Workouts in Review Week 4: Run Like A Girl Half Marathon

Sunday
9 Miles

Monday

6 power cleans (@ 55 lbs)

6 hand stand push-ups

12 air squats

My Performance: 11:10

Tuesday
3 Miles

** forgot to note WOD**

Wednesday
Rest Day

Thursday
3 Miles

500 m for time

My Performance: 2:04

Pendlay Rows Max 5 reps

My Performance: 95 lbs

AMRAP 6 mins

12 Dumbbell snatch (@25 lbs)

12 toes to bar

My Performance: 4 rounds + 11

Friday

1-10 For Time

Sumo Dead Lift Upright Row

Jump over Burpee

My Performance: 7:01

Saturday
3 Miles

"Annie"

50-40-30-20-10

Double Unders

Sit-up

My Performance: 20 mins

Week 3: Workouts in Review
Week 2: Workouts in Review
Week 1: Workouts in Review

Workouts in Review Week 3: Run Like A Girl Half Marathon

Sunday
8 Miles

Monday
Rest Day

Tuesday
4 Miles

Strength
3-3-2-2-1-1-1 Split Jerks
My Performance: 105lbs (first time)

4 Rounds (Cap @19mins)
1.5 Lap Farmer's Carry (@ 26lb kettle bells)
4 Wall Climbs
16 Double Unders
My Performance: 19:21

Wednesday
5 Miles

Partner WOD
40 plank-ups
50 wall balls
60 toe to bars
70 lunge jumps
4 Laps - Buddy Carry
70 lunge jumps
60 toe to bars
50 wall balls
40 plank-ups
Our Performance: 23:09

Thursday
I forgot to write down Thursday's WOD and performance. The WOD was "Rankel" but I can't remember my performance, overall.

AMRAP, 20 Mins
6 Deadlifts
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
Friday
EMOM, 7 Mins
1 Hang Clean (@ 65 lbs - could have done more weight)
4 Hanging Hip Touches

7 Rounds:
7 Front Squat
7 Push Press
7 Box Jump Overs
My Performance: 7:44 with 35lbs

Saturday
3 Miles

"Cindy"
AMRAP, 20 Mins
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 11 Rounds + 10 (3 band, although started with 2.5 & girl push-ups)

Michelyn

Workouts in Review Week 2: Run Like A Girl Half Marathon

Sunday
Rest Day

Monday
Labor Day Workout with Coach Kemp!

1 Min On with 20 Secs Rest:
Alt Db Chest Press
Lat Rows
Bicep Curls
Weighted Step-Ups
Bicycle Sprint
Plank
(Above 4 times)

Tuesday
3 Miles

Strength
EMOM 4 mins every 15 secs
2 TNG Power Clean @ 45lb

WOD
16 Min Cap
5 laps (running)
40 wall to ball @ 14lb
20 clapping push-ups
(Above Twice)
5 laps (running)

My Performance: 16. 2 1/5 (knee push-ups)

Wednesday
3 Miles

"Open" WOD
For Time
20 Box Jumps
15 Duble Unders
10 Burpess
5 Kip Pull-Ups
(ABove 3 Times)

My Performance: 14.20
So glad I started woking on my double-unders because we had them in Thursday's WOD. I have lots of things to improve on, but it was nice to feel somewhat competent for the next day's WOD)

Thursday

Strength
15 Mins
3-3-3-3 Deadlift

My Performance: 175! A PR. Well, everyday is personal record.

WOD
AMRAP Cap @ 12 Mins
10 Bd push-press
20 Walking lunges
40 Double-unders

My Performance: 2.30 (with 20lbs DB). I too was able to string 5 du's together a few times!

Friday
3 Miles

1 Min @ Each Station
Power Snatch
Burpees
Rowing Machine
Tire Flips
Knees to Elbow
Rest

My Performance: Completed 134. I lost count a few times, so I think this was an undercount of my true performance.

