Feels funny to say "just a crossfit day". I think after more than a month of 9 workouts a week, i think my body is compensating. Honestly, i kind of felt like going for a run, but it's not in the plan today. Feels weird. Like I said the other day, when I'm not out on the road, I feel like I want to. But once I'm out, I think "what kind of dumbass willingly does this?". It's a terrible dichotomy for me.
Warm up was 10 min EMOM, 10 dips. I was weak and lazy. I know I couldn't do 100 unassisted dips in 10 min, and I needed a band. I felt like I would fail around round 6 or 7 if I used blue. So I rationalized using a green band so I could easily complete all 100, 10 per minute. I was fucking weak, and I wish I could take it back. I should have done unassisted, to failure, then blue to failure, then green to finish. Who cares if didn't make 100, but it would have made me stronger. Sometimes I hate myself for taking the easy way out.
WOD was 5 rounds for time, 25 situps and 15 box jumps (24"). Kept my eye on the time, felt I could do it in under 10, and hit 9:41. Easy body weight Rx, barely broke a sweat. Was nice to have an easy day after last week's violation called the 12 days of Christmas WOD. But maybe it was too easy, because I'm feeling a little anxious. Like I should WOD again or run today.
Supplementation. Every day, I take the same supplements, 7 days a week. Maybe they help, probably they don't hurt. Anybody else take anything different? Why? I'm curious.
Multi-vitamin. Kirkland brand. Pretty generic.
Glucosamine, 2 tabs. started this after my herniated disc a decade ago. It may help your joints and discs and cartilage. Maybe, maybe not. Can't hurt. Tests show it helps dogs with lower back issues, so I'll do anything that might help avoid another back issue. Cheap insurance.
Fish oil 2 capsules. might be good for joints and skin and circulatory system. This one scares me a bit. The omega3's are supposed to be good, but there is a risk of mercury from the fish. Kirkland brand seems pretty well rated, though.
Fiber 2 capsules. started this on a doctors recommendation. He said he had a friend with colon cancer, and he never wanted to see that happen to anyone else. Said some European studies supported extra fiber could reduce the risk. Again, cheap insurance. Plus this one gives you truly phenomenal bowel movements. Really epic.
I also have a protein shake after every workout (strength) so min of 5 per week. Usually less than 5 minute after working out, during that 30 min window of efficiency.
I haven't heard or read of anything else proven to be essential, but I am willing to consider it all
Tues. crossfit. Dips, sit ups, box jumps. Coffee. Peanut butter toast. Orange. Chipotle chicken on wheat. Roasted broccoli. Pasta/kale/sausage. apple. granola. Pork roast. Squash. Green beans. zinger. lots of water. Maybe champagne? It's new years eve, after all.
Tuesday, December 31, 2013
Monday, December 30, 2013
Day 4. Mon. Crossfit, day downtown, 5K run.
Hit the 5:30am crossfit this morning, even though it's a day off from work. Dragged T with me again. She doesn't mind 5:30 so much when Robyn is there, but she's still fairly slow to get it in gear that early. Darryl coached, which was nice, I like Darryl's style.
10 min EMOM (every minute on the minute), from the ground, 1 hang clean (squat) and 2 front squats. Started at 95#, worked my way up to sets of 125#. Not too heavy for the squat, but getting heavy for the hang clean (only a warmup). WOD was 15 min AMRAP (as many rounds as possible), 10 front squats (from ground) and 10 pull ups. Loaded bar to 105#. Didn't feel like I could go much heavier and still string 10 front squats without having to ditch. Got 6 full rounds plus 10 front squats plus 1 pullup. Felt real good this morning, a day of rest helped.
Spent the day downtown with the family. Mom bought me a jacket at Niketown - the Nike Allover Flash. Ridiculously expensive, one of this things I could never justify for myself, but mom thought it would help keep me safe. Seriously, its got a special coating, a "glass beaded exterior that produces 360 degrees of 400 candlepower of reflectivity". It's seriously cool, I love it. It feels like a spacesuit.
