Mark
Slow and steady in the freezing rain- the 'winters mix' if you will
- Site:
- http://paleorunners.blogspot.com/
- Miles:
- 2937 total / 157 in 2012
- Goal:
Break 9hrs in JFK50
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Entries
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RUN
alright Run home from work 7.8 mi
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RUN
icy-8 endurance run 41.7 mi 07:38 10:58 pace
my watch said 41.7miles - i know i made two major wrong turns that didn't count, plus trip to the bathroom. at the end of some loops i took as much as 10-15 mins to get going again. oh well fun da... read more
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FIT
Coach's WOD. Press + metcon
Strength - Strict Shoulder Press - 3,3,3,3,3. (I did 125-135)
Metcon - 3 rds of {5x185# dead lift, 10x pullups, 35# dumbbell hang thrusters, 10x toes to bar} my time was low 6mins.
- RUN
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FIT
Coach's training plus metcon
short one, 2 rounds { 10x135# thrusters, 53# kettle bell swings, run 400m}
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FIT
coach's training - bench plus...
bench 5x5. i was all over the place, w.u. with 135, 165. then 185-205(fail)
then
for time, 3 rounds of {15x 135# deadlift, 15x pushups} it was over quickly 5 or 6mins, not sure exactly.
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RUN
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FIT
coach's training plus wod
clean 9 rounds total. 75#-165#(fail). 155# form still was good.
metcon 3 rds for time of {10x95# overhead squat, 10xhand release pushups, 10x 24"box jumps, 200m run} my time 6:05
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RUN
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FIT
good 2 wods with 45 mins between(c...
As many rounds a possible in 5mins of { 10x50# goblet squat, 10 burpees, 10 sit ups}. I think I almost did 6 rounds... Lost count.
Second metcon: for time, 3 rds of {10x115# dead lifts, 10x115# fr... read more
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RUN
commuting 12 mi
didn't record on watch today - ran to work. very slippery conditions - couldn't shake the chill all day at my desk. on run home, i took detour and metro'ed :-/
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FIT
coaching prep + workout
10mins, as many rounds as possible of {50# goblet squats, 95# push press, 53# KB swings}
the push press was the weak link, i had to break them up into sets :-/
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FIT
coaching prep + work out
deadlifts 5x5 + warmups. was @215#
3 rounds of {95# thrusters, 53# KB swings, 50dbl unders} - and since i stink at dbl unders i did a mix of triple singles, one dbl... time was 7:45 or something... read more
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FIT
misc workout
second workout during crossfit L1 cert class.
team of 4, 3 stations: {run 400feet, kettle bell swings, 20lb slam balls} cycle through as fast as possible for 10mins.
THEN a butt-load of muscle ... read more
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FIT
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RUN
- RUN
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RUN
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RUN
run #1 of the day to work 8 mi 01:13 09:07 pace
ballston to mclean
first three miles slow, then 6x90seconds building speed, then low heart rate MAF pace.-
Good ole Arlington!
about 1 month ago • Like
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RUN
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I am not in any condition to run it, but I'll be there to support/crew for a friend. Just look for the chick in a sleeping-bag/Snuggie drinking/handing out beers and offering Reiki... that'll be me.
about 1 month ago • Like
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Wintry mix is tough to run (or do anything) in - nice job!
4 days ago • Like