I love burpees Running Blog at FastRunningBlog.Com http://runtyrun.fastrunningblog.com/ Fri, 24 Nov 2017 17:22:16 FeedCreator 1.7.2 Sat, Mar 22, 2014 http://runtyrun.fastrunningblog.com/blog-03-22-2014.html <p>Oh man, I need to catch up!&nbsp; Guess I&#39;ll be doing some half effort back logging tonight!</p> <p>Today was not a good one for me.&nbsp; We had a girl get hurt (I know it happens, but it just sucks) at my training group.&nbsp; I was worried about her the whole time as a few of them took her to instacare.&nbsp; She ended up hurting her sternum cause she had fallen but was otherwise ok.&nbsp;</p> <p>I had set up a nice course for a large group that was coming and was pretty excited.&nbsp; We ran down into Cholla creek, and had lots of obstacles, including our new one - the 60 lb tractor pull.&nbsp;&nbsp;They did amazing, no one got lost, and I was inspired and proud to see them all working so hard.</p> <p>But by the time I got to my own workout afterwards, I was exausted and pretty disheartened.&nbsp;&nbsp; I had to start my run like that:(&nbsp; This is one workout that I actually don&#39;t think benefited me at all.&nbsp; I only got 7 miles in, but did tons of obstacles.&nbsp; I didn&#39;t feel like pushing anything, and even walked a bit on the way home.&nbsp; I just wasnt into it. I&#39;ll rest up and hopefully start refreshed next week.&nbsp;</p> Sat, 22 Mar 2014 06:00:00 Fri, Mar 21, 2014 http://runtyrun.fastrunningblog.com/blog-03-21-2014.html <p>I didn&#39;t register for the Crossfit Open, but I decided to do 14.4 today.&nbsp; i wish I had attempted a few muscle ups before the workout - I wasn&#39;t even sure I would get to them before I started.&nbsp; Here&#39;s the workout.</p> <p>14 min - get as much done as you can</p> <p>Row- 60 cal (took me 3.5 min)</p> <p>50 Toe to Bar - Brutal!&nbsp; 15 unboken, and then 5 or so at a time</p> <p>40 Wall Balls - 30 unbroken, then 10</p> <p>30 Power Cleans 135 - men 95 lb- women - 10 unbroken, 4-5 at a time after</p> <p>20 Ring Muscle Ups - nada</p> <p>I got all the way to the muscle ups - I had 1 min to attempt them.&nbsp; I can do them on the bar, just never practice on the rings.&nbsp; I was so bummed that I had so much time and couldn&#39;t get any!&nbsp; I would&#39;ve gotten a decent score I&#39;m sure. - but I guess I&#39;ll take 180</p> <p>We started with workout with front squats - 85 lb every min do a clean and then 5 - 10 min</p> <p>&nbsp;</p> <p>&nbsp;</p> Fri, 21 Mar 2014 06:00:00 Thu, Mar 20, 2014 http://runtyrun.fastrunningblog.com/blog-03-20-2014.html <p>Treadmill run - still super tired from last sat</p> <p>I got this from a track coach - wanted to see how I liked it.</p> <p>All done at 6.0 on treadmill with 7lb weight vest, 1/2 time rest</p> <p>10%-6 min/ 3 min rest</p> <p>11% - 5 min</p> <p>12% - 4min</p> <p>13% - 3 min</p> <p>14% - 2 min</p> <p>15% - 1 min</p> <p>&nbsp;</p> <p>This was longer than my typically treadmill workout, and so was difficult in another way.&nbsp; It wasn&#39;t intense, just long suffering.&nbsp; Without weight vest, could&#39;ve done the whole thing much faster.</p> <p>&nbsp;</p> Thu, 20 Mar 2014 06:00:00 Wed, Mar 19, 2014 http://runtyrun.fastrunningblog.com/blog-03-19-2014.html <p>I got to teach Zumba on my new day of the week and I loved it!</p> <p>Jim was with me, so we went to crossfit after the class.&nbsp; Oh man, I&#39;m still so exhausted from last saturday&#39;s race!</p> <p>Our warmup:)</p> <p>2000 m row as a team, 30 lbs kettlebell farmer carry, 7 wall balls - x 3!</p> <p>then</p> <p>see how many you can do in 1 min - no break between</p> <p>1 min push ups - (I got 32)</p> <p>1 min air squats - (48)</p> <p>1 min pull ups- (22)</p> <p>THEN</p> <p>25 burpees</p> <p>25 thrusters&nbsp; - 85 for women</p> <p>25 burpees</p> <p>every min you have to stop and do 7 sit ups!</p> <p>I was dying by the end - seriously!</p> Wed, 19 Mar 2014 06:00:00 Tue, Mar 18, 2014 http://runtyrun.fastrunningblog.com/blog-03-18-2014.html <p>I wanted more of an easy workout since I was tired from sat, but ended up with a not so easy one.