Sunday, January 31, 2010

Long run day

It's the long run day and it is still too cold for me to go outside - so to the basement I went. I got up early knowing that I had a deadline with a sleepover pick up. This workout was nothing exciting - just a mindless long run. I ended up doing 14 miles in 2 hours and 1 minute. My pace was between 8:20 and 8:30 miles. The 13.1 time was 1:52:30- my feet were hurting a bit, but overall my legs feel really good and strong. I took in 1 gel right at about an hour and it did help - probably could have used more, but I'll work on doing that.

Friday, January 29, 2010

Squat and Run

Back squats (5-5-5-5-5) favorite! NOT! I feel like such a whoosie on these...once my form starts to change and I feel like I'm falling forward, I hesitate putting more weight on. I started at 65 for the first set, 85, 105 (woah-too much- could barely get up on 4th & 5th), 100, 100. My goal next time is to warm up the legs a little more and see if I can't put more weight on.

The good thing about the squats is once I've done those, my legs are pumped to run. I warmed up and was supposed to do 1x100, 2x200 and 3x300...couldn't deal with the distances so made it more simple and did 1x .10, 2x .20 and 4 x 400's - they felt great and I was holding 9.0 on the treadmill while doing all these runs. It helps when you have a female Olympic Marathon qualifier running next to you at 5 1/2 minute miles. Now that's motivation.

Thursday, January 28, 2010

Better than expected

I woke up this morning feeling crappy. I felt like I had not slept - I must have checked the clock at least 6 times, plus opened the windows due to my overheating. And when the alarm woke me at 6, it was one of those days where I just wanted to lay there. I was sore, still, and my body is just tired. And my throat was bothering me a bit. I know...lots of complaining. But then I went to the pool. I was thinking that this probably is not such a good idea for today, but it turned out to be one of the better workouts I've had. I was thrilled.

My stroke still didn't feel great, but I was rotating my shoulders a bit more and that seemed to help me keep my pace going. I warmed up and then did 5x200's on 3:15 - times were 2:43, 2:43, 2:41, 2:41 and 2:38 (i hadn't been there since last year). Then after a quick stretch, did 5x100's on 1:45 and held 1:17, 1:17, 1:16, 1:17 and arms and legs were tired after this, but I had to finish with one more main set to round it out. Last one was 5x50's on 1 minute - times were :37/:37/:37/:36/:36. I was really happy with today's swim - ttl yards 3500.

2nd workout: 250 squats for time....5:41. Beat last time by 4 seconds. I'll take it. Calgon take me away...after i get some shoveling done. :)

Wednesday, January 27, 2010

row, row, row the pain away

So I thought I was ready to do some damage to this 5K row...but it ends up being 23 seconds slower than my last one in December. Final time 21:12. My legs are just dead (still) from the thrusters on Monday, but I felt like I pushed it. Until next time.

I did the second workout soon after....just don't really have the time or patience to split them sometimes. 12 x :30sec on/:30 distance was .88 in 6 minutes. that's all folks.

Tuesday, January 26, 2010

A little off

The WOD for today was 10-9-8 and so on of squats, burpees, sit-ups...finished in 8:42 which was 45 seconds slower than last time. I didn't feel much different, my heartrate was up in the 150-160 range. Last time I did it, I do remember not hitting the deck on the burpees for the first 2 sets (10/9), so that may have had a little to do with the difference - that plus the quads are a little sore from yesterday's thrusters. No excuses'll just have to be faster next time.

Second part - 10K Bike for time holding a 60 cadence. It was too nice to sit in my basement - so on went the long pants, booties and gloves. I warmed up with 2 miles, and came back to the house for some sunglasses- bright out! Also, probably needed more clothing - didn't think it was windy until I hit the main road. Woah! Anyway, 6.2 miles took 18:26 - held 20.1 mph. I was really happy with it considering I hadn't been out on the bike in a long time and jamming at a 60 cadence was not fun, especially on the hills. At some points, I was at 70 or 75 just because there was a bit of a hill and I was already in my biggest gear. It was wonderful to be outside for a change and it just put me in a better mood! I ended up going for an hour ride - just enjoying the weather and letting my thoughts wander. Total distance 18 miles.

