Monday, August 26, 2013

A Trail Runner's Blog: Touching the Sky at the 2013 Pikes Peak Marathon

A Trail Runner's Blog: Touching the Sky at the 2013 Pikes Peak Marathon: “Acting funny, and I don’t know why  Excuse me while I kiss the sky”   - Jimi Hendrix, Purple Haze  Last Saturday, I had the great p...

Week of Ironkids Nationals

Monday - Woke up with no energy, thought it was best to skip xfit. Took the dogs for a walk, no ruck, but did 3-4 miles. Then took wy for speed work at the track before dinner and did 2 + miles easy. Hopefully wake up with more energy.

Tuesday - PreWod - Tabata handstand holds. These are much easier back to the wall, than trying to cartwheel up and face the wall. Then 2x600 m run. 1:47 and 1:52.
WOD
AMRAP 12 MINUTES
P1- 50ft Sled Push (2x45#) while...
P2- 200 Meter Run
*SWITCH(wait for partner to finish before moving on)
P1- 50ft Yoke (4x25) Carry while...
P2- Holds 45# Bumper Overhead
*SWITCH
Teamed with Sam, no clue how many rounds we did, maybe 6. The sprints were miserable, hard to move the legs. Just kept steady pushing on this one.

Wednesday - PreWod - emom 5 minutes 7 box jumps, 15-20 double unders.
MOFO WOD
10 MINUTES EMOM *Alternating Movements
5 Overhead Squats @ 95#
5 Split Jerks @ 95#
*MAX REPS on last set
Max set = 10 OHS, 8 SJ.
Post Wod = 5x5 deadlift 185#

Thursday - PreWod - 5x30 sec handstand holds, attempt to touch shoulders. 5x8 single arm kb snatch.
WOD - 4RFT
3 Squat Cleans 145#
6 Burpee/Tuck Jump
9 Ring Dips
9:28 - This really sucked. Hard to keep pushing. Wanted to go heavier on the squat cleans, but didn't have much more in me. Ring dips were really sub par, need to work.
PostWod - 2x5 skin the cat, 2x20 GHD back ext, sit ups.

Friday - PreWod - EMOM 5 strict+ 3 kipping Pull ups. Skin the cat
EMOM 10!-1!
Wall Balls 20#
Ball Slams 40#
PostWod - 25 ball slams for time.

Saturday - IRONKIDS NATIONALS! Wy did great! Much better on the swim. 15.9 avg on the bike is good (but seemed to be coasting a lot).  7:49 mile, he was talking with another kid for half of it, probably could have gone faster if not.

Sunday - Inspired by Wys triathlon performance, decided to get out on the bike for a ride. Did 48 miles out to Old Monroe and beck through St Paul area. Legs were spent, but still did Hancock hill, and seemed easier than I remember.

Monday, August 19, 2013

Get my feet running

Monday - Skill work on ring stretch outs and max GHD hip ext hold.
MOFO WOD
10 MINUTES EMOM
5 Deadlifts @ 225#
5 Thrusters @ 75# - right side lat having sharp pain, went light. did front sq + push press on some rounds.
*MAX REPS on last rounds 10 and 10.
PostWOD - 4x 5 rounds - 5 weighted pull ups, 85# push press.

Tuesday - PreWod - 5x45 sec wall sits, 15sec rest.
WOD
ROW: 1,000m
RUN: 400m
THEN...
15,12,9
KBS - 62#
CL&J - 135# jerks - 75#
Pushed good on the row, kept great pace first 500, fatigued hard last 200, pace dropped to 1:55ish. Still finished sub 4min. Run started very slow, but managed to pick it up and push hard to the end. Kb was a bit heavy, so had to break them up more than desired. Cleans were.... cleans. Some felt great, some were crap!
Post wod did some clean pull practice, only to the knee, trying to lift chest at same rate as legs. Also some box jumps. Would love to be able to rebound some 30" jumps....

Wednesday - Went running at Big River run. Did 3 miles with Wy then another 2 by myself.

Thursday - 1200m row warm up. Then 4 x 5 ring dips + 7 push ups. Snatch work.
MOFO WOD
10 Minutes EMOM *Alternating Movements
5 Power Snatches @ 75#
5 Back Press @ 75#
Really trying to work on form. Couple felt like I was pulling right and hitting the hips good... only a couple.

Friday - Did skill work on head stand kipping to the wall. Odd movements, not sure they translate to better hspu. PreWod - kb front squats, 1 min on, 30 sec rest, 6 rounds. Had trouble getting the 53s up to the shoulder, so went with 45#. Did 69 total reps, 10 rounds 1-3, then 12, 13, 14.
PARTNER WOD
p1-200 Meter Run
p2-200 meter Run
p2-250 Meter Row
p1-250 Meter Row
p1-10 Burpees
p2-10 Burpees
p2-10 TTB
p1-10 TTB
p1-10 Burppes
p2-10 Burpees
p2- 250 Meter Row
p1- 250 Meter Row
p1- 200 Meter Run
p2- 200 Meter Run
9:42 - Partner with Sam, we kept great pace, until the TTB, just could not string them together. Had 4 or 5 missed reps trying to get 2 in a row. Final sprint against Josh was tough!
PostWod - 5,5,3,3,1,1 - supposed to be 70%, 80%, 85%, 87%, 90%, 85%. Started failing at 87%x3. Only able to muster 1 rep each round @ 190# and 195#. Pretty sure this means my 1rm has dropped.

