Training Thursday

Oops…Thursday, not Tuesday again.

Quick recap of the last week:

Friday – Fran PR!

The first time I did Fran I didn't used the prescribed weights. The second time I did, and added 3 minutes to my time. This time I did it with the prescribed weights again and shaved that 3 minutes back off my time, very happy with that time! I'm still using bands for my pull ups, but hopefully I won't have to use them much longer.

Saturday – 10km long run. Could call this a shuffle, even. It was horrible but I got it done. 12km on the plan for tomorrow. Getting up earlier and trying new fueling options to hopefully prevent the shuffle from happening again.

Sunday – 2 hour skills clinic at the gym. We worked for the first half on gymnastics – handstands, kipping, ring dips, muscle ups (um I am no where near muscle ups so did not remotely attempt). The second half was more my style – new back squat PR, snatch drills, 7 minute snatch workout and a 7 minute clean&jerk workout. If only I could just power and Oly lift for the rest of my life, I'd be a happy girl.

Monday and Tuesday – rest days cuz I had other fun things to do (recaps tomorrow).

Wednesday – 4.5km run followed by a short 5min home WOD (3 rounds 10 weighted air squats, 10 weighted sit ups and 10 push ups then 1 min plank).

Thursday – CrossFit. Found out I can push press 85#. I intended to do clean and jerks for the ground to overhead portion of the WOD but apparently the push press was happening. Not too shabby since I don't think I've done 85#, ever, and I did it 18 times (the last 2 were split jerks).

The next week is going to be sporadic, as I work this weekend and then am traveling for a conference next weekend. I've moved my run schedule around to accommodate the travel (yay for hotel treadmills) and will be dropping into a local CrossFit for a couple of workouts as well. I will also be pool lounging when I am not learning. Combining learning and relaxing is my kinda business trip.

If you could do only one form of exercise for the rest of your life, what would it be?


Training Thursday

I have been a bad half marathon wannabe.

I did not run last week. At all. I had every intention of running, really I did, but as usual life got in the way.

But I'm back on track (mostly) this week.

Monday: CrossFit

Tuesday: CrossFit

Wednesday: 2.5km run: it started out really well, did the first km in 5:43 which is probably the fastest I've ever run a km before. Then it went downhill – my heart rate was really high and I couldn't catch my breath. I think it has a lot to do with under hydrating and not enough sleep. I'm making a conscious effort to drink more water and I'm even tracking it to make sure I get enough.

Today: CrossFit


Friday: 4x400m run, and maybe the gym if I feel up to it

Saturday: 10km long run

Sunday: skills clinic at the gym

I'm going to take my time doing the long run and not stress about time, just get the distance covered. I will definitely do the run/walk method – 10min run to 1min walk.

We did a really fun WOD on Tuesday:

21-15-9 deadlifts (95 for women) with 10 box jumps (20″) after each set. As it was explained to me this workout was about intensity instead of load – the faster the better. I did the first set of 21 deadlifts unbroken but I'm still super slow on the box jumps. The second set I did 10 and 5 deadlifts, and then did the 9 unbroken. I finished in 4:26 and my legs were shaking! It's pretty crazy that you can get a great workout in less than 5 minutes.

I'm looking forward to the weekend and having a few days off. Hope everyone has had a good week so far!

What was your favourite workout this week?


Running Errands (Literally)

(Did you know Rock The Dogs has a Facebook page now? I’d love it if you hopped on over and “liked” it! )

I’m doing my best to pretend I don’t have a race on Sunday. A triathlon. And that I still can’t swim to save my life (that’s a lie – I can save my life, just not swim efficiently or effectively or fast or, or, or…)

Last Friday I was supposed to do a long run of 6km, but I woke up in the middle of the night with excruciating stomach pains. They finally went away midday, so I headed to CrossFit for the 4pm class. The WOD was brutal:

1km run
50 bench press
25 back squat
1km row

I managed the run in 6:03 which I was pretty happy with, given how hot it was and how much I suck at running lately. I did the bench presses at 45# and the squats at 115#. It took around 23 minutes I think.

By the evening my stomach hurt again – I’d even laced up and gone outside to run, but didn’t think I could risk it.

