 gel and nuun, legs started feeling very tired near the end.  last 1-2 miles were tough!.   Little bit of knee pain, stopped and stretched it couple times.

Friday, September 09, 2011

Fri 9/9

Legs feeling very heavy, did some yoga, stretching, kenpo/plyo short workout.

Thursday, September 08, 2011

Thur 9/8

WOD: 3 Rounds for Time
40 Push Press 65#
30 Air Squats
20 Ring Dips
10 Double Unders
18:10

worked superman rocks, 100 DUs, max rep strict pullups = 12

Run: 4 miles easy 8:44 pace

Check out Gourmet Runners blog... and the Lara Bar giveaway!

Wednesday, September 07, 2011

Wed 9/7

Speedwork - 3 x 1 @ 6:36 avg pace + 800m jogs

mini wod:
100-60-30-15 - Hollow body rocks
10-15-20-25 - Air squats
10:50

Pouhols5

Tuesday, September 06, 2011

Tue 9/6

Legs were still heavy this morning/
worked on 30 pullups, 75 air squats, 3:00 wall handstands
WOD: 100 Burpees - 8:01

Monday, September 05, 2011

Mon 9/5 - Labor Day

Ran 6.75 miles at Pere Marquette.  Legs started VERY tired and sluggish.  Only needed a 4 mile shake out run, so wasn't too worried about pace.  The hills are monsters out there.  Overall, started feeling better and miles 3-6 felt much better.  Took a wrong turn after 6 and ended up back early, mental note for next week.
Did some walking/shopping just to keep the legs loose and wore the compression shorts.  Legs still felt heavy

Sunday, September 04, 2011

Sun 9/4 Restish

Yoga... not much else.

Saturday, September 03, 2011

Sat 9/3

Long run - 18miles at Babler Park... hella hilly and hot... very slow pace. 15-16 miles in foot was in a lot of pain.  Some minor knee pain from the hills.  Foot was big issue.  Ice bath after

Friday, September 02, 2011

Thursday, September 01, 2011

Thur 9/1

Easy recovery 4 miles...legs were VERY tired! Hot run, dead legs, need more rest.