Monday, January 25, 2010

Stuck with it

I was sort of dreading the workout today since it was 50 x 45lb thrusters for time. I was concerned that it might be too much weight for me. I got the bar ready started my clock and off I went...managed to put up 15 before having to break, did another 10, break, 10, break, legs shaking/arms shaking - and finished with 5-5-4 (almost having the weight land on my head) and then one last one. My legs were really shaking, but I was pleased that I stuck with the weight and didn't take any off. It took 7 minutes, 7 seconds. Again, who would have thought this was going to be that bad?

Onto the pool. Mental note: no thrusters before pool - arms and legs not functioning properly. Main set was 3 x 300's pull descend and the times were okay but not great. I need to find a way to regain some focus in the pool - when it's empty, my mind just wanders into all the stuff that's going on in life...managed another set which was 6x75 IMs and those actually felt strong...maybe it was good to change up the stroke.

Sunday, January 24, 2010

It was supposed to be a long run day. Wasn't really in the mood, but got on the treadmill and ran a 10K but not really for time...51:59...took a 3 minute potty break and back on. My intention was to run for 1 1/2 hours, but I ended up running out of time. So I ran for an distance. = 7.15.

I was about to leave for the next hockey game and found out that Dan Belmonte went a 1:40 in his 1/2 marathon - PR by 19 minutes (WOAH!) he inspired me to get back on the treadmill when I got home. Certainly had to motivate myself, but once the sneakers were on, it was go time. I decided to do a 5K - again, not for time, but just to get the heartrate going and I went 25.32. That was enough for me...finished with a few situps and now for my 2nd shower of the day. THANKS DAN!

Friday, January 22, 2010

one good, one not so good

I love this CF workout...500 row/400 run (5x) - it's a mental one where you are just counting down until you're done. One annoying part of it is that at my gym there is only 1 rower, so I feel as if I'm constantly guarding it while I'm running. Today was no different; during my first round, while I'm on the treadmill, a guy jumps on the rower...ugh! I kindly yelled over that I'm in the process of using it and I'll be done in 15 minutes. He looked a little pissed but got I did my thing and threw a water bottle on my treadmill and took off my ipod and dumped it next to the rower to claim my worked. I finished in 21:19. Heartrate was between 170-180 (taking my pulse for 6 seconds x 10)-that's my monitor. One thing that I did notice on my last rowing round was that the resistance was at 10...should have checked that first since I've been rowing at 4, which is the olympic standard on a rower. Oh well. I'll just chalk it up to working harder.

The second workout - just didn't have the motivation to push as hard as I should have. I still had my heartrate in the 150-160 range, but the trainer is just boring. 5 minutes on, 1 off (x3) - distance was 2.12/2.27/2.29. Over and out.

Thursday, January 21, 2010

A challenge

So last night I told my husband that it was hard for me to get my heartrate up while swimming because I just lose my stroke in the process- he pretty much made fun of me...but today, my goal was to see what would happen. Warmed up with a 500 - main set was 10x50s on 1 minute. I held :37s for 8 of them and 2 of them were :38s, rested for an extra minute and did another 50 and time was :36. My heart was pounding and in taking my pulse, it was in the upper 170s. Mission accomplished...although my stroke was definitely crappy on the last quarter of each 50 yds. Maybe since I'm in the water, it just doesn't feel as painful as it does on land. I finished with 7 x 50's backstroke on 1 min - held :43/:44 and then did a 100 for time - 1:24. That stroke felt good. Ttl yards - 2100.

Today if the pool had been warm, I would have fallen asleep. I assume it's lack of sleep and the build up of workouts over the week.

Before I hit the pool, I had my CF workout...I knew it would be tough even if it was short. When warming up on the bike, my legs were wiped. The workout was 500M row/15 push-ups (knees) x 4. I started up and went about 250 meters before realizing that I hadn't started my watch. Okay, breathe and start again. All finished at 10:52. Still amazes me how a quick one like this can feel so hard.

Wednesday, January 20, 2010

when's the next rest day?

