SkiErg / Barefoot Run

SATURDAY: “SkiErg World Championships”

1,000 m = 3:27.6

SUNDAY: Barefoot Run

It was unseasonably warm here today. I ran this afternoon in shorts and a t-shirt.

(5km @ 25:30)
(4 miles @ 33:30)
5+ miles = 43:17

HR avg = 139

Running Time-Trial: 3 km

I did the 3,000m fitness test with the kids today on the track. What a gorgeous morning! Warm and sunny = shorts weather!

I was hoping to go a bit faster, but all in all I’m just thankful that my ankles held up alright. I felt a lot better than Friday when I did some prep-work, but I think I’m more fit than I showed today. I think if I had waited ’til tomorrow or Wednesday, I could’ve been around the 10:00 mark (which was my goal for today).

WARM-UP = ~2 miles, barefoot
Cool-down = ~.75 miles, barefoot

400m split / HR average for the lap

1:22.1 / 177
1:23.5 / 187
1:22.3 / 189
1:21.9 / 191
1:21.3 / 193
1:21.9 / 194
1:21.7 / 195
38.9  / 196

= 10:13.6

my HR’s have been running pretty high lately. I’m not sure why. Perhaps it was staying up until 3:00am on Friday, or perhaps it is something else. Not sure, don’t really care too much anyways. C’est la vie.

Barefoot 1-Mile repeats, Situps, Back Extensions

Crossfit WOD: “Michael” = 3 RFT of 800m run / 50 back-ext / 50 situps

My workout:

5 x 1-mile repeats (barefoot), with 1:00 recovery, followed by 3 RFT of 35 situps / 35 back-ext

6:55.7
6:38.4
6:28.7
6:17.3
6:07.4

12:20.3 (= 3 x 35 situps/35 back-exts)

I was surprised by how good I felt this AM, after doing max-DL’s and then benching yesterday. Also, I did this workout with nothing more than water and a glazed-donut in my belly. As it were, there was a time in high-school when I would always eat plain-glazed donuts before my cross-country running races!

5 x 1km, barefoot run

I returned from training camp earlier this PM. My muslces/tendons/ligaments are still very sore from Cindy on Friday, so there was no chance to lift any weights today. The sun was shining earlier this afternoon, and my cable was shut off while I was in Lake Placid, so I decided to go for a run outside.

5 x 1,000m repeats, faster than current race pace (2:00 recovery):

1. 3:40.6
2. 3:33.4
3. 3:29.2
4. 3:24.7
5. 3:27.1   (=17:35.0 / 5km)

“Fran” was on the menu today at CrossFit.com, which I hope to do mid-week.

Boston, have a nice golf season.

GO YANKEES!

5km run / more running / Pull-ups

This AM before breakfast:

5km, barefoot = 18:54.5

midday:

easy/moderate jogging ~5miles

PM:

pullups, 5-5-15-15-18

Running / Pole-Walking

Over the course of the past month or so, my ankles seem to have been improving. This past weekend, however, they were bothering me to an extent that made me worried. I was coaching at a running race on Saturday, and I was therefore running around a fair amount (duh). The problem was that I was running in shoes, I think. After some residual pain for a few days, I decided to get out and do something about it.

I had about 35 minutes free this AM, right before training, so I went out and ran (barefoot) 5km in about 26:00.  The final mile was around 7:10. After the first 5-10 minutes of warmup, my ankles felt better and better!

After running, it was out the door to go to training: pole-walking at Sugarbush. The leaves are looking pretty nice right now, and I was psyched because my ankles felt better after the running. I didn’t do the intervals with the kiddies, but I still logged another 1:25 of exercise.

5km barefoot run = 26:00.

Tomorrow: dips/deadlift.

Barefoot run / Heavy Pullups / Pushups

My ankle was feeling better today, and I had free time after lunch to go run. All in all, I ran 10 km in 50:00. After about 3km of warmup, I ran 5km relatively hard:

4:24.7
4:04.8
3:56.4
3:52.8
3:39.6

= 19:58.3

Not bad, relatively pain free. Then I went and did 10 sets alternating pullups and pushups:

5 pull / 10 push
5 / 10
3 (+25) / 10
3 (+35) / 10
3 (+45) / 10
3 (+25) / 10
4 (+35) / 10
3 (+35) / 10
3 (+35) / 10
3 (+35) / 10

= 35 pullups, 100 pushups

Then it was ultimate frisbee with the kiddies, and some stretching. Solid day.

Sweat Heaven…Thruster / HPC / SDHP

“GOAL for TOMORROW:
After 4-straight days, my goal is to stay away from the gym tomorrow. A round of golf would be nice!”

F*ck it. That is what I thought at some point last night after beer #3, or early this morning, and then I decided to do the WOD. After 30′ of barefoot running, including 5′ of 15″ fast / 15″ easy, I did the following:

AMRAP in 15′ of:

• 5 Thrusters
• 7 HPC
• 10 SDHP

All using 45#.

After doing Cindy in Bozeman last week with JEaster, I was really torn up. My hips and elbows had taken a severe beating, so I approached today’s workout with a bit of apprehension. Relative to myself, I am stronger mentally than I am physically. And what I learned last week was that I am improving strength at a rate that is faster than I am building connective tissue. So, I have to be careful with these types of timed workouts.

“Thruster” = combination: front-squat to shoulder-press.
“SDHP” = wide-stance deadlift with narrow grip, finishing with high pull to top of chest.

8 rounds in 14:14.

Not great, not bad. My technique on the HPC’s needs work, and the weight today was light enough to keep form in mind throughout the workout. By the end, I was the sweatiest I’ve been in a long time. Sweet.

Sunday Aug 23

Go Yankees!

I was a little tired this morning — I actually slept until 9am (until the neighbor’s dog woke me up). I am still on mountain time, I guess. On the menu was a rest day, but I had other plans. I didn’t get to do any lifting all last week, so I wanted to get back into the weight room. My goal for the day was to get in 30′ of barefoot running (hoping that this will help my chronic ankle pain), moderate- to heavy- bench press, and easy pull ups. I did a really hard workout in Bozeman that involved about 70 pullups last Monday, and I think I tore some connective tissue in my shoulders and elbows. It took about 3-4 days for the pain to go away, so I just wanted to do some pullups without too much dynamic stress.

Warmup: 30′ barefoot run, with the final 4′ being alternate 15″ fast / 15″ easy.

WOD:
BP
10 x 45
10 x 65
10 x 95
10 x 115
5 x 125
3 x 135
3 x 135
7 x 125

pull up
7 sets of 5, dead-hang

cash out:
GHD situps = 30. abs are still a bit tired.
Handstand practice, 20″, 25″.
L-hold on dip machine: 15″

Ski erg: 1000m = 5′

GOALS for MONDAY:

I really thought Monday would involve a CrossFit Total (CFT = max deadlift, max squat, max shoulder press). Instead, the workout is the same as the one that tore me up last week in Bozeman (Cindy). I think I’ll go for the CFT.