It’s about to be a double post Tuesday up in here! Having unexpectedly worked until 11:30p last night, content is a day behind. Blargh. Time to finish up last week’s Seawheeze training recap before going all gaga over some high-waisted Speed Shorts. 5 Faves & a Dud is coming your way… later 🙂
#SeaKatyWheeze – Week 4 Recap
Day 22 – Sunday 4/30/17
Saturday’s 6-mile long run was done with a maximum heart rate of 145 in mind. Because my route is moderately hilly, this was a real challenge, and my strides were significantly shortened in order to keep ‘running’. This resulted in an uptick in the number of times my feet struck the pavement, and my shins did NOT like it.
I had full intention to ride my bike on Sunday afternoon for a non-impact workout, but then the sky randomly opened up and I said well eff that. I got a breakfast sandwich and headed home to work on the blog.
Monday morning, I was still feeling Saturday’s run in my shins. Not good.
Day 23 – Monday 5/1/17
Olympic Lifting Totals
Work up to:
1-1-1- Clean and Jerk
Snatch: 115lbs / C&J: 135lbs
Seemed like a PR-fest in the gym on Monday. While I didn’t set a new PR, I managed to snatch 115lbs, which is a PR match for me.
Given that the MAY 2015 wrist injury that spawned all this “I’mma run a half marathon” stuff in the first place was obtained attempting to hit 115lbs (and failing) multiple times, hitting that lift today means that I’ve officially completed the comeback trail from injury to my previous lifetime 1RM in the snatch. Pretty exciting. The lift I did get 115 on was a bit wobbly, but I feel like I’ve got 120 in me in the next couple of months. Wahoo! Talk about a long 2 years.
Haven’t practiced heavy C&J in ages, and it shows. I got a 140 squat but failed the jerk. Maxed out at 135 for the day, which falls significantly short of my lifetime PR – 155lbs. Katy gots some work to do.
Day 24 – Tuesday 5/2/17
Tempo Run – 5 Miles
2mi – 11:30/mi (5.2mph on treadmill)
2mi – 8:57/mi (6.7mph)
1mi – 11:30/mi (5.2mph)
Tempo runs make me question my sanity. I increased the speed a whopping .1mph over last week because I was feeling ambitious and had my new shoes on. (Brooks Launch 4)
A bit faster pace meant it was a bit tougher than last time, but I got through it. The PRO of getting through it – I reached my goal of not falling off pace and giving up. The CON of getting through it? Now I have to do THREE tempo miles next week. I’m such a wuss. Now I’m scared all over again.
At least those warmup and cooldown runs felt NICE. Good to shake up the legs after all that lifty lifty the day before.
Day 25 – Wednesday 5/3/17
2 Rounds For Time:
100 Double Unders
800 M Run
100 Ab Mat Sit ups
Result: 21:53 Rx
POST WOD STRENGTH
Deadlift 3 x 5 at 70% across of 90% of your 1 Rep Max – 155lbs
This was NOT my workout. I forgot ALL of my half decent headbands at home, and so the one I chose from the bottom of the gym bag stash fell off and snagged my rope on my 60th unbroken double under. Dub mojo squashed. I’m really slow at situps, and I don’t remember the 800s being anything to write home about either.
Why, when my brain says “GO FAST, because tempo runs prove you’re not completely incapable”, my quads are all “LOL I’m cement” when it’s time to go for short runs at CrossFit? Frustrating. I’m not keeping up with the class sometimes, and it makes me feel like a sh*tty wannabe who will never be fast again.
Day 26 – Thursday 5/4/17
Run 3 miles (Easy – HR <145)
I actually dragged myself out of bed and started this run at 6:50a on a cool, 40-degree morning. It was quiet and sunny out, and given the low HR and the flat route, it made me feel better about running after the previous night’s disaster.
Tempo Tuesday had me questioning if I can truly break 2 hours in August, wondering if I’ve targeted a goal that my poor legs can’t keep up with. I should wake up early and do that more often.
Day 27 – Friday 5/5/17
25 Toes to Bar
50 Wall Balls 20/14lbs
20 Toes to Bar
40 Wall Balls
15 Toes to Bar
30 Wall Balls
10 Toes To Bar
20 Wall Balls
5 Toes to Bar
10 Wall Balls
Result: 17:19 Rx. Worst Rx score of the entire box.
POST WOD STRENGTH
Front Squat 3 x 5 at 70% across of 90% of your 1 Rep Max – 115lbs
Wall balls and I are not, have never been, nor will we ever be friends. Sore abs from Wednesday means my kipping T2B were nowhere to be found. CrossFit makes me hate myself sometimes. Seems like I’m feeling like that more and more lately.
Day 28 – Saturday 5/6/17
REST DAY! 😀
With the wall ball WOD the day before, my coach recommended I push my long run to Sunday so my legs would be a little fresher. Okay with me, seeing that I just trained 5 days straight. I’m old and don’t recover as quickly as I used to.
The sun was out, so I entertained the idea of taking my bike out for an easy spin, but when I went outside to get the car ready, it was super windy outside. So, I said F that – got tacos and a marg and went on a Whole Foods run with Jen instead. Time well spent. 🙂
This Week’s Mileage: 9 miles // #SeaKatyWheeze Cumulative Total: 51.25 miles