29:00 run in VFFs
Banged up the bottoms of my feet pretty good. Need to run in these
every week. Definitely like hill sprints better...
Crap: breyers at lunch, fingertip of frosting, powerbar protein plus,
can of soup with ramen. (Day 3 without soda)
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All kinds of sore today from Monday's workout but it felt good to get
out there. Jogged down to MP hill for some 30-sec sprints.
6 hill sprints (each ~:25)
Rested 1:30 btw each
Did a few push ups and pull ups... weak...
Crap: ramen yesterday (forgot); Subway flat bread, donut, finger
sandwiches x 8, breyers (no dinner?)
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SATURDAY 090627
3 rds for time of:
200m run
400m run
600m run
Rest exactly the amount of each run (i.e. :45/:45, 1:30/1:30, etc.)
8:29-17:44-24:29
:37-1:30-2:30
Try :45-1:30-2:15 next time...
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SUNDAY 090606
Hill Sprints
5 x :40 w/ 2:20 walking recovery
3 x :20 w/ 1:40 walking recovery (steep!!!)
Started to get a twinge in the groin area but held up okay...
Tried another 5k just to see where my running is at for next month's APFT. Haven't really run since last year's APFT on OCT. Done some hill sprints here and there but that's it. Maybe a Helen or two. Not much. Felt pretty good today in the Vibram Five Fingers, feet didn't hurt nearly as bad as the first time last year. Calves are smoked though. Good smoked. Might motivate me to workout tomorrow and Monday. We'll see...
TUESDAY 090303
6xHill sprints
@ :45 seconds per sprint
Forgot how much these suck...
MONDAY
Rest Day
TUESDAY
Rest Day
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Combat Medic Run
7:53
8:05
8:33
First "long" run in my vibram five fingers. Feet and calves were
barking but I think I could go faster next time as long as they
continue to hold up okay...
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FRIDAY 080926
6 x 400m sprints
2-min rest btw sprints
(18:42)
1:19
1:27
1:23
1:28
1:25
1:27
Felt pretty "good" about the effort. Hope it's not too little, too
late for the OCT APFT in ten days. Oh well, at least I've seen the
light on the benefit of running at least twice a week.
My kids did really well for their first real workout. They've got
pretty good attitudes so far. I'm impressed...
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"Easier" treadmill run today. Only time for one round of CFWU w/ 2x15
OHS at 45#. I think I'm ready to start adding weight to those jokers...
Jumped right on the treadmill and got after it, 1.5 incline. Spent
first minute on 10:00 min/mile pace, second minute at 9:00 min/mile
pace then cranked it up around 6:48 min/mile pace as long as I could.
Had to start dialing it back at the 8:00 min mark but was able to hang
on for a decent 13:20 for 1.8 miles at 1.5 incline.
This might be a good one to revisit after two minutes of sit ups and a
short warm up run. Want to try out some better interval runs like
1:00/:30 harder/easier...gotta love gamin all these CrossFit workouts...
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SATURDAY 083008
Four rounds for time:
Run 400 meters
Rest 2 minutes
1:22-1:24-1:29-1:27 (5:42)
CrossFit Kids Cert - Ramona, CA
CF DodgeBall
Black-10 Burpees
Green-10 push ups
Purple-10 squats
Red-10 sit ups
Squat races
MB Carnival toss
Three ammo cans
CF Baseball
10 squats
10 Burpees
10 thrusters
10 pull ups
Tire flip / hop thru / tire flip relays
tie breaker
What a blast!!!
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CFWU
3x10
4 x 800m Run (rest exactly 3 minutes between each set)
3:23
3:18
3:20
3:18
13:19 - 14 seconds slower than last time but I ran better than I felt. Didn't get nauseas by the third lap either. All in all, not bad. Might look at adding an occasional running WOD on Sundays depending upon how I feel. Been feeling pretty smoked lately, probably time for an easy week (not for my students though, gotta start tightening up the screws...LOL!!!!)
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