No work out.
COMMENTS:
General: Alright day, it was really shitty weather and my body is pretty beat up anyway.
Nutrition: Went with a cheat tonight, had some Ben and Jerry's. Otherwise clean
Body: Calves are sore.
Sleep: 8 hours
Reflections: Nothing really. Ready to hit it tomorrow hopefully..
Thursday, September 30, 2010
Wednesday, September 29, 2010
Track Day
For 20 minutes, run 400m. Rest the time it takes to complete the 400m, then repeat.
1. 1:10
2. 1:17
3. 1:20
4. 1:22
5. 1:25
6. 1:35
7. 1:30
8. Finished 30m meters past halfway of 1 lap with the remaining 50 seconds
COMMENTS:
General: Didn't PR from the last time I did this, attribute that to not training much recently. Really good work out though, it's a mental game to finish the last few for sure.
Nutrition: Good, had some beans and salad dressing and some fish with dinner that had breadcrumbs in it.
Body: Knee hurts from running, both achilles hurt. Is my body telling me to rest? -_-
Sleep: Shitty quality, like 9 hours though
Reflections: Probably need a rest day to let the muscles heal, so I might just go on a walk tomorrow since it's a scheduled rest day anyway. We'll see.
1. 1:10
2. 1:17
3. 1:20
4. 1:22
5. 1:25
6. 1:35
7. 1:30
8. Finished 30m meters past halfway of 1 lap with the remaining 50 seconds
COMMENTS:
General: Didn't PR from the last time I did this, attribute that to not training much recently. Really good work out though, it's a mental game to finish the last few for sure.
Nutrition: Good, had some beans and salad dressing and some fish with dinner that had breadcrumbs in it.
Body: Knee hurts from running, both achilles hurt. Is my body telling me to rest? -_-
Sleep: Shitty quality, like 9 hours though
Reflections: Probably need a rest day to let the muscles heal, so I might just go on a walk tomorrow since it's a scheduled rest day anyway. We'll see.
Tuesday, September 28, 2010
Back Squats, Conditioning
Back Squat 5-5-5
215
225
225
2nd
5 Minutes of barefoot jump roping, mixing in double unders, one footed, etc.
2k Row at slow pace, picked it up for 50m bursts periodically
Time: 8:45
COMMENTS:
General: I know I said I was going to wait 30 days with the elbows, but I've been stir crazy and since the elbows felt semi-decent the last few days I figured I'd see if they felt alright. The end result was positive because they feel alright, except my right one feels a little weird. Tomorrow I'll see how they feel again. Back squats were a little lighter than normal, all the sitting I do in college makes me sore before I even start squatting heavy....
Nutrition: Good, ate a huge dinner. Had some beans and salad dressing, otherwise strict.
Body: Alright, knee felt OK during all exercises. Surprisingly the achilles didn't bother me during the jump roping. Back sore from sitting so much....
Sleep: 9 hours, shitty quality. Thinking once my training starts again I might take melatonin to make up the difference in shitty sleep here.
Reflections: I'm glad I did some exercises today to test the elbow. I'm at day 15 right now, and I'm going to be extremely cautious of what else I do to test them out from here on out. Going to do a metcon and some running tomorrow hopefully. I feel like coming back from elbow problems will be a piece of cake compared to coming back from a brain injury, like I already did this year so I'm optomistic- plus I have something serious to train for and slacking for the sake of it won't work.
215
225
225
2nd
5 Minutes of barefoot jump roping, mixing in double unders, one footed, etc.
2k Row at slow pace, picked it up for 50m bursts periodically
Time: 8:45
COMMENTS:
General: I know I said I was going to wait 30 days with the elbows, but I've been stir crazy and since the elbows felt semi-decent the last few days I figured I'd see if they felt alright. The end result was positive because they feel alright, except my right one feels a little weird. Tomorrow I'll see how they feel again. Back squats were a little lighter than normal, all the sitting I do in college makes me sore before I even start squatting heavy....
Nutrition: Good, ate a huge dinner. Had some beans and salad dressing, otherwise strict.
Body: Alright, knee felt OK during all exercises. Surprisingly the achilles didn't bother me during the jump roping. Back sore from sitting so much....
Sleep: 9 hours, shitty quality. Thinking once my training starts again I might take melatonin to make up the difference in shitty sleep here.
Reflections: I'm glad I did some exercises today to test the elbow. I'm at day 15 right now, and I'm going to be extremely cautious of what else I do to test them out from here on out. Going to do a metcon and some running tomorrow hopefully. I feel like coming back from elbow problems will be a piece of cake compared to coming back from a brain injury, like I already did this year so I'm optomistic- plus I have something serious to train for and slacking for the sake of it won't work.
Monday, September 27, 2010
Rest Days
Took 2 rest days in a row since the run, just because my right achilles has been bothering me. I will be working out tomorrow though and it feels a lot better right now than it has all day.
