WOD 30 NOV 2009

I'll be using the Workout Of the Day (WOD) from the Crossfit Results site. They program their workouts for 5 days on 2 days off, which is a little different from the Main Crossfit site workout which is 3 on 1 off. I'm just playing with the workouts right now, trying to work on form for the olympic lifts and getting used to using a different set of muscles.

I've been told it takes about 4-6 weeks before you really start seeing results with Crossfit and coincidentally I've got about 6 weeks before I would have to start my traditional workout program for Ironman 70.3 Austria. We'll see if I like the Crossfit or if I'm going to revert back to a traditional workout.

Here's today's workout:

Clean
3-3-2-2-1-1
Rest
“Mark Twite”
10 Pull ups
20 KB Swings 55/35
30 Box Jumps
40 Push ups
50 Sit ups
60 Burpees
10 Pull ups
**max time alloted for mini met-con is 12 minutes if you complete it or not**

I did the clean's with 105lbs, light I know but I wanted to work on form.
I only made it through the "Mark Twite" up to 15 Burpees before my 12 minutes were up. I was smoked! A pretty good workout. We'll keep going from here.

AAAAGH Thanksgiving Overeating.......

Man I ate way too much this last weekend. No I didn't run and now it's time to get back to work.

I'm going to start a new workout program this week, Crossfit. It's supposed to be a pretty good program and every one I know who does it likes the results. I knew a guy who did Crossfit and Crossfit Endurance for Ironman 70.3 Kansas and he only trained for 2 hours or less a day (compared to the 4+ hours I did) and he finished 30 minutes faster than I did.

Look for the workouts starting this afternoon.

Rest Day and Thanksgiving

Well today was a rest day. Thanksgiving is this week as well and I'm actually supposed to do a 9 mile run Thanksgiving Day and a 13-15 miler on Saturday, but we are traveling and we'll see if I get my runs in.

Should've Been a Swim Day

But man I sure didn't feel like getting out of bed at 4:50 this morning and heading to the pool. I was still pretty sore from yesterday's half marathon and I didn't sleep real well. So when the alarm went off I turned it off and told myself I needed a recovery day.

Well when I went out with Shantel and Macen this afternoon I realized it was 60 degrees and you don't waste a 60 degree day in Kansas/Missouri in the middle of November so I decided to go out and do a short run.

Distance : 4:53mi
Total Time: 47:14
AVG Pace: 10:26
Total Calories: 711
AVG HR: 155 bpm
Max HR: 177bpm
Mile 1: 11:14
Mile 2: 10:12
Mile 3: 10:00
Mile 4: 10:06
.53 Mile: 5:40
Zone 1 Time: 0:11 Distance: 0ft
Zone 2 Time: 0:15 Distance: 99ft
Zone 3 Time: 34:44 Distance: 3.4 mi
Zone 4 Time: 12:54 Distance: 1.2 mi
Zone 5 Time: :36 Distnace: 282 ft

Chicken Wings and Beer Equals.......

A new personal record for the 1/2 marathon!!!! OK I must be honest any time I achieved today would be a new personal record, since I've never run "just" a 1/2 marathon either doing them as part of a 1/2 Ironman or a marathon, so I really can't attribute the time to the chicken wings and beer I had at Hooters last night.

Today was a great day for a long run, temps in the 50s with a little bit of a breeze. The breeze made it chilly enough to pull out the tights although at about mile 9 I was wishing I didn't have them on.

Mariah and I just before the race. Shivering a little bit in the wind.Mile 1.5 running strong. I probably pushed Mariah a little too hard, she mentioned that she hasn't run 5 miles that fast ever. Finishing strong. Just a little off the pace I would have liked to have run but not too shabby for a chilly day in November.
Mariah taking it home. Maybe next time she'll run a little more before racing. :)

Click here for the official results. Here are the stats according to my Garmin:

Distance : 13:20mi
Total Time: 1:54:58
AVG Pace: 8:42
Total Calories: 1561
AVG HR: 182 bpm
Max HR: 197 bpm
Mile 1: 9:04
Mile 2: 9:03
Mile 3: 9:08
Mile 4: 9:18
Mile 5: 9:17
Mile 6: 9:16
Mile 7: 8:11
Mile 8: 8:38
Mile 9: 8:17
Mile 10: 7:56
Mile 11: 8:13
Mile 12: 8.32
Mile 13: 8:30
.20: 7:35
Zone 1 Time: 0:00 Distance: 0ft
Zone 2 Time: 0:10 Distance: 99ft
Zone 3 Time: 1:09 Distance: .1 mi
Zone 4 Time: 39:58 Distance: 4.4 mi
Zone 5 Time: 1:16:26 Distnace: 9.0 mi

If you look I really sped up at mile 6, that's when Mariah started to fall behind, so I gave her a high five and upped my pace. Mariah still did really good finishing in 2:21. Not as fast as she did at Omaha but still respectable.

Rest Day

Today's a rest day and you know what that means, beer. Of course I'm also running a half marathon tomorrow so I only had one beer, it just happened to be a big one.

For the Gobbler Grind Half Marathon tomorrow I'm only looking to run a sub 2 hour half marathon. The weather looks to be good, a little chilly maybe but not raining or snowing. Mariah will be joining me for the run and we'll see if she can beat the 2:10 she ran at Omaha.

Swim Day......Maybe

Today was supposed to be a swim day. My friend Andy has been working with me on my stroke so I can become a more efficient swimmer and I don't look so much like I'm trying to beat the water into submission when I swim. Well he seems to have lost his swim goggles and I was sore from my run last night so we decided to go get some coffee instead this morning. After all it is the off season right???

Medium Run Day

Slow 9 mile run today. I was supposed to keep it in Zone 3 but I'm still having issues with that. I took too much time off after my last marathon.

Distance : 9:07mi
Total Time: 1:37:20
AVG Pace: 10:43
Total Calories: 1090
AVG HR: 152 bpm
Max HR: 174 bpm
Mile 1: 10:30
Mile 2: 10:43
Mile 3: 10:48
Mile 4: 11:06
Mile 5: 10:47
Mile 6: 10:32
Mile 7: 10:38
Mile 8: 10:21
Mile 9: 10:06
Mile .07: 0:44
Zone 1 Time: 0:05 Distance: 0ft
Zone 2 Time: 0:22 Distance: 96ft
Zone 3 Time: 27:34 Distance: 2.6 mi
Zone 4 Time: 1:09:20 Distance: 6.5 mi
Zone 5 Time: 1:20 Distnace: 507ft