The long weekend happened (I worked), and on Wednesday morning I met up with fellow FitApproach #sweatpink Ambassador Michelle of Push.Pump.Progress for a hilly trail run! It was neat exploring a new area and meeting a new friend, and the hills were ridiculous.

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Wednesday afternoon at CrossFit we did the WOD that I am STILL feeling today:

Every Minute On the Minute
10 deadlifts
100m row penalty for not getting 10 in a minute

I started off with the prescribed weight of 135#, but by the 5th or 6th minute my legs were BURNING and I just couldn’t continue at that weight.  We switched plates and I finished with 115#.  I love deadlifts, but not 100 in 10 minutes. (And I had to row 200m after, too).

And now it’s Friday and my hamstrings and glutes are still in some serious pain from that workout.  It made my long run this morning pretty difficult.

I had 8km planned for today, and the forecast was calling for thunderstorms.  I had gotten permission from a friend I’m cat sitting for to use her treadmill, but when by noon the rain still hadn’t shown up I decided to combine errands and running, and run the 4km to my friend’s house, check on the cats, and run home for a combined distance of 8km.

I gotta say that it was a lot more fun to run with a destination in mind.  I don’t really like out and backs as much as I like loops, or even better, point to point.  My run felt like it had a purpose beyond just covering the 8km.

My screaming hamstrings and glutes made my pace a lot slower than I’d intended, and led to some walking up hills, but overall I was pretty happy to be out running the longest run since my injury in March.

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Tomorrow is Fight Gone Bad at the gym – we are doing it as a fundraiser for the Heart and Stroke Foundation. At this point I don’t think I’ll be participating, as I’m sore AND have a race on Sunday, but I’ll bring my gym clothes with me, just in case.  In either case there will be lots of pictures and a recap next week!

Have a great weekend!

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Have you ever “run” errands before?
Anyone else racing this weekend?

Tri Training Tuesday

You like that alliteration, don’t you? I’m so clever.

Happy May 1! I can’t believe it’s May already – it still seems like New Years was just here.  Time moves way too quickly for me these days.

May means – eye doctor and therefore new glasses, one month closer to my June specialist appointment, VACATION at the end of the month, and yes, one month closer to my try-a-tri.

Uh so I attempted to swim last week.  Attempted because I got dressed in my suit and went to the community centre pool (yes I did wear normal clothes over top of my suit, it is Canada and still cold here) at 10:30 like the times indicated for lane swim.  Although on this particular day they had decided to change it to 11:30.  So I left and came back at 11:30.  But there were no lanes put up, and the lane pool was full of older people (and a gentleman in a wheel chair?) and thus not conducive to swimming laps.  So I went home and had a nap instead.

This week I have a new plan of attack – I’m going to go to a different pool, at 7am, and hope that I can beat the crowd. And that maybe they’ll have lanes set up.

My training for this week will hopefully look something like this:

Monday – rest (I was just lazy, and tired from working 3 overnights in a row)
Tuesday – Run + CrossFit
Wednesday – Bike + CrossFit
Thursday – Swim + CrossFit
Friday – Run + CrossFit
Saturday – Bike + CrossFit (or just CrossFit – and if so then Sunday will be Bike)

I’m still not sure how many workouts a day is normal – I feel like a crazy person scheduling 3 in a day, but I’m hardly running 19miles, and I’m used to doing 2 a day fairly often.  If anything the CrossFit will go from 5 to 4 days this week, but I really need to get the 2 bikes and 2 runs in (oh and the swim, clearly).

Things I have learned so far:
- my bathing suit doesn’t look that bad on
- I’d really like a funky suit – kinda like this:
- I need a new bike!!

On another topic – I was chosen to become a FitFluential Ambassador! I’m very excited to be joining the ranks of other inspiring, fit, like-minded ambassadors. 

Not sure what FitFluential is? Check out their site at and read the “About Us” and “Ambassadors” sections.  I’m really flattered and honoured to be chosen!

Now back to bed for a nap (hard life, I know, but I work again tonight) then off for a run and then the gym.  Apparently we are doing Fran today – I’m going to be so sore tomorrow!


Pull ups

Happy Tuesday everyone!