CrossFit Endurance Training Week 7

Happy Labor Day, friends!  I can’t even tell you how much I enjoy a 3-day weekend…an extra day to relax after getting all the stuff done that you can’t do during the week?! It’s amazing.  I’m starting my Labor Day by enjoying a cup of tea on my patio before getting my workout out of the way, so I can head to the beach!  And speaking of workouts, let’s recap last week’s half marathon training, shall we?

Monday 8/31: CrossFit at home.  8 minute AMRAP(as many rounds or reps as possible): 10 lunges, 10 KB Swings, 10 sit-ups.  2 minutes rest then 5 rounds of 7 air squats and 7 burpees.  I also used this workout to test out my Tiux socks (review & discount code here!)  They’re cute, right?

crossfit

Tuesday 9/1:

AM—>4 x 600m with easy 400m between {3:01, 2:59, 3:05, 3:05}.  Boyfriend and I did this “together” although he flew by me each set.  It was humid and not pretty, but my legs felt pretty good!

PM—>CrossFit.  Somehow boyfriend and I met up again for our second workout of the day together.  The gym was doing “DT”, a hero WOD that honors U.S. Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on February 20, 2009 during Operation Enduring Freedom.  

DT

Although this workout is meant to be grueling, I took it easy and went super light on the weight using 65lb and finished in 8:45.  I kind of wished I used a little more weight, but knew it was the right decision if I wanted to stick to my training the rest of the week.

Wednesday: Rest

Thursday: Our training plan called for 4 x 1000m repeats, but instead of hitting the track, I met up with my old boss/dietitan mentor, Lauren (www.nutritionenergy.com) for a few early miles in Sunken Meadow Park.  She showed me the running trails and we covered just about 6 miles at sunrise.  It was disgustingly humid and I was huffing and puffing to keep up with her, but it was so nice to catch up.

Sunken Meadow

Friday: CrossFit 50-minute gentle yoga, which was just what I needed to loosen up and stretch out.

Saturday: The plan called for a 10k at 80% of my 10k race pace, which isn’t bad at all.  I’ve been struggling with the pressure and intensity of the CrossFit Endurance training program, and I wanted to have a “long run” where I wasn’t focused on pace and left feeling overwhelmed.  So I took my run to Blydenburgh Park, which has a gorgeous 5-mile trail that loops around a lake.  Trail running definitely means slower paces, but I think I kept it around my goal.  I got lost a bunch, tacked on a little to start and end my run and ended up with 6.2 miles of glorious nature-filled running.  Check out some of the beautiful views:

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Sunday: Rest.

Alrighty, now it’s off to get this week’s training started!

How are you /did you get moving this Labor Day weekend?  Trail running–love it or hate it?  Tell me about it!

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