Alright friends, we’re officially a month into training and I feel really good so far. I’m getting all of my workouts in and hitting all of my paces. I know it’s only going to get harder from here, but fingers crossed things stay like this. The one thing I really need to focus on in the coming weeks is getting enough sleep. I actually started working on that this morning when I skipped 6am CrossFit for 2 extra hours of sleep. Totally worth it! So here’s how last week went:
Monday 8/4: CrossFit. I was tired from the weekend and decided to sleep in and go to a night WOD. Not fun because the tough workout was on my mind all day, but fun because I got to see CF buddy Liz. The workout was two 10 min AMRAPs (As Many Rounds/Reps As Possible) with a 5 min rest between:
A) 10 min AMRAP:15 Kettlebell swings (35lb), 15 burpees, 15 pull-ups (I used the bands)
B) 10 min AMRAP: 5 handstand push-ups (modified), 10 in place lunges with KB (35lb), 30 Double-Unders (60 singles for me)
Tuesday 8/5: Hot damn, does every Tuesday have to be super humid?! Gross. I had 5 miles on the schedule, with a warm up, 2 x 1-mile at 8:30-8:40 pace and cool down. Despite absolutely dripping sweat, I hit my paces (8:26, 8:28) and felt good. And then circled my neighborhood in search of a sprinkler to jump through… 😉
Wednesday 8/6: Wednesdays are rowing days at CrossFit 516. This week the workout was 1000m row, 4 min rest, 1000m row, 4 min rest, finished off with a 500m row. My splits were 4:14, 4:12, 2:02. I was a little sore and tired going into this, but am happy with those times. The rest of the class was spent on corework.
Thursday 8/7: CrossFit. This week’s partner WOD was:
100 wall balls (25 rep increments each) <—we used a 12lb med ball
80 deadlifts (20 rep increments each)<—we used Rx (as prescribed) weight of 105lb
60 toes-to-bar (15 rep increments each)<—modified to knees to chest
80 box jump-overs (10 rep increments each)<—20″ box
100 pull-ups (5 rep increments each)<—I used pull-up bands
We finished in 20:31.
Friday 8/8: Rest
Saturday 8/9: 14 miles. I got an early start on this run because I was heading upstate for the day, so I did 14 miles (last two at 9:22 and 9:26) before 8am. It was cool but still humid and I tested out my new added salt strategy, which seemed to help a lot. I got a little headache later in the day Saturday, but nothing like what it’s been. Stay tuned!
Sunday 8/10: 5 recovery miles. I signed up to do the NYRR Join the Voices 5-mile race with my buddy Kara (who is moving to LA so this was her last NYC race for a while) and as usual there were lots of NYC run friends out on the course. We didn’t get a group photo with everyone, but Beth, GB, Gabby, Dori and Danielle were all in on the farewell run!
Although crazy, this was a seriously great week of training for me. Good runs + great friends=happy Kim. Let’s keep this up, huh?
Weekly totals: 24 miles, 3 CrossFit classes, 1 rest day.
More NYCM Training: