Thursday and Friday

Yesterday was a rest day and today is speed work. The plan, always easier than the work, is 1/4, 1/2, 1 mile, 2 mile, 1 mile, 1/2, 1/4.

Wed. Crossfit

OK, no boring explanation of my grueling Crossfit workout. Just a quick summary that after the warm up, we did a 24 minute workout that included push-ups, squats, walking lunges, wall balls and kettle bell swings. Thursday will be a rest day, Friday and Sunday are run days and Sat. a Crossfit day.

Crossfit Tuesday

A standard Crossfit workout: 7 deadlifts(I did it at 175 lbs), 7 pull-up(I need a 1.5" band for help) and 7 burpees-7 rounds. This was the most weight I have ever used in a workout.

Monday Rest

and I needed it. Now I am ready to go.

Lots of Runs

I was in OC this weekend, so I ran instead of any Crossfits. 3 miles Friday afternoon, 5 on Saturday and 5 on Sunday.

Meryl and Chris' Saturday

Chris: 3 smallest Pine Top loops (about 1.3 each) and 2 laps around the track, a bit over 4 miles.

Meryl: Pine Top backwards, 3 laps around the track, Pine Top forwards, 2 laps around the track, a bit over 5 miles in 46:14. 14 miles in 4 days, 17 in the week.

Meryl's Thursday

Chris was going to run with me, but he had to wait for the AT&T guy (4pm-6pm) because we've been having internet problems.

I ran 2 small Pine Top loops (3 miles) in 27:04, but I did stop for about 10 seconds to adjust my pant leg, so I should have clocked in a bit below 27. Pretty good considering I ran 6 miles yesterday. I was proud of myself at least.

Wed. Crossfit

There are no easy days at Crossfit. No one cares what you did yesterday. They do try not to abuse the same muscle group two days in a row, but that is about it. So, yesterday:

Warm-up, then:

400 meter run
30 pull-ups
30 box jumps
30 Dumb bell presses
400 meter run
30 dumb bell presses
30 box jumps
30 pull ups
400 meter run

Like many other people in the group, I can't do that many pull-ups without help. In fact, I can only do one pull-up in a row. I can probably do 5 before my arms would fail. Mom can do many, many. So we use big rubber bands to help. I am down to a 1 inch band. Still, I can only do 10 at most without stopping a resting. The dumb bell presses are as hard as the weight used. But, the RX weight(the weight used by the best people in the gym for men was 50 lbs) Oh, that's 50 lbs in each hand. Only one guy in our group could do 50. The women's RX was 30. I saw one girl do 30. Mom and I did 25lbs in each hand. After 5-10, your arms are feeling it. Box jumps are the same. It is as hard as you want. RX for men, 30" boxes, 24" for women. We can do 24" jumps-at least 10, but not 60. That means standing in front of a 30" high box and jumping up on to it. Go ahead and try it. In our gym we have 12, 20 and 24 inch boxes. Mom and I use 20" boxes. This work-out took 30 minutes and you feel like you sprinted for 30 minutes.

Last Few Days

Sunday: we did a HARD 3 mile run and both pushed each other. Did it in a bit over 26 minutes.

Tuesday: were planning on both running, but the elastic on my pants SUCKED and it constantly felt like my pants were about to fall off, so I had to stop. Chris did 1.5 miles in 12 minutes (FAST!), 3 hill sprints, then some running around the track.

Today (wed.): ran 6 miles, yay! Pine Top backwards, 3 laps around the track, Pine Top forwards, small Pine Top loop (probably a tad over 6 miles), in 57 something or other. The first 4.5 miles I was going pretty fast but I was TIRED the last 1.5 miles. Proud of getting up to 6 though.

Lazy 5

I considered a Crossfit, but then got lazy and ran the Two Bird 5 miler. Boring, but easy.

Monday Rest

We went to the Carole King/James Taylor concert. No running/no Crossfit.

Weekend

HOT,HOT in Carson at the Crossfit Games. And, we came home early. Friday a.m. before going to Day 1 Games we did our own Crossfit workout in the gym at the Marriott. Then on Sat. and Sun. we deadlifted about 25,000 lbs each for the Relay for Life as part of Crossfit Tamalpais' contribution. We closed Sunday with a tough 4.5 mile lake run in the 88 degree heat.

Meryl's Thursday

Well CBH, I did it.

I ran 4 Pine Top miles in 39:56. Slow, but I was also tired from Tuesday night and I knew I was going to do the hill too, so I didn't push too hard.

Rested for less than 5 minutes, then I did 10 hill runs! (run hard to top, walk down. After the first 5 I stopped at my water for about 10 seconds to take a sip, then I started back up). So it was pretty much nonstop.

