More CrossFit.

I wasn't as sore this morning as I thought I would be after yesterday's workout.


This is today's set:
Walking lunge 100 ft. (50ft)
21 Pull-ups 21 Sit-ups (5 neg pull-ups, 25 crunches)
Walking lunge 100 ft. (50ft)
18 Pull-ups 18 Sit-ups (5 neg pull-ups, 25 crunches)
Walking lunge 100 ft. (50ft)
15 Pull-ups15 Sit-ups (5 neg. pull-ups, 25 crunches)
Walking lunge 100 ft.
12 Pull-ups12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups6 Sit-ups

Total Time: 9.35

I got a really bad headache during the 3rd set, so I stopped after that. This workout called for a heck of a lot of pull-ups. I can't even do one. This will definitely help with upper body strength. Still working on handstands. Did 1 for 10 secs, and 1 for 5 secs. Getting better on the kick up.

Rock on!

My running isn't going well at all. After a few miles, my back hurts and I just don't want that any more. So, I've committed to trying some Crossfit for the next 40 days - to go along with the Lenten Season. This is what I did today:

50 push-ups ( I did them all on my knees, with plenty of rest breaks)
400m run (that's 0.25 miles)
50 sit up (I did crunches, again with a couple breaks)
400m run
50 kettle bell swing ( my gym doesn't have kettle bells, so I used 8 lb dumbbells. It freakin' hurt!)
400m run
50 squats ( I held a pole across the back of my shoulders to help with form, squatted only as far as sitting in a chair.
Run 400 m

Total Time: 21:44. I hurt already!

Later in the day, about 1 hour on the bike.

No More Pavement Runs

After the ice storm earlier this week, I know the trails would be too wet to get out for a run this morning. So, I joined up with the Landrunner's marathon training group and did a loop around the lake. I don't like to run on pavement because it really hurts my gut. I know, that doesn't make sense, but my digestive system gets screwed up for the rest of the day. Today was no exception. I ran with Shay for most of it. Reconnected with an old friend, Sueanna, and ran a bit with Stephanie, and finished off the last 2 miles with Lisa and Laura. Thanks all of you for getting me around the lake. I don't plan to run on pavement again any time soon.

Sledding

Sledding - it's not just for kids!

My training schedule had me out for a 2 mile run today. Not worth it to drive up to the trails, so I put my spikes on and did a little run in the neighborhood. I ran on the slushy-icy streets down to Will Rogers Park where the kids were sledding. I've run down there before to do hill repeats. For such a short run I might was well hit the hills. After going up and down a couple times, I grabbed an abandoned piece of cardboard and put my fat ass on it. What a ride! OK, not quite as much fun as when I was 9, but I enjoyed it!

Peace!

Icicle Run

When it's cold, you gotta dress for the cold...

I had my appointment with Dr. Odor today. Basically he said that it was too late to do anything for my L5-S1 disk. It's pretty much gone. L4-L5 disk is dehydrated and I would an ideal candidate for a a disk replacement. When? He said to wait until I just can't stand the pain anymore. For the last month or so, the pain is decreased significantly. Dr Odor attributes that to the destruction to L5-S1 and it's innervation. OK. Right now, ibuprofen works. When that stops working I'll go see him again.

Since his office isn't that far from Bluff Creek, I thought I'd go for a little run after the appointment. It's been icy out for a few days with a layer of sleet on top. I knew if I got out there while it was still below 32, the trails should be in great shape. So, I packed my sports bra, nylon tights, fleece tights, dry fit shirt, thick socks, gloves, gaiters, Get-A-Grips, hat, glasses. By chance did you notice I didn't list running jacket? I wish I noticed. Once I got changed and saw no jacket, I thought about going home, but it was so pretty out with all the ice and sunshine.

I put on my heavy wool coat and ran about 10 minutes. Too hot. Headed back to the parking lot to meet Melissa and changed into the sweater I wore for my doctor appointment. Quite fashionable, and worked! Not too hot, not too cold. The air temp was pretty cold and sucked the breath out of me as we ran. We were both good with 3.5 miles. And, no slips or falls!

YOU CAN'T EXPECT ME TO DO MATH WHEN IT'S THIS COLD!

Scott just shook his head when I left the house this morning. Wind chill was in the single digits again. I tried to explain that once you start running and are tucked in the trees, it's really not that bad. He's not a runner and just doesn't get it. Anyway, I had to get out there and figure out courses for the Sooner State Games Trail Run. After planning 3 different courses for Bluff Creek, we were denied a permit because the city wants to do some construction out there. Armed with her GARMIN we hit the trails. We warmed up quickly and had an OK run. We were both a little tired but made it, stopping frequently to check and right down split distances.

I've been told that the garmin isn't always accurate in the trails due to the switchbacks, but we were pretty close to what the signs said, so I think we have got our courses. YAY! One less thing to worry about.

It's been a good week. 28 miles of running!

Peace!

Scavenger Hunt At Bluff Creek

You know you have good friends when they are willing to help you look for your keys after a 5 mile run, at dusk, in the cold.
Thank you to Melissa, Keith, Peggy and Beth! The 5 mile run went so quickly. We spent most of it discussing our options for the Sooner State Games Trail Run as it seems Bluff Creek won't be available to us. We made our decision to hold it at Draper, just before reaching the parking lot. As we approached our cars, I realized I wasn't holding my keys! I never run holding my keys! I used to stick them in the pocket of my water belt, but once that started irritating my back, I stopped using it. Keys were stashed in my secret hiding place. I realized I was carrying them as we entered the trail. OK, I'll hold them.

Yikes, after 5 miles, of twisting turning trails, this could be a problem. My good friends all headed out with me - in separate directions. I remembered that I wasn't holding them when I "high-fived" Peggy when she agreed with me to choose Draper over Arcadia. That was at the Extension Loop. Then I remembered putting down my bottle to tie my shoe when I cyclist passed. That was the big help. Peggy remembered that was pretty early in the run. And I knew that it was on the left side of the trail, near a tree at a short incline. We did it! we found them!

Thanks friends!