Posts Tagged ‘snatch’

I shared a catharsis in my post Tulsa Marathon recap a few weeks ago.  Since then I’ve ramped up my CrossFit intensity at home and the Y, am saving some valuable coin to return to the CrossFit Lincoln box and have picked up some swim, row and bike miles!  Fun way to end the year.

Five Week Stats 293-328

Week ending 11/14 11/21 11/28 12/5 12/12
Running 11 34 9 14 15
Walking / Hiking 0 3 0 0 0
Cycling/spinning 6 6 11 6 14
Swimming 0 .14 .75 0 0
Rowing 0 0 0 1.25 1.25
CrossFit WOD’s 3 1 2 3 3
Total miles, Time. Workouts (WODs), Highlights 22 miles 3:22 hrs
8 WODs
Taper Week
43 miles 6:58 hrs
8 WODs
Tulsa Marathon – 14 & 1/2 year PR!  4:07:49!
21 miles
3:03 hrs
7 WODs
Fran under 7 minutes and best post marathon feeling!
21 miles 3:26
9WODs
20 miler – Holiday Run 5k – 23:55 with Heidi.  Pretty good for the course
30 miles, 4:32
10 WODs
Final outdoor track workout for a while – 56 deg in Dec!
Weekly stats – total miles 11,  total time –  1 hour 42 minutes
* Running –  9  miles
* Walking – 0 miles
* Bike/spinning – 2 miles
* Swimming – 0 miles
* Rowing – 0 miles
* Crossfit – WOD (workout of the day) – 2
The taper week before a marathon.  This week, like 17 other week before a marathons before them, is challenging.  I’m feeling good and am chomping at the bit to go.  But need to rest and recover.
Sunday, Day 92.  A little two’fer.
  • 2 mile bike ride with Heidi towing
  • CrossFit Endurance Strength WOD – 7 rounds of (7 push press, 7 hang squat cleans, 7 lunge steps, 7 swings, 7 deadlifts and 7 burpees – no db on burpee). 294 total. Used 25 lb dumbbells. Was feeling like it was time to quit after 3 rounds but thought about next Sunday’s marathon — not a good idea to quit there ;-).

Monday, Day 93 – 2.2 mile jog with Heidi, Joy, Sherri and Anelle during Rachael’s track workout.  Little loop through trendwood.  A chilly spring night with some light rain.

Tuesday, Day 94 –  UNL Track 3.32 miles.  Tabata and Sprint Quarter with Elizabeth while big dogs where roaring around us.  8 rounds of 20 sec on 10 sec rec. Result. .71 miles or 5.55 mi pace. Recovery 400 and then a 86 second quarter.  Nice cool down

Wednesday,  Day 95 – Rest

Thursday, Day 96 –  Final Crossfit WOD with some extra spice.  Crossfit WOD from 4/27: 30 handstand pushups, 40 pull ups (14 strict, 26 kip/jump), 50 db swings (25lbs), 60 situps, 70 burpees – 22.11. + 80 squats, 90 bicycles and 100 jump rope -10.50 (520 total)

Friday, Day 97 –  Last run before the marathon – Holmes Lake on a nice Spring morning.  Felt great.  Hamstrings were a little sore from Thursday (think it was the bicycle ab work).   Eased into a slightly faster than marathon target pace – 8.11, 8.02, 8.20. Lake was full after recent rains, split over the trail in about 5 spots. Beautiful morning. Bring on the marathon!

Saturday, Day 98 – Rest – watched the kids run the Lincoln Mayor’s Run (1 mile), packet pick up, watched 2 soccer games, coached a soccer game, pre-race dinner and then sleep.