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  1. RUN
    good The run that almost wasn't 13.4 km 01:20 09:34 pace

    After a hilarious string of texts at 6:30 as we listened to the rain from our respectivs beds, Patti and I finally decided to suck it up and run. Glad we did because it was actually really nice! Th... read more

    • Mari S.
      Mari S.

      Nice one, Marlene! Can't believe the huge shift in temps from yesterday.

      1 day ago Like

    • Show 5 more comments...
    • Zindine S.
      Zindine S.

      Great work! It's always worth it to suck it up :-)

      1 day ago Like

    • Irina S.
      Irina S. Nice Job
      Nice Job:

      Great job Marlene!! Getting out of bed at ass o'clock on a Sunday takes a lot of determination. Doing it under the rain, it takes grit.

      1 day ago

  2. RUN
    So hot 5 km 00:31 09:57 pace

    Headed out way too late in "feels like 31C" and combined with post Crossfit dead legs, this was about all I could manage. Back to manual labour on the home reno project.

  3. FIT
    CNFC Regionals Workout 5 01:00

    Warm-up: 12 wall balls @ 14#, 12 leg raises, 200m run, 9 wall balls, 9 leg raises, 200m run, 6 wall balls, 6 leg raises.
    Strength: 3 x 8 back squats at 75-85-85# (plus warm-up set at 65)
    METCON: ... read more

  4. RUN
    good Lunch run with Patti 5.8 km 00:35 09:46 pace

    Another huffy puffy one. I feel so out of shape on my runs - adjusting to Crossfit + weather. Hoping it starts to feel better soon!

    • Sam J.
      Sam J.

      Welcome back heat & humidity! Nice lunch run!

      4 days ago Like

    • Stephanie B.
      Stephanie B.

      Good job getting out there! I haven't been running but am still running the half next week! We need to meet up before the race!

      4 days ago Like

    • Denise M.
      Denise M.

      Patience - but you have age on your side! And don't forget - you need those slow runs to build your aerobic base and stay healthy.

      3 days ago Like

  5. FIT
    CNFC - Regionals Event 3 01:00

    75 box jump overs (@ 16"), 50 sumo deadlift high pulls with 18# kettlebell, 150 skips, 75 sit-ups, 50 goblet squats with 18# KB, 800m run (total time 17:35).

  6. FIT
    CNFC - ring rows & power cleans 01:00

    warmup: 400m run with 20 air squats
    strength: 5 x 3 power cleans
    METCON (6 minute time cap - go go go!): 35 ring rows, 5 x 3 power cleans at ascending weights for each set (got to 70#)

  7. RUN
    bugtastic #5amrunclub 7.4 km 00:46 10:03 pace

    Easy run with Kirk and all the bugs this morning

  8. RUN
    trails of Oak Ridges 17 km 01:47 10:06 pace

    lovely run all around Oak Ridges with Patti, mostly on trails including around Lake Wilcox. Still a struggle but I know I can get through the half in two weeks.

    • Kelly

      Good job getting it done!

      9 days ago Like

    • Zindine S.
      Zindine S.

      Nice long one Marlene. :-)

      9 days ago Like

    • Emma I.
      Emma I.

      That sounds like a nice spot to run! Great work Marlene.

      8 days ago Like

    • Denise M.
      Denise M.

      That's the attitude - just maintain realistic expectations. That's what I did and I am quite happy with the result. Nice run - sounds like a very enjoyable one. You will get through it - and continue to build from here!

      8 days ago Like

  9. VELO
    Commuting 6 km 00:17 13.4mph pace

    Cycled to Crossfit and back - oh my quads!

  10. FIT
    CNFC - with running! 01:00

    2:00 rowing warm-up
    Strength: 4x15 deadlift @ 65# + 6 x 0:30 plank (modified from 3x1:00)
    WOD: AMRAP 10 (as many rounds as possible in 10 mins): 10 right arm kettlebell thrusters (10#), 200m run, ... read more

  11. FIT
    CNFC - all the Squats! 01:00

    500m row warm-up
    Strength: 5x10 front squats. I could NOT get a handle on the position with weight so I just used the 35# bar for most sets to practice.
    WOD: 1000m row, 75 squats, 30 KB swings*, 5... read more

  12. RUN
    good Lunch run 5 km 00:29 09:23 pace

    Felt good to get some fresh air during a busy day!

  13. RUN
    with the pups 5 km 00:30 09:36 pace

    Just a shorty, easy run with the pups - Miles running 3 steps ahead and Marlowe 3 steps behind. :)

  14. RUN
    Crossfit Newmarket Central 01:00

    400m jog with squats and lunges to warm-up
    Strength: 4x10 back squats @ 55# and 4x10 box jumps @ 16"
    METCON: 5 rounds of 50 single skips, 20 sit ups, 15 KB swings @ 25 lbs (11:06)
    Collapse ... read more

  15. RUN
    good Up with the birds and foxes 7.34 km 00:42 09:15 pace

    Did not sleep well at all but glad to get this early run done in perfect temps. Wasn't loving the face fulls of bugs, though!

    • Sam J.
      Sam J.

      Oh, do you have foxes in your area? Cute. Are they dangerous? We have coyotes. EEK

      14 days ago Like

    • Denise M.
      Denise M.

      Way to get it done Marlene. I am also glad I got my run in this morning - it was a perfect morning to be out there.

      14 days ago Like

    • Nicole M.
      Nicole M.

      The SWARMS of bugs today were out of control! Great run!

      14 days ago Like

    • Robin B.
      Robin B.

      Darn bugs are gross!! Nice run though.

      14 days ago Like

  16. RUN
    good Barrie Half decision ... 15 km 01:33 09:58 pace

    It woke up very tired and sore everywhere, so I knew this would be a challenge. It was my first long run in many weeks and I need to get used to running Sundays after Crossfit Saturdays. Happy to h... read more

    • Mike D.
      Mike D.

      Great job!

      16 days ago Like

    • Denise M.
      Denise M.

      Marlene have you considered crossfit on Friday so you have a day between that workout and your long run? You may need to do that especially while your body is adapting (to both crossfit and running regularly again). Great run and good luck getting ready for the Barrie half!

      15 days ago Like1 person

    • Emma I.
      Emma I.

      Those first few weeks when you incorporate something new are so hard! Good luck!

      15 days ago Like

    • Robin B.
      Robin B.

      Great run Marlene. Way to go on tired body parts :)

      15 days ago Like

  17. FIT
    Crazy Crossfit fun 01:00

    Started with a 400m run and dynamic warm-ups, then 5 sets of 12 ring rows at max effort for the strength portion. METCON: 400m run with 15# plate, 30 sit-ups, 40 KB swings, 30 burpees, 40 lunges w... read more

  18. RUN
    good Recovery Run 6.2 km 00:39 10:07 pace

    Nice n easy lunch run with Patti. I'm sore everywhere! Don't worry, it's the good kind of sore.