Tag Archives: 400 Meter Run

Strike a Pose

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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!

This is me rolling again after the clinic

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.

Last Week:

Sunday:

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.

Last week:

Sunday:

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.

A Short CrossFit Week

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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!

Tuesday 9/20

Strength:
Deadlifts
3(135#) x 3(185#) x 3(205#) x 3(215#)

WOD:‎
4 Rounds
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.

Strength:
Back Squat
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#)

WOD:
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

Cool Down:
Partner abs
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!

Is it Friday yet?

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Started off the workout with a 400 meter sprint for time. It was friggen hot!! At least 100 degrees. I finished in 2:23. Last time, I finished in 2:12. I could have done better today if 1) it was cooler and 2) I could breathe normally.

WOD:
Tabatas
Push Press (45#)
GHD Sit Ups
Pull Ups (started green band went to black)
Wall Balls (12#)

Today was a tough day. I felt like I had absolutely no energy. My strength was poor as I could only get 3-4 push presses after a while. Pa.the.tic. I played with our new rower (squee!) for a little bit afterward but was too pooped to do much of anything. I have been eating clean for the past four days. I’m hoping once my body kicks back into fat burning gear my energy and strength will be better. I don’t like workouts where I feel like a failure!

Playing Catch-up

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Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

Helen

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Whewie…Helen is a bitch!

WOD:
3 Rounds
400 Meter Run
21 Kettlebell Swings (35#)
12 Pull Ups

Finished in 16:12

Tonight’s workout was a killer. The runs get me every time and when they have them at the beginning of the workout it zaps me. However, I was happy with my kettlebell swings tonight. Last time they were hard to do and I had to stop often with the same weight. Tonight I only had to rest a couple of times. I was also able to do decent pull ups using the black band. My run is the main thing slowing me down this time!

Afterward we did 50 Floor Sweepers and 25 GHD Sit Ups. I got a raging headache as I was heading home. After eating some almonds it finally faded away.

I hope everyone has a great Easter Weekend!

400 Meter Sprint? Are You Crazy?!

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It’s Tuesday!! That means I get my butt kicked in CrossFit. Our warm up today was a 400 Meter Sprint for time. Uh….what? You want to time my 400 meter sprint? HAHAHAHA….ok…I’m slow. I’m not a runner. My normal mile is about 16:30…so I was a little intimidated by this. We lined up on the road and as soon as Shane said “GO” I tried to push my legs as fast as I could go. I finished last, which was expected. My time was 2:12. While I wasn’t that happy with that time, it was only about 20 seconds behind the person before me and as Michelle said that works out to about a 9 minute mile! So, I cut my normal mile in half. I like looking at it that way better!

The WOD was Tabatas of Squats, Push Ups, Butterfly Sit Ups, and Ring Dips. I kinda like tabatas, but at the same time they’re painful!  For those of you not familiar with Tabatas, basically you go all out for 20 seconds and do as many reps of the assigned exercise as possible, then rest for 10 seconds. You repeat this cycle 8 times. You keep track of your lowest reps and that becomes your score. So, for example, I did 13 squats (my most) and averaged about 10 squats, but my lowest rep round was 9, so I get 9 points for my squats. The next time we do squat tabatas I’ll be able to compare my score to today’s score. So, how did I do?

First…Ignore Chad and Cortni. They’re both beasts and it’s not fair to compare myself against them! Michelle did very well. I ended up with a 9 for my squats, 8 for push ups (I was happy with this score!), 7 for sit ups, and 6 for dips. Overall, I’m pretty happy with my score. I feel like I’ve come a long way in the 3 months I’ve been going to CrossFit. All of us (Alaina, Alan/Alen/Allen, Michelle) have. I’m excited to see what the rest of this year brings.

OH…another small victory for me. We had to do burpees in our warm up as well (only 5 each round, 2 rounds) and while they still sucked, I felt pretty strong doing them!! I don’t know that I could have done much more than 5 in a row but I was able to hop my legs back and hop them up to my chest whereas before I’d have to step back.

In other news, I had my 6 month check with for my Tracheal Stenosis today. Dr. D said everything looked stable. The area has healed well and while it’s slightly tighter than when I had the dilation done, it’s still much better than before the dilation and the “shelf” (a ridge of scar tissue) isn’t growing back (yet.). So, I got a clean bill of health and go back in another 6 months. He also told me that I needed to get to a healthy weight because the more fat you have, the more cells you have, the more demand your body has for oxygen. “I’m not telling you to lose 100lbs, or 2olbs, or even 10lbs, just get to a healthy weight.” Umm…ok. How do I get to a healthy weight if I don’t lose lbs?! Of course, I’m already working on this. He’s told me this before, but I thought he might notice a 30lb weight loss since the last time I saw him…guess not. Some men just aren’t very observant!

Running Fool Workout

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Tonight’s workout was good but tiring. It was an all leg workout! We started with a warm up of squats, sit ups, push ups, and jump rope. The WOD was 3 rounds of a 200 Meter Run, 40 Sit Ups, 40 OH Weighted Lunges (I used a 10# weight), and finished up with a 400 Meter Run. I was a little freaked out by all of the running but I was determined to do my best this time and not be so slow.

The first run went really well! I was happy with my speed and wasn’t too terribly out of breath by the time I got to my sit ups. The sit ups on the GHB were pretty good. I love that machine! Once I finished my 40, I moved over and started on my lunges. The lunges tend to hurt my knees, although they weren’t too bad tonight. I just did standing lunges instead of walking lunges. I may try walking lunges next time.

Source: crossfitsriramashram.typepad.com

I hit my 40, threw my weight down and headed out the door. My legs weren’t wanting to go very well for the 400 meter run, but I still felt I did pretty good! The hardest part in this whole workout for me was the last 400 meter run that then bled into the 200 meter run…so really, we had a 600 meter run between the sit ups and lunges.

All in all, I finished in 24:43 which was not too far behind the others and ahead of some others. So…I wasn’t last!! Normally my running puts me last because I’m so slow, but I think I did pretty good. Don’t get me wrong, my last run was incredibly slow because I was pooped…but I was happy with the outcome!

Afterward, I tried to do pull ups using the black band. I wasn’t able to pull myself all the way up, but I did get a decent pull. Shane said he would prefer I only be able to go up part way using the band than doing jumping pull ups on the box. So…good by jumping pull ups!