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November 19, 2011 – 20K

Marathon Training

20K (12.4 Miles)

Mile 1:  10:20
Mile 2:  9:55
Mile 3:  9:37
Mile 4:  9:32
Mile 5:  9:30
Mile 6:  9:34
Mile 7:  9:29
Mile 8:  9:46
Mile 9:  9:38
Mile 10:  9:26
Mile 11:  9:34
Mile 12:  8:45
last .4:  7:58

Considering it was in the 60s with about 90% humidity and 15mph winds, I’d say this was a really good run!  I was a little nervous about it going in, because I had a ton of stuff to do in a short amount of time between the run and Cooper’s birthday party at 1pm.  Apparently, stress is bad for you!  Who knew?  There were times when I felt really good during the run and times I felt like quitting.  I’m glad I stuck with it, because I kicked that last mile’s butt!  I busted out a sub-7:00 pace at one point.  I really hope I can keep this pace up over the long haul, and I’m praying for cooler temps and 0% humidity!

Time: 1:58:08.24, avg. pace: 9:32/mile

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November 16, 2011

CrossFit WOD

100m sprints 10 x 1

A1. K.B. band swings 3 x 15
A2. Pistols 3 x 8 each leg

AMRAP in 10 min.

5 Deadlift (185/135)
6 Burpee box jump
7 Goblet squat

Score: 7 rounds + 2 Deadlifts, Rx

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November 08, 2011

CrossFit WOD

Team of 4:

400m Run (each teammate runs 100m sprint)
200 Thrusters
200 Pull ups
400 m Run (each teammate runs 100m sprint)

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November 12, 2011 – 10M

Marathon Training

10 Miles

Mile 1:  10:03
Mile 2:  9:48
Mile 3:  9:38
Mile 4:  9:22
Mile 5:  9:22
Mile 6:  9:20
Mile 7:  9:06
Mile 8:  8:53
Mile 9:  9:13
Mile 10:  8:58

Stupid noaa.gov told me it was going to be 47° at 7am, when in fact it was 57°.  When running long distances, 10° can be the difference between a great run and a terrible run.  I can’t really complain, though, because 9:22/mile pace ties my best training run pace, but as you can see, I didn’t get my negative splits.  I was wearing capri tights and a long sleeve top, which I shed at the turn in mile 6.  I felt better, but it wasn’t enough.  In mile 9, my quads started to tighten up and the head wind I was running in to slowed me down.  I made it to the top of the damn (Brushy Creek Lake Park) and tried to kick as much as I could, but with all the curves and turns, it was hard to go as fast as I wanted.

Time:  1:33:44.34, avg. pace 9:22/mile

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November 07, 2011

CrossFit WOD

SWOD
Sumo Deadlift 12 reps x 2 sets (50% of Deadlift max)

Max Box Jumps (10 min)

WOD

200 m Run
12 Deadlifts (185/115)
12 ring push ups
200 m Run
9 Deadlifts
9 ring push ups
200 m Run
6 Deadlifts
6 ring push ups
200 m run
3 Dead lifts
3 Ring push ups

SWOD: I used 115# for the Sumo Deadlifts, all unbroken.

WOD: I used 115# for the Deadlifts (hands still sore from ripping last week, otherwise I would have over-achieved).  I also ran to the street instead of the red line, so it was a little farther than 200m (approx. 230m, I think).

Time: 8:27 Rx (or something like that)

Max Box Jump: 3 inch PR!  32 inches.

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November 05, 2011 – 11M

Marathon Training

11 Miles

No breakdown of miles today due to dead battery on the Garmin.  I ran with Karen and Steph and we finished in 1:43:41 with an average pace of 9:25/mile.

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November 02, 2011

CrossFit WOD

EVA, 5 Rounds

Run 800m
30 KB Swings (70/55)
30 Pull-ups

Eva=evil!  So bummed I couldn’t finish due to two major rips (one on each hand) in round 3. I did, however, conquer the 55 pound kettle bell.

3 rounds Rx plus 1 mile run: 52:13.

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November 01, 2011

Marathon Training

Long Intervals: 3 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds

Lap 1:  5:40.19
Lap 2:  5:40.20
Lap 3:  5:41.33

I’m very happy with this workout.  This is the first time I have been successful at holding to within the time specified (3-5 seconds).  This totals 2.25 miles at a 7:34 pace.

CrossFit WOD

SWOD
12×2 Press @ 50%

WOD: EMOTM, 12 min
8 Mountain Climbers (right, left =1)
5 Hang-Power Cleans (115/75)

Buy-Out 75 Sit-ups

SWOD:  I used the 45# bar for press.  Tough, but doable.

WOD:  I used 75# for the power cleans.  I was able to complete each round in under 25 seconds.

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October 29, 2011 – 10M

Marathon Training

10 Miles

Mile 1:  10:02
Mile 2:  9:33
Mile 3:  9:37
Mile 4:  9:37
Mile 5:  9:29
Mile 6:  9:29
Mile 7:  9:23
Mile 8:  9:19
Mile 9:  8:59
Mile 10:  8:05

Wow, was it cold!  Usually, I wouldn’t be complaining about running in 40° weather, but we haven’t run in anything less than 60° this season.  Talk about a shock to your system.  I did not warm up during the run…my two layers stayed on the whole time.

Enough complaining…I am very happy with how this run turned out.  Negative splits (except for when we sped up too much in mile 2) and check out that last mile!  My Garmin showed that the last .6 miles was sub 7:30 pace.  My last timed mile was 7:30.  If I can run a half mile at that pace after running 9.5 miles, I can’t imagine what my timed mile would be now, 7:00 perhaps?  I might just have to try it and see.  Oh, and our average pace: fastest one, yet!

11 miles next week…up we go!

Time: 1:33:03.54, avg. pace: 9:22/mile

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October 26, 2011

CrossFit WOD

3 Rounds

50 Double Unders
20 Pull-ups
400m Run

First round: 50 unbroken double unders, 4 sets of 5 pull-ups, 400m run.  Second round: 29 double unders, 21 double unders, 3 sets of 5 pull-ups, 3 and 2 pull-ups, 400m run.  Third round: 29 double unders, 21 double unders, 5 pull-ups, TIE SHOE, 4 sets of 3 pull-ups, 2 and 1 pull-ups, 400m run.  Stupid pull-ups…

Time: 14:56 Rx

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