CrossFit, Running, My Quest For Super Health Week 6
Week of February 7th, 2011
Monday
Rest
Tuesday
Run
Tabata 12 degreee incline
30 seconds on 20 seconds off x 10
I will admit that I have been dreading a tabata run. I have had the opportunity to do one for 5 weeks and yet have decided to skip them repeatedly. I just didn’t think I had that much juice in the tank. This week, I decided like it or not, I would try it. This is slightly different than most tabata runs. The most common is 8 rounds of 30 seconds on and 20 seconds off. Although this was slightly longer, I was only looking at the longer rest interval. It made it seem more reasonable.
So, I got to the gym and did my normal warmup, 15 situps, air squats, pushups, pullups and dips. I then jogged a half mile to finish my warm up. I pushed the incline button on the treadmill and ran it up to the prescribed 12 degrees. I was actually giggling as the stupid machine was rising. It was about half way up when I thought that there was no possible way that it could get higher, but it did. It finally got the 12 degree incline and I ran the speed up to around 6 while standing on the edges of the treadmill. Once it was at speed I waited for a round number on the clock and I was off.
The first couple of rounds were difficult but I was thinking that it wasn’t that bad. By the time I got to the seventh round, I was unable to catch my breath in between rounds and desperately wanted to stop. 8, 9 and 10 were progressively harder. I had to consciously think about lifting my feet fearing that I was going to be thrown from my menace of the day. I did finish with no stopping or reduction in speeds. Happy.
Wednesday
3 rounds
500m row
15 kettlebell swings (50lb)
15 pullups
I mixed up my rowing a little today. I moved the damper to 5 for the 2nd and 3rd 500 meters. It makes rowing easier but you don’t move as far. I was trying to stay right at 2.00 minute / 500m. I managed about 2:05 for each leg. I was excited about the kettlebell swing since I don’t normally have access to one in our gym. But, luckily a trainer left one in the general area and I took the opportunity to try a kettlebell instead of the dumbbell swings that I had originally planned. This felt a lot easier than last time with significantly more weight. Pullups continue to be a weak link. Even using 90lbs of assistance, 15 reps is incredibly hard. I have to pause usually around 12 reps. Ideas?
Thursday
Run
4 x 800m, 2 min rest between sets
Run went OK, but like I have mentioned in the past, I am really looking forward to running outside. Ran all intervals at an 8 minute mile pace. Felt that I could have run faster which is frustrating after completing the sets. Next time.
Friday
Rest
Saturday
6 mile run
Ran outside for the first time in several months. Absolutely thrilled with the Olentangy Trail. I found the start of the trail on a few miles from our house and was more surprised to find it plowed. Rolling paved trail through the woods and along the river. Awesome. Unfortunately, I wasn’t really on my game. The whole day left me feeling out of it. My run was only a little over 4 miles at about a 9 minute pace. Maybe better next time. Still thinking of an 8 minute pace for a 5K in my future. We’ll see.
Sunday
Unplanned rest day. Went to visit my parents with the wife and kids. Although I didn’t technically work out, I did help to shovel some ice from the driveway and played with the kids sled riding.