I <3 RUNNING

It's frustrating at the end of the day when you say I could have done this AND this IF ONLY I knew this! So here is the simple problem that lead to frustrating results. . . I went running with the team today. I was supposed to run six today but on Tuesday early evenings I have a Psychology class so I really barely have enough time to run five miles. So I went out and did what I could, ran a five miler came back. I'm working on my abs so I ran to the weight room quick and added in 30 quick sit ups in weight room. After that quick jazz I headed home grabbed my bag and headed to class which I was running late for only to find out it was CANCELED! Come on! I could have ran another mile I could have gone to Cross Fit I could have gotten better! FRUSTRATING MUCH!

So tomorrows plan so I wont be frustrated. 

6:15 Cross Fit Class

8:00 -11:50 Biology

11:50-1:16 Teachers aid.

1:16-3:00 Get my run in!

3:00 - Go to work!

Cross Fit

Warmup

W.O.D.
5 Rounds For time:
15 Wall Balls 20/15#
30 Double Unders

p.m - I was really worried for today's workout after doing 75 wall ball squats to go and do hills and do them well and fast. I just knew running over I was going to have to dig in and I did. I really pushed through the pain and ache. I am feeling a lot stronger!

Warmup

W.O.D.
For time:
200 Double Unders - I did 500 singles instead.
50 Overhead Squats 115/75#
50 Pullups
Run 1 Mile

The workout today was REALLY hard. After the overhead squats I was just shaking which made the pull ups really difficult because I was so weak. And the mile. Ah try running fast when your arms and legs feel like they are going to fall off.

p.m - Today's workout was just 5 easy. We ran over to target so we could drop some girls off at the hill that didn't run hills Monday. I ran on my own today. It was really depressing and I had one heck of a bad time. Ah. I hate bad days.

My goal for tomorrows tempo

Don't get discouraged and just do the best that I can do! Don't compare myself. Don't whimp out just because I'm not fast enough to keep up with everybody else.

Warmup

W.O.D.
AMRAP (As Many Rounds As Possible) in 20 minutes:
5 Handstand Pushups
10 Toes to Rings
15 Med Ball Cleans 20/15#

Oh man after mentally preparing all day to run a great tempo and then not run it. . . . ah I didn't know if I should cry or rejoice. I wont be here to run with them the rest of the week because I'm heading up north for some college crap so tempo on my own. The run today was fabulous. We headed out into Washington and then ran it back the fire station way.

Rounded off the day with some STRIDERS all 8!

Okay I'm really sore now. Everything hurts. Must have worked out today or something.

Warmup

Strength-
Hip extensions 10-10-10
Static Ring Holds 3xMax time

W.O.D.
21-18-15-12-9-6-3 reps for time:
Sumo deadlift high pull 75/45#
Push Jerk 75/45#

After some tours today I should be able to get my run in. 

Warmup

W.O.D.
“Helen”
3 rounds for time:
Run 400 meters
21 KB Swings 55/35#
12 Pullups

This was a great workout this morning, I loved it. The 400's were solid!!

TOTAL - 1.5 miles 

p.m - OLD MAN HILLS! Finally  my legs are not sore and tired for a workout at track practice. Today I felt really strong running these hills and I would even get aggressive and pick it up the pace as I went. Fun, fun, fun!!! Tomorrow the track season 'officially' starts. . . . I'm not quite sure how I feel about that. . . .

After I went and worked on my Abs

.5 warm up, 2 mile warm up, 1x800 (1 mile including running back down), 2x400 (1 mile ), 2x200 ( .5 ), 2 mile cool down.

TOTAL: 7 miles

Cross Fit. 

Warm Up - 400 meter run, Foam Roller, PVC pass through, 10xCobras, 10xOver head squats, 10x Pull ups ( I love Pulls ups they are so addicting!), 10x back extensions, 10x push ups

W.O.D

A. Strength.

Overhead squats 3-3-2-2-1-1

B. A.M.R.A.P 15 minutes. 

10x dead lifts

20 box jumps

After four minutes of this you want to cry!

p.m - Only had time for 4 miles today because of psychology! It was really fun. The girls ran Formaster backwards so we headed out that way and then cut up 2450. I ran with Jessica back up to the school and we talked the whole time! I love her! Oh fun fun fun! After we got to the high school we ran an extra half mile to make it four.

W.O.D.
5 rounds for time:
30 Squats
20 Situps - I screwed up on these.  I thought it was 30 so for the first 2 rounds. . . .
10 Clapping Pushups

p.m -track practice-

What whether can you not run in? THE WIND! I HATE the wind! OOOOoooooo yuck. That's about all I have to say about today's workout. I was happy when the workout was over and we were back inside were it was quiet after all that rippen and roarin. My legs were kind of fatigued today too.

Warmup

W.O.D.

3 Rounds for time:

21 Burpees- Oh my asjdfkja kf!!! I HATE these, especially when it's 21 of them! OW!

400 meter fast run. Last 100 or so we were sprinting.

500 meter row - Not enough rowers so instead of waiting we substiuted these with 800's. The 800's were fast and solid.  After the workout was over  we jumped on for one row of 500 meters just for fun.

90 seconds recovery  between rounds - Shortened this to 45 seconds the first round and 60 seconds the second round.

I will catch up on my blog. . . .later but for todays. . . .

Cross fit:

Warmup

W.O.D.

10 sets of 2 Deadlifts @ 65% of 1 Rep Max. On a 10 minute clock, perform 2 deadlifts on the minute for 10 minutes. Work on moving bar fast on every rep.

Rest 3 minutes

For time:

50 Handstand Pushups

Okay a great story on the Handstand Pushups. . . . My arms are shot from this weeks workout, like shot! After the dead lifts as I waited the three minutes to start on the handstand push ups well I doubted myself big time that I couldn't make it through all 50 or even 1! So coming into handstand position I didn't lock my arms to get up and was lazy and well I got up and then fell on my head and flipped over side ways. Ow. My pride is hurt more than anything but we all had a good laugh. After that I was rather hesitant but I got all 50 in!  One lesson from this. . . go into everything with some confidence!

TRACK!

I am working two jobs so making it to practice this week has been difficult but it should ease up as I just might have to let one go. I was also supposed to go up north today but chose to stay home because I could run with the team today. I was not way excited about this choice when I found out about the tempo but it actually ended up being pretty sweet. We didn't quite hit tempo pace but it was still quite quick. This gave me a chance to really focus on my form and stride. I'm glad I get to run with these girls!