week ending 6/28/09

below is a picture of our gmaps at the top of Diamond Head. Me, Jg, and a bunch of others took the short hike up to the top. from the parking lot i ran counter clockwise around the crater. the weather was as good as i could ask for - still hot, but overcast w/ some drizzle.




Monday

-Cycle | 16 miles or so (didn't turn watch on right away) | 4S loop w/ @eejay

Tuesday

-Rest

Wednesday

-Run | SDTC Track workout | 3 x 1 Mile w/ 2:30 rest

Thursday

-Run | 5 miles | 43:37 or 8:40 w/ warm up


Friday Rest


Saturday

Run | Long Run | 10 miles, 1:44:29, 10:27/mile | Diamond head.

Sunday Rest

99:59

that's my new goal in the half marathon or 1:39:59.

tmrw i start the 5am workouts (or at least get up for them)

when i go on vacation next week, it'll be vacation from work and not training. i'm excited to explore hawaii on my asics.

a few MUST workouts for the week

-16 mile long run, 5 mile tempo, track workout.
-20 miles total on bike (until i get comfortable, i shouldnt' venture too far away from the house)
-20+ laps in the pool
-bikrams
-2 crossfit workouts (focusing on upper body)

week endng 6/21/2009

Monday

Xfit | 5 rounds of max rep body weight benchpress / pull ups | 7/18, 5/17, 3/13, 3/10, 3/7 | so weak (in the knees i can hardly speak)

Tuesday

-Run | SDTC Track workout | 3 x 1200 w/ 2:30 rest

-Xfit | Shoulder Press, 3-3-3-3-3; Push Press, 1-1-1-1-1; Push Jerk, 1-1-1-1-1 | 45-50-55-65-75; 85-90-95-100-105; 100-100-105-110-115 | i was jerking 165 at the beginning of the year. so sad.

Wednesday

-Cycle | 13 miles | First time on the new road bike, feeling great!

Thursday

-Run | 50 minutes | 6.12 miles, 49:09 min or 8:02 min/mi | garmin connect doesn't want to load this one. tear.

Friday Rest

Saturday

Run | Long Run | 16.11 miles @ 2 hours 37 minutes 56 seconds

Sunday Rest

Week ending 6/14/2009

Sunday

Rest

Monday

- Crossfit WOD | 5 rounds for time | 75lbs thrusters / double unders; 21 reps | 75-75-65-55-45 | approx 34 min | this hurt real bad.

Tuesday

- Swim | 11 laps | forgot goggles. it sucked. | early morning (i.e. 12am), rest of tuesday sucked. busy at work and sore. no undies, no track.

Wednesday

run | 20 min tempo | 30 min w 5 min warm up & cool down

Thursday & Friday

Rest

Saturday

Run | World Famous Mud Run | 10k | pics to come!

Sunday

run | 2:00 long run | 11 miles

Week ending 6/6/2009

Sunday 5/31/09
Run | 12th annual Rock 'n' Roll Marathon | 26.2 miles 4 hours 6 minutes 21 seconds | New marathon PR!

Monday

REST!!

Tuesday

- run | 2 miles easy | as I waited for the pool at 24
- swim | 10 laps freestyle | ~ 20 minutes

Wednesday

crossfit WOD | "Erin" | ~ 24 min

Thursday

Run | 45 min easy/recovery | treadmill 24 la jolla

Friday

REST!

Saturday

Run | 90 minutes (slow long run. goal pace 9:34 - 10:26) | 8.3 mi

Blob is Back, Bitches.

haven't blogged my workouts since mid march for the simple reason that my workouts consisted of the same thing for the last two and a half months - running, running, and more running!

I'm happy w/ my performance in this year's rock & roll, but i'm also confident there's room for improvement. incorporating dedicated days to biking and swimming, following x-fit main site WODs and cutting back to 3 days of running per week are key. i'm excited for this soreness to go away.

the next 3 weeks are going be huge. imma be swoll for hawaii.