Tag: run

Triple Pull

Yesterday I already had sore quads when I rolled out of bed. Walked 18 holes on the golf course. Today at noon I was out in the garage for some rowing.

Year of the Engine – Interval

10 Rounds

  • 1:00 Row
  • 2:00 Rest

Really had no idea on a pace for this since none of the other interval work has been similar. I picked 1:35/500m based on a guy on BTWB who always beats me. My actual pace was 1:34.9 every round for 316 meters. My stroke rate was 33-34 every round and 35 on the last one. It was good to be back on the rower after not using it for over a week.

Went to the 4pm class.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • 400m Run
  • Burgner Warm-up
  • Power Snatch
    • 3×75#
    • 3×95#

Conditioning

E7M – 5 Rounds

  • 400m Run
  • 400m Row
  • 15 Pull-ups
  • 3 Power Snatches

I averaged a 1:50 pace on the rower, did 8-7 for every round of pull-ups, and went 115-125-135-145-155# for the snatches, which were all touch-n-go. With the 155, I had to stop at the hip and reset for a second. I think it’s been about 6 weeks since I’ve done a snatch, when I first strained my calf. The three pulling movements in a row was a challenge.

Burpee Sandwich

Would have liked to golf this morning but the course must of had an outing because all of the tee times were booked.

Year of the Engine – Mixed Polarized

I adjusted another FireWOD for being at the lake.

  • 5 Rounds
    • 800m Run
    • 20 Burpees
  • 800m Run

My rounds were 6:08, 6:23, 6:40, 6:52, and 6:37 with my final run taking 5:01. Total time of 37:43. Surprise, I’m slow at running.2019-07-18-zones

Pacing

Last night I could feel sore hamstrings too when I sat on particular chairs. Had to be from the bear crawls I imagine. Another good night of sleep and I hit the road running at about 9:30.

Year of the Engine – Endurance

39:00 Run

My goal was 4 miles and I got it by paying closer attention to the pace on my watch every few minutes. RunKeeper recorded exactly four miles and Garmin had 4.03. I still need to maintain more of a steady pace through a run instead of falling off in the middle.

2019-07-17-run-splits

If I can pick up the pace after three miles I should be able to hold on to a better pace throughout. Looking at my heart rate zones, I don’t really want to be spending this much time in Z4 for an endurance workout though. According to my WHOOP graph, it looks like it was during that final mile.

2019-07-17-run-zones

Midline

5 Rounds

  • 2:00 Plank
  • 1:00 Rest

I got interrupted between 3-4, so got about 2 minutes of rest there. I started feeling a little shake during my fifth plank, but overall this was easy. I guess all of our Sunday core work is paying off.

Jump the Wall

My shins are sore from those broad jumps the other day. Every time I say I should do them more often. On Sunday after a boat ride, some kind of allergies started to kick in and my nose won’t stop running. I suffered through it to walk 18 holes of golf yesterday, took a nap after lunch, and sleep about 10 hours last night. I’m still not over it today.

Year of the Engine – Mixed Polarized

Since I don’t have a machine for the regular polarized workouts I adjusted one of the FireWOD workouts to fit.

5 Rounds

  • 800m Run
  • 15 Box Jumps (24″)
  • 15 Hand Release Push-ups

I wore my Garmin watch so I could easily do 400m out and back as well as use the lap timer for rounds. My round splits were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. Thrilled my times were so consistent and wish I could pace runs faster. As you can see in the graph, my heart rate was coming down during the running.

Three and a Half

Slept until 8:30 this morning, which felt great. Woke up in the night with a real fun right calf cramp. Went for a run at 10:15.

Year of the Engine – Endurance

36:00 Run

It’s been 5 weeks since I ran, due to the calf injury and that was a 27 minute run. I always struggle finding and keeping a pace. Wore my Garmin watch which helped a bit. Ended up going 3.52 miles according to RunKeeper. I could feel my left calf a little, which is the one I had stained.

Morning Endurance Run

Woke up with my back feeling much better than yesterday morning. Was out the door for a run before 8am while it was cool out.

Year of the Engine – Endurance

27:00 Run

Ended up going 2.87 miles in 28:45, so only a 10:00/mile pace, but I averaged 170 steps per minute again. I’ll chalk the pace up to just getting out of bed. I wore an older pair of Saucony shoes I had actually been fit for at a runners store and they are not at comfortable as my Reebok runners.

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

I also did some hanging to open up my shoulders, bar taps, and a few toes to bars to make sure my back could handle them for the workout.