Ran my 5K loop through mukilteo, same loop as I often do. New jacket was so shiny. Also, first week of my second new pair of shoes. I bought 2 pairs of Adidas supernova glide 5, in different colors. I plan to alternate weeks with them as I train for Berlin. The Adidas energy boosts, I will save for a run every once in awhile, but I hope they will be my Berlin shoes. Ran a little faster than normal tonight, finished 5K in 26 flat (8:23 min/mile). There was a running pack of women taking the whole sidewalk. I sped up, passed in the street, and then didn't want them on my heels for the next 2 miles. So I cranked it up a bit and didn't look back. Felt good to run a little faster tonight. A little competition (even unwitting) gets my heart pumping.
Monday. Crossfit: hang cleans, front squats, pull ups. 5K run. C4 extreme, coffee, scrambled eggs, sausage, apple fritter, almonds, rigatoni with chicken sausage and kale, broiled peppers, spinach salad, water. lots of water.
10 min EMOM (every minute on the minute), from the ground, 1 hang clean (squat) and 2 front squats. Started at 95#, worked my way up to sets of 125#. Not too heavy for the squat, but getting heavy for the hang clean (only a warmup). WOD was 15 min AMRAP (as many rounds as possible), 10 front squats (from ground) and 10 pull ups. Loaded bar to 105#. Didn't feel like I could go much heavier and still string 10 front squats without having to ditch. Got 6 full rounds plus 10 front squats plus 1 pullup. Felt real good this morning, a day of rest helped.
Spent the day downtown with the family. Mom bought me a jacket at Niketown - the Nike Allover Flash. Ridiculously expensive, one of this things I could never justify for myself, but mom thought it would help keep me safe. Seriously, its got a special coating, a "glass beaded exterior that produces 360 degrees of 400 candlepower of reflectivity". It's seriously cool, I love it. It feels like a spacesuit.
Ran my 5K loop through mukilteo, same loop as I often do. New jacket was so shiny. Also, first week of my second new pair of shoes. I bought 2 pairs of Adidas supernova glide 5, in different colors. I plan to alternate weeks with them as I train for Berlin. The Adidas energy boosts, I will save for a run every once in awhile, but I hope they will be my Berlin shoes. Ran a little faster than normal tonight, finished 5K in 26 flat (8:23 min/mile). There was a running pack of women taking the whole sidewalk. I sped up, passed in the street, and then didn't want them on my heels for the next 2 miles. So I cranked it up a bit and didn't look back. Felt good to run a little faster tonight. A little competition (even unwitting) gets my heart pumping.
Monday. Crossfit: hang cleans, front squats, pull ups. 5K run. C4 extreme, coffee, scrambled eggs, sausage, apple fritter, almonds, rigatoni with chicken sausage and kale, broiled peppers, spinach salad, water. lots of water.
Sunday, December 29, 2013
Day 3, Sun, 12/29/13. Day of rest. But about the long run....
Regularly scheduled day of rest today.
But I'm dwelling on yesterday's long run, and planning for my training. LSD seems to the recommended strategy. Long, Slow, Distance. Hal says to run your long runs at a pace 30-90 seconds longer per mile than your race pace. But i want a new race pace. I want a race pace faster than my last marathon. So I wonder if that means my long run pace should be my old race pace? I don't know if that will help me, or hurt me. Right now I don't even look at my pace while I'm running. I just run at what feels easy. I'm only trying to get back in the fold right now. But I am alway thinking about March 10, and starting the real plan.
Sometimes, I just want to say "Hal, you're an old man and you don't know shit. I should run faster than the last run, every time I run. How else can I show progress?". Its hard to think long term and trust a strategy that I haven't proved yet. But I know Hal has a lot of experience, and has run hundreds of marathons and trained millions of people. I just need to put my trust in the plan, follow the plan, and let the plan take care of me.
When I'm not running, I wish I was out there. When I'm running, I just wish that shit was over and I think about how stupid I am for doing this.
Tonight I am going to judges training for Cretus (local crossfit competition). Should be a real good time - an exciting show and fun to be a part of this event. Can't write about the events though, I'm sworn to secrecy.
12/29/13. Day of rest. Coffee. Ham and cheese omelette. Orange. Water. Apple fritter. Ham and cheese sandwich. Coffee. Meat/cheese/crackers. Apple. Chili. Cornbread.
