A good week. I finally got in a real long run, and while my paces aren’t where I’d like them to be, I’m happy with my running and overall fitness levels.
Monday: 5 miles total, 20:00 of hill training. Average pace, 8:34. Crossfit core after work: 3 rounds: :60 plank, 10 KB pilates sit-ups, 10xside planks, 20 KB oblique dips, 20 crunches.
Tuesday: Intervals of running, rowing, and the assault bike, 5 miles total ran, 2000 meters rowed, and who knows how to measure what I did on the assault bike AKA torture machine. Timing looked like this: 5:00 running, 5:00 assault bike, 5:00 running, 5:00 rowing, 10:00 running with short sprints, 5:00 assault bike, 5:00 running, 5:00 rowing, 5:00 running/assault bike sprints, 15:00 running. Crossfit after work: 10 minutes AMRAP: 5xpower cleans, 5xfront squats, 5xpush-presses, 5xburpees. Strength: 5×5,6,7,8,9 deadlifts
Wednesday: 5 miles total, intervals of 2:00 8:00 pace, 3:00 recovery. 1 mile warm-up, cool-down. Crossfit after long day: 15 minutes AMRAP: 10xair squats, 8xsit-ups, 6-TRX push-ups, 4xTRX rows.
Thursday: Recovery day. 3 miles easy running, 30:00 Cybex elliptical. No Crossfit.
Friday: 6 miles total, interrupted by a totally strange experience that I haven’t quite processed yet. Did this run in the afternoon and I think it could have been really strong if it hadn’t been interrupted. Crossfit: 5 minutes AMRAP: 1,2,3,4xKB swings, squats, 4 pushups.
Saturday: 12 miles total, easy pace. This is my longest run in literally months and although it isn’t far, it felt really right to be running long and slow again. I even felt like the rest of my body needed this, and although I was exhausted for the rest of the day, this was really good. Crossfit after a nap: 1,2,3,4,5,4,3,2,1xpush-presses, dips, standing presses, push-ups.
Sunday: 6 miles total, 10×1:30 at 6:30 pace. Crossfit core after running. Yoga before dinner.
Total: 42 miles. 4 key crossfit workouts, 2 crossfit core workouts. 1 yoga session.
My goal for the next week is to keep my mileage happy while resolving any dietary/hydration issues that are keeping me from feeling my best all day long. Otherwise, this is a huge week, so just getting in the 5 cardio, 3 crossfit workouts is my only goal aside from eating regularly, sleeping enough, and drinking less coffee (ugh, but yes, that’s a real goal).