It wasn’t the fastest
It wasn’t the prettiest
It certainly wasn’t a PB
But it was a good run.
My legs felt like lead for the last mile and all I wanted to do was take a walk break. No one would know…
But I stuck at it and finished a 5k in 27:31
I also got a new push press PR 1 rep max @ 90kg (198lb)
It’s because I have just seen tomorrow’s WOD posted on our Crossfit Facebook page.
Firstly I ran 6.70 miles tonight - my left leg went numb again - I’m going to give it a few more runs after re-lacing my shoes and see what happens. I have a feeling my shoe laces are just too tight from not re-lacing.
But on to tomorrow… so yeah if you never hear from me again its because this was just posted on Facebook.
WOD 9th March 2012
“back to the games”
WOD 1- 5 Min AMRAP
2 Min rest
WOD 2- 5 Min AMRAP
15 x snatch 40/25kg
15 x snatch 50/35kg
max reps in remaining time 60/45kg
2 Min rest
WOD 3- 5 Min AMRAP of:
15 Box jumps
12 push press
2 Min rest:
WOD 4- 5Min AMRAP of:
50 Wall balls
WOD 5- 5Min AMRAP of
3,6,9,12,15 Chest to bar
# Remember there are scaling option available for all exercises. speak to a coach to on arrival, all new on RAMPer please come along this will be fun.
## Everybody remember to write your name and scores on the board.
best of luck!!!
Yeah so theres that!
I sat at my desk yesterday working away when my iPhone beeped to tell me I have a new email - I ignored it, emails can wait right!
It turned out it was from my running coach reminding me that tomorrow (which is actually today as i’m writing this) was the first of the summer handicap races. This is a great series of 5 mile races that our running group do once a month in the summer and we get prizes at the end of the season for most consistent, most improved, etc, etc.
Sweet, last year as I was training for the Berlin marathon my fastest time was 39:42 and my season average was 44:29 so that was given to me as my handicap time. We start with the slowest runners and every 2 minutes a group of 4-6 runners go off and we try and improve our times.
I was in the 14:00 start group
One problem with this. It started at 7:20pm and i was going to the 6-7pm cross fit session. So I would have to shoot across town and try and make it to the park in time.
There lies the second problem…. Crossfit.
5x3 Thrusters @ 70kg (154lb)
followed by a down and up ladder triplet.
21, 15, 9, 15, 21 Reps of…
- Sit ups
- Overhead Squats @ 40kg (88lb)
- Hand release press ups.
I felt pretty good after this so I hot footed it over to the park just in time to see the first group of runners off, waited in the rain for 14 minutes and then started.
The first mile fine…. Then came the hills… then came the numbness in my left foot which didn’t leave until I finished. OMG!!! what the hell am I doing!
But to be fair to do all of that and only be just over 4 and a half minutes over my PB I’m happy… Knackard but happy.
Today was perfect.
I got up and ran my 5k at 5:00am as planned.
My nutrition was perfect all day. I even had to make a trip to the petrol station and didn’t walk out with crisps and 2 chocolate bars like i have been recently.
I ordered a whole chicken at Nando’s and couldn’t eat it so I have half a chicken on my breakfast menu tomorrow.
Its amazing how much more you can eat when you eat clean. I have been full all day as well as not having the post lunch crash!
I then went to Crossfit this evening (before dinner) and did one hell of a work out as detailed in my last post.
I’m going to bed happier tonight that I have done so well and even though 1,800 calories isn’t a lot to be training on I have felt full all day.
Alarm is set for 5am ready for day 2!
(taken this morning at 5:10 as I got myself out of bed to run - not a morning person!)
Finally I got my arse in to gear (after jumping on the scales this morning and seeing a 2 at the beginning of the number for the fist time since April) and went for a run. Yes my friends I’m up a whopping 10lbs in just over 2 weeks! Why has this happened you ask? Well I have been a lazy couch bum wallowing in self pity (we all remember this joyous announcement) and eating my way through bags of crisps and chocolate. Thats how!
Any way seeing as though today marked 17 days since Vegas and also 17 Days until the start of the Goofy challenge I laced up the Newtons and hit the road. 10 miles (well 9.26 - but we will round up this time) It was slow, I’m not going to lie but it was needed.
My thighs hurt (due to getting handed Cindy WOD at crossfit yesterday- which reminds me I also went back to crossfit for the first time in 3 weeks)
I really need to get my nutrition sorted again to much soda, to much snaking and to many take-aways I seem to have reverted to my old ways…
So here is the plan. between now and NYE I’m going to be honest with you, dear reader. I’m going to log everything that passes between my lips… Including drink (and we may as well keep tabs on that whole smoking thing as I seem to have miserably failed at that too).
My New Years resolution starts now! I worked my arse off getting ready for Vegas and the weather let me down so now that I’m actually going somewhere in less then 2 weeks (Ft Lauderdale) where the temperature is above freezing and I might actually get some some sun on my pale (oh its whiter than white) torso I have two weeks to get myself Florida-ready!
20 Miles, that’s what I was hoping to do. It started well and the day was sunny, cold and crisp. Perfect for a Winter long run.
I thought seeing as this would be my one and only run above 13 miles between the Chester and the Vegas marathons I would take it at a leisurely pace and would stop and take a breather if I felt like it was needed. I also took photos… So you could see how lucky I am to live outside of the city and have my pick of the West Berkshire country trail routes.
Ready to go
The River Thames
The River Thames & Caversham Bridge
The Holybrook Canal
Now at Mile 10 I took my first stop, I was then stopping at every mile. My legs were shot thanks to the 2 minute Body weight + body weight Max squats I did on friday night. I was also only running (I started at 1pm) on 4 cups of coffee and a panini. Not the best Idea.
I cut out the last 3 miles of the run as I was cold and ready to kill for food!