26.2 Mile Run
Thursday, October 24, 2019
10/24/19
Another early morning during a tough week ... got our last run in prior to the marathon on Sunday.
A.
2 Mile Run
-16:51 ... last run of the training cycle!
B.
ROMWOD
-Complete
A.
2 Mile Run
-16:51 ... last run of the training cycle!
B.
ROMWOD
-Complete
Wednesday, October 23, 2019
10/23/19
4 Mile Run
-34:20 ... took this easy again ... got out the door in the early morning before work. Great way to the start day.
-34:20 ... took this easy again ... got out the door in the early morning before work. Great way to the start day.
Tuesday, October 22, 2019
10/22/19
3 Mile Run
-24:51 ... took this casually ... got this in early prior to heading out to work ... this was restorative and fun ... looking forward to the marathon this weekend.
Monday, October 21, 2019
10/21/19
Today was a fun/lower volume crossfit session. Jumped into the class and got in and out of the gym quickly.
EMOM 8:
2 Clean-Grip Deadlifts (275#)
-Complete ... went very light on this ... tapering down for this weekend.
B.
4 RFT:
15 Cal Bike
10 Push-Jerks (135/95#)
10 C2B Pull-ups
5 Bar Muscle-ups
-12:15 ... unbroken until the last set of bar MU, went 3/2 ... overall this felt more difficult than it should have... but overall happy to get in some crossfit like this. Definitely not in great crossfit shape, tried to remain consistent, turned on the burners during that last set and it bit me in the ass on the muscle-ups, wasted about :30-45 with that break in the last set.
Friday, October 18, 2019
10/19/19
A.
8 Mile Run
-65:08 ... average pace of 8:13 ... this felt easier than I thought it would, I figured we were running much slower than this pace ... didn't check at all until the end of the run and just did this off of feel. Last 'long' run prior to the race in 8 days. Just a few short taper runs this last week.
B.
ROMWOD
-Complete
8 Mile Run
-65:08 ... average pace of 8:13 ... this felt easier than I thought it would, I figured we were running much slower than this pace ... didn't check at all until the end of the run and just did this off of feel. Last 'long' run prior to the race in 8 days. Just a few short taper runs this last week.
B.
ROMWOD
-Complete
10/18/19
AM Workout (0530)
4 Mile Run
-About 35 minutes .... overall enjoyed myself and didn't stress about the pacing. Was a nice way to start the day, first day this week since the 6 mile run that I haven't been working in the early AM hours prior to heading into work.
PM Workout (1500)
Got in a quick back/bicep pump. Was a great way to round out the week. All sets were :60- 1:20 rest, tried to get in and out within 45 minutes.
A.
Strict Weighted Pull-up
5 sets of 5
-Complete, across at 35#
B.
Strict Neutral Grip Pull-up
3 x 10-12 reps
-Complete, went 12,10,8
C.
Supinated Grip Lat Pull-Down
3 x 12
-Complete ... don't remember the weight
D.
Wide Grip Cable Rows
3 x 12
-Complete ... across at 50#... kept this very light to maintain form... I need to get better at this.
E.
Cable Curls
3 x 10
-Complete ... don't remember the weight, just went for a pump
F.
DB Reverse Curls
3 x 10
-Complete ... used 2 x 20# ... biceps were smoked by this point.
Thursday, October 17, 2019
10/17/19
Got a quick pump in this afternoon ... have been under extreme stress/pressure ... tried to just focus on working out and enjoying it, but couldn't. Kept the weights light and rest intervals short to get in and out quickly.
A.
Bench Press
5 sets of 3 @ 205#
Rest 2:00
-Complete ... same as last week, but felt easier
B.
Bench Press
3 sets of 10 @ 160#
Rest 1:30
-Complete
C.
Alternating DB Bench Press
3 Sets of 20 reps (10 each arm) @ 2 x 55# DB
Rest 1:30
-Complete
D.
DB Skull Crushers
3 sets of 10 @ 2 x 30# DB
Rest :60
-Complete
E.
Tricep Cable Push-Downs
3 sets of 15 @ 50#
Rest :60
-Complete
F.
Landmine Twists
3 sets of 12 reps (90#)
Rest :60
-Complete
Wednesday, October 16, 2019
Tuesday, October 15, 2019
10/15/19
6 Mile Run
-52:07 ... didn't push the pace here, just went out and enjoyed the run. Very sore in traps/hamstrings from yesterday's crossfit session. Looking forward to some more crossfit/lifting this week.
-52:07 ... didn't push the pace here, just went out and enjoyed the run. Very sore in traps/hamstrings from yesterday's crossfit session. Looking forward to some more crossfit/lifting this week.
Sunday, October 13, 2019
10/14/19
This morning was a nice change. Fun to lift a bit and do some CrossFit / accessory.
A.
Cross-over Symmetry
-Complete ... always a great warm-up
B.
EMOM 12:
2 Snatches
Start at 135# and build over the course of 12 sets to a moderate load
-4 Sets at 135#, 2 sets at 155#, 2 sets at 175#, 4 sets at 185# ... kept the load light and tried to hit perfect reps. Very fun to get this in, haven't been lifting much, definitely something I miss.
