Cilantro’s Training Log – 5.29.16

The site of my intervals workout Thursday.
The site of my intervals workout Thursday.

Back into running this week!  It felt so good, but by the end of the week, I was exhausted.

The workouts.

Monday: 3 miles, 26 minutes; 3 miles walked. CrossFit after work: Warm-up: :30 air squats, :30 plank, repeat 3 times.  Workout: 25 dips, 50 rows (TRX), 75 lunges, 100 sit-ups.

Tuesday: 6 miles, easy.  Average 9:30 pace (on the mill, so slower).  CrossFit after work: 20 mn: 5 deadlifts (35 pounds), 12 kettle-bell swings (15 pounds), 8 push presses (2o pounds).

Wednesday: 6.5 miles, 8:04 pace.  Rained at the end of this run and it felt so good!  I finally feel like I’m getting back to myself. CrossFit rest day.

Thursday: 5.5 miles total, 7x:75 at 6:20 pace, :75 recovery.  These were a little slower than I would have liked, but considering they are my first high-intensity work in over two weeks, I’m pretty happy with them.  My legs feel heavy though, probably from the four straight days of CrossFit I did before my rest day yesterday.  DOMS for days.

Friday: Non-running, active recovery day.  45 mn on the spin bike doing 3:00 max, 2:00 recovery for 6 repeats (my second CrossFit Endurance workout).  Cool-down: 10 mn rowing.  I’m pretty exhausted today. But watching CrossFit Regionals motivated me to get my CF in for the day.  10 mn: 10×1 armed kettle-bell swings (15 pounds), 10 pull-ups (modified), 10 dips). Strength: 35 pound dips, kettle-bell swings, obliques).

Saturday: 17 miles, 9:04 average pace.  Despite only making it 17 of the 18 miles planned, I am very happy with this run.  It was my first long run since the great head injury, and I made the poor choice to do an epic CrossFit workout Friday afternoon.  All of those things considered, this was a great run and a great time.  Had to end early because I ran out of water, didn’t fuel enough, and frankly, was completely beat.  To make myself feel better later and to shake out the legs, I went for an easy walk in the afternoon which felt really hard during, but made my legs feel almost immediately better after.

Sunday: 8 miles, 7 at goal pace: 8:04. 1 mile cooldown.  These were wicked hard and it was already 80 degrees again by 8 am.  I’m going to need to start running earlier in the day. Waah.  But who am I kidding?  I CAN RUN AGAIN.  I best shut up before karma gets me again.

Totals:  46 miles, 3 key CrossFit workouts.

Reflection:  I only got in 2 of the 3 CrossFit Endurance workouts in, in part because I was working back up to running at the beginning of the week when I would have normally done those runs T-Th, or M-W.  I was stubborn and did my third CrossFit workout Friday, when I should have taken it off because of my long run on Saturday.  No workout is so important that it’s worth risking an injury that keeps me from running.  I need to be smarter and patient with myself when recovering from setbacks.  Otherwise, however, I am very happy with what I was able to do this week.

Ultrarunner, adventurer, academic, and feminist. Running Across the USA in 2021. I write about ultrarunning, adventuring, and the intersection of endurance athletics and life.

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    1. I know! And it just keeps getting harder! The nice part is that the weekly workouts, while tough, are often short. But nice, I mean, at least the pain only lasts for 30 minutes.

    1. Thank you! And me too! Now if only you were feeling like you were there too! I think we need to have a in-real-life running meeting soon!