The Sonny and Cher song has been going through my head today.
So no residual pain from the run the other night. Still sore in the legs though better than I was for sure.
Last night's WOD was 5 sets of 7 reps of thrusters. Results were 95,115,105,95,95. Really felt every rep, but was glad it was a short one.
Tonight's WOD was 21, 15, 9 reps of 35lb. kettlebells (used a dumbbell), half body weight squats (used 95lbs. because I was too lazy to try and figure out what 87.5lbs would be), burpees for time. I was reading Erica's blog and she used the word loathe to describe her feelings towards burpees. I wholeheartily agree. Finished this workout in 7:28.
Then went immediately to do my 700 yard swim time trial. Who knew you needed to be able to use your shoulders to swim. I could barely lift my arms and finished in 16:52. I think this is a new level of slowness for me, but I believe it is directly attributed to the workouts the past 2 days.
Wednesday, July 14, 2010
Tuesday, July 13, 2010
I have never run this far in my life
Last night's WOD was going to be a 13.1 mile run Time Trial. To work it out in Central Park, so that I would know the exact distance it ended up being 13.75 miles. On the way home from work, I stepped off a curb and my leg buckled, that's how sore I was. I had no idea how I was going to get this done. Luckily, my running partner Gerrit came along to keep me going.
It was 90 degrees when we started at 6pm. I brought my 4 bottle fuel belt, which I have to retire as it is too big (I bought it when as Max likes to say I was woefully out of shape). Needless to say it bounced around.
We finished in 2:04:29 for an average of 9:03 minute miles. First 6.02 was covered in 50:13, second 6.02 was covered in 57:32 and the last 1.71 miles took 16:43.
Was able to wring out my clothes when we were done. I was cooked. Amazingly, my legs feel so much better today than yesterday. Who would have thought? No other aches or pains from the run either. I am cautiously optimistic about my expectations for Timberman.
It was 90 degrees when we started at 6pm. I brought my 4 bottle fuel belt, which I have to retire as it is too big (I bought it when as Max likes to say I was woefully out of shape). Needless to say it bounced around.
We finished in 2:04:29 for an average of 9:03 minute miles. First 6.02 was covered in 50:13, second 6.02 was covered in 57:32 and the last 1.71 miles took 16:43.
Was able to wring out my clothes when we were done. I was cooked. Amazingly, my legs feel so much better today than yesterday. Who would have thought? No other aches or pains from the run either. I am cautiously optimistic about my expectations for Timberman.
Sunday, July 11, 2010
How am I supposed to do a half marathon when I can barely walk?
So basically I can hardly walk and I look on my schedule tomorrow and it says 13.1 Mile Time Trial. I think this is what I meant about the beat down.
Friday night I did a tabata run. I can't believe I actually asked Max to try this WOD. You set the treadmill at 12% incline and set the speed for 30 seconds slower than your fastest 5K time, which for me worked out to 8.4mph. So here I am thinking how bad can it be? Run 8 times for 20 seconds with 10 seconds of rest in between sets. Boy, it annihilated me. Nancy had to come to the gym to time it for me, because I wouldn't look down for fear of falling off. After the 2nd one, I thought it would be hard, but that I'd get through it. Then after the 4th set I was hanging on for dear life praying it would end. When it was over I had to lay down. Mind you, my hamstrings were sore to the touch from the deadlifts earlier in the week when all this started.
Due to weather and technical difficulties switched yesterday's workout with today's workout.
Yesterday was 150 wall ball shots (substituted 150 barbell thrusters with the 45lb. barbell). Finished in 10:46. Feels like I've been sweating for a week. Worked on some drills in the pool after as I was having trouble catching my breath while actually swimming after this workout. I am hopeful that one day I will be able to swim without thinking.
Today with really sore legs, went and did a 45 minute bike time trial. Finished 13.8 miles in Central Park for an average speed of 18.4mph, which considering how my legs felt, I was surprised it was this fast. Then came back home and did the AMRAP of 5 pushups, 10 sit ups and 15 squats. Finished 22 full rounds. I am literally hobbling around the apartment like I am 80.
This brings me back to my original question, how am I going to run this 13.1 miles tomorrow. Completion is the goal. Effort will be my metric as speed probably won't be a good indicator.