C.
20.1
10 RFT*:
8 Ground-to-Overhead (95/65#)
10 Bar-Facing Burpees
*15:00 cap
-Cap + 10 reps ... this was rough, my quads blew up immediately on these snatches ... only went TnG for 3 sets, then went 4/4 for the rest of the sets ... definitely out of shape for something like this ... haven't really trained burpees or CrossFit since prior to the 2019 Open (in February). Injury, re-injury and marathon training has really taken me away from Crossfit, but this has been an nice change. Still fun to get this in with my wife despite our lack of capacity for this style of workout right now.
D.
3 Sets of:
Banded Ys x 15-20 reps
Toes-to-Bar x 10-15 reps
Bird Dogs x 20 reps (10 each side)
-Complete
E.
3 Sets of:
Banded Ts x 10-15 reps
Side Plank x :60 (:30 each side)
Single Arm KG Upright Row (12 KG) x 20 reps (10 each side)
-Complete
A.
Cross-over Symmetry
-Complete ... always a great warm-up
B.
EMOM 12:
2 Snatches
Start at 135# and build over the course of 12 sets to a moderate load
-4 Sets at 135#, 2 sets at 155#, 2 sets at 175#, 4 sets at 185# ... kept the load light and tried to hit perfect reps. Very fun to get this in, haven't been lifting much, definitely something I miss.
C.
20.1
10 RFT*:
8 Ground-to-Overhead (95/65#)
10 Bar-Facing Burpees
*15:00 cap
-Cap + 10 reps ... this was rough, my quads blew up immediately on these snatches ... only went TnG for 3 sets, then went 4/4 for the rest of the sets ... definitely out of shape for something like this ... haven't really trained burpees or CrossFit since prior to the 2019 Open (in February). Injury, re-injury and marathon training has really taken me away from Crossfit, but this has been an nice change. Still fun to get this in with my wife despite our lack of capacity for this style of workout right now.
D.
3 Sets of:
Banded Ys x 15-20 reps
Toes-to-Bar x 10-15 reps
Bird Dogs x 20 reps (10 each side)
-Complete
E.
3 Sets of:
Banded Ts x 10-15 reps
Side Plank x :60 (:30 each side)
Single Arm KG Upright Row (12 KG) x 20 reps (10 each side)
-Complete
Friday, October 11, 2019
10/12/19
A.
12 Mile Run
-1:39 ... average pace of 8:17 ... great run, probably the best I've felt in a long time while running ... felt as though I could keep this pace all day. Really nice fall morning, perfect way to spend my Saturday morning after a horribly stressful week.
B.
ROMWOD
-Complete
12 Mile Run
-1:39 ... average pace of 8:17 ... great run, probably the best I've felt in a long time while running ... felt as though I could keep this pace all day. Really nice fall morning, perfect way to spend my Saturday morning after a horribly stressful week.
B.
ROMWOD
-Complete
10/11/19
Got into the gym after a pretty shit day at work... got in a fun/simple pump. Didn't push the loading much, just kept the weights light and the rest intervals relatively short. Was nice to get a pump.
A.
Bench Press
5 sets of 3 reps
Rest 2:00
-Complete, across at 205# ... kind of depressing given this is my old 10 RM from prior to the marathon training ... but definitely feel weaker after all the miles of running. Excited to get some strength back after this is over in a few weeks.
B.
Bench Press
3 Sets of 8-10 reps
Rest 1:30
-Complete, across at 175# for 3 sets of 8
C.
Incline Bench Press
3 Sets of 8-10 reps
Rest 1:30
-Complete, across at 135#
D.
Incline Alternating DB Press
3 Sets of 8-10 reps (each arm)
Rest 1:30
-Complete, across with 2 x 50# DB, went 10,8,6 ... really fried by the end / went to complete failure
E.
Seated DB Lateral Raise
3 Sets of 15
Rest :60
-Complete, across at 2 x 20# DB
F.
DB Skull Crushers
3 Sets of 10
Rest :60
-Complete, across at 2 x 30# DB
G.
3 Sets of:
Plank :60
Rest :60
-Complete
H.
In as few sets as possible:
100 Tricep Rope Push-Downs
-Complete, started at 35#, ended at 15# ... dropped 5# each set until 100 reps was reached ... always a good pump finisher.
A.
Bench Press
5 sets of 3 reps
Rest 2:00
-Complete, across at 205# ... kind of depressing given this is my old 10 RM from prior to the marathon training ... but definitely feel weaker after all the miles of running. Excited to get some strength back after this is over in a few weeks.
B.
Bench Press
3 Sets of 8-10 reps
Rest 1:30
-Complete, across at 175# for 3 sets of 8
C.
Incline Bench Press
3 Sets of 8-10 reps
Rest 1:30
-Complete, across at 135#
D.
Incline Alternating DB Press
3 Sets of 8-10 reps (each arm)
Rest 1:30
-Complete, across with 2 x 50# DB, went 10,8,6 ... really fried by the end / went to complete failure
E.
