Please join me at my new address! http://tammysalo.com
Please join me at my new address! http://tammysalo.com
This Saturday, instead of going for our normal run Kelly, Clara, Mark and I went to a CrossFit Endurance Running Clinic to learn the Pose method.
We started at 9 AM and went to 2 PM. It was filled with a ton of drills and, of course, running! Before we started, we did some rolling with a lacrosse ball. Ooof…that was painful, but supposedly helps aid in recovery. We’ll see about that!
They filmed us running 4 100 Meter sprints at the beginning and 2 100 Meter sprints at the end so we could watch our form and see if it improved or not. My hips were very sore after we were finished. I pretty much walked like an old woman the rest of the day! They are putting together an endurance team that will be going out doing 5K’s, 1/2 marathons, etc together and I was invited to join them if I wished. They made me fell very comfortable and at home, which was a relief since I’m not that good of a runner!
We did a team WOD at the end of the day (before our 2nd set of sprints) which was a 200 Meter Sprint Relay AMRAP for 12 minutes. Pretty sure our team was the slowest, but no one kept up with the legs they ran so everyone won a t-shirt! It is a rather bright yellow t-shirt…
I’m still heel striking, so I have to work on relaxing my foot when I run as opposed to flexing my foot. This should get rid of the shin splints I’ve been getting lately. On Sunday, I went and did a 5K using the 3/2 run/walk intervals and the Pose method. My pace on the 8.5 mile run the week before was slower than yesterday’s.
Now, I realize it’s not entirely far to compare an 8.5 mile run to a 3.2 mile run so let’s just look at the first three miles of each one.
I am quite happy with the increased speed! A little over a minute faster on mile 1 and almost 2 minutes on mile 2. Outstanding! Unfortunately, I wasn’t able to get my cadence on these runs to compare but hopefully the runs from here on out will show that. My goal is 94-95 steps per minute. I’m having some difficulties getting it down, but we were given 6 weeks worth of homework to do that is supposed to help in grain this running style and override the bad habits you’re built up. I’m hoping by the end of the 6 weeks it feels more natural and my speed would have increased more!
Yesterday I kept talking to myself “hips forward, lean, pull, pull, relax foot, lean, watch the hips, head up…” it got a little irritating after a while! The better I get at this though, the less I’ll have to remind myself of the correct form.
15 Minute AMRAP
10 Wallballs (16#)
10 Toes to Bar (mod to Knees to Chest)
10 Box Jumps (Short Box)
6.20 (6 complete rounds and all but box jumps into 7th (20 reps))
Felt great doing today’s workout. I was able to do all wallballs with the 16# ball without too much pain. Don’t get me wrong, it was tough but doable. My hands ripped again doing the Knees to Chest but not nearly as bad as yesterday or the time before. I tried my best to just hook my hands so I didn’t tear them, but it’s harder than it appears! The box jumps were slow, but not too bad. Glad I’m able to do them now without having to modify down to step ups.
I got my order of Eatology in today. Some of the boxes were broken. One had to be thrown away because it was busted too much. They were packed very well (Styrofoam and bubble wrap) and the outer box didn’t look too damaged (was dropped on one corner) so I’m not sure what happened there. I’m not upset, just surprised. Had to throw away the meatloaf…too bad! hahaha
Tonight I ate the Chicken Creole. It wasn’t bad. It wasn’t very spicy, which in my head a Creole should be. It was a little bland, but not overly so. Of course, it was much better than Lean Cuisine! Plus, it had okra, cabbage, and other veggies I’m not a fan of and I was able to eat them without getting grossed out!
I’ve found a race challenge I would LOVE to do. Who wouldn’t want to race in Italy? The pricing is a bit much so I’ll have to save up. Anyone want to join me?!
The last time I did Fran, I finished in 13:13. Of course, I was also having breathing issues but I’m still glad at my improvement this go ’round.
21, 15, 9 repetitions:
* 95/65 lb thrusters (65#)
* Pull-ups (green band)
Finished in 9:52
1) Last time I used 65#s then had to drop down to 45#s, was able to use 65#s for the entire WOD.
2) I used a black band last time, used the green band the entire time today!
It was tough, but I felt good! Of course, I ripped my hand open again. Fun times! I was able to do 11 thrusters in a row without stopping. I have days when I feel like I’m not progressing, in fact like I’m going backward, but today I felt like I was stronger.
How was your workout?
This was a good Saturday. Kelly, Mark (Kelly’s Husband), Clara and Katy (Clara’s Mom) all met up at the Town Market Square for an 8.5 mile run/walk. Since my training schedule said I should have been doing 3/2 intervals instead of the 1/1 or 2/1′s I was doing, I decided to following the training guide! I was last, which I wasn’t very happy with. When I started, my shins (right where the ankle meets up with the top of your foot) started hurting. It hurt all the way until mile 4. After that, it felt ok. Don’t know if it took that long for it to warm up or if my endorphins were finally kicking in. I wasn’t going to argue! My last couple of miles were better than my first few for that reason. I was thrilled with the fact that I was able to keep up with the 3/2 intervals for the entire workout. I only skipped 1 run interval to try to let my shins recover a bit. On the way back, I saw a dragon boat race going on. Too bad I wasn’t able to see the outcome!
Next week is the running clinic at CrossFit Point Break. Clara and I are partnering up, so I’m looking forward to being a better runner. Maybe I can finally increase my speed!
