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-   -   Down in Jim's Garage (https://board.crossfit.com/showthread.php?t=58843)

Jim Colby 05-12-2011 07:36 PM

Re: Down in Jim's Garage
 
[B][U]May 12 [/U][/B]
Cycled 15 miles (46.51, PR by 37 secs, HR avg 131, max 150), then
4x through the following circuit:
- 10 chest-to-ring pull-ups
- 10 ring dips
- 25 sit-ups
- 15 knees to elbows
Stretched

Wasn't trying to go fast, but I seemed to fly around the loop.

Jim Colby 05-13-2011 07:20 PM

Re: Down in Jim's Garage
 
[B][U]May 13[/U][/B]
[B][U]At Lunch[/U][/B]
Swam 3x500 yds (untimed warm-up, 8:58, 8:42 PR by 1 sec)
[U]After Work[/U]
Ran 3 miles (middle 1.5 at 8 min/mile at 140 HR)
Stretched

I wasn't trying to swim hard, but just stay loose and focus on kicking properly so I was quite surprised to set a PR (kind of like yesterday on the bike). Easy run today ahead of the half marathon on Sunday. Tried to see how an 8 min/mile pace felt to see if it was something I could maintain for the half. I might try that pace for a while and walk through the water stations which are every 1.5-2 miles. Hope to average below 8:30 or at least break 2 hrs (9 mins/mile). My right knee was kind of sore, but it will be ok I think.

Jim Colby 05-14-2011 04:39 PM

Re: Down in Jim's Garage
 
[B][U]May 14[/U][/B]
Swam 500 yds.
Got kicked out of the good pool at the Y today. The lifeguards moved us all over to the old pool, which is warm like a bathtub. I took that as my cue to cut my workout short today and rest up for tomorrows half marathon.

David Orr 05-14-2011 11:24 PM

Re: Down in Jim's Garage
 
Kick some butt, Jim!:highfive:

Jim Colby 05-15-2011 11:16 AM

Re: Down in Jim's Garage
 
[B][U]May 15[/U][/B]
Half Marathon 1:50.58 (HR avg 152, max 164, 8:28 min/mile pace)

Woke up to a torrential downpour this morning and thought, damn do I have to run a half marathon in this? Then I thought, I better haul my butt out of bed and do this or I will have to kick myself off of my Tough Mudder team. The weather eased up, but it was sloppy and wet out there. Anyway, I'm happy with this time, since its the beginning of the season and the first time running this far. I got into a sprinting match at the end with a woman who was sort of running with me all through the race. She got ahead of me and then I passed her with a half mile to go. I sped up, she sped up, I sped up, she sped up. I finally thought ok, we're sprinting to the line and you are going to have to hurt bad to finish ahead of me. Got her by 5 yards. Good thing I set up my IPod play-list to end the race with two Rage Against the Machine songs!

David, good thing I didn't take you up on your $5 bet, since I did walk through the water stations to make sure I actually drank the water instead of spilling it over my shirt. It also gave me time to chow down some glu shots. I'm pretty sure that the short walk rests (6 in total) helped my time.

Suzanne Campbell 05-15-2011 04:48 PM

Re: Down in Jim's Garage
 
[QUOTE=Jim Colby;936769][B][U]May 15[/U][/B]
Half Marathon 1:50.58 (HR avg 152, max 164, 8:28 min/mile pace)

Woke up to a torrential downpour this morning and thought, damn do I have to run a half marathon in this? Then I thought, I better haul my butt out of bed and do this or I will have to kick myself off of my Tough Mudder team. The weather eased up, but it was sloppy and wet out there. Anyway, I'm happy with this time, since its the beginning of the season and the first time running this far. I got into a sprinting match at the end with a woman who was sort of running with me all through the race. She got ahead of me and then I passed her with a half mile to go. I sped up, she sped up, I sped up, she sped up. I finally thought ok, we're sprinting to the line and you are going to have to hurt bad to finish ahead of me. Got her by 5 yards. Good thing I set up my IPod play-list to end the race with two Rage Against the Machine songs!

David, good thing I didn't take you up on your $5 bet, since I did walk through the water stations to make sure I actually drank the water instead of spilling it over my shirt. It also gave me time to chow down some glu shots. I'm pretty sure that the short walk rests (6 in total) helped my time.[/QUOTE]

Jim, great job on your half! :highfive:

David Orr 05-17-2011 07:06 PM

Re: Down in Jim's Garage
 
We'll make the bet next time.:) Last one of those I did was back in the 80's. It was a lot of fun, except for the calf cramp somewhere after mile 11.:mad: Ah, the good old days.

Jim Colby 05-17-2011 08:12 PM

Re: Down in Jim's Garage
 
Dave, yeah I saw a few of those folks on the course and, matter of fact, it was right around the 11 mile mark! Limping along and massaging their calf, quad and hamstring muscles. Gotta make sure you do your chores on those long runs and drink water and take in calories or it will get bad fast. Apparently, it gets even more interesting during the marathon and iron man events. I will find that out soon enough. Well no iron man this year, but I'll do a half in sept.

[B][U]May 16[/U][/B]
Rest day.

[B][U]May 17[/U][/B]
Easy recovery run. Hilly 4.6 miles. Walked every 5 minutes for a minute and ran slow. 45:51 (HR avg 120, max 141)
Strict pull-ups with pause at the bottom: 5, 5, 12
Stretched

Jim Colby 05-18-2011 06:48 PM

Re: Down in Jim's Garage
 
[B][U]May 18[/U][/B]
2.6 mile hill easy recovery run (ran slow, walked 1 minute every 5 minutes, Avg. HR 119, Max HR 136, 28:15)
Stretched legs
OHS: 3x45#
Power Cleans: 5x120#, 5x135#, 5x150#
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
Stretched shoulders

Getting more comfortable with OHS technique and power cleans. The circuit at the end feels much easier than it used to. Even the planks weren't too bad. I'm feeling pretty well recovered from the half.

Jim Colby 05-18-2011 06:54 PM

Re: Down in Jim's Garage
 
oops, that was 3x10x45# on OHS. Deload week, so I was just practicing form, which feels much better. Felt weightless today, as this weight should.


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