Training Log Archive: silkychrome

WU:
10min AD, foam roll, 2x5 WS, 2x10 SD, 2x20m lunge, 2x20m OH lunge 8#, 3x10 GHR.
THEN:
work up to heavy OHS. made 75# EZ (which is PR for me), went for 85# but ditched the bar on the up.
THEN:
for time: 30x OHS 40#, 30x push-up, 20x OHS 40#, 20x push-up, 10x OHS 40#, 10x push-up. 9:40.
THEN:
12 rounds of: 100m sprint row, 90sec rest, during rest do 40m farmer carry.
CD:
10min AD.

my grip is destroyed! started the farmer carries w 2x53# but had to go to 2x44# after the first 3 sets. still barely made it. push-ups were weak sauce too. but a good morning.

C • OHS 2

WU:
15min row, foam roll, 2x5 WS, 2x10 SD, 2x10 AS, 2x10 push-up, 2x5 SLOB squat, 3x10 GHR.
THEN:
10x10 DL 103#, rest 90ish sec.
THEN:
10x10 GS 36#, rest 90ish sec.
THEN:
"Crackpipe" w Jess
5 rounds of: 150m skiERG sprint alternated w 2x15# OH hold while partner skis.
CD:
5min AirFit.

first day back at the gym - i was tired after just the warm-up! had to go thru every grip combo i knew in the last 3 sets of DL, just grinding. but got it done. bam. it only gets easier from here, right?

CXMAS

i got a text from Peat while in MSP last night: "CXMAS cancelled. meet at Adam's house tomorrow 7am, drive to Festus, road ride of unknown length at 8am"

ok then.

me, Adam and Peat met Jim and Chuck at Chuck's house. we all looked at each other...big ride? saddle up. i was grateful just to still fit in my spandex after 14+ days of mainlining christmas cookies. first 40mi went fine, slow but fine, got a little tired but ate something and was fine. mostly able to keep up due to MULTIPLE pee breaks, i bet the boys each peed 5x and of course not synchronized. last 10mi i was in bonkville but i didn't want to open my last PROBAR bc i didn't need all 400cal, and i have eaten plenty over xmas that my body should be able to fine some other energy store. wasn't pretty but i hobbled in. done!

words of wisdom from Peat: "just remember, it only gets easier from here, except when we make it hard on ourselves again" 2015 has begun!

Event: Little Woods Progressive Ultra
 

vid http://www.komu.com/videos/adventure-racing-missou...

related article http://www.komu.com/news/adventure-racing-missouri...

interactive map! http://www.thinglink.com/scene/592086227734233090

Event: SLOC - Holiday-O at Queeny
 

http://silkychrome.blogspot.com/2014/12/2014-by-nu...

0: times I've fallen out of a canoe this year.
3: mountain bike hundo's raced in 2014.
5th: place for team Alpine Shop at USARA Nationals.
7: laps at Burnin at the Bluff to set a new women's 12hr solo record.
8: pairs of shoes I went through in January/February trying to find something to work with my weird feet.
12: states I've raced in this year. MO, IN, IL, CA, TN, GA, WV, OH, WI, WY, SD, MD.
14: teammates I've raced with this year. Jeff, David, Garrison, rocky33, KyleRPeter, beantown, FluffyPtarmigan, jpopilsky, Nishimura, Lattanzi, Bacon, Hagerman, Space Monkey, Sami11.
15: adventure races I started and finished. 233hrs. counting CT as 4 races.
20: jerks drinking beers in the Black River at MFXC The Karkness <3 <3
55: sessions at Project Deliverance. PRs (at an average body weight of 135#): DL 215#, BS 155#, FS 135#, PC 105#, SJ 95#, OHS 75#.
72: CPs at my favorite event of 2014 - the Stubborn Mule 30hr AR
889 hours, 8 minutes, and 34 seconds: duration of training and racing I've logged here for 2014. Biggest volume year of my life. Average training week of 17hrs45min.
$2,195.00: dollars raised for Team Noah Foundation from my birthday party in January. Details on 2015 coming soon.

it may be the offseason, but when it's 65F in December, that cannot be wasted. rode a lap of Berryman w JZ in shorts!! started at Brazil and went CW. stopped at the campground for 4Hands IPAs and at Beecher Spring to leisurely fix JZ's flat. really the whole time thing is a guess since I forgot my garmin, and couldn't really figure out Strava on my phone. but the great thing is IT DOESN'T MATTER! the day was already pretty great, but then back at my car we found some trail magic left by Peat. nomnomnom.

C • Agreed! 2

Event: Pere Marquette Endurance Trail Run
 

EZ warmup w David. girl talk.