Saturday - Went for an 8+ mile run through town early. Then took wy for a ride before lunch.

Sunday - Took the dogs for a ruck with wy, only 2 miles or so.

Monday, August 12, 2013

Monday - Warmup 1 mile run + 500m row. PreWod 6 x 4 burpees + 6 pull ups.
CLEAN & JERK LADDER
1 Rep every 90 sec
95#, 105#, 115#, 125#, 135#, 145#, 155#, 165# - failed 2 times, 1 good. Tried 3 more fails. Cleans started out feeling great! But at 145 they got pretty ugly. Wasnt getting elbows through.
PostWod - 2x10 ghd sit ups, 2x20 ghd back ext. Legs felt pretty tired today, may need to add another rest day.

Tuesday - jump rope skill, attempting fast running singles in 1 minute. Got 65. Then 20sec head stands x5.
Sprint Chipper WOD
21 med ball ghd sit ups 16#
sprint 75 feet
15 snatches 95#
sprint 75 feet
9 wall burpees
sprint 75 feet
5:53. Should have used 20# med ball. Really feeling it in the shoulders and wrist, so had to go light on snatch. Still had to break them up also. wall burpees were kind of fun!
Post - deadlift 3x12 125#. Then ran 3 miles.

Wednesday - max double unders... a pathetic 21. Then did 7 sets 10 sec negative pull ups.
WOD
SQUAT CLEANS - Find 7 Rep Max
Did 125# pretty easy, but failed at 135# due to fatigue. Got really tired after 3 and the form went so the bar was not coming up like it should. Did 125 again easy, so curious if I could do 135 a little fresher.
PostWod - 5x5 push press + pull ups.

Thursday - RUN managed just over 7 miles @ 8:15 pace. Felt some pain in the abs and some discomfort in right hip. Not very uplifting.

Friday - muscle ups practice and 5 rounds 6 plyo push ups + 10 jump lunges
MoFo WOD
emom for 10 minutes alternating movements
5 front squats @ 145#
5 push jerks @ 95#
Experiencing some pain in right lat on push press. Thought I was doing more on the front squat, no wonder they felt good. Last round did 8 of each. Added a round of 3 front squats at 165.
PostWod Fun - 4x5 Floor press @ 135#. 2x 20 GHD back ext + 20 GHD sit ups. Then 88# KB hold for time = 48 seconds.

Saturday - Rode with Wy at Quail Ridge. Took the mtn bike, and actually got winded keeping up with him on the hills. Did 12-14 miles. Good times.

Sunday - Ran 10 miles. Legs are spent. Ab is pretty sore. Need to figure this out....

Sunday, August 04, 2013

Back to the grind....

Monday - No skill work, just a quick warmup, 800m row, 400m run, planks.
WOD - BURDEN RUN
2.1 Mile Run
100 Meter Tire Flip
600 Meter Bumber Plate Carry 45#
75 Meter Sled Drag 135#
33:10ish. Did great on the run, but the tire was almost too much. Plate carry was uncomfortable and couldn't run with it, so just fast walk. The sled pull was tough, and pretty sure we did 50 out, 50 back which = 100m.
Post wod did 3 or 4 sets of light but deep squats and some cleans... until I crushed my windpipe and called it a day.

Tuesday - Max height box jumps. Oi, these get in my head. Made it to around 38-40", should have been able to go higher.
MOFO WOD
EMOM 10 Minutes*Alternating Movements
5 Back Squats @155-165#
5 Push Presses @75-95#
Started doing strict press, not sure why. Finally figured out it was push press and moved up to 95#. Squats felt pretty good, although Thommy said I was not going deep enough. Need to work on that. Last round did 8 squats, 6 press.
Post wod did 3 squats @ 185, then 1 @ 215. Failed at 225#. Switched to dead lift @ 185#, did 4x5, last 2 or 3 rounds used 15# plates for deficit dead lifts.

Wednesday - rope climb, legless. Barely making it to the top. Coming down is hard on the shoulders.
ZIG ZAG SPRINT
4 Rounds
50 Yard Sprints *Sprint Around 4 Obstacles
Fastest time was 12.1, slowest was 13.2.
PostWod - 5x5 135# bench press.

