Running & Power Cleans

Wednesday: first run since race. didn't take Garmin cause I just wanted to run. Probably ran 4-5 miles. No idea my pace. Felt great.
Today:
WU: 800m row
Power Cleans 3x3x3x3x3 @ 65,75,80,90,100#
WOD:
3 rounds of:
5 PC @ 95#
10 burpees
15 KBS @ 35#
20 lat bar jumps
Time: 10:55

pr's

Saturday:
pr'd on my half marathon! Time was 1:50:13 @ an 8:24 pace
Sunday: rest
Monday: rest
Today: Fran pr
21/15/9 of Thrusters @ 65# & pullups
pr'd at 8:15 (old pr from 2009 was 13 something)

last tempo before race

Tuesday: rested
Wednesday: 800m warmup, 3 miles (23:04), 1 mile cool down

My eating was horrible today. All I wanted was peanut butter toast & chocolate. And I caved. Oh well, my run was still great. I'll pay for it tomorrow as I detox before race so I'm as light as possible!

Mile repeats

Sunday: ran 13 miles with Lynette in NYC half

Today: 800m run warmup

2x 1 mile repeats with 800 jog in between

Mile 1 in 7:01 and mile 2 in 7:02. Tried so hard to break my pr of 7:00 but couldn't cut it. So happy to see my speed improve after last weeks slower week.

Am: 3 mile jog in Mystic with S & L

Pm:

6 rounds of:

3 power snatch @65#

6 power clean @65#

12 deadlift @65#

15 double unders

200m run

Time: 23 min

tempo

1 mile warm up
4 miles in 32:31
1 mile cool down

This was horrible

5 RFT of:

Row 500m

10 burpee box jumps

10 SDHP @65#

10 thrusters @ 65#

Rest 1 min between rounds

My time: 43 min

Mile intervals

5 x 1 mile repeats with Lindsay (7:25-7:50)

Walked home and did:

30 thrusters (75# for time) time - 5 min

8 min abs

50 good mornings with 22# bar

Tunes

Another rest day but LOVIN' the time change and darkness not falling til 7- woo hoo! Bring on Spring!

I love knowing what people run to. I think it's funny to find out when hard core runners like listening to Enya & the most most serene people enjoy a little Three Days Grace once in a while. Oh, and a running pet peeve of mine- Shuffle! Ry and I share an ipod. He likes shuffle and I don't so its' annoying when we forget to change the settings for each other. Who doesn't like to know what's coming next. Really? :)

So, here is my current top 15 in Shuffle order (no judgment please):
Crazy Girl- Eli Young Band
Stronger- Kelly Clarkson
We Found Love- Rihanna
Blackout- Breathe Carolina
As* Back Home- Gym Class Heroes
Drive By-Train
You Make Me Feel...Cobra Starship
Cinema-Benny Benassi
Memories- David Guetta
Howl- Florence + the Machine
Let the Bodies Hit the Floor- Drowning Pool
Monster- Skillet
Holding Nothing Back- Jesus Culture
Grey Street- Dave Matthews Band
Bleed it Out- Linkin Park

Central Park

Fun run at Central Park with B & L. 7.40 miles in 1:06

rest day

21-15-9

am:
21-15-9
Deadlifts @ 135#
Wall Balls @20#

Time: 10 flat

pm:
3 mile easy jog

Smoked my 5

Ry came home for lunch and I got to run outside in the sunshine in the middle of the day in shorts & a t-shirt rockin' my pasty white legs. Suzanne was able to join me for this tempo run and it was beautiful.
1 mile warm-up
5 miles (39:52 pr!!!) goal was an 8 min pace so I was thrilled to hit it!
1 mile cool down (had to walk this)
*knee is starting to bother me a little again, so gonna have to watch this

Pullups, PJ, BS

WOD (with Elizabeth) this afternoon-
6 RFT of:
3 pullups
6 Push Jerks (85#)
9 Back Squat (85#)
Time: 12:28

C&J

am:
warm up: 50 box jumps
LOVED THIS WOD:
10 minutes of clean & jerk in following progression:
30@45#
30@65#
30@75#
- @ 85# til time is up

followed by tabata squats & push-ups

I only made it through 45#, 65#, & 20 @75# when 10 minutes was up (did HPC)
tabata squats: 16/14/16/16/16/16/16/16
tabata pushups: 13/9/8/8/7/7/6/6

pm:
6x800m sprints with Lindsay
ranged from 3:21-3:45 per

Friday: 12 miles (hilly) w/ Meghan @ 1:52
Saturday: 3 min wall sits, 3 min advanced plank hold, foam roller
Today: rest day

push press baby

10-9-8-7-6-5-4-3-2-1 of:
push press (75#)
burpees
situps
Time:15:45
I forgot how much I love lifting upper body. My legs enjoyed the break too. Definitely want to keep working on the pp- I think I'm ready for a pr!