Juniper’s Training Log 06.21.2015

June is SO my month. I’m off for the summer, I’ve been setting PRs in CrossFit, I’ve been shaving time off of my running, and I’ve been having a ton of fun enjoying the warm summer weather. I went pretty hard this week since next week I have to taper for my first triathlon of the season, and I also learned a valuable lesson in recovery time. Here’s how it all went down.

Monday: Run and Weightlifting

Holy crap was it humid on Monday morning! It was one of those days where you wished with your bones that it would rain so as to break that muggy feeling hanging in the air. I ran two miles on the streets near the school where I work, walked one trying to catch my breath in the oppressive wet air, and ran a final 4th mile back on the school’s track. Luckily I had a blanket in the car, which I used to cover my driver’s seat in order to protect it from my sweat-soaked self. Later in the afternoon I had a scheduled PT session with my CrossFit coach where we worked on my snatches and overhead squats. This Monday definitely set the tone for the rest of my banner training week.

Tuesday: CrossFit

Squat clean play-by-play
Squat clean play-by-play

As an athlete, I don’t think there is a better feeling than hitting a PR. I have been working on my cleans (a type of Olympic lifting) with my coach, as well as spending some time working on the skill on my own, and on Tuesday I put all of that hard work to the test. The scheduled WOD included cleans, and I nailed them securing a new PR at 95 lbs. Bonus points: my coach happened to be there that evening and caught the action on video. Sure, I still have details that need tweaking, but it was so nice to see that my hard work paid off.

Wednesday: Run

Wednesdays have become my speed work/track workout days, and each week I look forward to them. One of my goals this season is to run a sub 22:00 5K, and tese workouts are definitely helping me to achieve that goal. I made up a workout that entailed an 800m warm-up followed by some dynamic drills, then a pyramid in this format:




*Each 400/800 should be at 90%

*Rest 1 min. between each 400/Rest 2 min. between each 800

I warmed down with another 800; on the second 400, I did some of the same dynamic drills I used to warm up. I followed the warm-down with a cool-down of various static stretching, then rolled out when I got home. It was a tough workout, but I know this speed work is going to be instrumental in reducing my race times this year.

Thursday: Swim and CrossFit

I swam an easy-paced 1600 yards in the early morning, and in the evening I headed to CTOWN. Programmed for that evening was the back squat. I went in knowing I would set a new PR, but I was not expecting to crush it by 30 lbs.! I couldn’t believe how much stronger I have become since the last time I did back squats, which was about 1 month ago. It was a wonderful feeling.

Friday: Weightlifting

I did the “Freestyle Friday” at my CF gym once more. I had intended to work on my cleans a bit more, but my arms were not having it. My coach was doing his own workout that morning, and he noticed me at one point massaging my upper arms and wincing. “If your arms hurt, why are you still doing cleans?” he asked, the subtext of that question being Stop doing cleans, dummy! Not wanting to waste the time, I decided to work on my legs and do deadlifts instead, which I haven’t done in awhile. I started out by doing sets of 3, but as I added more weight, I switched to sets of 1. If I couldn’t do cleans, then I was going to try for my third PR of the week in the deadlift. Once again, I set a new record 30 lbs. over my previous record (140 lbs. to 170 lbs.)! Afterwards, Cody approached me and asked when was the last time I took a rest day, the answer being the previous Sunday. At that, he forbade me from working out on Saturday. “You need to rest your body,” he urged, and as much as I didn’t want admit it, he was right. My arms were really sore; my body was sending me a message, and I needed to listen to it.

Saturday: My forced rest day.

I used my time to work on some mobility exercises for my shoulders and ankles. Though I wasn’t happy about it at first, I ended up feeling grateful for a day off from training. Sometimes you need that outside perspective to help bring you back to reality: rest is best!

Sunday: Kayaking

I had a bike ride scheduled for the day, but the weather looked like it was going to be lovely on Sunday, so I decided to mix things up a bit. I got a group of people together who I workout with at CTOWN, and we headed out onto Lake Erie for a beautiful two-hour paddle. It was the perfect afternoon non-workout workout.

I’m a runner, CrossFitter, and coach. I write about 5ks, strength training and nutrition. My current goals are to PR in my 5k and continue to grow in my strength conditioning.

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