3 Sets

  • 6 PVC Passes
  • 9 Air Squats
  • 4 cal Assault Bike

Bench Press

  • 10×45#
  • 5×95

Strength & Conditioning

28:00 EMOM (alt)

  • 5 Bench Press
  • 12 T2B
  • 15 cal Assault Bike
  • Rest

The bench press was a sub for push presses since I didn’t want to put that loading on my back. I used 135, 155, 175, 195, 205, 215, and 225, which is 92% of my 5RM. Felt good even as I got out-of-breath in the later rounds. I wore grips for the toes to bars and actually did every set unbroken without any struggle. I never do that large of sets so I was surprised I didn’t fade. Even though there is almost 4 minutes between each set it still adds up to 84 total reps. I started out with the Rx 12 calories for two rounds on the bike but even at 90+ RPM it was too easy, so I bumped up to the Rx+ of 15 calories and even caught up on the calories I was behind from the other rounds. Really not a bad workout, because there is a ton of rest.

Midline

20s Work : 10s Rest (Tabata) until finished

  • 200 DB Russian Twist (45# plate)

It was written to use a dumbbell, which I’ve never tried for Russian twists, so I gave it a try. Big mistake. It’s awkward to hold, I was falling over, and it felt like I was going to rub my knuckles raw. So after getting 18 reps in the first work interval I switched to a 45# plate. Took me 4:06.

Too Many Singles

I hoped to get out for an early run, but it was raining. At around 11:15 it brightened up, birds started to chirp, and radar showed a window in the weather, so I hit the pavement.

Year of the Engine – Endurance

24:00 Run

I mapped out a loop that ended up being 2.55 miles and took me 24:30. My focus for the run was on my stride rate, which was a lot more consistent than usual (often drops to 155-160 with an average in the low 160s) and must have helped with my pace. I’ll have to concentrate on my stride more often and would like to get it up to 180.

I rested and took my time setting everything up, so it was just over 30 minutes after the run when I got started on the workout.

Conditioning

  • 30 Strict HSPU
  • 40 Box Jumps (24″)
  • 30 Bench Press (135#)
  • 40 Goblet Lunges (53#)
  • 20 Strict HSPU
  • 30 Box Jumps (24″)
  • 20 Bench Press (135#)
  • 30 Goblet Lunges (53#)

I went in to this workout planning to do 40-30 on every movement with the option for a third round of 20. That quickly changed when I went 5-5-3-singles and took five minutes to do 30 strict handstand push-ups! The next time around I did 2-2-2-singles, taking four minutes to knock out 20 reps. I recently felt good doing two rounds of 5×5 strict in a partner workout, so I never expected to drag behind the struggle bus like this. Either my shoulders are wiped out from yesterday or using plates and an AbMat is a lot harder than the big gymnastics mat at the gym. Box jumps were fine and mostly a rest before pressing again. I felt weak on the bench as well and did all sets of fives. I split the 40 lunges in half because I felt like I was fatiguing my triceps by holding the kettlebell and did the 30 unbroken. Finished in 21:42 with 9:00 spent on HSPU.

Test

100 Hand Release Push-ups

For some reason at 6:30pm I got the bright idea to test some push-ups after all of the pressing I’ve done in the last two days. I haven’t been able to beat my 5:04 PR on this from 2013, though I did 5:18 and 5:08 in 2017.

Some quick math told me five reps every 15 seconds would get sub five minutes, so that was my plan of attack. I did 5 reps and rested until the my 15 seconds was up. Rinse and repeat. It felt great through 50 reps. I could feel the fatigue kicking in as I got through 60 and by 70 I was barely making it in time. After that I knew I couldn’t keep up the fives any longer, so I resorted to whatever I could manage until it was singles. Finished in 5:14, so with all of the reps done yesterday and today I’m confident I can break that barrier soon.

Mostly Modifications

Walked 18 on Wednesday and planned to golf yesterday as well, but a storm was coming so I didn’t bother going to the course. Sure enough, the storm missed us. Then I planned to workout later in the day, but I wasn’t feeling it so I took a complete rest day and didn’t feel one bit guilty about it. Some days the body needs that. I was out in the garage before noon today.

Year of the Engine – Interval

6 Rounds

  • 3:00 Row
  • 1:00 Rest

My pace was aggressive for the minute rests and the last three rounds were a battle. Got 835-835-836-835-835-835 meters. Might be the hardest effort I’ve put in to some of these intervals actually; I was pretty shaky when I got off the rower. Could also mean I need to get my nutrition back on track. My goal pace going in was < 1:48 and it was a success.

IMG_2778

Went to the 4:00 class.

Warm-up

Got there early to do some posterior chain shit.

