Week 1: Run Less, Run Faster

I didn’t post a weekly workout recap last week, but you didn’t miss much. I ran a little and went to Farmgirlfit 3 times. Capped off the week with the running of my 3^rd Helvetia ½ Marathon.

This week, I picked up my running and ran 3 days using RLRF. I had originally intended on training hard for 4 weeks and then using the Negative Split on 7/6 as an “A” race and ½ marathon PR attempt. Since making that statement, I have since changed my mind. My updated plan is to use RLRF to maintain my fitness through the summer and then maybe depending on how I feel shoot for a fall ½ marathon PR. If not, I will run easy through the fall and then look at “A” races in 2014. After having run for a couple of weeks after Windermere I can tell that my body is still pooped out. I need time to rest and recover.

I did publicly admit on my facebook page the other day that I was in love with crossfit more than running right now. I love the change of pace that crossfit gives me and I love the friendly competitive atmosphere. It has been a good addition to my training.

Monday:

Wanted to take an additional “easy” day following Helvetia

Ran to the gym after work- .5 miles

35:29 on the spine bike for an even 9 miles

15 minutes of core

Ran back to my office- .5 miles

Tuesday:

Ran 3.12 miles before FGF.

BEARS get me every single time. Those suckers are tough and I usually feel the lingering effects of them for days after the workout. Stepped up to level 4 and used 65#s. Got really tough during the last couple of rounds because I was rubbing the skin off of my back from the bar. Even the planks in between were super tough because my arms were shaking. completed 37 BEARS.

The 3 rounds for time about killed me. Having to do elevated push ups off of the 20" inch box + burpee box jumps are insane! My total time was 11:06. I think I might of had the fastest time of the day. 

Wednesday:

Early AM run at 4:30 for 7:00 miles with warm up/cool down and some mile repeats thrown into the mix

FGF

Completed level 3, but used a 25# dumbbell and 125#s for the deadlift. Completed 2 rounds + 65. 

10 minutes of core

Thursday:

I had a 5 # clean & jerk PR, lifting 90#s. I was thisclose to 95#s! This is one of my least favorite lifts so to be improving on it makes me happy.

I got a little overzealous and did 75#s on level 3. I thought I was going to have to take weight off of my bar after the first round, but I stuck it out. The hang squat cleans are what got me. It is hard to clean with the bar starting above your knees. Total time was 19:27.

Friday:
The RX was 1 mi E + 2 (1 mi E + 2 mi MT) + 1 mi E.

Saturday:
OFF

Sunday:
The RX was 12 miles at HMP + 20 seconds- roughly a 7:47 pace. I may have had too much fun the night before and then made a coffee date for 8:30 with some girlfriends. Ended up not running before coffee and then had to go straight to lunch from the coffee date. Got home from lunch and passed out for close to 3 hours. When I woke up it was about 3:30 and 90 degrees outside. I literally did everything I could to talk myself out of going. I eventually told myself to just run 6 miles and call it good. The 6 miles turned into an hour which turned into 10 miles. At that point I couldn't not skip out on the last 2 miles. It was hot and I was a sweaty mess, but managed an average pace of 7:49. A little bit slower, but in 90 degrees and at 4 pm in the afternoon, I will take it!

Let's chat!
How was your week?
Anyone race this last weekend?
What is the hottest temperature you have ran in before?

--Tasha