Cilantro’s Training Log – 8.28.16

Catching the sunrise over Louisville
Catching the sunrise over Louisville

Another good week, so I feel like the chips are going to fall soon.  I didn’t do as much CrossFit as I would have liked (or maybe, as intense of CrossFit workouts – I hit the number of workouts but the intensity and length was shorter this week).  However, it was cool enough to run outside Tuesday and Wednesday which was amazing and I was able to hit some great paces which was good confirmation that I didn’t lose all of my fitness during my crazy summer that wasn’t.

The workouts:

Monday:  Rest day, although I walked a little over 5 miles in the course of my normal daily activities and ate basically a pint of ice cream.  It was delicious and I don’t feel bad.

Tuesday: Fueled by ice cream, I did my first real outdoor run in over two months (due to heat + humidity). 10xhill sprints (200 meters).  5.5 miles total, 8:34 average pace. Crossfit after work: 5 RFT – 8xKB swings (35 pounds), 10xjumping squats, 12xburpees.

Wednesday:  Another run outside.  A marathon-pace run, hilly (as are most around Louisville), 7 miles, average pace 8:00 excepting warm-up and cool-down.  Last few miles at 7:30 because it felt good. Crossfit after work: 10:00 AMRAP – 5xstanding presses, 5xsquats, 5xpush presses, 5xpush-ups.

Thursday:  Too hot to run outside, 5.5 easy-paced miles on the mill.  Strength Crossfit after work: 4 RFT: 5xdeadlifts (KB, 50), 6xpush-ups, 9xsquats (KB, 35). I’m ready to upgrade to the 50 pound kettle bell which feels awesome.

Friday: 6.5 miles total, 5×5:00 intervals, 2:00 rest.  3 at 7:30 pace, 2 at 8:00 pace.  On the treadmill because already 84 and humid at 6 am outside.  I’d be faster outside, but these paces got my heart rate to the appropriate levels. Crossfit after work: 7:00 AMRAP: 15xkettle-bell swings, 3xpush-ups. Strength: Weighted kettle-bell sit-ups (3×10).  This was my last crossfit (other than meta post long run) because I have a fitness test Monday. Wish me luck.

Saturday: 18 easy miles on the treadmill, thank you Bachelor in Paradise for getting me through.  You had me at hello.

No, seriously.  Hello.

Did a recovery strength bit in the afternoon to aid recovery.  3 rounds: 10xair squats, 10xpush-ups, 10xsit-ups

Sunday: 5 miles easy with 4x:20 sprints.  I had a tempo on my workout plan but because I had the fitness test early Monday morning (and they recommended a rest day) I just did an easy five keeping my heart rate in the fat barn zone (around 10:00).

Total: 47 miles, 4 CrossFit workouts

The hardest part of my afternoon will be carrying my new kettle bell through the store and to my car.

Ultrarunner, adventurer, academic, and feminist. Running Across the USA in 2021 to raise money for Girls on the Run. Next challenge: Collegiate Trail Loop FKT. I write about ultrarunning, adventuring, and the intersection of endurance athletics and life.

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  1. You have seriously been stringing together some awesome weeks of training with the mileage and crossfit too! Yay for new kettlebell- I found one on sale a few weeks ago and was excited because it’s 5lb heavier than the other one I have. Now I just need to find a good cheap medicine ball for at home!

    Hmmm I might have to try doing that recovery strength session a few times a week…seems so simple but I could see how effective that could be over time!

    1. Oof, I need a medicine ball too! I have to go to the gym to use one and they are awesome for wall-ball squats (but similarly terrible, if you know what I mean). I love the recovery crossfit – I literally never get sore from running any more (at least not my legs, I’m really sore from the fitness test yesterday in my core and arms).