I spent the rest of today working on my quilt blocks with my Aunt Linda. What a great day!
I normally try to go to CrossFit on Mondays, Tuesdays and Thursdays. This week I skipped the workout on Monday because my legs/hips were still sore from Sunday’s run/walk. It’s important to let your muscles recover, so I decided to take an extra day. While this week was short, CrossFit wise, the workouts were still brutal!
3(135#) x 3(185#) x 3(205#) x 3(215#)
400 Meter Run
12 Power Cleans (75#)
20 Kettlebell Swings (35# 1st round, 24# rest)
Finished in 25:23
Didn’t modify the run! Shane (my coach) is blown away by the fact that he can’t hear me wheezing anymore! Hope it stays that way for a while. My back was shot from doing the deadlifts before the WOD. My max on deadlifts is 235#, so I was happy with my weight! My time wasn’t very good, but given the fact that I run/walk a mile in about 16:30, it’s not that bad! This workout had me sore for a couple of days. In fact, my lower back is still a little sore today.
3(75#) x 3(95#) x 3(105#) x 3(115#)
squat to 12″ box:
3(75#) x 3(95#) x 3(105#) x 3(105#)
AMRAP 10 Mins
5 Push Press (75#)*** update, it was only 65#. Now I’m not so stoked.
10 Over Bar Burpees
4 Rounds and 5 Burpees into round 5
10 rounds each of GHD Sit Ups. Partner holds plank while other person does sit ups.
Oh My Goodness…this was hard! We were supposed to do bear crawls but there were too many people/bars that we didn’t have room to do them, so we cut the time down some and added abs at the end. I was happy with my push press weight. My push press max is 95# so I was lifting about 80% of my max. ***UPDATE*** I dropped down to a 35# bar because the 45#s left had grips that tear your hands up. So, I actually only did 65#. The things I think of when in the shower. Afterword, my arms were hurting quite a bit. I was a little worried that maybe I had pulled something but I think it was just because this was the most I’ve used for push press in a WOD. They’re feeling better now! We’ll see how they are tomorrow.
Saturday brings on an 8 mile run/walk with the girls. According to my marathon training, I should be doing 3/2 intervals (running 3, walking 2 mins). Last week I did 1/1 for a mile then 2/1 the last 4 1/2 miles. So, this Saturday I will attempt to do the 3/2 and see how that goes!
Thursday was a good workout. I was extremely happy with my results and finally felt like I’d accomplished something!
Weighted Push Ups
3(25#) x 3(35#) x 3(50#)
4 Rounds of as many reps as possible
1 Min Burpees
1 Min GHD Sit Ups
1 Min SDHP (45#, RX)
1 Min Ring Dips (Green band)
1 Min Rest
Rd 1: 67, Rd 2: 60, Rd 3: 60, Rd 4: 60
Well, I’m nothing if not consistent! The ring dips are by far the most difficult for me right now since I have weak triceps. The burpees sucked but they weren’t too bad! I slammed down pretty hard a couple of times on the first round. On rounds 2-4 I did the step back instead of the jump. I averaged about 10 burpees per round but was able to make up the numbers on the SDHP. That was my strongest round.
Saturday we didn’t have our run because Clara and Kelly had previous engagements. We moved it to Sunday instead. Clara was shooting her box’s teams a CrossFit competition called Fall Brewses. Since it was in the same area as a party I had to go to later that same day (just about a mile or 2 away) I decided to stop by and check it out. They were ahead of schedule, so I got there just as they started the last WOD:
50 cumulative rep “Bear Complex” 95/65
Cash in – 30 double-unders (before athlete touches bar) Cash out – 10 burpees (as soon as the athlete leaves the bar) Caveat – before the relieving athlete begins double-unders the team must complete inter- locked (arms) team sit-ups equivalent to the total number of reps completed of Bear Complex.
Yeah…it was brutal! Needless to say, I was glad not to be one of them. Especially since the burpees and sit ups were done on cement. Clara and Kelly’s box, CrossFit Point Break, came in first! Way to go everyone. Don’t ask me about the pink because I just don’t know!
Sunday was our big run. We met up at 6:30 and got in almost 6 miles.
It was cloudy, which made the temp quite nice! As soon as I made it back to my car it started raining pretty good. So, we had perfect timing! I started the first mile with 1/1 run/walk intervals but ended up doing 2/1 intervals for miles 2-6. My hips started hurting about 3 miles into the run. I’m pretty sure it’s because I hopped into a 6 mile run after being off for 3 weeks instead of working up to that distance. I felt like I could probably keep going, as I wasn’t tired. That’s good news because my 10 mile race will be coming up before too long! Next week I’m going to do 3/2 intervals and hope that I can work up my endurance. Clara and Kelly’s CrossFit box is having a running clinic on Oct. 1st where they’ll be training us on the Pose run method and going through drills and whatnot. I went ahead and signed up for that today. I’ve read a lot about Pose but just can’t seem to get it right on my own. So…we’ll see what they can teach me. OHHH…I also had a non-blister run yesterday! For those of you that know me, that is almost unheard of at this distance. I think I may have found the “magic socks” as Clara puts it. This also has me thinking I should go ahead and try to do the marathon instead of the 1/2. My real concern was blisters (well, that and being afraid I wouldn’t finish!). I didn’t want to have blisters all over my feet because of the marathon so I was going to drop down to a 1/2. We’ll see how training goes from here on out. I’ll keep you up to date!
How was your weekend?