Been perfect with nutrition for 2 days now, minus oatmeal with PB at breakfast.
Been perfect with nutrition for 2 days now, minus oatmeal with PB at breakfast.
Saturday, September 25, 2010
Trail Running
93 Minute Trail Run, Riverlin St Trails with Contois @ his pace mostly. Maybe 5 minutes of walking scattered throughout to refuel and hydrate.
Also walked a good 2.5 hours in the PM with going to the mall and stuff.
COMMENTS:
General: Felt good to do a workout today... I've been a prisoner in my own body these last couple weeks. Really fell off the wagon. The run was good, and I could've gone longer with more water/food, which makes me happy. At my peak last time of LDR I could go about 2.5 hours comfortably, and I know I could've gone 2 hours today with water and fuel
Nutrition: Awful, and has been for over a week. No excuses, and it's time to get back on track. Today was a good start with the exercise.
Body: Knee is extremely in pain, not sore which scares me. It's honestly never hurt as much as it did today after my run. My right achilles hurts too.
Sleep: 8 hours
Elbow: It's OK. It's been 13 days since I began resting it (12th) and I've definitely noticed improvements but it's still got a long way to go. I'm going to start paying more attention to the healing process by taking more fish oil and icing/heating/massasing it.
Reflections: I'm going to go ahead and not get mad at myself for the last week. I worked out once, and ate shitty all week. But now it's time to get serious because I am not going to DNF this race, and my training needs to be top notch. I need to make sure my knee is good before I run again, because it actually scares me how bad it hurts right now, but other than that I felt good on my feet. I need to get trail running shoes soon.
Also walked a good 2.5 hours in the PM with going to the mall and stuff.
COMMENTS:
General: Felt good to do a workout today... I've been a prisoner in my own body these last couple weeks. Really fell off the wagon. The run was good, and I could've gone longer with more water/food, which makes me happy. At my peak last time of LDR I could go about 2.5 hours comfortably, and I know I could've gone 2 hours today with water and fuel
Nutrition: Awful, and has been for over a week. No excuses, and it's time to get back on track. Today was a good start with the exercise.
Body: Knee is extremely in pain, not sore which scares me. It's honestly never hurt as much as it did today after my run. My right achilles hurts too.
Sleep: 8 hours
Elbow: It's OK. It's been 13 days since I began resting it (12th) and I've definitely noticed improvements but it's still got a long way to go. I'm going to start paying more attention to the healing process by taking more fish oil and icing/heating/massasing it.
Reflections: I'm going to go ahead and not get mad at myself for the last week. I worked out once, and ate shitty all week. But now it's time to get serious because I am not going to DNF this race, and my training needs to be top notch. I need to make sure my knee is good before I run again, because it actually scares me how bad it hurts right now, but other than that I felt good on my feet. I need to get trail running shoes soon.
Tuesday, September 14, 2010
NJ Ultra Festival (50k) Race
http://www.njtrailseries.com/njultrafestival
Game Plan:
As I write this (9/14/2010) I have been going over a plan to approach this goal for the last couple days in my head. So far, this is what I've come up with.
Note: This is all based on assuming I will not be attending the Spring semester at Springfield college. Most likely will be returning home to attend somewhere near there so I can have my car, and therefore hit trails. I also would then be able to eat how I want to again.
Layout:
Remainder of September-End of October- Focus on the following:
- Losing weight (5 pounds maybe, just to be lighter. I'm sure it can't hurt)
- Getting elbow healed (Can't do cleans with the pain right now, those are helpful for the race)
- Getting diet under control (paleo)
- Improving my running technique
- Reading up on ultra runners with experience, game planning for the actual race
- Follow program with some changes (due to lack of ability here on campus)
October-December 22
- Do as many trail runs as possible (when home for the weekend)
- Keep diet dialed in
- Follow program as best I can. Hopefully can use the elbows again.
December 23-March 19th
- Completely strict training
- Diet dialed in, experiment with stuff I can consume while running
- Anything else for pre-race preparations
PROGRAM/SCHEDULE:
Day 1: Crossfit Metcon/Strength Day Paired with CFE (short distance intervals)
Day 2: Metcon/Strength Day/Active Recovery Day
Day 3: Crossfit Metcon/Strength Day Paired with CFE (medium distance intervals, no more than 10k run)
Day 4: Rest Day
Day 5: Metcon/Strength Day/Whatever Paired with a long Walk/Ruck
Day 6: Long Run
Day 7: Rest
All tentative, got to see how it works but I like it so far. Will update with further stuff.
Game Plan:
As I write this (9/14/2010) I have been going over a plan to approach this goal for the last couple days in my head. So far, this is what I've come up with.
