Training Log Archive: silkychrome

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