Hey look, it’s been 7 days and I’m still standing! Here’s how each day will get broken down: ‘RW Plan’ means what the RunnersWorld training plan says I should be doing, and then the ‘Actual’ is what I brought myself to do that day. Depending on schedules I may end up flip flopping some rest/work days around, but I’m going to do my best to stay on track or ahead of the game whenever possible.
Day 1 – Sunday 04/09/17
RW Plan: RW plan starts its week on Mondays, so there was no plan.
Actual Workout: Run 5mi, super slow. MMR claimed 10:46/mile. Ouch. I like to think that maybe the first 45 seconds of my run was standing still because I was fighting with Spotify had something to do with it.
I probably could have speed-walked this faster than I attempted to ‘run’. Legs felt like absolute lead.
Day 2 – Monday 04/10/17
RW Plan: Rest/Cross-train | Actual Workout: CrossFit + Run 1mi after class
Front Squat
Calculate percentages based off of 90% your actual 1RM (175lbs)
5 @ 60% – 5 reps x 95lbs
5 @ 70% – 5 reps x 110lbs
5+ @ 80% – 10 reps x 125lbs
WOD
10 Squat Cleans (120lbs)
50 Double Unders
8 Squat Cleans
40 Double Unders
6 Squat Cleans
30 Double Unders
4 Squat Cleans
20 Double Unders
2 Squat Cleans
10 Double Unders
Finished in: 11:46 Rx
Few and far between are workouts where the double unders are considered ‘rest’, but that’s exactly what happened. No failures on the cleans, though. Unsurprisingly, my legs felt like lead… AGAIN.
Day 3 – Tuesday 04/11/17
RW Plan: 2mi Easy | ACTUAL: CrossFit + 2mi Easy after class
Bench Press
Calculate percentages using 90% of 1RM – I don’t even know my bench 1RM. They hurt, so I don’t train them all that often and I just winged (wung?) it.
3 @ 65% – 75lbs
3 @ 75% – 85lbs
3+ @ 85% – 8 reps x 95lbs
WOD
3 Rounds for Time:
25 Pull-Ups
25 Push-Ups
50 Abmat Sit-ups
Result: 16:54 (Rx Pull-Ups & knee pushups)
Blood blister on my right hand. Those pull-ups felt impossible. Not a fan of that WOD. Went unbroken on the situps, if that counts for anything.
Made sure to factor in the 2mi from the training plan after class. Nothing to write home about.
Day 4 – Wednesday 04/12/17
RW Plan: 4mi Easy | ACTUAL: 4mi Easy + 2x200m sprints
My 4 miles ran out while still a half mile from my house, sooo… that last part was supposed to be a bit of a cooldown walk/jog. Then “So Whatcha Want” by the Beastie Boys came on, and I find that matching the beat of that song to my run cadence generally results in a 7-minute mile. Therefore, I attempted to go fast a couple times in the name of opening up my stride and shaking out a winter’s worth of cobwebs in the legs.
Day 5 – Thursday 04/13/17
RW Plan: Rest/Cross-train | ACTUAL: CrossFit
Deadlifts – Same 90% calculation scheme
3 @ 65% – 145lbs
3 @ 75% – 165lbs
3+ @ 85% – 10 reps x 185lbs
WOD
Row 750m
Run 800m
Row 750m
Result: 10:58 Rx
I calculated off of a 245 1RM instead of my true 1RM of 275lbs, because I haven’t pulled that number in 3 years. All 10 of my reps at 185 were a slow touch & go, I was happy to keep my form correct the entire way. Bro reps aren’t worth posting a higher number on the whiteboard, especially on deads. Back injury? No thanks.
The metcon went a lot worse in real life than I had imagined it would beforehand. My row’s pace was closer to 2:00 on the first 750, as opposed to the 1:55 I intended to keep. I was feeling optimistic about the 800m run given the fact that I’d been able to pick my legs up and move so well after Wednesday’s 4 miles, but that ended up being plain old TERRIBLE. I kept the last 750m’s pace sub-2, so I guess there’s that. Woof.
Day 6 – Friday 04/14/17
RW Plan: 2mi Easy | ACTUAL: Rest Day
Wine tasting & cookies. Pizza night. All the cheese, all the crackers. Only half sorry for the obnoxious amount of food I snacked on.
Day 7 – Saturday 04/15/17
RW Plan: Rest/Cross-train | ACTUAL: 5mi LSD (Long slow distance)
In accordance with Rule #6 of not f*cking up Seawheeze, this morning I had a coffee w/a splash of coconut milk creamer and a peanut buttered up slice of bread around 9:15a. I also dipped 2 EL Fudge cookies in said coffee. Time for an 11am run, and my first venture out using Strava.
I went through snacks like no tomorrow all afternoon and evening on Friday, so… felt a bit sluggish before even choosing which outfit I’d be running in the next morning. However, I went 4 minutes faster than I had over the same distance on Sunday afternoon.
I ran the same course so that I could compare the two, and found that Strava and MapMyRun don’t agree with distances, but the elevation gains seem to match. So there’s that.
Week 1 in the books, with 6/7 work vs rest days. I’ll take it. 🙂
This Week’s Mileage: 17 miles
#SeaKatyWheeze Cumulative Total: 17 miles
