catching up

Again I fell off the blogging wagon, but not the working out wagon.  Last week I was having an off and slow workout week.  Everything felt slow and I was having a bit of a hard time.  This week I feel much better, I have also made a bigger effort diet wise, which may have something to do with purchasing a bridesmaid dress that leaves no room for dropping it like its hot unless an extra inch or two is missing from my hip area.

Sunday we did a partner wod, ring dips and squat cleans, my partner graciously carried us, and basically did twice the amount of cleans.  I was kinda depressed about that, and was planning to two a day Monday, but sleep monster got me, and I only made it in for endurance, I PRd an 800 m run at 4:31, but then the rest of my splits were 5 something.

Today was quite ambitious.  I woke up to make the new endurance wod at 6:15.  Paul is still happy at that hour of the day.  We worked  a bit on drills, then got to running.  The wod was double this if you run faster, but I ran 1 mile rest 3 minutes, run 800 m, rest 2 minutes run 400 m, rest 5 minutes, run 1 mile.  The goal was to run the second mile faster but I didn't quite get it.  My times were 10:05, 5:08, 2:09, 11:08.  Paul encouraged me to run faster, and I could push a bit harder when someone passed me, but I struggled to keep up, so for next time I will work on my turnover.

I went to work, then returned for the 6 o clock wod.  We started with squat cleans.  I decided this morning that a bodyweight clean is a good goal, I got to maybe freshman year of college bodyweight with 135.  145 didn't want to go past my knees but I will get it there, and then maybe we can meet in the middle.  The wod was 21-15-9 box jumps and ring dips.  The box jumps were supposed to be tall but I neglected that and went with a 20 inch box for speed, and finished in 5:35.  Dave told me I should have gone higher, I told him that I went fast so it was fine.

I then went to my charleston class.  It was interesting because the other people in my class were talking about being tired from the lindy class before ours.  I know this may be breaking news but EATING WELL AND EXERCISING GIVES YOU ENERGY.  I also learned that I have a hard time following, maybe because I am a bit elitist.  I am almost like the boys that don't listen to the lady coaches when they try to coach bench or squat, (not really they are just rude) I found myself trying to lead which worked well with the other students, but the teacher kept saying, you need to just... and i would finish, let you lead.  I did have fun though.

i planned to attend yesterdays morning session but on seeing the wod i new it wouldnt work out.

30 burpees
30 toes to bar
30 sdhp
run a mile
30 sdhp
30 toes to bar
30 burpees

my fresh legged mile is ten minutes...my burpees are slow and ttb take me a while.. before i started i told dave to just let me gut through it.  i guess i missed out on the metabolic conditioning aspect but i just wanted to get through it.  i never do ttb on my own and this was my chance to do them.  it was kinda sad in that it took me into the next class time and the clock got turned off on me twice but i survived...
 

hi.

So last night's endurance session was my most dreaded time trial, the mile.  We did our regular warm up stuff, which included an 800 m warmup around the baseball field on the one day all year there is a game, which meant running through the wafting aroma of hot dogs, beer, and barbeque aka torture.  Once we finished that we started our time trial.  I opted for two runs around the 800m loop because that is the course I know.  I finished the first loop in 5 minutes, and ended up at 10:08.  Erin was gracious enough to subtract 3 seconds and officially make it 10:05 as the people of Durham seemed to not hear me run up behind them (because of my jungle cat like running style) or yell "RUNNER ON YOUR LEFT RUNNER ON YOUR LEFT OR RIGHT OR IN THE MIDDLE I DON"T CARE JUST MOVE", I guess they are the people that get killed in scary movies for being dumb.  I wanted sub 10 minutes and got a bit defeated at the 5 minute split.  However, a PR is a PR and I guess I can be excited about it.  

Once I got home I figured out the reason I hate and dread the mile...It takes me back to summer training for dance team in college, the only time I have had to run a timed anything since middle school.  Our loop was not quite a mile we later figured out. I was somewhere in the middle of the pack (of 12 or so girls) and as we rounded the corner by the baseball field I crossed from the curb to the road to avoid tripping but i still ate it pretty bad.  I was bleeding from the hip (so deep it was white)  and the knee.  I got up and still finished in 8 something, not in last place, but after that ran much more cautiously.  I also still have my bullet wound looking scar on my hip.  

I completed the regular wod at suboptimal efforts.  The strength work was 3 sets of 20 reps of back squats.  My first set of 95 felt hard but manageable, my second set felt medium until my back pain, I guess I squat unevenly as it was only one side. I did not even attempt a third.  The wod was amrap 12 minutes 30 double unders 15 push ups.  I haven't done a double under in 6 weeks (the last time was the last games wod) so they were troublesome at first, I completed pushups from my knees but they were still quite challenging.  

GO ME!

So I am faster.  Six weeks of work, and I feel tons better about my running.  I am excited to see what the next six weeks holds.  We started the workout with ring work, static holds, inversions ball ups, skin the cat, etc.  I am still working on my ball up (which is basically pulling your legs up so you are hanging upside down in a little ball) I have to catch my foot on the rings to get up there, but I was able to skin the cat (or at least almost).  I would like to be able to do multiples, but it requires the ball up skill.  

this is what i look like inverted.

Then the fast part.  The wod was AMRAP 15 minutes, 400m run, 50 sledgehammer swings.  So who doesn't love sledgehammer swings.  I need to work on swinging the hammer harder, they got weaker as I got tired, but I did not stop.  My runs felt good... I was out of breath, but I pushed through the pain.  My self talk wasn't that amazing, I first thought about just running fast, but my thoughts strayed a bit until the last run, when I caught view of really pretty clouds in a sunsetty sky, and got a bit distracted and probably ran faster.  My runs were all in the 2:00-2:10 range which is much faster than my normal wod runs which I was quite pleased with.  

its been a while...

soo... to catch you up...

i did a games wod...5 power cleans, 10 toes to bar, 15 wall balls. it was probably the grossest wod i have done. i did 4 rounds, as toes to bar are not my specialty.  mike and i discussed my hip pain during mobility, he suggested it was from not engaging glutes while running...paul and i discussed my hip pain after mobility he suggested it was from leaning at the hip rather than ankle and then demonstrated how when he thinks of lindsay running he thinks of a hunched over funny looking run.

i did a running wod... 6 rounds of 2 minutes off one on. we ran in the back so we couldn't exactly track mileage, paul ran 1.75something...maybe i ran a mile and a little bit of change. part of running in the back was to make us not think about how far we were running...paul and erin discussed their joy while running, all i think about is not being able to breathe, but they say that is wrong... i will now think about things like how beautiful the day is, how quick my feet are, and how cute my outfit is.

i went to the grocery store post run and almost didn't make it, walking was a challenge. i iced but it still is not quite right.

i did a running warm up. i went to endurance on thursday and simply warmed up and decided i couldn't continue.... still old lady hip.

i did a games wod. i got through 3 thrusters, and could not get my chest to the bar for pull ups...so i scored a three. i will get a chest to bar pull up for my may goal.

i did an endurance wod...paul had a brilliant partner wod idea, 125 wall balls, 125 burpees while the other partner runs 200 m.  Paul made us pick our own partner and i made myself the last kid picked, because i didn't want to slow anyone down, but i luckily ended up with a really fast partner.  she carried us, and we finished in 14:56...i did maybe 2/3 of the wall balls, but like maybe 25 burpees. Paul asked for a different strategy, and it would be, i do wall balls, she does burpees.