Saturday, December 3, 2011
Wednesday, May 4, 2011
After seeing the doctor yesterday and hearing his opinion (and as I wait for the results of the x-rays) I stayed off my feet and did a Crossfit Endurance workout.
30 - 20 - 10 Reps For Time: 12:11 mins.
Full Cleans (25 lb d.bells)
Bench Presses (60 lbs.) (doesn't sound like anything but do it 60 times)
3 x 30 Decline bench Sit-ups
On The Bike: 8 x 20 secs. all out / 10 secs. recovery.
It was about 45 mins. total with the whole works. Circuit training with weights, hard Ab work and Tabata drills for speed. Very tough workout. And now I wait for the call.
Tuesday, May 3, 2011
Speed hiked 3.22 miles of high elevation paved trail in about 55 mins. My foot is bothering me and I finally made a doctor appointment for Thursday. I read where when you have pain on the top of your foot associated with swelling that gets worse during the run, it's probably a stress fracture unless proven otherwise. I have to find out. My half marathon is in 27 days. I know I'm in the shape to run it, I just don't know if I would end up in a cast if I try. Time to find out.
Monday, May 2, 2011
Ran 2 easy miles in the rain. I usually take Monday off but it was so warm when I got up, and with my early Monday meeting I never have much time. But today, I put on the sneaks and ran a quick one in under 19 mins. (Quick for me in the rain and in the dark.) Great thing that Garmin. I wanted to run somewhere different so I just took off and when I hit a mile I circled around and headed fast for home. Great run on a warm, wet day.
Sunday, May 1, 2011
I ran 3 miles today slowly in the pouring rain. Linda A. lost her husband in Afghanistan and a friend of hers ask that we run three miles for her. I thought about going to the gym and getting on the treadmill but it just wouldn't have been right. 3 Miles for Linda A. and her warrior husband.
Saturday, April 30, 2011
Figured I'd do a quick but excruciating little form of torture called Tabata. It can be done with almost anything....bike, rower, sprints, squats....but I choose my spin bike.With those of you not familiar, its a short warm-up followed by all out sprints for 20 seconds followed by only 10 sec. recoveries. You do sets of 8 (4 mins.) spin a little and then repeat 3 more times. Doesn't sound like much does it? Try it some time. Also threw in 5 sets of 50 decline bench sit-ups with a 25 lb. plate on my chest. That finished me off.
Friday, April 29, 2011
After a 6 miler followed by three days of vicious cross training, it's time for a rest. I feel good though. My legs and right foot aren't hurting and I've been icing as everyone suggested. Back in the saddle tomorrow with a quick three and a long run Sunday. Gonna shine up my Cannondale for a ride this weekend too. It's supposed to be nice.
Oh yeh, meet my clean up crew. Muffy, Duffy and Fluffy. Just friendly neighbors of mine (wink.)
Thursday, April 28, 2011
My foot still hurt but I HAD to get outside so I decided to hike the Grandview trail. It's a 4 mile loop of 12% to 15% inclines for a mile and a half, a little ridge line and then back down off the mountain. I fast hiked it in an hour and studied my Garmin the whole way. My heart rate monitor said I was at 154 bpm. That is amazing considering my max rate at my age is only about 160 and I never really felt out of breath. I panted and worked it but i didn't suffer at all.
My pace was 3.3 mph which isn't bad considering the grade and leaning into a howling wind. The downhill side was a quad buster. Great day! It felt so good to get the heart going somewhere other than on a spin bike.
Wednesday, April 27, 2011
Crossfit Endurance day two. My foot is still swollen so I worked the Crossfit Endurance wod. I warmed up with 5 x 50 bench crunches for abs, (Chica would be so proud of me) and spun on my bike for a couple of miles. The actual workout was a two mile hill climb in the highest resistance you could hold and still maintain at least 60 rpm. My resistance only went to 10 and I could hold 75 rpm so I felt pretty good about that until I got off the bike and crawled up the stairs.
Tuesday, April 26, 2011
My foot was sore so I went to the Crossfit Endurance Playbook.
21 - 15 - 9 reps for time = 15 mins.
Lat Pulls / Decline Bench Sit-Ups / Bench Press / Squats
(That's a circuit of the four exercises done for the number of reps continuously with no rest.
4 X 5 Min. all out intervals on the Spin Bike with 3 min. recoveries.
One would think that with one's background in running, this would be a walk in the park. It was indeed a very nasty walk in a very nasty park in a very bad neighborhood. Absolutely kicked my butt. And if you ever try it and it doesn't kick ya, you weren't moving fast enough lol. Killer!