Friday night I did a tabata run. I can't believe I actually asked Max to try this WOD. You set the treadmill at 12% incline and set the speed for 30 seconds slower than your fastest 5K time, which for me worked out to 8.4mph. So here I am thinking how bad can it be? Run 8 times for 20 seconds with 10 seconds of rest in between sets. Boy, it annihilated me. Nancy had to come to the gym to time it for me, because I wouldn't look down for fear of falling off. After the 2nd one, I thought it would be hard, but that I'd get through it. Then after the 4th set I was hanging on for dear life praying it would end. When it was over I had to lay down. Mind you, my hamstrings were sore to the touch from the deadlifts earlier in the week when all this started.
Due to weather and technical difficulties switched yesterday's workout with today's workout.
Yesterday was 150 wall ball shots (substituted 150 barbell thrusters with the 45lb. barbell). Finished in 10:46. Feels like I've been sweating for a week. Worked on some drills in the pool after as I was having trouble catching my breath while actually swimming after this workout. I am hopeful that one day I will be able to swim without thinking.
Today with really sore legs, went and did a 45 minute bike time trial. Finished 13.8 miles in Central Park for an average speed of 18.4mph, which considering how my legs felt, I was surprised it was this fast. Then came back home and did the AMRAP of 5 pushups, 10 sit ups and 15 squats. Finished 22 full rounds. I am literally hobbling around the apartment like I am 80.
This brings me back to my original question, how am I going to run this 13.1 miles tomorrow. Completion is the goal. Effort will be my metric as speed probably won't be a good indicator.
Friday, July 9, 2010
4x5K Bike Intervals and a tough circuit
Last night's WOD was 4x5K intervals. Went to the gym instead of fighting the crowd in Central Park.
Times are as follows 9:43/9:26/9:57/9:40. Waited 2:17 between sets 1 and 2, 2:34 between 2 and 3 and 3:03 between 3 and 4.
This morning went to the gym for a circuit of run 800m/30 sit ups 4x for time. Finished in 18:22. Treadmill was between 9 and 10mph. Had to wait a bit for the treadmill to get up to speed or I might have been a bit faster. Literally was sweating for a full half hour when this was over. All 800s were between 3:10 and 3:20. Amazing how hard a situp is when you can't breathe.
Times are as follows 9:43/9:26/9:57/9:40. Waited 2:17 between sets 1 and 2, 2:34 between 2 and 3 and 3:03 between 3 and 4.
This morning went to the gym for a circuit of run 800m/30 sit ups 4x for time. Finished in 18:22. Treadmill was between 9 and 10mph. Had to wait a bit for the treadmill to get up to speed or I might have been a bit faster. Literally was sweating for a full half hour when this was over. All 800s were between 3:10 and 3:20. Amazing how hard a situp is when you can't breathe.
Thursday, July 8, 2010
Deadlifts, burpees and swimming
Yesterday was a double workout done back to back at the Bally's where I swim.
WOD #1-Deadlift your body weight 50 times, with 2 burpees on the minute until all deadlifts are done. This was a workout I was really dreading as the 100 body weight deadlifts for time was one of the hardest WODs I've ever done. Luckily for me I weigh a little less than I did then, so I was able to do 175lbs. Finished this workout in 7:36. Thrilled with the time. Full body sweat by minute 2, sore all over today.
WOD #2-Swim 1650yds for time. Had a lane for a half hour, which I knew would not be enough, so I started in the shared lane right after the deadlifts. Had to ask to go ahead of a few people who were resting. Got into my own lane and finished in 41:41. Not so thrilled with the time. One of these days maybe it'll click.
WOD #1-Deadlift your body weight 50 times, with 2 burpees on the minute until all deadlifts are done. This was a workout I was really dreading as the 100 body weight deadlifts for time was one of the hardest WODs I've ever done. Luckily for me I weigh a little less than I did then, so I was able to do 175lbs. Finished this workout in 7:36. Thrilled with the time. Full body sweat by minute 2, sore all over today.
WOD #2-Swim 1650yds for time. Had a lane for a half hour, which I knew would not be enough, so I started in the shared lane right after the deadlifts. Had to ask to go ahead of a few people who were resting. Got into my own lane and finished in 41:41. Not so thrilled with the time. One of these days maybe it'll click.
Tuesday, July 6, 2010
Boy it's hot, even in the gym!
This morning I went over to our gym and they said the AC was broken and they didn't know when it was going to be fixed. I came home for about 45 minutes and decided to give it another try. AC still down, decided it was better than outside, so off I went.
First WOD was 4 rounds of 10 pullups (unassisted), 10 wall ball shots (substituted thrusters 20lb. dumbbell in each hand), 10 pushups for time. Finished in 4:43.
