Meryl & Chris Tuesday

Ran around Lake Merritt. Chris: 27:07, Meryl: 27:11. Pretty good for 3.1 miles. Walked around Lakeshore to get food after. Quite a pleasant evening activity.

Will run again tomorrow morning.

Tough Times

Everyone should be sore and tired and sick of running. We leave in a week. We only have a few more training runs left. If we worked hard, we should be drained. That is ok. Now is the time to pay even more attention to stretching, balance and stride. Make sure you feet are in good shape. Shave callouses.

This morning I went to Crossfit at 7 and did 5 rounds of the following:

12 Deadlifts at 165lb
24 walls balls-14lb
12 pushups

5 rounds of that will wake you up.

Weekend

Typical weekend workouts. Friday a 5 mile run, Sat. Crossfit (a challenging 17 minute workout called Fight Gone Bad.-it involved 5 moves(row, wall balls(20lb), Sumo deadlight high pulls(75lbs), box jumps and push press 75 lbs. You do each move for 1 minute and at the end you rest for one minute. It does 3 rounds. You could your total reps. Sunday Mom and I went for a 4.5 mile lake run. I have decided to change next weekends run. Two 4.5 milers is probably more miles than necessary. I now want to do three runs around the small lake with 15-20 minutes rests. This will be more like the relay, will test our recovery and fast two miles will be a challenge.

Meryl and Chris' Friday

Ran around Lake Merritt - 3.1 miles, 28 even. Pretty good pace.

Meryl: 15 miles this week.

Get Ready

In preparation for the trip and run I want everyone to think about what you need for race day. We will get food/drinks once we are there. Everyone should have a small sports bag for their running gear. I recommend the following:

A pair of socks for each leg you run. Do not run in new socks.
Two pairs of shoes if you have them.
A change of shirt for each leg. And, wash the new shirt/shorts MRP gets for you. New clothes that are not washed tend to rub.

Take care of your feet. Trim your toenails. Something might not hurt on mile 1 or 2, but will show up on mile 6 or 7.

Think about food and what works for you. We won't be able to stop for lunch. You need food that gives you good energy, that is easy to digest and won't upset your stomach. This is not the time to try anything new. If you want to use 5 hour energy, Monster, or something like that, make sure you have tried it a couple of times. Same goes for energy gel, etc. I tried some on my last half-marathon during the race and it was a big mistake. Think about small baggies of food that you can eat every 1-2 hours. It should include some protein, which can be a challenge. Jerky is good if your stomach can handle it. Dried fruit and nuts are fine. Even a PB&J sandwich would work. Bananas, oranges, etc. all are good. Coke, fries and a Big Mac not so much.

Wednesday

Another Crossfit day, nothing unusual. I am planning on easy five mile runs today and tomorrow, with a hard run(6 miles) on Sunday. Remember that next Sunday (9/5) we are supposed to do our last hard run-two 4 mile+ lake runs with a little rest in between.

The Shirts Are MADE!!!!

Thanks everyone for getting your size and style to me QUICK!

This is what the front looks like (for Chris and CBH's shirts)


And this is what the back looks like (Erik's as example)

Yay!!!!!

Meryl and Chris' Wednesday

Got back from our run this morning. Was going to run last night, but it was too hot and I didn't want us to die.


Meryl: 2 Pine Top loops (4 miles). First loop: 18:38, final time, 16:50 (I did better on the second loop!)


Chris: ran the first Pine Top loop with me at the same time, then he did a smaller Pine Top loop - 3.5 miles. He cooled down then did a lap around the track.


76 degrees (according to Yahoo). Not too bad. Again, running in the heat isn't TERRIBLE (although this is cooler than Hana will be), but I HATE afterwards when I am hot and tired and I want to "cool off," but can't because it's hot.

Tuesday

Yesterday at Crossfit I completed my first RX workout for men. This is big, for me anyway. Every workout includes certain weights or methods that are considered the most difficult. They are the prescribed(RX) move for the specific workout. Each workout has an RX for men and one for women. Only the best people in the class, and sometimes no one, will do the workout RX. Last week, I did my first complete workout using the RX weights for women. When I first started, I would usually do 60-70% of the RX weight for women and that would be 40% or so of the men's RX. I can now do most of the weight moves at the women's RX number, so I am up to 70-80% of the men's. Yesterday happened to involve a workout with box jumps and medicine ball cleans. The RX for men was 24" box jumps and 20lb. ball. I did it.

Monday

95 degrees, 5 miles.

Meryl's Monday

Chris and I will have to work around his Monday and Wednesday schedule until Hana - he has classes both nights and is gone from the house at 7:15 and doesn't come home till (I think) after 9pm. We may run twice on certain weekend days. We shall see.

Anyway, I just got back from a TERRIBLE run: 4 miles (a little plus because I did 2 laps around the track in between 2 Pine Top laps) - 39:02. YUCKOLA! It wasn't so much the heat (although it was 88 when I started and now apparently 83 - according to Yahoo), but my legs hurt and the air quality SUCKED. My throat hurt as I was running and I was coughing the whole time. Not fun at all :( The only thing that wasn't so great about the heat was when I was done there was no "cooling" off, but during the run it really wasn't too awful.

Another run tomorrow night.

Sunday

Mom convinced me to take Sunday off. No I will start the week with fresh legs.

Friday-Saturday

I may be overdoing it. This is my second week of working out 6 days/week. Yesterday I did a 6 mioe speed work at Drake High. 3 miles, 2 miles, 1 mile-total time 46 minutes. This morning at Crossfit, I had zero gas. We did a 400 meter run carrying a 20lb med ball. The 21-15-9 of thrusters and burpees. I used 50lbs for the thrusters and barely made it. Then, of course, we ended with another 400 m run with the 20lb. ball. I am toast. I will run tomorrow and then get back on a 5 and 2 schedule until we leave.

Meryl and Chris' Saturday

Just got back from a run.

I didn't run too well :( 2 laps around Pine Top (4 miles): 38:35, horrible pace.

Chris ran all around Mills while I was doing my Pine Top run.

Thursday/Friday

I did a quick 4-mile run last night before going to a play. Today Mom is going to Crossfit(this morning) and I will do speed work this afternoon.

Wednesday

Crossfit as usual, but with lots of running and movement.

800 m run
30 walls balls-throwing a 14lb ball 10' up
30 dumb-bell cleans(I used 30lbs in each hand)
400 m run
20 wall balls
20 cleans
100 m run
10
10
It took me about 17 minutes and I was dying. I am really good at wall balls, and I was the best runner in the class. Mom was about 1 and a half minutes behind. I may or may not run today depending upon timing. Friday and Sunday are running days for sure.

Tuesday

Just a normal Crossfit day with lots of overhead squats. I hate them because I can't squat real well with the shoulder flex you need. Anyway, another Corssfit tonight. Legs feel fine. I will run Thursday and Friday.

Meryl and Chris' Wednesday

Quick run because I need to be at work at the A's at 10.

Chris ran around and did different stuff.

I ran Pine Top as hard as I could (legs a bit sore still, but not too bad). 2 miles - 16:55

Great Weekend

Congratulations to everyone for a great 10K run Sunday a.m. Everyone is clearly on track. Work on speed and being able to run 5 miles with no difficulty. Two runs a day(3 miles each) actually works better for what we are going to do. Everyone's last really hard run should be Sunday, Sept. 5. We can discuss what it might be.

Meryl and Chris' Thursday

What a surprise, Meryl had a bad run. I've been doing this for almost a year and I consistently have bad runs. Feel like shit.