PMETR. 3rd chick, 30sec off the winning time, which came from a later wave.

honestly this went about as good as it could have. my prep was rather abysmal and way off 2013, which i consider about perfect. the last few days i've been pretty checked out mentally so my goal for race day was to just pull the pin and hang on. that part went really well actually, i stayed motivated and drove the pace as much as i could. but, lack of top-end fitness resulted in slower splits than i needed to hold off the hard-charging women behind me.

but...2014 is OVERRRRRR! time to eat lots of cookies. (ok, i'll be honest, i've been consuming cookies all last week. probably contributed to about 30sec of slowness today. boo.)

a little retrospective:
2014, 1:07:03, 1st AG, 3rd W, 60th OA
2013, 1:07:24, 1st AG, 1st W, 19th OA <--snowstorm
2012, 1:05:50, 1st AG, 5th W, 69th OA
2011, 1:07:16, 2nd AG, 8th W, 91st OA
2010, 1:18:16, 2nd AG, 6th W, 99th OA
2009, 1:24:03, 7th AG, 53rd W, 262nd OA

C • Great run! Happy for you (a... 5

to the DMV and back.

to PD

WU:
5min AD, foam roll, 2x5 WS, 2x10 SD, 2x10 AS, 2x10 push-up, 5x3 assisted pull-up.
THEN:
3 rounds of: 10x goblet squat 36#, 2min step-up 18", 1min rest.
THEN:
a few power cleans at 65#
3 rounds of: 5x power clean 75#, 2min Assault bike (15sec >400W, 15sec <200W), 2min rest.
THEN:
5x30sec FLR on rings
CD:
5x5 per leg Bulgarian split squat 15#.

last PD sesh of the year. a good one.

home.

3x up Southwest. not really in the same league as PMETR but at least it's something.

starting grid posted last night. lots of surprises.
--me and MK only 2 girls in our wave. super happy about this. we will work well together and push each other.
--also happy that our wave is Wave 1. on paper i probably don't belong there but gonna use it to push myself. weather report looks like early wave will not be a disadvantage like it was last year.
--1 girl in Wave 2, 2 in Wave 3, 7 in Wave 4. gonna keep me honest to try and out-split them.
--one of the girls in Wave 4 is SS Kate. i didn't know she was running. throwdown.
--http://www.marktwight.com/discourse.php?id=29

C • Of course you do... 5

home. big moon.

i meant to run today, i really did, but my my mind had an enormous mental block and i conceded. i think i need 3wks off instead of 2.

on the bright side, i finished RR from Day 3 of Cowboy Tough. http://silkychrome.blogspot.com/

C • Yay Race Report! 4

to TJ's for party snacks and back. dreary day.

WU:
5min AD, foam roll, 3x5 WS, 2x10 AS, 3x10 SD, 2x5 AJS.
THEN:
4 rounds of: 4x jump squat (35#, 35#, 45#, 45#), 20m sled hop 145#, rest.
THEN:
3 rounds of: 5x 1.5 goblet squat 53#, 25cal on AirFit in <1min, rest.
10min EZ on AirFit to flush.
CD:
5x2 assisted pull-up.
5x10 GHD sit-up.

holy moly. muscle recruitment day. made the 1st round of 25cal/1min on AirFit w a few seconds to spare. 2nd round was 59sec. dug deep 3rd round and made it, just barely. yowza.

when i was super-focused on triathlon in 2011-2012, i trained w a coach (http://gosonja.com/) and she had another athlete (Katie aka http://www.runthisamazingday.com/). Katie and I did our first IM's together at CdA, I decided one-and-done was good enough for me, she stuck with it. I've stayed in touch with her and she just had a breakthrough race at IMAZ. you should read her race report here: http://www.runthisamazingday.com/2014/12/ironman-a...

You can choose courage or you can choose comfort but you cannot choose both. -Brene Brown

"I was starting to feel desperate and also in the zone in a way I recognize from late in a 70.3, where you are so tired and focused that you start throwing shit in the general direction of your mouth and it doesn't at all matter what it is only that it is the closest thing you can reach. So he tried to teach my how to lick my thumb and shake the thing and I did but I didn't cover it up right and instead threw salt all over the road, he tried to show me again but I finally just poured some straight into my mouth and stuffed the little container in the back pocket of my top, the sad graveyard of hopeful but rejected nutrition. Also known as "shit I throw at my husband every time I see him in a race." "

"I had lap pace showing on my watch and I was trying to keep it in the 10s, the low 9s were long gone but the 11s felt like a gateway drug into giving up and if there is one thing I did not want to do out there, it was give up."

"What mattered was me. My demons. Hunting and eventually, slaughtering them - not with triumph, not with burning, or leaping, not walking through the fire but by quietly standing aside and letting my body execute what has been inside me all along."

good god this girl can WRITE!

C • This 3

EZ around the block. sunny. nice.

taking advantage of nice weather.

back home.

to PD. 30F not bad at all. still some ice on the sidewalks but easily avoidable.

WU:
5min AD, foam roll, 2x5 WS, 2x10 SD, 2x20m lunge/SLDL, 6x2 assisted pull-up.
THEN:
5 rounds of DL cluster: 5x 95#, 3x 125#, 2x 145#, rest.
THEN:
3 rounds of: 10x strict press 35# barbell, 5x "Miss Spectacular" 35# KB, rest.
THEN:
4 rounds of: 10x box jump 18", 10cal sprint on AirFit, rest.
CD:
4x10 GHD sit-up.

3rd-to-last PD sesh for 2014. the Miss Spectaculars were a combo of push-up and KBS, I did 1/7.

home.

70F yesterday, ice storm today. oh MO.

so looking forward to end-of-year break. good stuff from Lauren Fleshman:
https://www.youtube.com/watch?v=qQffeQ5pmbA