2 Sets

  • 15 Reverse Hypers (90#)
  • 10/10 Single Leg Lateral Step-ups (30″)

3 Rounds

  • 200m Run
  • 5 Air Squats
  • 5 PVC Passes
  • 5 Wall Balls (20#, 10′)

Conditioning

3 Rounds

  • 3:00 AMRAP
    • 200m Run
    • Max Push Jerks (95#)
  • 1:00 Rest
  • 3:00 AMRAP
    • 200m Run
    • Max Power Cleans (95#)
  • 1:00 Rest
  • 3:00 AMRAP
    • 200m Run
    • Max Russian KB Swings (70#)
  • 1:00 Rest

It was programmed to be 15 cal Row, 15 cal AB, and 200m Run in the 3 different rounds, but I took the option to run them all and work on a weakness. Was able to keep a pretty steady pace on the runs, with 55-60 seconds. The push jerk Rx was 135, but it’s much easier to just use one bar, not have to change plates, and that would get heavy real quick when doing it for about 6 minutes total in this workout. I swapped in the power cleans instead of Sumo Deadlift High Pulls too because I I think it’s a stupid movement with way too much risk of back and shoulder injuries. The heavy Russian swings actually felt good other than the tear on my right hand. I was able to get 335 total reps.

IMG_2779

2019 Murph

Signed up for the 9am heat with a bench of friends. Nice cool morning for it.

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

**Partition the pull-ups, push-ups, and air squats as needed.

I haven’t done a real Murph since 2016. In 2017 I was traveling back from attending Regionals and didn’t do it at all. Last year my shoulder was messed up so I did ring rows. Here’s my Murph history:

  • 2012 – 44:26
  • 2013 – 39:41
  • 2014 – 40:17
  • 2015 – 37:18
  • 2016 – 37:11
  • 2018 – 43:10 (ring rows)

I’ve run less than 13 miles in 2019, with only two runs longer than 400m, and a good chunk being warm-ups for class. I just finished 12 weeks of Year of the Engine though, so my conditioning has been feeling great. My pull-ups and push-ups have also been really good this year, so I was looking forward to testing out this workout.

I ran the first mile in between 8-8:30 and got right on the pull-up bar when I found a spot (gym was packed!) I broke it up by doing 20 rounds of “Cindy” (5 pull-ups, 10 push-ups, and 15 squats), but didn’t wear any grips. I like to wear my Garmin watch for this to help pace the runs, so I took advantage of the lap feature to keep track of rounds. It worked great and kept me moving.

  • 1 Mile – 8:26.4 (after getting in the gym and finding a spot)
  • Round 1 – 43.4
  • Round 2 – 43.9
  • Round 3 – 46.4
  • Round 4 – 48.1
  • Round 5 – 50.2
  • Round 6 – 51.5
  • Round 7 – 53.1
  • Round 8 – 52.1
  • Round 9 – 51.6
  • Round 10 – 55.8
  • Round 11 – 54.6
  • Round 12 – 53.9
  • Round 13 – 55.8
  • Round 14 – 56.5
  • Round 15 – 58.5
  • Round 16 – 1:00.7
  • Round 17 – 55.8
  • Round 18 – 1:03.0
  • Round 19 – 59.7
  • Round 20 – 1:22.9 (After telling someone about the blood on my bar and leaving the gym)
  • 400m – 2:00.6
  • 400m – 2:31.3
  • 400m – 2:17.7
  • 400m – 1:54.6 (8:44.2 mile)

I think my watch said about 8:06 when I finished the first mile, but I didn’t hit the lap button until I found a spot to do my pull-ups. I was able to do all of the pull-ups and push-ups unbroken. I tried not to stop during the squats or pause at the top of reps; just keep moving. With about 5 rounds left I ripped my right hand a little bit and was really starting to slip on the bar. So it was a constant adjustment to finish. It took me just over 18 minutes to finish the 20 rounds, which only 2 of them being over a minute. Felt decent when I headed out for the run, but I guess I slowed over the middle 800 meters. Good enough for a time of 35:28 to PR by 1:43! Really happy with that.

IMG_2744.jpeg

Run & Bike

I was out the door by 9am and even though it’s not even 70° yet, it was a sweaty one!

Engine Builder – Endurance

42:00

  • 2.09 Mile Run
  • 22:00 Airdyne

I was hoping to do the run under 20 minutes and felt good, but I guess I fell off pace in the 2nd mile, so finished in 20:57. I did 7.88 miles (12,682m) and 585 calories on the Airdyne. That’s 502 more meters and 49 more calories on the AD than the 22 minute endurance workout I did way back in week two of the program!

Week 12 is done (Year of the Engine’s Foundation phase), just in time for Murph on Monday and then I think there is a deload week before starting the next phase of Engine Builder.

I may get out for a round of golf today.