Note: This is all based on assuming I will not be attending the Spring semester at Springfield college. Most likely will be returning home to attend somewhere near there so I can have my car, and therefore hit trails. I also would then be able to eat how I want to again.
Layout:
Remainder of September-End of October- Focus on the following:
- Losing weight (5 pounds maybe, just to be lighter. I'm sure it can't hurt)
- Getting elbow healed (Can't do cleans with the pain right now, those are helpful for the race)
- Getting diet under control (paleo)
- Improving my running technique
- Reading up on ultra runners with experience, game planning for the actual race
- Follow program with some changes (due to lack of ability here on campus)
October-December 22
- Do as many trail runs as possible (when home for the weekend)
- Keep diet dialed in
- Follow program as best I can. Hopefully can use the elbows again.
December 23-March 19th
- Completely strict training
- Diet dialed in, experiment with stuff I can consume while running
- Anything else for pre-race preparations
PROGRAM/SCHEDULE:
Day 1: Crossfit Metcon/Strength Day Paired with CFE (short distance intervals)
Day 2: Metcon/Strength Day/Active Recovery Day
Day 3: Crossfit Metcon/Strength Day Paired with CFE (medium distance intervals, no more than 10k run)
Day 4: Rest Day
Day 5: Metcon/Strength Day/Whatever Paired with a long Walk/Ruck
Day 6: Long Run
Day 7: Rest
All tentative, got to see how it works but I like it so far. Will update with further stuff.
30 Min Run
30 Min Run on Treadmill, 0% grade, Between 7.5-8.5, Ran about 3.8 miles.
COMMENTS:
Running on the treadmill is going to blow for the next couple months.
Nutrition was shitty
COMMENTS:
Running on the treadmill is going to blow for the next couple months.
Nutrition was shitty
Sunday, September 12, 2010
Elbow Update
It looks like not listening to my body finally caught up with me. My elbow on my right side (and I guess on my left too, just not as bad) is in the worst shape it's been in yet. While shoulder pressing earlier I felt it go, and I now realize that working through it will do absolutely nothing positive besides bolster my ego.
Although it's extremely difficult I hope to be able to Crossfit again someday, so I need to just do the right thing and call it quits with straight up Crossfit right now. This lines up well with the idea I had of running a 50km race in the spring (NJ Ultra Festival 50km race on March 19, 2011) and the likely chance that I won't be staying at Springfield college because I don't really like it here. Therefore:
For the next month or two, I'm going to solely focus on things like heavy squatting 1-2x a week (that's the only heavy lift I can do without pain), paired with lots of running, walking, core strength, lower body/abdominal bodyweight exercises, etc. I will probably adopt a more primal style of exercise and not "work out" as much, simply because I cannot motivate myself to do metcons consistently with such limited exercises. I will continue to do CFE 2-3x a week. On weekends when I go home, I plan to do a long run every time on trails in my town to help build up my aerobic capacity. At SC I will do a lot of sprints, intervals, barefoot running to strengthen my feet and build up some muscles to run this race.
My plan is to not change my diet. I cannot function well without eating paleo-ish at the least so I need to continue it and actually tighten it up if I'm not going to work out as much. Extra bodyfat won't help with any running race so I might need to focus on cutting for a while. It'll be extremely difficult but that's life.
Basically if I can maintain my lower body strength and get a little better at running between now and December 22 (when I come home) I think I'll be in good shape to train really hard for the race. I will not do anything at all with my elbow starting tomorrow for 1 month (October 12) and if I'm still not confident it's healthy then I'll re-evaluate from there.
I'll update with any more information.
Although it's extremely difficult I hope to be able to Crossfit again someday, so I need to just do the right thing and call it quits with straight up Crossfit right now. This lines up well with the idea I had of running a 50km race in the spring (NJ Ultra Festival 50km race on March 19, 2011) and the likely chance that I won't be staying at Springfield college because I don't really like it here. Therefore:
For the next month or two, I'm going to solely focus on things like heavy squatting 1-2x a week (that's the only heavy lift I can do without pain), paired with lots of running, walking, core strength, lower body/abdominal bodyweight exercises, etc. I will probably adopt a more primal style of exercise and not "work out" as much, simply because I cannot motivate myself to do metcons consistently with such limited exercises. I will continue to do CFE 2-3x a week. On weekends when I go home, I plan to do a long run every time on trails in my town to help build up my aerobic capacity. At SC I will do a lot of sprints, intervals, barefoot running to strengthen my feet and build up some muscles to run this race.
My plan is to not change my diet. I cannot function well without eating paleo-ish at the least so I need to continue it and actually tighten it up if I'm not going to work out as much. Extra bodyfat won't help with any running race so I might need to focus on cutting for a while. It'll be extremely difficult but that's life.