When I did these on Tuesday night all 10 were between 28 sec and 33 sec (the first was 33 and I started slower at the very beginning). THIS time all 10 were between 30-34 with my fastest LAST! I was pretty proud of myself.

Now I am going to go collapse in the shower.

Quick Run

I was in a big hurry yesterday because we were having dinner with Adam and Christine. So I could only run 4 miles-I did it as fast as I could.

Meryl & Chris Tuesday

Ran three laps around the track to warm up.

Then we did some running uphill. There's this long STEEP hill that's probably a bit over 100m and we'd run a bit slower than a sprint, but pretty much as hard as we could, and then walk down. As soon as we got to the bottom we ran up it again.

Meryl: 10 times

Chris: 7 times, and then some running around the track while I finished.

I wasn't super tired at the end, I had caught my breath each time by the time I got to the bottom, but nearly every time past 5 my legs felt like they were about to give out at the end, and now they feel like jelly.

Pretty good workout.

CBH Weekend

Friday, regular 5 mile run. Saturday, 1 hour Crossfit workout that included 4 rounds of this:

300 meter row, 12 push presses-75lbs, 12 box jumps-20 inch high, 12 kettle bell swings 44lbs, 200 meter run

Then an hour a doing pure presses.

Sunday, 5 miles as follows: 2 mile run at 15 minutes, 1 mile run at 7:35, 2 mile run at 16 minutes. Rest in between runs limited to 4 minutes.

Meryl and Chris' Sunday

Meryl & Chris ran two small around Pine Top together. Chris REALLY pushed the pace the 2nd lap and I felt like I was going to die. Then, Chris did some laps around the field and some runs up the big hill while I ran a third baby Pine Top loop.

Meryl: 4.5 miles, 41:30 (16 miles this week)

Chris: 3 Pine Top miles, plus some laps around the track and sprints, so close to 4.

Meryl and Chris' Thursday

We ran 2 of the smaller Pine Top loops together at 28:03.

Meryl: one more smaller Pine Top loop for a total of 4.5 miles at 42:16. I REALLY wanted to get that last 1.5 mile at 14 even, but I just couldn't do it. Man! 11.5 miles in 4 days.

Chris: 3 laps around the track. Some sprints back and forth across the soccer field. Between 3.5 and 4 miles total.

CBH Wed.

Wednesday was a normal Crossfit day, but a hellish workout. After the usual warm-ups, the work-out was:

10 Clean and Jerks(that the whole thing from bar on the floor to overhead) I used 85 lbs

25 pull-ups, 50 pushups, 75 squats

10 more clean and jerks

25 pullups, 50 pushups, 75 squats

10 more clean and jerks

It took most people between 22 and 29 minutes. That's 50 pullups, 100 pushups and 150 squats broken up by 10 clean and jerks with decently heavy weight.

Meryl's Tuesday

Ran 3 miles this morning around Pine Top. Forgot to time my first lap. My second lap was 13:35, so I'm assuming my first lap was a bit faster than that. So 3 miles in a little under 9 min per mile. Pretty good!

Tough Weekend for the Old Man

I am really sore this morning. Friday was a 5 mile run day. Saturday was a normal Crossfit workout. Sunday morning Mom and I ran the lake, 4+ miles at a pretty fast pace. Then Mom ran again Sunday afternoon another 2+ miles in the heat. Monday I went to another Crossfit and really worked hard. I am feeling the 4 days in a row. Today is a rest day for sure.

Meryl and Chris' Monday

Much more successful.

Meryl: 2 Pine Top loops = 4 miles in 37:19. Yay!!!

Chris: two smaller Pine Top loops, 3 or 4 laps around the track, running length of Richards road, sprints across soccer field = about 3.75 miles (plus a bit more maybe).

Meryl and Chris' Saturday

Chris ran, I didn't. I gave up after about .25 of a mile. I was tired, my shins and feet hurt.

Wed.

I did a normal Crossfit on Wednesday. Mostly the focus was arms. A workout with dumbells doing presses, cleans, snatch and squats. It was not the worst workout by a long shot. Thursday was a normal rest day. Today I will run 5 miles. I had my knees worked on this morning. Increased weight work is building my quads and hamstrings and my inflexibility shows in my knees. Stay running my friends.

Meryl's Friday

Because I'm already at 10 miles this week and tomorrow will be Chris and my's first every other Saturday 3-mile race, this morning I only ran 3 miles. I tried to run it as hard as I could.

3 miles: two small Pine Top loops, 26:41! That's shorter than a 9 minute mile! Yay! I was pretty proud of myself. I also felt like I was going to fall over.

This week: 13 miles. After tomorrow, 16 miles!