So there are two workouts today and I had to choose which one to do first...I figured I'd get the longer one out of the way...4 x 1 mile 100% effort runs with 8 minutes rest. I did it on a treadmill. These were exhausting, even with the rest. For each mile, I was probably pretty good on breathing for the first 1/2 mile and then it was just holding on for dear life for the remainder. Times were 7:18, 7:12, 7:10 and 7:07. I pushed hard and my heartrate finished in the 180s...I was definitely happy with my effort. I'm pooped and now I'm trying to think when I'll motivate to fit the next workout in...the kids will be home in one hour due to a 1/2 they ever go to school anymore?

part II...20 box jumps, 20 squats, 20 push-ups (knees for me), 20 sit-ups, 1 mile (2x) for time. Alrighty - that was a bit too much. I took an hour break (not enough) and did this workout. My legs are mile pace was around 25 -30 seconds slower than this morning. I finished in 21:24...still happy with my effort, but now i need some fuel and rest - and a shower.

Tuesday, January 19, 2010

Inside vs. Out

Hit the basement for a 40K TT. Held an 85-90 cadence (it was on the big ring, middle gear for most of the time). Heartrate was in the 160s most of the time...and total time 58:37. Being on the bike for that long was hard - my body was not used to leaning over, and the seating is just not always takes time to adjust in all the right places. God help me when it'll be 6-7 hours on the bike.

It seemed too quick for almost 25 miles, especially since I know a 25 mile route around Simsbury (a quite hilly one) takes me about 1:23. I know I pushed it today, but it just doesn't seem that same. So with that said, I'm looking forward to getting outside with some hills. While the trainer seems easier, time goes by so much more slowly than being outside and enjoying the scenery.

Monday, January 18, 2010

Swim Day

The kids are home today and there's lots of shuffling of playdates and things they want to do. I was able to get a quick swim in, but don't know if I'll be able to get to the gym too. I am tired after my long run yesterday - the hills definitely made my legs sore. The swim was I was efficient...3 x 1000's for time. 14:54, 14:34 and 14:35. The first one took a little while to warm up the body...I was happy with the last two since they were consistent - I hadn't done a long set like that in a while. It involves too much focus which I have not had lately, but I knew I was pressed for time, so it all worked out. I would like to get one more day of swimming in during the week to help my stroke a bit - easier said than done.

Sunday, January 17, 2010

A change of pace

It was nice to get outside today for a long run, although it was a lot different running in the street versus on the treadmill. For me it seems easier to push myself on the treadmill and also, being on a treadmill, I would have better access to water and a bathroom which are two things I could have used today. I wasn't 100% ready for the tiredness in my quads and at times it was hard to catch my's definitely a rolling course. I felt pretty good up to mile 6 and then the rest of the way felt forever...the pace definitely slowed and I would have liked to have stopped, but I put those thoughts out of my head and focused on the fact that it wouldn't be long before it was all over. I completed 10.3 miles in 93 minutes...that's 9 minute miles. That is slower than I would have like to have gone, but I'm just glad that I got some fresh air and that the workout's done. Until next week...hopefully I'll get out again to try and beat that time.

Friday, January 15, 2010

Thank you hubby.

Just finished. Showered and ready to have a beer. 2 workouts to get in quickly between kids coming home and getting them to their sports. 10-9-8-7-6-5-4-3-2-1 reps of burpees, squats, sit ups was the first. It was nice to do it in my own home, although I had my son watching me do the squats and telling me to get lower - I listened. He's been doing cross-fit with Max for a while now and they do a lot of squats and burpees. After burpees, I just can't seem to catch my breath, but I loved going down in number vs. going time was 7:57.

Second workout today was 1 mile on bike with 1 minute off. I am happy to report that Max got me another odometer and I'm back on the trainer...I need to cover it when I ride since I sweat so badly, otherwise I'll destroy another one. Anyway, I wasn't sure how it was going to go...I started off pedaling all out and realized I was only going 9 mph and it took me over 3 minutes to do 1/2 a mile. Obviously, something was not set right. So I looked over the computer, reset the baby, and started again. I jammed the first one at 2:02 (held between 28.6-30 mph) and after that it was just trying to see if I could hold that pace. Thank god for 1 minute rests. The next 11 were consistent...2:02, 2:02, 2:03, 2:02, 2:04, 2:03, 2:04, 2:05, 2:05, 2:03 and time of 24:35...if I were in a race I'd definitely take that time for 12 miles, but I know it'll never happen with hills and pacing myself for the run.

While it was a late in the day workout, an unusual time for me, it was a good one. Another rest day tomorrow.