Saturday
"Open" WOD with Elizabeth (one of the OH Women's Soccer Coaches)

M&E Partner WOD
30 Cleans @ 65lbs
60 Kettle Bell Swings @26lbs
90 Rainbow @15lbs
1 Lap
(Above Twice)

Our Performance: Completed in 18.40

I really enjoyed my partner WOD with Elizabeth who is also kind of new to CF. She is a former professional and collegiate soccer player, so her level of athletic ability outweighs mine. It is still fun to have a workout partner, and someone to remind you to take it easy with running + crossfit endeavors!

Indeed my running has not been stellar. I did 8 miles today (Sunday), so that will be accounted for in Week 3 diary. I have no goals for the half in October. I expect it will be a pretty dismal performance, and I am ok with that. Sometimes, you just got to get out there and Go!

Michelyn

Workouts in Review Week 1: Run Like A Girl Half Marathon

Sunday
Rest Day

Monday
18 Min Cap
Curtis Ps (Clean, L lunge, R lunge, Push Press)
14 TTB (toes to bar)
400 meter run
(Above 4 times)
21 two-for-ones

My Performance: 18.19 (with 55 lbs for Curtis Ps)

Tuesday
5 Miles

Wednesday
3 Miles

10 Min cap
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

My Performance: 10.11 (60lbs for thrusters & 5 band for pull-ups)

Thursday
4 Miles

For Time (21 Min Cap)
20 weighted sit ups
30 med ball cleans
40 burpee toss overs
50 Db snatches
60 pistols
70 kb swings

My Performance: 21.33

Friday

AMRAP: 25 min
"Falkel"
8 HSPU
8 Box Jumps
1 Rope Climb (8 RR)

My Performance: 11 (24R/20/p)

Saturday
7 Mile Run

Run Like A Girl

It's been a busy summer and a few plans fell to the wayside. I had plans to run two different half marathons - both in August. Welp, August is nearly over and I ran neither. Not a very good look I agree, but that does not mean I completely threw in the towel. Last week I registered for the Run Like A Girl Half Marathon in Columbus, OH in October.

I have another 6 weeks to train for this half, and running in Athens is simply no joke! No joke for two reasons. First,  I have found it somewhat challenging to incorporate my training whilst doing CrossFit WODs. Difficult only because the CrossFit WODs are so taxing, but I am determined to get in some good runs in preparation. Second, Athens has sone pretty hilly areas, and lets be honest - I despise hill training. If I stick to the Hockkocking Adena Bikeway, then the path is flat and pretty simple. I, however, tend to get a little bored, and when I try to incorporate some runs throughout Uptown and Campus area, it gets a little tough.  I guess this is a good thing - I know I need to work on my weaknesses, but its not too fun!

I figured I would resurrect my Workout in Review postings on Sunday so that I can stay accountable and also so I can start tracking my CrossFit workouts again!

xoxo
Michelyn

Week 2: Parkersburg Half Marathon Training

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 2	8 M	3 M EZ	6 x 400 IW	OFF	9 M	3 M EZ	OFF
6/1 - 6/7	6 M	5 M	OFF	6 x 400 IW	4 M	CrossFit	OFF

Happy Sunday! Week 2 of half marathon training was not as stellar as I would have liked, but who tries to stick to a plan whilst moving? Because of this, I have decided not to harbor on this less than stellar training week and congratulate myself for not completely putting my workouts on the back burner! Hey, I have 10 more weeks of training, so all is not lost just yet!

Do you see anything "new" about my workouts above? Yes, CrossFit! I took my first class at CrossFit SEO on Friday, and think I am going to join. This week I will do the one-week membership since I will be traveling to Tampa the following week. I figure I can get a month membership, if I so decide, once I return from a quick Florida get-away! 

CrossFit is not foreign to me. I actually joined a CrossFit box while living in Fargo for a few months. A number of things made me decide to switch gyms, but I have aways admired the CrossFit philosophy. I can't give a full review just yet, but my first impressions are positive. Everyone was very friendly!