Seated DB Lateral Raise
3 Sets of 15
Rest :60
-Complete, across at 2 x 20# DB
F.
DB Skull Crushers
3 Sets of 10
Rest :60
-Complete, across at 2 x 30# DB
G.
3 Sets of:
Plank :60
Rest :60
-Complete
H.
In as few sets as possible:
100 Tricep Rope Push-Downs
-Complete, started at 35#, ended at 15# ... dropped 5# each set until 100 reps was reached ... always a good pump finisher.
Thursday, October 10, 2019
10/10/19
4 Mile Run
-Ran about 36 minutes ... don't remember the exact time ... ran after an extremely long day of work and got out the door around 1900 to just get some activity in ... pretty much felt like complete shit, but glad to get a little time for myself, have had extreme work/life stress this week.
-Ran about 36 minutes ... don't remember the exact time ... ran after an extremely long day of work and got out the door around 1900 to just get some activity in ... pretty much felt like complete shit, but glad to get a little time for myself, have had extreme work/life stress this week.
Wednesday, October 9, 2019
10/9/19
5 Mile Run
-41:59 ... got out the door before 0600 ... long day in court today, but got this in prior.
-41:59 ... got out the door before 0600 ... long day in court today, but got this in prior.
Tuesday, October 8, 2019
10/8/19
Got in a quick workout today, snuck out of the office for about 45 minutes. Happy to get in a quick pump. Haven't been able to lift as much as I've been wanting to with travel/work/marathon training. Overall a solid/simple session.
A.
5 Super-Sets of:
5 Bench Press (185#)
10 Strict Pull-ups
Rest 2:00
-Complete
B.
3 Super-Sets of:
10 Wide-Grip Cable Rows
15 Push-ups
Rest :60
-Complete ... don't remember the weight, just went for a pump
C.
3 Super-Sets of:
12 Incline DB Skull Crushers (2 x 30#)
10 Standing EZ Bar Curls (60#)
Rest :60
-Complete
D.
1 Set of:
30 DB Side Lateral Raises (2 x 10#)
-Complete ... went 22/8 reps ... had to take a short break, fun finisher
A.
5 Super-Sets of:
5 Bench Press (185#)
10 Strict Pull-ups
Rest 2:00
-Complete
B.
3 Super-Sets of:
10 Wide-Grip Cable Rows
15 Push-ups
Rest :60
-Complete ... don't remember the weight, just went for a pump
C.
3 Super-Sets of:
12 Incline DB Skull Crushers (2 x 30#)
10 Standing EZ Bar Curls (60#)
Rest :60
-Complete
D.
1 Set of:
30 DB Side Lateral Raises (2 x 10#)
-Complete ... went 22/8 reps ... had to take a short break, fun finisher
Sunday, October 6, 2019
Friday, October 4, 2019
10/6/19
A.
20 Mile Run
-2:53 ... 8:48 average mile pace ... overall this was a really good run ... we ran the first 18 miles of this 10 minutes faster than our 18 mile run two weeks ago in Italy. I feel much better not traveling / eating weird foreign food ... great run, lifetime PR of distance. I think we could have easily completed another 6.2 miles after this. Training is going really well ... finished out this 40 mile week, our highest volume week, I am very ready to taper and get this race done.
B.
ROMWOD
-Complete
20 Mile Run
-2:53 ... 8:48 average mile pace ... overall this was a really good run ... we ran the first 18 miles of this 10 minutes faster than our 18 mile run two weeks ago in Italy. I feel much better not traveling / eating weird foreign food ... great run, lifetime PR of distance. I think we could have easily completed another 6.2 miles after this. Training is going really well ... finished out this 40 mile week, our highest volume week, I am very ready to taper and get this race done.
B.
ROMWOD
-Complete
10/4/19
5 Mile Run
-43:19 ... took this fairly easy ... have had a jam packed week at work and got this in after a long day ... going to have to work on Saturday and Sunday with court on Monday and all day Wednesday.... really rough schedule right now, but just need to make it through Thursday and I'll have a bit of a more relaxed schedule for a few weeks.
-43:19 ... took this fairly easy ... have had a jam packed week at work and got this in after a long day ... going to have to work on Saturday and Sunday with court on Monday and all day Wednesday.... really rough schedule right now, but just need to make it through Thursday and I'll have a bit of a more relaxed schedule for a few weeks.
Tuesday, October 1, 2019
10/3/19
10 Mile Run
-1:30 ... hit 9:00 miles on the dot ... didn't feel great today ... both my wife and I are a bit beat up and generally tired/stressed ... glad we took it easy and got through these miles. Looking forward to knocking out this 20 miler coming up and I'm very excited to taper and rest a bit prior to the race.
-1:30 ... hit 9:00 miles on the dot ... didn't feel great today ... both my wife and I are a bit beat up and generally tired/stressed ... glad we took it easy and got through these miles. Looking forward to knocking out this 20 miler coming up and I'm very excited to taper and rest a bit prior to the race.
Subscribe to:
Posts (Atom)