Training Log Archive: runninghils

Ok, so I was pretty much alone the entire race. After the first couple k, I lost Brenda and none of the usual suspects that I race against we're here today The only time I saw anyone was when I would go to pass one of the men who started 5 minutes before the women. Grooming was pretty bad, but the conditions were good despite that. Beautiful day for a ski!!

Warm-up and cool down for race.

Dunes of doom snowshoe hike with friends and a huge group on sleeping bear dunes in the dark. Got to see the frozen lake michigan, slide down snow-covered dunes on my butt and try to stay warm. Lots of time waiting for the group. Should have had two groups. Moon was out so we got to see all the beautiful, snow-covered dunes. Nice but a lot later than I hoped to be out. We were out there over 2 hours but I decreased the counted time due o standing around.

C • You certainly get around. ... 3

Steady trainer ride - high cadence ~90 rpm

Felt sore today going into this one.
10 minute warm-up with 4 pick-ups (30 sec). "Base pace" for the warm-up through interval section was 9:30s
4x90s race pace intervals at 7:30 pace
3 minute recovery in between

Last 20 minutes, decided to pick the pace up to an even 9 pace to see how it felt. I think it was good - not too easy or too hard.

C • Nice 2

Oh boy, at 4:00 today, I wasn't sure if I was going to make it to crossfit. I was feeling a bit light headed and just off. Then, someone gave me a half an orange and I drank a big glass of water. Still not quite right. Got home and cooked up a sweet potato and had a Kind bar. Yep! That did it. I just needed more carbs. Noted for future double workout days.

Warm-up - Tabata double unders, then 4x15 sec of jumping jacks, mountain climbers, jump squats and v-rolls.

Mobility - roll lats, quads, hamstrings

Strength/skill EMOTM for 7 Min:
3 hand stand push ups (started with 1 board and 2 abmats, ditched 1 abmat after 3rd round.)
6 heavy kettle bell swings (55 lb)

Workout: For time-
50 double unders
40 pull ups (red band)
30 kettle bell swings (35 lb)
20 toes to bar
10 deadlifts (165 lb)
20 toes to bar
30 kettle bell swings
40 pull ups
50 double unders
Holy grip killer!! My grip was tired already by the first round of KB swings (maybe strength component today contributed to that.) Hands/forearms are sore now. Could have gone a lot faster if not for that.
Time - 18:33

C • Must be the day 5

Hill simulation run.
10 min warm up
8x 2 min at 6% with 2 min recovery
5x 3 min climb with 2 min recovery. Last 2 at 7%
2x1 min with 1 min in between 8%

Warm-up: Tabata double unders, then dislocates, bear crawls, burpees, and lunges
Mobility: front rack stretch, roll hamstrings, roll hip flexors
Strength: Front squat pause - take 5 seconds to slowly go into the squat, hold 5 seconds, stand back up
EMOTM 10 min
95 lb first 2, then 105 for rest

Workout: 3 rounds for time with 14 lb med ball:
30 wall balls
30 sit ups with ball (touch in front and behind)
30 Med ball cleans
Ball can't touch ground except between rounds
Time: 15:41 - second fastest time of the day.
Many didn't make the 18 min time cap!

Shoulder PT - 2x20 on each side/movement

Gran Traverse Classic ski race. Much warmer than yesterday, which was good. Track was in good condition for the most part. I passed Gussie early on, but I felt her back there behind me somewhere. At about 13K in, I saw Curt on the course and about 30 seconds after I passed him, I heard his cheering pick up. I thought it might be her, so I really focused and kept it going even though I was kind of by myself at this point. It's tough to go fast when you're alone. Good thing I did - I finished about a minute in front of Gussie. Took 2nd in my age group because Natalie D was here from Montana and she won the whole thing. I was also happy to be only 4 minutes behind Ann, who is a great classic skier. Good race!

C • You are a skiing machine! 2

Wax testing/warm-up before and then cool-down after the the race.

Just got in a quick trainer ride to get my total training time over 2 hours today.