But I'm dwelling on yesterday's long run, and planning for my training. LSD seems to the recommended strategy. Long, Slow, Distance. Hal says to run your long runs at a pace 30-90 seconds longer per mile than your race pace. But i want a new race pace. I want a race pace faster than my last marathon. So I wonder if that means my long run pace should be my old race pace? I don't know if that will help me, or hurt me. Right now I don't even look at my pace while I'm running. I just run at what feels easy. I'm only trying to get back in the fold right now. But I am alway thinking about March 10, and starting the real plan.
Sometimes, I just want to say "Hal, you're an old man and you don't know shit. I should run faster than the last run, every time I run. How else can I show progress?". Its hard to think long term and trust a strategy that I haven't proved yet. But I know Hal has a lot of experience, and has run hundreds of marathons and trained millions of people. I just need to put my trust in the plan, follow the plan, and let the plan take care of me.
When I'm not running, I wish I was out there. When I'm running, I just wish that shit was over and I think about how stupid I am for doing this.
Tonight I am going to judges training for Cretus (local crossfit competition). Should be a real good time - an exciting show and fun to be a part of this event. Can't write about the events though, I'm sworn to secrecy.
12/29/13. Day of rest. Coffee. Ham and cheese omelette. Orange. Water. Apple fritter. Ham and cheese sandwich. Coffee. Meat/cheese/crackers. Apple. Chili. Cornbread.
Saturday, December 28, 2013
day 2, Sat, 12/28/13. the long run. or how i'd rather do anything else than run long today...
Saturday, long run day. told myself I would do a 10K today. especially hard to go out on the run on Saturdays. the boys do crossfit teens, so I take the whole family to the gym and run from there. I find myself warming up with them, stalling, talking to people, anything to avoid hitting the road. I imagine someone will walk in the door and say "joe, exactly who I was looking for, I really need you to come and..." do anything. anything at all. "shovel rocks." move furniture". "fight zombies". "sweep fish heads out of the gutter". "chase a rooster down the street". "hold this baby". anything besides the long run.
so i gave myself a carrot on a stick. i allowed myself an extra powdered energy drink to get psyched up for the long run. when I get that familiar buzzing in my ears, and my face feels flushed, and I feel the need to just vibrate, I know its time to hit the road. when I hit the turn-back point for a 5 mile run, it was hard to keep going (wanted to do 6.22). then inspiration came on the ipod, in the form of Freebird by Skynyrd. That shit just makes me think of the closing scene from the Devil's Rejects. so glad i kept going. After I went through Legion Park, i took a different route, and ran down marine drive through the Everett marina and waterfront. so awesome today. the gloom parted, the sun came out. the sky was so blue, the clouds were so white, and the water was so beautiful. The Puget Sound looked as incredible as it has ever appeared. I wish I could show it to someone. anyone. temperature was perfect (high 40s). just a fantastic run and a good day to be alive.
after, I made my perfect recovery drink. 2 scoops vanilla protein powder, mixed with weak orange gatorade. tastes like a goddam orange creamsicle. so good.
after running, I rolled out and stretched for 45 minutes, then I took my wife's yoga class. she teaches a free yoga class at our gym on Saturdays. she started doing it as her "final project" for certification training, to teach a series of 3 classes. but now its 6 months later, and as long as anyone still shows up, she loves to keep teaching it. I joke that I only stay for it because she's my wife and the loving is cut off if I don't stay, but in reality I need the mobility work more than anyone else. I'm glad she does this. I'm proud of her.
12/28/13. 10K run, avg pace 8:51 min/mile. 1 hour yoga. coffee, homemade egg mcmuffin, C4 Extreme, gatorade, protein shake, 2 cups egg/sausage/cheese/bread casserole, 2 fried eggs, water, orange, chipotle chicken on wheat, arugula salad, roasted broccoli... and I am planning on a few cocktails later.
so i gave myself a carrot on a stick. i allowed myself an extra powdered energy drink to get psyched up for the long run. when I get that familiar buzzing in my ears, and my face feels flushed, and I feel the need to just vibrate, I know its time to hit the road. when I hit the turn-back point for a 5 mile run, it was hard to keep going (wanted to do 6.22). then inspiration came on the ipod, in the form of Freebird by Skynyrd. That shit just makes me think of the closing scene from the Devil's Rejects. so glad i kept going. After I went through Legion Park, i took a different route, and ran down marine drive through the Everett marina and waterfront. so awesome today. the gloom parted, the sun came out. the sky was so blue, the clouds were so white, and the water was so beautiful. The Puget Sound looked as incredible as it has ever appeared. I wish I could show it to someone. anyone. temperature was perfect (high 40s). just a fantastic run and a good day to be alive.
