All posts tagged "running"
Headed back out to the wonderful turf field tonight.
AMRAP in 10 minutes
Score: 9 rounds. Did the pushups on my knuckles because my hands are still a blistered mess from yesterday’s fun on the turf. Good sweat.
Haven’t been able to get to the gym at all, so I headed out for a morning workout on the turf field at Washington Park.
AMRAP in 15 minutes
Score: 10 rounds + bear crawl. Sheeeet. I was going at a pretty steady pace but on the 8th round I developed some serious blisters on the heels of both hands. It really slowed me down. Look out when the hot sun hits that fake grass!
Previously: 11+ on 9/7/10; 11 on 4/6/10; 11 on 10/4/09; 11+ on 6/22/08
At the turf field in Washington Park in the early AM, trying to beat the heat:
Repeat 10x
Rested as needed between sets. The whole thing took around 14 minutes, so there was plenty of rest. Felt good to get moving.
Today was Memorial Day Murph:
Time: 1:06:00. This is my least favorite kind of workout and I was dumb enough to wear a 20lb weighted vest, which made it even worse. Partitioned the work as 5 pushups / 5 pullups / 5 pushups / 15 squats. The pushups and pullups weren’t bad at all, but those squats killed me. I was also out in the sun for the first half, which was sapping my strength like kryptonite. After I moved into the gym (next to the fan), things started to pick up a bit. I also couldn’t have done it without an assist from DH3, who brought me some water when I was ready to drop dead, and Edgar, who was cheering me on the whole way. I seriously would have quit without that. I finished the first mile in ~7:30, the second in ~10:00 (there was some walking involved). Totally drenched with sweat by the end and totally exhausted.
Got out in the beautiful spring air for a night-time mini-Murph workout:
Untimed. Ran to the pullup bar next to Harmony Playground and back home. Runs took around 7 minutes, the other junk took about 10 minutes.
At the turf field in Washington Park this fine evening:
Repeat 10x
Ahhh, I love a good sprint. Gotta keep working these pushups.
Jogged to the box, then 3 min on the rower keeping s/m below 20 to warm up. Then a NFT circuit of KB swings, DB presses, and shoulder stretches to prep for the front squat.
Front Squat:
Maybe I was smart to stay at 250 last week, maybe I just didn’t have it today. No worries, today’s WOD had plenty more FSQs!
In 3 minutes, complete:
Repeat 3x, resting 3 min between rounds.
Completed 13, 10, 13 reps. Felt pretty slow on those runs, but I don’t think going balls out would have made the front squats much easier. The limiting factor was more a matter of muscle fatigue than conditioning. *Rx was 135lb FSQ, but I scaled up to 65% of my 2RM.
Snuck in a quick outdoor workout at Washington Park before the snowpocolypse. Modified the Interval Challenge to work with the space I had:
Repeat 8x
Total time: 16:03. Quite slow. Not sure if it was the freezing cold or all the xmas cookies, but this wasn’t pretty.
Dave and I headed up to New Haven to run for the kids with Zachy. It was raining like a child when we woke up to get ready but I reminded the fellas that we were running for the kiiiiids and we can’t let a little rain stop us. So we ran. For the kids. In the rain. Dave and I stayed together for most of the way, but I out-hoofed him in the home stretch. Finished in 22:58, which is OK for a cold, rainy race. Sweat index was impossible to discern since I was soaked with rain.
After some mobility warmups, light jogs, some swinging and pulling, I did my first official Crossfit benchmark WOD today at CFSB.
Helen:
Repeat 3x
Total time: 9:25. Only did this once before (9:38 on 5/28/08) and it was unofficial since I used an approximately weighted dumbbell and an approximately measured run. I felt slow as shit on the runs today. I partitioned the last 2 sets of pullups (which I won’t do next time) and put the bell down once on set 2 to regrip. Good to have a baseline, but I hope to smash this time in the future.
We did some goat work afterwards and I chose to practice cycling box jumps. Good tip from Coach Fox to get my arms moving in rhythm with the jump (in front at top, behind on the floor).
Weigh-in: 183lb
Ran 2.62 miles tonight in solidarity of those running the NYC marathon tomorrow. Finished in 18:58, average pace of 7:12. If I multiply that x10, that means I’d be on pace to finish the full marathon in 3:08, which is a pretty good time! That’s how it works, right?
Since I didn’t make the Sandbag Mile as brutal as I could have, I set up a finisher:
Repeat 5x
Not for time, but this was very necessary. The finisher to this finisher, however, (carrying the sandbag home) was the toughest part since my shoulders were cooked.
Hoofed 1 mile carrying my trusty 80lb sandbag, Larry Storch. I set up a 10 burpee penalty every time the bag touches the ground.
Finished in 14:40, with no penalties. That’s a lot slower than I expected. Honestly the intensity could have been much higher but it was difficult to keep my grip on the bag and I ended up doing some running and some walking since some grips (you need to switch up the grip a bunch of times) aren’t conducive to moving quickly. The “Rutman Sandbag Mile” is a challenge to complete a mile carrying 100% of bodyweight in under 15 minutes which is unfathomable to me considering Storch is only 44% of my bodyweight.
Took a hilly ladder-style run in Park Slope. Started at 3rd St & 5th Ave, ran uphill to PPW, over one block, down to 6th Ave, over one block, up to PPW, over one, down to 7th Ave, over one, up to PPW, over one, down to 8th Ave, over one, and finally down to 5th Ave. Totalled 3.4 miles and finished in 24:28, which is a 7:11 pace. Lots of hills, fella.
On the turf at good old Washington Park:
Repeat 12x
Trying to get fast. Chilly day + short shorts = low sweat index.
