Archive for September, 2010

Flipped the monthly blog update title.  I’ll explain more about that later.

Three pictures help tell the story of the last five weeks better than words can.

They are from the Thunder Run (Sherri, Joy and Amber – front, myself, Rob and Jason back), Pikes Peak Ascent (finish line!) and Mud Run (Joy, Andi and I crossing Steven’s Creek)

The last five weeks were heavier on the Triathlon training than CrossFit WOD’s.  I’m still notching one or two WOD’s a week, but more on the triathlon disciplines.  Why the switch up?  Summer is part of the reason and a ramp up in swimming – 5 miles each in July and August.   Another reason is figuring out how to best use of the Olympic Lifting and Metabolic Conditioning from CrossFit as it worked to support some key races (Pikes Peak Ascent primarily).  The idea is you don’t want to go into an important race with sore or at risk muscles/joints (there seems to be a “happy” 72 to 96 hour buffer).

I pulled my right calf during a speed workout, 5k time trail, in late July.  That workout was two hours after a CrossFit Angie  Workout Of the Day(squats, pull ups and pushups).  Was it the squats or speed?  Maybe a bit of both.

Now the balance may very well tilt heavily back to WOD’s in the Winter!

Five Week Stats + Day 185 to 220.

Week ending 8/1 8/8 8/15 8/22 8/29
Running 6 12 19 21 14
Walking / Hiking 0 0 0 2.7 0
Cycling/spinning 39 9 12 4 2
Swimming 5 miles! 1 mi 2 mi 0 0
Rowing 0 .25 .5 0
CrossFit WOD’s 1 (Angie) 2 1 0 0
Total miles, Time. Workouts (WODs), Highlights 50 miles
7:22
15 WODs
Swim Baby Swim! 

Calf pull on 7/26 – track at 1,200 mark of a 5k time trial

22 miles
3:48
13WODs
Thunder Run 5k – 23.36 – 4th in age group
33 miles
6:17
12 WODs
12 mile day on Aug 11 – 11+ run and 500 meter swim
28 miles
7:20
7 WODs
Pikes Peak Ascent – 5.01 – 3rd Fastest Ascent.
16 miles
2:37
13 WOD’s
Mud Run with Andi and Joy!
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