The REAL Week 1: Training for Rockin K trail marathon

Sorry to be confusing, but I had originally started a 20 week program back in December for this race before we (my cross fit coach and I ) decided to change it all up and do a 12 week cycle.  SO now I have two week one posts for this race! This is my first time training for a race without the help of a running coach, so I admit, I am a bit lost.  I am investing my money in strength training, specifically Cross Fit, and I really hope it pays off in the long run with the strength I am going to gain and the lack of injuries (knocking on a huge piece of wood)!  I do agree that I have been doing this for years so maybe I don't need a 20 or 18 week cycle anymore and yes, less is more. 

Monday:  Cross Fit class.  Back squats and front squats OH MY!   This was the same work out from last week, which I kind of liked since I didn't have to do a lot of thinking.  We did our series of percentages on the back squats and then our WOD included front squats again, working on our progression for hand stand push ups (i am just doing seated dumb bell presses) and Chin ups or pull ups.  I love that I can do an assisted chin up and still get a great work, out even with all of the help I still need.

We also had Rock Band class.  I SO love the fact the he is still enjoying rock band.  He now has several kids in his band and I think they are really going to enjoy jamming together.  The video above is their first lesson together and I think they mastered their song!

Tuesday:  5 miles easy. I woke up pretty darn sore from the WOD the day before, but more so my upper body than my lower body.  Since I am still trying to work out speed work or no speed work and the days I am going to do Cross fit, I decided that today would be an easy day with possibly run walk intervals to see how I felt.  While my upper body was on fire, my lower body felt fine.  The road alternated between straight up gooey mud, slush, ice, and snow.  The poor dogs were mud balls by the time we were done!  Glad aussies dry quickly and shed the mud.  I will just have some serious sweeping and mopping to do later! I did my 4:1 intervals again and while I felt fine, my training effect said a 5 on garmin connect app.  Does anyone else look at that and take much stock in it?  I worry that I am not recovered enough from Cross Fit to run, but I felt fine so who knows.

Wednesday:  Eventually when I get done with my PT sessions (I have one this week and one next)  I will be doing morning Cross Fit classes.  For the next two weeks, I will just be doing Thursday nights and taking this day as a rest day.   

Thursday:  Easy 5 and Cross Fit.  I was glad that the mud all froze, but I was a little worried about ice on the small amount of pavement I do.  Most of my running route was fine, except the bridge I went over to get to my gravel.  On the way out it was fine but, on the way back in the other side was a solid sheet of ice and it was black ice.  I almost fell then and I am probably sure I shouted a very bad word, but that was the only time, thank goodness. 

I am down to two private Cross Fit sessions left and I am going to miss them so much (I know, I say that every week).  This time we worked on our dead lift series and increased the weights from last time.  On my heaviest set 2 x 3 at I think 118 lb, I had a lift I did totally wrong but not intentionally. My body tried to fudge it up by using my upper back and bending my arms, and I thought I was going to break my back. I have no clue why my form and technique broke down so badly, but it did on that one and it really scared me.  After that one bad lift, I was fine, no issues but I was really, really dialed in to form and technique after that.  We also did a little mid line work series where I alternated between good mornings with the bar (10) and then 45 second planks.  After completing three sets of those it was time for the WOD.  I managed to convince Erin to let me do the rower and the assault bike for the first part since I HATE the ass bike as we all call it.  I had to row or ride for 8 calories and then do wall balls to the max for two minutes before starting over. I only had to do 4 rounds of this, but it was killer.  I felt like jello afterwards.

Friday:  Rest day and tournament set up.  Our home tournament was coming up and I had volunteered to help at the head table.  I am slowly learning Track Wrestling and how to run tournaments so I can help out when the next VP comes along. I am not sure I ever want to be a VP, but I would love to help whomever is brave enough.  We were at the gym till 10 getting brackets figured out and such thanks to the snow that had started falling around 4 pm earlier that day.  Unfortunately, my hubby was working till late so andrew was with me and did NOT get in bed very early.  We slowly had scratches coming in all night via text and email that kept changing our brackets.  Surprisingly, on the day of, we still had lots of kiddos show up despite the horrible weather.  I managed to put my big girl panties on and drive home in the crazy snow and ice since it wasn't that far, but I had to have others get my doors and locks open as everything had frozen shut.

Saturday:  Tournament day.   Up bright and early to help our VP and tournament director.  Stupid bad weather had everything in bad shape.  Maybe only 3 or so inches of snow, but lots and lots of drifts and driving was treacherous.  More scratches and more brackets to fix.  We were a learning machine though and even though the brackets were 1 hour late on being hung up, we got them done!  I did NOT like watching from up stairs, but I was good and didn't move from my post.   This is the only tournament that I have to work, so I was going to honor my job.  I posted his videos here so if you are curious, check them out.  Three matches, three losses, tons of learning.  Hoping our next and possibly last tournament is a little better!  He really was doing so well, I just don't want to end the season on a bad note.

I really debated about running post tournament.  Since I had to stay till the end, Tony took Andrew to work with him and I had some kid free time when I got home.  I ended up cleaning and doing laundry and giving the dreamill the stink eye.  I finally around 8 pm decided to just get on and do at least 3 but hopefully 5.  At 4 I quit because i thought I was going to lose my ever loving mind.  My cell phone was dead and my hubby had his ipad, so I had to dig out my old ipod to at least have some tuneage.  I wish I could be one of those people who can just grind it out, but alas, I am not.  Plus stella laid by the mill and stared at me the whole time like I was betraying her.

Sunday:  Long run day.  My hubby is putting in some long hours at his industrial clients, as well as doing a big build job at the shop.  He has had to work tons of nights and weekends lately, which means I either have to find a baby sitter or I have to run on the mill.  Since most of my baby sitters are also runners, this becomes tricky:)  I knew that Tony would want to take Andrew to baseball camp in the afternoon, so instead of a morning run, I planned on a afternoon long run instead.

I'm 5 foot tall and the top of the peak of that drift was as tall as me!

We had gotten 3 or so inches of snow Friday night, but before that we had gotten a day of rain before the snow hit.   Ice was lurking underneath the snow and in some places, I basically had to tip toe to keep from falling.  I don't have any shoes screwed right now thanks to the mild winter last year, but I think I am going to have to sacrifice my old bondis to screws.  Yak Traxs are great but they really hurt my feet unless the snow is deep.  We had horrible winds the day before that drifted the snow and made some country roads completely impassable.  Lucky for me, there is a big cattle farm on my running route and the farmer usually keeps that road plowed.  Unlucky for me, the city had bladed the roads down to the ice, so the three quarters of a mile to my paved roads were not fun.  It took me 2.5 hours to go 10 miles and my body is super sore from trying to stay up right.  I good full body work out right?  No eagles, but I think I spotted a potential eagle nest so going to have to go out with my binoculars and check it out! 

As always I am linking up with HoHo runs and Wendy from Taking the long way home.  Some of my favorite bloggers link up so check out their amazing blogs!  Have a great week!!!!