after, I made my perfect recovery drink. 2 scoops vanilla protein powder, mixed with weak orange gatorade. tastes like a goddam orange creamsicle. so good.
after running, I rolled out and stretched for 45 minutes, then I took my wife's yoga class. she teaches a free yoga class at our gym on Saturdays. she started doing it as her "final project" for certification training, to teach a series of 3 classes. but now its 6 months later, and as long as anyone still shows up, she loves to keep teaching it. I joke that I only stay for it because she's my wife and the loving is cut off if I don't stay, but in reality I need the mobility work more than anyone else. I'm glad she does this. I'm proud of her.
12/28/13. 10K run, avg pace 8:51 min/mile. 1 hour yoga. coffee, homemade egg mcmuffin, C4 Extreme, gatorade, protein shake, 2 cups egg/sausage/cheese/bread casserole, 2 fried eggs, water, orange, chipotle chicken on wheat, arugula salad, roasted broccoli... and I am planning on a few cocktails later.
Friday, 12/27/13
Friday was a non-running day. My previous training plans always had a rest day prior to the long run day. Although my long runs aren't so long yet, I am keeping this practice. Maybe I just being lazy, just a little. When I work out in the mornings, then spend the day away, usually work, it's hard to get home, see my family, then turn around and go run. It's especially difficult when it gets dark at 4:30. So Friday afternoon/evening are just a weakness for me, and I tell myself to save energy for the long run.
So even though I'm not working (Christmas break), I still got up and did 5:30am crossfit. As i always do before a 5:30 workout (a vice), i drank a powdered energy supplement. Today was C4 Extreme, orange. 2 scoops, just enough water to make sludge. I pressured Theresa to get up with me and go work out i think she was pissed, and i guarantee she was grumpy Couple of reasons I went early on a day off... First - our friend Robyn is a nurse, and she works out with us Fridays before her shift. I like having just a few friends around when I work out (not a crowd). Second - Jesse says if I don't show up for a 5:30am class, ever, that shit is canceled. Third - and the real reason - I feel very strongly that I need to keep routine and schedule and consistency in my training plan. I know it's fucking ridiculous, but in the back of my mind I feel that if I skip a class or get lazy or sleep in, I will just roll over and give up. Back to the couch, back to the junk food, back to being over 235 pounds, back to the herniated disc, waiting for heart disease to catch me. It's stupid, but there it is. I am afraid I will be weak, so I discipline myself to be strong.
That being said, there's nothing to be proud about in that work out. My upper arms (deltoids/biceps) have been smoked for weeks now. So sore. Lots and lots of pullups, pushups, toes to bars, etc. I've been trying real hard, and it's caught up with me. That "12 days of Xmas" WOD on tues finished me off. Rx was 135, so I went with 95 (I can Rx a lot of body weight movements, not so much on the upper body weightlifting). Probably a mistake. Couldn't really sweep my arms out to the side and over my head yesterday - too stiff, too sore. Friday WOD was 21-15-9, thrusters and box jumps. Billed as a 10 min WOD. I went real light, 75 pound, which was less than woman's Rx. But I didn't get hurt, and I was done in less than 10. Box jumps (24") were fine, as usual. Left knee is a little sharp, when I put weight on it and squat down. Another reason to go light on thrusters. I am torn, is it better to go light, stay safe, get done on time, or just go heavy, lift hard and take as long as it takes? I think I get my cardio and endurance on the road, so I am in the gym to get and stay strong. Which makes me want to go heavy, heavy, heavy, and just push till I fail. But thenwhenit comes time to do it my resolve wavers and I rationalize why lighter is smarter. Just fucking weakness. I need to fix this.
12/27/13. Crossfit. Thrusters, box jumps. C4 Extreme, coffee, homemade egg mcmuffin, salami/chedder bagel sandwich, 2 oranges, cup of almonds, salmon chowder, spinach salad, wheat bread/butter, handful danish butter cookies.