Hopped on the treadmill for the 2nd WOD, a 5K run for time. Finished in 23:21 which is slower than my best, but considering everything (I stopped 3x to get some water, yes, I added this to my overall time) I am okay with the time. Felt like I had nothing left at the end. Glad I am indoors the rest of the day, although I'd rather have heat than cold.
First WOD was 4 rounds of 10 pullups (unassisted), 10 wall ball shots (substituted thrusters 20lb. dumbbell in each hand), 10 pushups for time. Finished in 4:43.
Hopped on the treadmill for the 2nd WOD, a 5K run for time. Finished in 23:21 which is slower than my best, but considering everything (I stopped 3x to get some water, yes, I added this to my overall time) I am okay with the time. Felt like I had nothing left at the end. Glad I am indoors the rest of the day, although I'd rather have heat than cold.
Monday, July 5, 2010
Back from the bike
Spent the long weekend at our good friend's Sunny and Emily's house in Amagansett, NY. This is about 10 minutes from the start of the MightyMan Half in Montauk that I signed up for on 10/3. Since I had no access to the gym and I would have no idea how far I could swim in the ocean, Max gave me 3 straight days of biking. I didn't do the exact course, because I have no bike GPS and did not want to grip the instructions in my hand. I was able to do a good portion of it and outside of some possible wind, the course was not bad at all.
There were a ton of people there and we hadn't seen our friends in a while so I had to modify the distances Max prescribed.
Day 1 I was supposed to do 56 miles, but finished 47.5 in 2:38:55 for an average speed of 17.93 mph. Considering how sore my legs were from the workouts leading up to this, I was fairly pleased.
Day 2 was supposed to be 28 miles, but it is 15 and change from the house to the lighthouse at Montauk so I went there and back. Total mileage was 31.4, finished in 1:40:06 for an average speed of 18.82 mph. Was surprised this was so fast as I was feeling a bit beat.
Day 3 was supposed to be 56 miles, but my friend Sunny wanted to go for a ride yesterday, so I went out for about an hour and finished 19 miles in 1:03:41 for an average speed of 17.90 mph. Then Sunny and I went out for a 20 mile ride, we didn't really push it and I didn't time it. It was good to be out with him. We hit some good speeds every now and then.
I find that my gearing on the bike leaves a lot to be desired. I feel I am always in the wrong gear when I get to the harder part of the uphills. I am no longer fearful of downhills, but wish I could get this gearing thing down as I am sure I lose valuable speed and momentum.
Back in the NYC today and it is hot. At the time of me writing this (8pm) it is still over 90 degrees. Went to the pool for the 500m swim/50 squats/400m swim/40 squats/300m swim/30 squats/200m swim/20 squats/100m swim 10 squats. Could not get a lane, so I had to share with 7-8 other swimmers who were actually slower than me (I know, I was shocked too!). I had to ask at almost every length if I could go ahead of people. They were nice and everyone said yes. I finished in 43:39. I still have the goggle marks from keeping them the whole time, even while squatting.
There were a ton of people there and we hadn't seen our friends in a while so I had to modify the distances Max prescribed.
Day 1 I was supposed to do 56 miles, but finished 47.5 in 2:38:55 for an average speed of 17.93 mph. Considering how sore my legs were from the workouts leading up to this, I was fairly pleased.
Day 2 was supposed to be 28 miles, but it is 15 and change from the house to the lighthouse at Montauk so I went there and back. Total mileage was 31.4, finished in 1:40:06 for an average speed of 18.82 mph. Was surprised this was so fast as I was feeling a bit beat.
Day 3 was supposed to be 56 miles, but my friend Sunny wanted to go for a ride yesterday, so I went out for about an hour and finished 19 miles in 1:03:41 for an average speed of 17.90 mph. Then Sunny and I went out for a 20 mile ride, we didn't really push it and I didn't time it. It was good to be out with him. We hit some good speeds every now and then.
I find that my gearing on the bike leaves a lot to be desired. I feel I am always in the wrong gear when I get to the harder part of the uphills. I am no longer fearful of downhills, but wish I could get this gearing thing down as I am sure I lose valuable speed and momentum.
Back in the NYC today and it is hot. At the time of me writing this (8pm) it is still over 90 degrees. Went to the pool for the 500m swim/50 squats/400m swim/40 squats/300m swim/30 squats/200m swim/20 squats/100m swim 10 squats. Could not get a lane, so I had to share with 7-8 other swimmers who were actually slower than me (I know, I was shocked too!). I had to ask at almost every length if I could go ahead of people. They were nice and everyone said yes. I finished in 43:39. I still have the goggle marks from keeping them the whole time, even while squatting.
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