Basically if I can maintain my lower body strength and get a little better at running between now and December 22 (when I come home) I think I'll be in good shape to train really hard for the race. I will not do anything at all with my elbow starting tomorrow for 1 month (October 12) and if I'm still not confident it's healthy then I'll re-evaluate from there.
I'll update with any more information.
Thursday, September 9, 2010
Deadhangs, Row
3x Max Rep Strict Pullups
9, 8, 6
* The pullup bat SC sucks. It's got no grip and has a slippery coating making grabbing the bar much more difficult. I attribute that to my numbers not being very good.
Tabata Row For Max Calories: 68 (PR was 74 in "tabata this") Damper setting 10
COMMENTS:
General: Took Kind of a light day because I'm lifting at 6:30 with the powerlifting dudes. Still wanted to get some work done though.
Nutrition: Good until dinner and I had a bunch of junk.
Body: Fine, back is pretty toast though.
Sleep: 7 hours
Reflections: Nothing. I really don't like this school that much and it's kept me in a bad mood the last few days.
9, 8, 6
* The pullup bat SC sucks. It's got no grip and has a slippery coating making grabbing the bar much more difficult. I attribute that to my numbers not being very good.
Tabata Row For Max Calories: 68 (PR was 74 in "tabata this") Damper setting 10
COMMENTS:
General: Took Kind of a light day because I'm lifting at 6:30 with the powerlifting dudes. Still wanted to get some work done though.
Nutrition: Good until dinner and I had a bunch of junk.
Body: Fine, back is pretty toast though.
Sleep: 7 hours
Reflections: Nothing. I really don't like this school that much and it's kept me in a bad mood the last few days.
Wednesday, September 8, 2010
Deadlift, Burpee Box Jumps, Knees to Elbows
1st
Deadlift 3-3-3
315 Straight Across
2nd
5 Rds For Time:
10 Burpee Box Jumps
10 Knees to Elbows
Time: ~9:30 (stopwatch was messed up)
COMMENTS:
Deadlift 3-3-3
315 Straight Across
2nd
5 Rds For Time:
10 Burpee Box Jumps
10 Knees to Elbows
Time: ~9:30 (stopwatch was messed up)
COMMENTS:
- General: OK day for training. The deadlifts were kind of dumb because I had to drop them on a mat at the school's fitness center, so I had to take a step in after each lock out to drop it. The metcon was pretty good for one I made up on the spot. Some of the K2E's were not full ROM, and I allowed it because I need to work on stringing them together and it will come in time.
- Nutrition: Really good. Had corn pops with breakfast <3>
- Body: Felt good, chest was sore though.
- Sleep: 8.5 hours
- Reflections: Not much. Going to run tomorrow, and lift with the powerlifting guys friday. Looking forward to both.
Tuesday, September 7, 2010
Is he back!? Lets hope
1st
Back Squat 3-3-3
Used 245 straight across
Bench Press
155x3 For Max Reps:
7,5,5
2nd
CFE Wod:
5x800m Run w/ 90 second recoveries (wearing the Vff's)
1. 2:44
2. 2:56
3. 3:02
4: 3:09
5. 3:18
COMMENTS:
Back Squat 3-3-3
Used 245 straight across
Bench Press
155x3 For Max Reps:
7,5,5
2nd
CFE Wod:
5x800m Run w/ 90 second recoveries (wearing the Vff's)
1. 2:44
2. 2:56
3. 3:02
4: 3:09
5. 3:18
COMMENTS:
- General: Finally started classes and starting to settle in.NSO lasted all weekend and we had no free time at all. The gym opened today so I hit it up. My elbows hurt from the bench, but there getting no better resting them and I am beginning to think it's similar to how my left knee acts up, but I've always been able to go through that and it usually it's that big of a deal. My times and numbers were low, but that was expected with practically no training besides sprints on Saturday the last ~5 days. Going to start to hit my work outs like I mean it from this point on, barring any set backs.
- Nutrition: Not great, not strict. I can't eat strict in the cafeteria here, but I can eat close. I did have frozen yogurt twice today as well.
- Body: Felt fine, felt too rested -_-
- Sleep: Not great. Haven't been sleeping well and been napping a lot since I moved in (expected)
- Reflections: Just glad to be back. I really want to run an ultra in the spring, but without trails here to train on I don't know how that's going to work out. Going to try and talk to some ultra-experienced people to see their take. I'm really focusing on strength and endurance right now, and probably for a while since I can basically not do dips and some other movements here. I'm debating switching schools at the half year already because I don't really like it here that much, but we'll see what happens. I honestly hate that CFE Wod so much, it sucks beyond the usual amount for me, but I'm glad I finished it this time (DNF'd last time)
Thursday, September 2, 2010
Update
Been getting back in the swing of things, elbows are not feeling to great but without proper training I refuse to blog some days. I'll get back to it as soon as I start hitting WOD's hard again.