Good morning, friends! I’m moving a little slowly this morning because I. am. tired. I put another week of workouts in the books, but I also spent last night celebrating the marriage of coach and her now husband! She was absolutely stunning, the wedding was perfect and I couldn’t be happier for them!
And now onto last week’s training….
Monday 7/28: CrossFit. 2 Rounds with 7 min rest between:
40 Wall Balls (12lb for me)
40 Push Press (45lb for me)
This workout was brutal for me, mostly mentally. I really struggled with the push presses (really I struggle with anything overhead), but finished my two rounds in 14:35 and 14:42.
Tuesday 7/29: Coach gave me a 5 mile progression run…2 easy, 9:30, 9:15, 9:00. Tuesday was an absolutely PERFECT morning for running. We’re talkin’ 64-degrees, breezy and beautiful. Much different than the sloppy summer runs we’ve been used to. I felt strong, but my left glute muscle kept tightening up on me (hello, 100 squats and 80 wall balls on Monday?!). I stopped a few times to knead at my butt (sexy..), but still hit my paces: 10:48, 10:24, 9:20, 9:14, 8:51. Boom.
Wednesday 7/30: CrossFit. 3 sets of 750m row with 5 minutes rest in between. I was super consistent: 3:12, 3:11, 3:11. Then we did 5 rounds (not for time) of 10 V-ups, 10 Toes-to-Bar (Knees-To-Chest for me), 60 second push-up hold. I need this core work!
Thursday 7:31: CrossFit. Thursdays are partner days, have you picked up on that yet? So we started out with an individual mini workout of 800m run and 20 box-jumps for time. Then, the coaches must have been inspired from The CrossFit Games, because the partner WOD was “Double Grace”-aka 60 Clean & Jerks (think barbell from the ground to your shoulders, then from shoulders to overhead). Then we did a 1.5 mile run in 400m increments each, so each running 3/4 mile. It wasn’t as bad as I originally anticipated..my partner and I went slowly, used 55lb for the C&J’s and finished somewhere around 14 min (I forgot to write it down..oops!).
Friday 8/1: Rest
Saturday 8/2: 12 mile long run. It was raining pretty hard all morning Saturday and I had to wait SO long to run, which was such a mental battle. I like getting up and getting out the door before my brain realizes what we’re doing. I started this run after 2pm and really fought through it. That said, I did the run as ordered: 10 easy miles, then 9:30 and 9:00 for the last two. Success!
Sunday 8/3: Since I rested Friday, I planned to move my easy 5 miles to Sunday as a recovery run. Then boyfriend told me about a 5K he was running with his work team. Keep in mind, crazy CF boyfriend has never run a real race, so I sort of had to jump in a run also! The 5K was Keith’s Race, a run-walk across the Brooklyn Bridge in memory of Sgt. Keith A Ferguson, and all proceeds go to a scholarship fund set up in his name. I’ll post a short race recap this week, but spoiler alert: I didn’t run my recovery pace and accidentally PR’ed! And another spoiler-boyfriend is FAST y’all!
How was your week? Get in any workouts? A wedding or other fun celebration? I’d love to hear about it…