So even though I'm not working (Christmas break), I still got up and did 5:30am crossfit. As i always do before a 5:30 workout (a vice), i drank a powdered energy supplement. Today was C4 Extreme, orange. 2 scoops, just enough water to make sludge. I pressured Theresa to get up with me and go work out i think she was pissed, and i guarantee she was grumpy Couple of reasons I went early on a day off... First - our friend Robyn is a nurse, and she works out with us Fridays before her shift. I like having just a few friends around when I work out (not a crowd). Second - Jesse says if I don't show up for a 5:30am class, ever, that shit is canceled. Third - and the real reason - I feel very strongly that I need to keep routine and schedule and consistency in my training plan. I know it's fucking ridiculous, but in the back of my mind I feel that if I skip a class or get lazy or sleep in, I will just roll over and give up. Back to the couch, back to the junk food, back to being over 235 pounds, back to the herniated disc, waiting for heart disease to catch me. It's stupid, but there it is. I am afraid I will be weak, so I discipline myself to be strong.
That being said, there's nothing to be proud about in that work out. My upper arms (deltoids/biceps) have been smoked for weeks now. So sore. Lots and lots of pullups, pushups, toes to bars, etc. I've been trying real hard, and it's caught up with me. That "12 days of Xmas" WOD on tues finished me off. Rx was 135, so I went with 95 (I can Rx a lot of body weight movements, not so much on the upper body weightlifting). Probably a mistake. Couldn't really sweep my arms out to the side and over my head yesterday - too stiff, too sore. Friday WOD was 21-15-9, thrusters and box jumps. Billed as a 10 min WOD. I went real light, 75 pound, which was less than woman's Rx. But I didn't get hurt, and I was done in less than 10. Box jumps (24") were fine, as usual. Left knee is a little sharp, when I put weight on it and squat down. Another reason to go light on thrusters. I am torn, is it better to go light, stay safe, get done on time, or just go heavy, lift hard and take as long as it takes? I think I get my cardio and endurance on the road, so I am in the gym to get and stay strong. Which makes me want to go heavy, heavy, heavy, and just push till I fail. But thenwhenit comes time to do it my resolve wavers and I rationalize why lighter is smarter. Just fucking weakness. I need to fix this.
12/27/13. Crossfit. Thrusters, box jumps. C4 Extreme, coffee, homemade egg mcmuffin, salami/chedder bagel sandwich, 2 oranges, cup of almonds, salmon chowder, spinach salad, wheat bread/butter, handful danish butter cookies.
Friday, December 27, 2013
We'll give this one a try...
Sometimes I actually take some advice. And I have been advised to keep a training journal through my training for the 2014 Berlin marathon. I want this to pull shit together. I track my WODs on beyond the whiteboard, I track my runs on Garmin connect, I bitch about shit on Facebook. But I want to pull together my training under on blog umbrella. What I ran, what I lifted, what I ate, what I weigh, how I feel. What I experimented with, and what seemed to work for me. And what didn't. Maybe this will read like a run log, or workout log, or a diary. I'm not sure. All I know is that I am going to try to be somewhat fluid with my training, and this is where I will record my choices. I am planning to use Hal Higdons "personal best" marathon training plan. But I want to keep up with my strength training and at least minimize any lost ground in the gym. I have worked hard for the last year at crossfit everett, and I hate to lose my progress. But I'm not sure how mutually exclusive distance running and strength training are going to be. Right now I am in a running "break in period". After almost a year without running, I am trying to establish a baseline run strategy that will let me build a solid base. So that when i star my marathon plan on march 10, I dont hurt myself. I am currently running about 11-12 miles a week (across roughly 3 runs), and I crossfit 5 days a week. Sometimes my crossfit complements my running, sometimes it does not. I especially wonder what will happen as my running increases. Can anticipate the day when I can no longer WOD 5 days a week, and then the day when I maybe drop to body weight strength training (pull ups, push ups, situp). In my mind, i want to keep a barbell in my hand as long as possible, but we'll see what reality brings.
Oh well, thats enough rambling to see if this shit works. If anybody reads it, good for you. If you follow me, that's fine too. And if nobody but me ever looks at this, then it's serving it's purpose.
Oh well, thats enough rambling to see if this shit works. If anybody reads it, good for you. If you follow me, that's fine too. And if nobody but me ever looks at this, then it's serving it's purpose.
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