Two-a-days X 2!

Second Tuesday in a row: double workouts!

Crossfit was great. We worked on the form for 3 upper body moves: shoulder press, push press, and the push jerk. They are progressively harder, working the shoulder and probably everything else in the upper body (I'll know tomorrow by what's sore). We did that for awhile and then we did the workout:

5 pushups
10 push press/push jerk
5 medicine ball wall throws (you squat and as you come up you throw the medicine ball up and at the wall)

Did that for 10 rounds. We were originally going for 5 but when I was almost done with the 5th she said I was doing so well that I got to do an extra 5. Yay, me! :P It felt great though. Crossfit is such a solid workout and I'm really glad I'm getting into it. I have one more training session and then I'm all cleared to take part in the regular sessions. I could have banged them all out in the same week but I'm still working on that running goal.

Which leads me to my second workout today: the treadmill. I did an hour again, same pattern as yesterday but I started out faster so I was able to eek in almost an extra tenth of a mile in the same time. I'm going to make that 1000 miles in 2010 goal, damn it! I'm on a roll now!

I have a hot bath pouring (I need it) and I *think* I should sleep pretty well tonight.

Nap Power

It was a busy weekend: Christmas decorating, cooking and baking, hosting a little party, getting some runs in. I wasn't feeling really ready for Monday but, alas, it came anyway.

I had a pretty productive day at work but I was exhausted when I left. It's Monday, my usual rest day, so I didn't have plans on doing a workout when I got home. I didn't plan on taking a nap either but it was cold and rainy and my bed looked so very tempting. It wasn't a really long nap but it must have been a nice deep sleep because I woke up feeling totally energized and rested.

So I got on the treadmill!

I did fartlek training for an hour, it felt great. That's such a good treadmill workout for me because it's productive but it breaks it into mini sections. I used to think it was about working on my top end speed but, for me, it's better if I think of it as working on bringing the bottom end up. Running 5.5 mph is a fine speed and very sustainable for long races, but alternating that with 6.5 mph makes the 5.5 mph sections seems that much easier. So my goal is to keep goosing that up so my bottom end is faster. I'm also working really hard on form. It's not ideal to do that on the treadmill because it's hard to get a natural gait but I am trying. I want to be a faster, more efficient runner.

Tomorrow will hopefully be another Crossfit training session at lunch and then maybe a short run after work. I don't think I've ever been this good with workouts in December. Merry Christmas to me!

Baby, It's COLD Outside!

I was happy to get out of my basement and run outside today. It was cold. Sunny, but COLD. It felt great to be outside though. I went to the Airline Trail -- my first time since the marathon. It was kind of like going home. I spent so many hours on that trail this summer. I really became a runner on that trail.

As nice as it was to remember all my long runs it was also a nice break from them today. I didn't have to worry about hydration or gels. I just went. 6.14 miles.

It's been about 10 months since I started running, I think the first time I went to the trail was in April so I'm headed into my 4th season there. It's been beautiful in every season, I don't think winter will an exception.

In case you were worried...

My hair came out fab. A little touch-up on my highlights, a keratin treatment, a trim on the ends. Perfect. I can't get it sweaty, put it up, or wash it until Saturday so I have today and tomorrow off from workouts.

I'm so proud of myself though -- even though I did my 2 workouts on Tuesday, I got up early (early for me, anyway) on Wednesday to get in a run since I knew I had my hair appt that night. I really hate morning runs, especially on the treadmill. It's just so boring watching the time tick by. There's no way I'll last all winter if I stick to just the treadmill because, as much as I hate to admit it, the hillwork is really important. I've tried playing with the incline on the treadmill but it's just not the same. I like the mental training you get when you see a hill, run into it, adjust your stride to get up it, see the crest, and then (hopefully) get some downhill on the other side. Or if it's not a steep hill but a long gradual climb, I like seeing the road ahead of me and breaking it up into smaller visual chunks (a tree, a fence, etc). Wind resistance is really important, too. I always forget about it until I'm running straight into it. The drag you feel on your quads is incredible. It just makes you appreciate the times when the wind is at your back and you can imagine it pushing you along. That's why I like running outside -- the variety of getting to work against and with the elements.