We have officially unpacked all of our belongings and it feels wonderful! I am so glad to be done with packing/unpacking and the unsettled feeling of knowing you are moving in XX days or weeks. Now, I have the "Athens Digs" to decorate. Do you enjoy interior decorating? I can't say it is one of my strong points, but I am going with it. I wish I could hire an interior decorator to handle the whole thing for me. Oh, and of course an endless budget would be great too!

Michelyn

 

12 Week Advanced Half-Marathon Training Program

Yesterday marked the first day of a new training plan!!! As you may know, I ran the Toledo Marathon on May 27th. You can read about it, here.

So now, four weeks later, I am "itching" to do another race. I surprisingly desire to run a subsequent marathon, but think I will stick with a half for now. Athens actually has a full marathon, The Athens Marathon, which is set in April. Let's see, maybe next year I will run that.

But, in the meantime, I decided to set myself up for a little challenge. I have shard my dislike for hills, and think my non-hill training partially resulted in my inability to push through that windy portion of the Glass City Marathon (read about that here). So, what does a person like myself do in these situations? They register for a hilly half marathon which will force them to incorporate hill training. In mid-August, Parkersburg, WV hosts a half-marathon, The Parkersburg News & Sentinel Half Marathon, and I have set my eyes on the prize!

I typically modify Hal Higdon's training plans, but desired to run longer distances, even though I am only training for a half. I used two resources - Cool Running and About.Com (direct links to plans), and developed an Advanced Half Marathon Training Program, below.

12- Week Advanced Half Marathon Training Plan 

WEEK	SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
1	6M	3 M EZ	35 min tempo	OFF	7 M	3 M EZ	OFF
2	8 M	3 M EZ	6 x 400 IW	OFF	9 M	3 M EZ	OFF
3	10 M	3 M EZ	35 min tempo	OFF	10 M	3 M EZ	OFF
4	10 M	3.5 M EZ	4 x 800 IW	OFF	8 M	3.5 M EZ	OFF
5	12M	3.5 M EZ	6 hill repeats	OFF	9 M	3.5 M EZ	OFF
6	10M	3 M EZ	7 hill repeats	OFF	11 M	3 M EZ	OFF
7	10M	4 M EZ	8 x 400 IW	OFF	13 M (last 3 at race pace)	4 M EZ	OFF
8	14M	3 M Race	5 x 800 IW	OFF	8 M	3 M Race	OFF
9	12M	4 M EZ	8 hill repeats	OFF	10 M	4 M EZ	OFF
10	15M	6 M Race	7 x 400 IW	OFF	14 M (last 4 at race pace)	6 M Race	OFF
11	15M	4 M EZ	40 min tempo	OFF	5 M	4 M EZ	OFF
12	10M	4 M EZ	4 M	OFF	6 M	20 mins	Parkersburg News Half Marathon

Disclaimer: BBB is not a trained fitness professional or medical doctor. It is strongly recommended that you consult with your physician before beginning any exercise program.

Although the race is on Saturday, and most training programs place the "long" run on the anticipated race day; I prefer to run my long runs on Sunday, so I made that modification for myself. I also get tired mid-week so I placed an "Off" day on Wednesday and Saturday. Many training programs have off-days set for Friday and cross-training on Monday. 

Overall, I am pretty flexible with my race training, in the days in which runs may happen. I, overall, aim to run my longest run on Sunday, and am willing to move a few runs around dependent on my weekly schedule. In my books, as long as the run happened some time in that week, I am a-ok. In addition, I still try to incorporate weight-training 4 times a week, on top of my running. 

When reviewing this plan, I will most likely do my long runs outside, so will make Sunday and Thursday outdoor training; while, I will do the remainder of my training in the gym. More to come about that gym membership in a few days!

Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."

Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between. For the 800 meter intervals, run 800 meters (two laps around most tracks) at your 5K race pace and then recover for 800 meters in between intervals.

EZ: This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles and get your body and mind used to running on tired legs.

OFF: Days with no running. Weight training, or no activity will occur. 

Question of the Day: What resources or plans to use to train for an upcoming race?

Michelyn