Thursday, January 14, 2010


Why does a 20 minute workout take 1 hour or more at the gym? Lately I find myself warming up for a while, going to the bathroom a few extra times, must be the anticipation of these lovely CF sessions. Once I'm done with it...I'm pretty much outta there! So, today's workout - 400M run, 20 box jumps and 20 wall balls-14lbs (5 times for time) - 18:58 and heartrate at the finish was in the low 180's/high 170's...took the pulse twice because didn't think it could be right the first time. Finished that and off to the pool I went where I thought it would actually feel good to get in and move all the body parts. Everything just felt super heavy - especially the legs pushing off walls and definitely felt sore in the back from those deadlifts. All that said, I managed to get in 2500 yards, which was definitely more than I thought I'd do after I first jumped in. Main set was 5x200's descend with final one being 2:44 and 5x100's pull w/ paddles descend (final one being 1:18). Got out of there and even with a bit of a headache, it was worth getting in.

Wednesday, January 13, 2010

thrown off

Well, I was a bit off today. Got a call at 6am to sub at a pre-school, so my plans for working out after breakfast were thrown to the side. I didn't get to the gym until 1:45 - and I was a little dehydrated and just tired from being on my feet for most of the morning. Anyway, the plan said deadlifts again...yippee!....not! It was the 6 reps at max weight. So after warming up my back and legs, I loaded the bar up. Reps were 1 @ 155lbs, 2 @ 165lbs, 1@170, 1 @ 170 (failed) and 2 x 165. It just went fairly fast and while each one was difficult (I definitely tried not to look at my riduculous grimace in the mirror), I wasn't feeling all that bad....until....I got on the treadmill. The legs felt like they had lead in them. I scraped the recommended run (just didn't feel like trying to figure out times) and opted to do 3 miles - .25 easy pace, and .25mile hard...that was plenty for me today - time was 25.23 for that.

Tuesday, January 12, 2010

Missing my bike

Trainer still without computer so hit the gym for my 25K TT. Warmed up with 1/2 mile run and then got on bike. I was 2 minutes faster than last time, so I am happy about that! 39.02 minutes- the info on the bike said 9036 feet of climbing (level 15/16), avg. heartrate of 154 (even though it felt a lot higher), and 23.91 miles per hour. Felt good, but curious to see what the numbers would be on my own bike.

Monday, January 11, 2010

One tough gal

I'm talking about Helen. She was on my schedule for today and it didn't look too bad...400M run, 21 25 lb KB swings, and 12 pull ups (3x). I was wrong - huffing and grunting; it was not pretty. I suffered mostly on the run to KB swings trying to catch my breath and then the pull-ups became difficult to complete after the 1st round (pull-ups were done on the gravitron again with 60lbs). Final time - 11:46. That's all it took to get blisters and tired legs and arms.

I had to swim today too. Usually I'd do that first, but I thought I'd get my CF WOD out of the way. Well, after fighting Helen, I was fighting myself in the pool as well. My legs just floated behind me because they were too tired to kick and the feel in the water was not the same. I got 3000 yds in - warmed up and main set was 10x100s on 1:40 - held anywhere between 1:23 and 1:20. Not out of breath entirely, but just having trouble grabbing the water. Even back in HS and college, whenever I did any lifting, I always had a little frustration in the water afterwards. Glad when it was over.

Sunday, January 10, 2010

Indoors for today

It is freezing today. I would have liked to have run outside but the 6 degree temp (at least when I was ready to go) convinced me otherwise. I had looked forward to today's workout...a 90 minute run. When I sat down with Max to create my plan, I knew that I wanted to have crossfit as part of it (well, did I have a choice?) and I am thankful for it as I can see my strength improve. But I also felt it was important to have a longer run or bike workout incorporated into my plan because it is a mental thing for me to know that I can complete the mileage.

While the plan said LSD (meaning long, slow, distance), the goal was to see how far I could go in the 90 minute time frame. Because of cross-fit, my running has definitely improved in terms of speed and endurance. Today I went 10.94 miles (avg. 8:13 min miles- ran between 7.2 -7.5 mph) and while I hit the 170s in my heartrate, especially trying to break the 11 mile mark by the end, I am tired, but not sore. Definitely looking forward to getting outside and seeing what I can do on my 10ish mile loop.