Two days later and my shoulders are still sore from those kettleball swings. I think that's what Crossfit is going to be like once I'm in a regular class schedule: just rotating sore body parts.

Two-a-days

Today was pretty good as far as workouts go.

It's that time of year when there always seems to be some kind of crap to do on the weekends or after work. Schedule-wise, I've found it really challenging to get my workouts in. Motivation-wise, it's been tough, too. Again, it's that time of year. Things are winding down. There are so many obligations -- even good ones. I think it's pretty normal to put things on hold until the new year when it seems natural to want to get a fresh start.

I, however, cannot do that. First, because I know all too well that if I go too easy the rest of the year that renewal for fitness is not going to happen for me on Jan 1. Second, because I have one important goal to finish up: my 1000 miles in 2010. I've only been working on it in dribs and drabs and the ticker needs to keep moving. I still have plenty of time, I haven't backed myself into a corner. But if I don't make a concerted effort to keep going I'll be pissed off on New Year's Eve that I didn't make it.

But back to today...

I had my first training session at Crossfit. We worked on form for 3 different types of squats, which was hard enough on its own. Then we did a 12-minute workout: 5 front squats, 10 walking lunges, 10 kettle ball swings (18-lb kettle ball). Over, and over again. I got in 7 rounds in the 12 minutes and I'm pretty happy with that. I didn't make the mistake I did the first class, if I felt like my heart rate was spiking I just took my time getting to the next exercise. I didn't have to be a hero. I think because the class was going on while I was doing my thing with the trainer the first time I felt like I had to keep up.

That was at lunch and at 3 I wanted so badly to sneak home and take a nap. On the drive home I all but convinced myself that I really was going to go home and sleep. But...I remembered that ticker. So I got on the treadmill and got in 4.10 miles of fartlek training.

That's the first time in, like, ever that I've gotten in 2 workouts in one day. Don't be too impressed, there have been too many days in the last few weeks between getting sick or going away for the weekend where I got in no workout. I'm just happy I saw it through.

Tomorrow night is Brazilian Blowout night and if you've been keeping up with my blog it means my hair takes a few rest days. ;) I'll be good to go by Saturday though and get some more miles in. I think if I average just 15/week for the rest of the year I'm good. I should be able to manage that.

Wowza.

I am still sore from Wednesday. I'm kind of scared to go back now when I get back from LI. I guess it's like starting up a running program though, the first month is awful but once you get through it you can handle whatever comes your way.

I went for a run today. It's a suburban neighborhood, lots of loops and not a lot of traffic so I didn't have to worry about where I was going. I'll run tomorrow with B before I head back. The winds were crazy strong today, I felt like no matter which way I went I was always running straight into the wind.

The weeks are winding down for 2010. Gotta make each day count now!

I am humbled

I did my first Crossfit workout tonight. Even the warmup was tough. And then the real workout started:

5 pullups
10 pushups
15 squats

Over. And over. And over again.

Sounds simple, right? In theory, yes. In reality, it was the hardest thing I've ever done. I made it through 7 rounds. When I was done I was about *this* close to passing out. I went outside for some fresh air and it took me everything not to sit down because I knew if I did I really would pass out. My heart rate hasn't been that jacked in, well, ever I think.

After I felt better I went back in and joined them for a stretch. My hat is off to everyone who does Crossfit. It's not for the faint of heart. Literally.

I like its simplicity. Each workout is different and they are usually only 3 or 4 different exercises. A lot of the workouts have names, like the one I did tonight is "Cindy." I have no idea why they're named like that but so are women's shoes, purses, and nail polish. And you know I love me my shoes, purses, and nail polish. ;)

Tonight was my introduction -- I wasn't doing the same workout the rest of the group was. I had a personal trainer the whole time. Next week I have 3 more sessions where I work on form for all the basic exercises and then I'm cleared to officially join the class.

I'll run tomorrow (assuming I can walk). Crossfit is coming at a great time with this much-needed cutback in mileage. Variety is good.