Saturday, November 10, 2012

Skippo 30K - final race

UPDATE: On Nov3 I went in to get an ultrasound on the lower ab. Found a moderate tear, some thickening of the adductor muscle. Overall, not great.
Probably not the best idea in the world, but despite the ab pain and ankle pain... I decided to run the Skippo and stick with the 30K... the siren call of the belt buckle was too much to resist.
I wrapped the ankle, and figured I would take it easy if nothing else. I lined up in the 9-10 minute corral... but the front of that group seemed to go out a lot faster than that. So in my head, and this made sense at the time, I thought maybe I could keep a faster pace and finish more of the race BEFORE any pain set in.
OK, not such a great idea either. Near the end of the first loop, my ankle was throbbing pretty good.
From that point on, it just got worse, and slower. Plenty of limping, walking and stopping.
I was passed by a bunch of people I remembered passing on the first loop. But on the last lap, I caught up to a couple of them... Crazy, others were having a worse day than I was!
I finished the race, and got my buckle. I want to say it was worth it, but at the time of writing this, I have not been able to do any workouts for 3-4 weeks... so we shall see.
The week after the race, or 11/20 Dr L told me to stop all activity and just rest it. This meant I had to give up my entry in the Pere Marquette and Naughty 4 miler races. Tough news to swallow.

Saturday, November 03, 2012

Halloween Week

Monday - Went to xfit, started skill work with double unders... max was only 19, 5 minutes worth of trying. Next was handstand holds, 45sec on 15 sec off, totaled 3:25... hard on the shoulders!
WOD - 4 min AMRAP
2 HSPU
4 WallBalls 20#
6 rounds +2 hspu.  The last hspu took 45 seconds worth of failing.... shoulders were spent!
Finished with and easy 2 mile bike, and a 2 mile walk of the dog and Y.

Tuesday - Did plank hold for time, 2:10. Also did Ring Push Ups tabata - 52 total.
WOD
Deadlift - 7x1
Ended at 245#

Wednesday - Halloween! Did a team row for calories, for 10 minutes! 210 cals total. Cash in was 5 minutes of 30# ball slams, 20 sec on/20 sec off. 64 total (8 each round?)
WOD
Push Press - 7x1
Ended at 105#?

Thursday - Started with a 5 minute row for calories, 88 cals. Skill work was muscle up progression. Got 2 jumping bar muscle ups from the box.
WOD - 5 RFT
Max Rep Back Squat - 145#
7 Burpee Box Jumps 20"
8,8,8,8,10 - 42 total in 10 min something. Felt this too much in my back, wanted more reps or more weight... BBJs were easy!

Friday -