Hey guys! I’m currently blogging from the comforts (and numbness) of an ice bath.
(Please ignore the terrible lighting)
It’s been a long week of workouts but I’m feeling really good about this whole marathon training + CrossFit thing. So, as promised… here’s a recap of my workouts for the week. Heavy on the CrossFit, but 1) it’s just SO addicting, and 2) I still got in 25 miles this week!
Wednesday: CrossFit in AM (Tabata), 3 x 1 mile repeats in PM = total of 6 miles including warm up and cool down
Thursday: CrossFit (Benchmark WOD = Fran then Annie)
Friday: 4 mile easy run
Saturday: CrossFit (legs, legs and more legs!)
Sunday: 15 mile long run
Here’s how my speedwork went:
1 mile warm up
Mile 1: 6:57
Mile 2: 7:11
Mile 3: 7:06
1 mile cool down
Total = 6 miles
Considering I did a puke-worthy Tabata in the morning, these mile repeats weren’t as bad as I was expecting! The legs felt a little bit heavy, but nothing I couldn’t run through. My hamstrings were still tight/sore from Romanian dead lifts we did on Monday, and I think the running helped flush them out because they felt a lot better after the workout. However, something I do really need to work on is PACING. Sure, it looks awesome that I ran a sub-7:00 mile for my first repeat. I don’t know the exact splits for each quarter mile, but they were VERY uneven. I think the first 400 was in something like 1:35, and that eventually slowed to ~1:55, and the last 400 was a mix of fast running and shuffling because I was so spent. So the last mile I told myself I NEEDED to start off slow, and then gradually pick it up the last 800m. Here’s how those splits went:
1:48, 1:53, 1:47, 1:38
This mile was TOUGH, but I was happy to see the sub-1:40 last 400m.
And then my long run for the week… nothing really crazy. 15 miles, out and back on Lief Erikson. Was nervous going into this run since the CrossFit workout the day before was ALL legs (800m run, 30 back squats (65#), 800m run, 25 front squats (65#), 800m run, 20 OH squats (55#), 800m run, 100 JCLs). But again, I felt surprisingly good. Going out always feels harder than coming back, but I came across the elevation profile for Lief Erikson this morning and now I know why:
Holy elevation change! I’m hoping it’ll at least prep me for the bridges of NYC. Anyways, long run recap = 15 miles, total time of 2:06:30, 8:26 pace. Was able to squeeze out a 6:58 last mile, but then again it was pretty much completely downhill.
And something else I really wanted to write about this week is stepping out of your comfort zone.
I’ve been doing CrossFit now for about a month and it’s pretty obvious as to what I’m good at and what I’m not good at. I can run, do sit ups / pull ups and gymnastics-y moves like it’s my job. When it comes to Olympic lifting on the other hand, I pretty much suck at it. I’ve gotten “comfortable” with using a 45# bar for everything and as much as I wanted to move up to the big bad 65# bar, I was completely content with that not happening for another few months or so.
So this week, when one of the trainers mentioned to me she thought I could Rx one of the classic/hardest benchmark workouts in CrossFit– “Fran”, I thought she was crazy. I had never used a 65# bar for thrusters before, let alone ANYTHING in CrossFit. Who did she think I was!? But I told her I would be there and at least give it a shot. So Thursday evening after work, I made my way to the box and had serious second thoughts the whole drive there.
That’s “it”. Two exercises. 21 reps, then 15, then 9. The prescribed weight (or Rx) is 95# for men, 65# for women. And how did I do?
In sum = I DID IT, which is more than I could have ever asked for. It was honestly one of the hardest things I’ve ever done and my time is nothing to write about (13:57), but I couldn’t be happier. Going in, I doubted I could even do 1 thruster with 65# (let alone a total of 45), but this just goes to show you… you’re capable of more than you think you are. Mind over matter and the possibilities are endless of what you’re capable of.
Since that day, I’ve been on some sort of CrossFit adrenaline high, and am going to try and up my weight for mostly all exercises going forward (case in point = for Saturdays leg WOD, I used 65# for the back/front squats and 55# for the OH squats… talk to me last week and I would have used 45# for all of them). Yeah, my times might be slower and I might be the last one done with the workouts now, but it’s the fact that I’m stepping outside of my comfort zone that makes me really excited. And I can only get faster from here… right? Right.
And can I also mention that I’ve now crossed another one of my fitness goals off my list? #6… do a CrossFit WOD completely Rx that includes Olympic lifting. DONE.
So what’s the plan for this week?
Monday = CrossFit
Tuesday = CrossFit OR mile repeats on the track
Wednesday = CrossFit OR mile repeats on the track (whichever one I don’t do on Tuesday)
Thursday = CrossFit
Friday = 4-5 mile easy run
Saturday = CrossFit
Sunday = 15 mile long run
Hope you guys all have a great week! Tell me… when was the last time YOU stepped outside of your comfort zone!?