</p> <p>My plan was:</p> <p>1 mile warm up</p> <p>400m</p> <p>pick up atlas stone- 75 lbs - walk/drop pick up - x 6 times</p> <p>400 m</p> <p>pull tire to me - 4 x</p> <p>400 m</p> <p>carry bucket&#39;</p> <p>400 m</p> <p>tractor pull with tire</p> <p>Repeat all 3 x</p> <p>Well I only made it 2 x and felt like my body wasn&#39;t ready to push</p> <p>I ran an extra 4 miles - but 2 were straight back into a nasty cold head wind.&nbsp; I was miserable and in a bad mood by the time I got home.&nbsp; Ugh</p> Tue, 18 Mar 2014 06:00:00 Mon, Mar 17, 2014 http://runtyrun.fastrunningblog.com/blog-03-17-2014.html <p>I&#39;m not often completely frustrated at crossfit, but today i was almost in tears.&nbsp; It is sooo rediculous, but I can&#39;t even get one double under now (the rope goes under your feet 2 times for each jump).&nbsp; It&#39;s all about timing, I just don&#39;t feel it yet.</p> <p>So today we did &quot;Annie&quot; and i didn&#39;t even finish it!&nbsp; Here&#39;s the workout</p> <p>50-40-30-20-10</p> <p>Double unders</p> <p>sit ups</p> <p>you do 50 DU, then 50 Sit ups, then 40 DU and so on.&nbsp;</p> <p>I had to stick around and just do other things to get a workout it.</p> <p>3 sets</p> <p>bench press - 75&nbsp; - 8 reps</p> <p>1 leg decline lunges - 50 lbs</p> <p>Later in the day, I ran the water tower trail as a recovery run</p> Mon, 17 Mar 2014 06:00:00 Sat, Mar 15, 2014 http://runtyrun.fastrunningblog.com/blog-03-15-2014.html <p>I was going to start this blog out saying &quot;I think I could&#39;ve done better here&quot; or &quot;Here&#39;s where I should&#39;ve improved&quot; - But quite frankly I&#39;m surprised I did as well as I did.&nbsp;</p> <p>I raced the Georgie Atlanta Spartan Sprint last week, and I was still pretty fatigued.&nbsp; In fact on Thurs I tried adding a measely 800 m at race pace into my run, and I was too breathy to complete it.</p> <p>Plus, I didn&#39;t feel like I had the &quot;fight&quot; in me - It usually takes a few weeks to get that back after racing</p> <p>So I came in with no expectations (well maybe a little) and a hope to be able to hold a respectable time.</p> <p>2nd place overall and a gift certificate to st George Running Center!</p> <p>&nbsp;</p> <p>Standing at the starting line felt a bit foreign - I hadn&#39;t ran a 10k, or a non obstacle race, in over a year.&nbsp; i hadn&#39;t trained for this - tempo runs and most street runs weren&#39;t even part of my workout anymore.&nbsp; I stood there with my running center girls - Amber Green, Marci Jacobsen,&nbsp; Jessica Brazzeel&nbsp; and it felt good to be part of the &quot;family&quot; again.&nbsp; I&#39;m not gonna lie - it was a far different starting line than a Spartan.&nbsp; The men had runner&#39;s bodies - not the chisseled abs and bulging muscles I was used to seeing haha.&nbsp; Same goes for the women.&nbsp; I&#39;m not saying anything bad about it - It was just different.&nbsp;</p> <p>So we started off - and it felt GOOD to be able to get into a rhythm and go.&nbsp; The first mile has a pretty good downhill, and then they roll after that.&nbsp;It is ran through a BEAUTIFUL Snow Canyon State Park, and then out into surrounding neighborhoods.&nbsp; The second half has more inclines than declines.&nbsp;Here are my splits.</p> <p>5:20</p> <p>5:44</p> <p>5:40</p> <p>5:55</p> <p>6:18 (eke!)</p> <p>6:05</p> <p>So the wheels came off a little at the end,and I was feeling the past week&#39;s fatigue.&nbsp;I ran a little too conservatively on the downhill portions to make up the split between 1st place (Amber Green) and I.&nbsp; She really took off from the get go, and I just couldn&#39;t close the gap.&nbsp;</p> <p>But considering how&nbsp;I felt 2 days prior, I need to be SUPER happy with my performance and chalk it up to a great training run.&nbsp;</p> <p>&nbsp;</p> <p>2nd place and a $50 gift certificate to St George Running Center!</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 15 Mar 2014 06:00:00