At the beginning of every week, I make a (flexible) workout schedule. Planning my workouts is imperative for my life (I’m busy) and my goals (training for a marathon). Every week is a little different based on how my body feels and what I need to accomplish. I knew I had a race on Saturday so I planned last week’s workouts accordingly. I wanted to ensure I was prepared yet still rested. I made sure to go to CrossFit at the beginning of the week, get a short run in, flush out my legs with a spin class, and take two rest days. Here’s what last week’s workouts looked like, a recap of Saturday’s race (plus a lifting PR!)
We warmed up before working on some snatch deadlift. I went really light – worked on my form.
Then the WOD was:
I love being able to do a workout Rx. I got 153 reps, which is the best score I’ve gotten for this workout! (I’ve done it twice before). Still need to work on stringing my toes-to-bar together…
4 miles + 7 x 200m sprints + 15 minute bike
Spinning – 45 minute spin class.
RBC Run for the Kids 25K Race (15.5 miles).
The RBC Run for the Kids is a race supporting mental health and features a 5K, 15K and 25K race. The 15K and 25K race start-times were 7am so I got up at 5:15am to get ready, eat, etc. I had 2 hard-boiled eggs and a banana, wore a new top from Saucony (with a tank top underneath), leggings my shoes and all of my other running essentials. It was the perfect morning: clear and 14C (60-ish F). Mom dropped me off at the start line, I warmed up a bit and then we were off.
Since I have been training and thinking in miles, that’s how I paced myself and how I’ll recap this race (your welcome, Americans). I’ve said it a billion times: we just need one system. For reference: 1 mile = 1.6 kilometers.
Anyways, as usual, it took me a few miles to get into the run. For the first few miles, I stayed with the “2 hour and 15 minute” race pace bunny but then I couldn’t keep up. I thought that as long as I saw him ahead then I was in good shape – I know how to pace myself (thank you Garmin) but I like the extra motivation for a race and I wanted to finish in 2 hrs and 20 minutes.
I felt steady until about 8 miles – my legs felt like dead weight. But I pushed through and stayed on pace with this random man a bit ahead of me. When we got to the point when the 15K-ers turned right and the 25K-ers went straight, I really wanted to turn right haha. But I went straight and trucked on. I got a bit of a boost when I saw the pace bunny at 11 miles and realized I was only a few minutes behind. Yay! After the turn-around point there was a big, windy hill that wasn’t very fun. Once I got through the hill, I caught a second wind at 13 miles and started passing peeps – I love that feeling. At the last mile, I picked up my pace.
I finished in 2 hours and 18 minutes – a time I am really happy about and proud of! I get into trouble in my head when I focus too much on my time and speed but I feel like I am in a really good place with that right now: I simply want to do the best that I can. I felt fast and strong during this race. This was also a new distance record for me – I’ve run 14 miles twice before but never this far. As Nicole says: run fast, lift heavy. Yup, I couldn’t agree more!
Once I finally found my mom, I neeeeeeeded electrolytes and food in a bad way. Coconut water, smoothie, a big bowl of turkey, kale and salsa plus a massive sweet potato hit the spot to re-fuel. I cooled down on the bike in the basement, showered, iced my knee (yay for feeling good), watched friends compete in a CrossFit comp, ate, got a pedicure with a friend, ate more, slept. Good day.
I have surprisingly not been that tired or sore on Sundays after a long run so I’ve been consistently going to olympic lifting – also because I love it now.
Yesterday we worked to find our 1 rep match for our snatch and clean and jerk:
Snatch – 55lbs
Clean & Jerk – 85lbs (10 lb PR!)
Then I did the CrossFit foundations class with two friends who were trying out CrossFit. The WOD was:
I used 15lbs for the DB thrusters and subbed 8 “negatives” for the pull-ups – finished in 11:17
After a pretty intense weekend, I am taking a well deserved and necessary rest day today :)
Also, I won’t be posting on Wednesday as I am celebrating Rosh Hashanah with my family. Have a great week (Shana Tova to those celebrating) and speak to you on Friday!
Questions of the day…
Did you race or compete this weekend? Are you working out or resting today?
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