Thursday -Skill work on bridges and GHD situps.
WOD
10!
Chest-to-Bar Pull-Up
Box Jump 30"
GHD Sit-Ups
11:59 - middle rounds, the c2bar were dropped for just pull ups. Wish I had done regular strict instead.
Post wod - 4x5 seated behind the neck press. 45, 65, 65, 75

Friday - Skill work/warmup was 5x10 double KB swings 35#
WOD
27 Thrusters
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
14:48 - Used 85# for thrusters, started sets of 10, then moved to 5. Last round all 9 unbroken. Had to use feet on the rope climbs, but made it.
PostWod - 5x5 deadlift 205#

Saturday - UCity Scorcher 4 mile run. Ran a little harder than I wanted, didn't have much at the end.
WOD For Time:
20 Front Squats 135#
30 Box Jumps 30"
40 KBS 55#
50 Wall Balls 20#
10:15. Felt pretty good. Did a couple push jerks @ 135# after.

Sunday -
Rest Day

Saturday, August 03, 2013

VACATION WEEK!!

Monday - Started the morning off at Cave of the Winds. Did the walking tour and the wind walker rope course. Didn't make it all the way out to the section over the cliff, started raining and needed to get some lunch. Went in to Manitou Springs and had lunch at the Stagecoach. Wasn't the best, my trout was ok, everyone elses was bad. Walked around Manitou for a bit and hit the penny arcade. Even had time for a quick wine tasting and bought a couple bottles of Colorado wine from Dvine Wine. Headed to Garden of the Gods from there. It was beautiful. Took the walking tour, then went for a great hike on the way back to the car. Had Ted's Montana Grill for dinner. This was the best meal so far! The bison chili was perfect... spicy, meaty, and tasty! Also had a salmon salad and a Laughing Lab ale! Topped off the night with SummerSweet frozen yogurt! Yum!

Tuesday - Tried to do a short double under session with some push ups mixed in, dubs were not great, mainly singles. We headed out to hike Red Rock Canyon on a fairly challenging trail. Some good elevation and incline. Had a lot of fun, wish we could have gone a little farther. Went to SooperSalad for an all-you-can-eat lunch.... wasn't great, and shouldn't have eaten as much as I did.
Olympic Training Center was up next! Awesome and inspiring! Wish we had seen some athletes training, but the facilities were impressive. Had fun goofing with Wy on the rower and bike. Finished the night by going to the Manitou Cliff Dwellings. Some interesting homes built in the rock, they must have been short though! Switched hotels, so checked in and did the free happy hour drinks and snacks for dinner. Colorado Native was a good beer!

Wednesday - Got an early start off to the bike shop for Pikes Peak! Rode the cog train up to the top. Great scenery on the way up, and crazy view at the top. Had some of the famous donuts, the plain were good, the fudge covered were excellent! It was pretty chilly at the top, so we bundled up, jumped on the bikes and started down the mountain! It was a BLAST! Plenty of stops for pics, and to strip off clothing. Once we made it to the bottom, we had lunch at Wines of Colorado. The lunch was junk, but couldn't pass up another wine sampling and 2 more bottles! I think this was everyones favorite experience on the trip!
After a little down time in the hotel, I had to tackle the Manitou Incline trail. Lori dropped me off near the cog train and I walked to the start of the trail. INTENSE. That was 36 minutes of some TOUGH stairs. The angle of incline was insane. Some of the steps were close, some were spaced pretty far apart, some were covered in loose rock, some were angled wierd... it was challenging, but sooo worth it. The run back down the trail was exhilarating. Had to stop a couple times to snap a pic, but really enjoyed the run (even the pain in the quads!)
Went back to Ted's Montana Grill for another great dinner. Had a bison burger and some Laughing Lab beer sooo good!

Thursday - Did a great morning hike on Burr trail. Definitely a challenging hike up hill. We made it up to the cutoff of Incline trail. Took about 2 hours to make it up (we did take a lot of breaks.) From there Wy wanted to run back down...soooo, we made it down in under 15 minutes! He did great bouncing from rock to rock, really enjoyed trail running behind him! Decided on some local NY style pizza at Borrelli Brothers. Had a personal gluten free pie with green chili and chicken. Plus had Wys cheese slice, a salad and some garlic knots. Some good pizza. Headed back to the hotel for a bit to rest, but not for long. Had to get one last hike in at Garden of the Gods. Super fun hike on Siameese Twins trail, which a local told us was a very challenging trail and rarely done by 'out of towners'. Personally, some of the other trails we did were much harder, but eh. Went back to the hotel for dinner at the Polo Club. Had the seared bass, some more Colorado Native... and finished off with chocolate cheesecake! Great end to the vacation.

Friday - The long drive home. Stopped for lunch in Hays, KS again, but went to Carlos O'Kelly for mexican. Had the fish and shrimp enchiladas, and enjoyed them. Not terrific, a little too covered in cheese. Finished the drive home and already miss Colorado.

Saturday - Hero WOD - Small
Three Rounds:
Row 1000 Meters
50 Burpees
50 Box Jumps
Run 800 Meters
51:36 - This was an endurance test, and just had to keep pushing and try to limit the time in breaks.

Sunday - AbSoLuteLy Nothing!