Friday, January 8, 2010


I'm smiling now..that's because I know tomorrow is a rest day. And I'm actually ready for one. My back is sore, but not as bad as I thought it would be. Even though I thought today's workout would be a bit painful on the back since burpees are a part of it, I headed to the gym anyway.

This is another day I wish I had a gym in my basement so I don't feel like a crazy idiot - I know I shouldn't care - eventually I'll get over it. 10/20/30 reps of box jumps, pull ups (used the gravitron and did 60lbs), push-ups and burpees. The first set of 10s was a piece of cake and then body parts started failing on the 20 rep rounds...pull ups were broken into 5s and the burpees had me sucking wind. Let's just say that by the 30 rep round, each burpee had to be done individually and my heartrate was in the time 15:42.

Took a little breather and headed to the bike for a tabata 32x (:20/:10). I covered 5.93 miles...this is on a lifefitness cycle (with the cool screen), level 15. I probably covered more distance than I should have since I didn't do it 100% correctly - I slowed down during the :10 instead of stopping fully becauseI noticed when i stopped that the bike was still counting mileage. Heartrate was in 150s for most and 160 by finish. Next time I hope to do the tabata on my trainer at computer is no longer working so I need to get in gear and go get a replacement.

I'm realizing how amazing it is that just a 1/2 hour of working out can be quite taxing on the body. Did I mention already that tomorrow is a rest day?

Thursday, January 7, 2010

Deadly lifting

Thought I'd feel a little more rested after going to bed around 9:30 last night, but nope. Today was a swim day with a deadlift workout. I hate deadlifts. The last time I did them, I thought I had thrown my back out - it turns out 3 days later I was fine. So right now in posting this, my back is sore again...already...and only an hour after doing the workout.

The pool is my peaceful, so I don't mind going and today there was no one there when I got in. A little lonely and more difficult to swim alone, but I'm getting used to it. It does get a little mindless so sometimes I end up racing the older folks there to some extent so that I maintain some focus (sad, I know)- that, and singing songs was an Adam Lambert song. Today I put in a bit of distance-4200 yards with the main set being different size ladders (50/100/150/200 and back down with 50s being on a set interval of 45sec.) I'm slowly starting to feel my stroke a little better in the pool...I lost it so quickly after staying out of the water for 3 weeks, and 2 times a week is probably not enough, but it will have to do for now.

I gave myself a little time before heading to the gym. Again, let me repeat... I hate deadlifts. I warmed up, and racked the bar with weight. Today I probably held back a little, lifting 115 lbs (I think Max expects me to lift a bit more), but that was plenty once I started going. Eventually I'll attempt to lift more, but the pain I feel is enough to stop. Also, I think if I lifted more, my form would be so far off. So tonight, the plan is to stretch my back...and take some tylenol extra strength. :)

Wednesday, January 6, 2010

Posting...this could be fun!

Well, the husband seems to have motivated everyone to start a blog. So in order not to feel like a misfit for not doing one(especially since Max is the head honcho of all this), I guess I will attempt to put one together myself - all in all, it will be a nice little journal to look back on in the future. And I'm really looking forward to reading everyone's journey toward their goals in 2010!

Today I would have liked to have gotten the workout over and done with early, but didn't make to the gym until closer to was probably a good thing since it empties out a bit after 11. Max was finishing his workout so I watched him in agony (and scaring other folks nearby)- not a good way to get myself psyched up, but it had to get done!

Today was a double workout - in retrospect I should have split them up due to sheer exhaustion. After warming up, headed to the rower for 500M/50 20lb kettlebells/500M/ 40x20lb kettlebells/500M/30x20lb kettlebells/500M time - 13:21. The rowing seemed easier than usual knowing that only 500M had to be all out at once. All was well with the exception of a woman walking right around me to try and use the rower in the middle of my workout - so I just breathed loudly "I'll be done soon". She was annoyed...oh well, I'm sure I'll experience more of those.

After resting for about 15 minutes (definitely not enough), it was the dreaded 5K for time. I felt so tired in my legs and didn't think I could go for long. I did the first mile in 7:13 and about 45 seconds later the treadmill just shut down (do you think I was pissed?- just a little) I quickly changed machines and did 2.1 miles more in 16.10 giving me an unofficial total of 23:23 - I'll take it. After cooling down and then a warm shower, I could have used a nap, but no such luck. One day.