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Old 07-27-2008, 07:28 PM   #1
Tim Luby
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50k in 8 weeks: an experiment in suffering

So I just caught wind of the fact that a 50k trail race I'd been eyeing is indeed happening this year--on October 4. Well, guess I gotta do it.

The last longish run I ran was a 12 miler back in April, so I definitely have my work cut out for me.

I'm sold on the crossfit endurance philosphy of developing muscular/anaerobic endurance over aerobic endurance, but I'm not quite sold on the methodology. So I have my own plan This whole thing may end in disaster; hence the title of this thread.

Here is my rough template:

Mon
Strenght training
Metcon

Tues
Speed training (including sprints or fast 5k type runs

Wed
Sandbag run (50# bag, runs of >/=3 miles, with 10 squats done at .25 mile intervals)
Clean and jerk

Thurs
Hill training

Fri
Metcon/tabata

Sat
Long run

Sun
Active rest
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Old 07-28-2008, 07:29 PM   #2
Tim Luby
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7-28 ME day

I should preface this by sdayingh that one of my main goals in training for this race is to not lose substantial strength. For me, finishing the race in a good time (for me, 5.5 hours) while having a >2x bodyweight deadlift would define what it means to me personally to be crossfit.

I think we can all have our own definition as to what it means to be crossfit.

Box squats with 50# of chain (12" box)

4 DE sets
Who cares about the weight!

3 ME sets

225x2
225x2
225x2

Wanted to ease back in after a 2-week layoff from box squatting. Felt good.


Deadlift

4 DE sets

3 ME sets

335x1
345x1
365x1

None of these were easy but I got em all off the ground!

Dead-hang pull ups

4 DE sets

3 ME sets

45x1
65x1
65x1

45# was a breeze but 65# was a real struggle somehow. PUs remain one of my many achilles heels.

Next up tomorrow: speed work
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Old 07-31-2008, 06:58 PM   #3
Tim Luby
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7/29 - 7/31

7/29-7/31

2 rest days in a row. Just needed it. Don't ant to be too tired for my long run on Saturday

7/31

Clean and Jerks

185x2
205x1
220xfail

Power clean and jerk

195x5

I think I'm going with the power version for a while just to switch things up. And, more importantly, to give my legs some relief.
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Old 08-01-2008, 11:15 AM   #4
Tim Luby
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8/1/08

3 rounds of:

Max reps bench press 225#
20 SDLHP with 50# sandbag

rd 1
4 reps
rd 2
3 reps
rd 3
3 reps

Wow did I suck today. Haven't benched in a few weeks. Still felt a little beat down from last night's C&Js.

Next workout: ~14 mile trail run. Hope I can finish. It's gonna be pretty humid.
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Old 08-02-2008, 07:29 AM   #5
Tim Luby
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8-2 - "long" run

I'm usually pretty tough, but when it comes to humidity I'm a god damn *****. It just knocks me on my ***.

Due to the extreme humidity, I cut my run down to 9.7 miles, from the planned ~14 miles. Water was running low and I figured if I continued, I'd be doing more harm than good.

I think I'll do a metcon tonight and run again tomorrow--perhaps with a sandbag.

Anyway, it was good to get some time on the trails today, despite the miserable conditions.
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Old 08-02-2008, 07:35 AM   #6
Susie Rosenberg
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Re: 50k in 8 weeks: an experiment in suffering

Tim, I like that you have your own personal benchmark for what it means to be "Crossfit." I'm going to think on that for a while.

Susie
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Old 08-03-2008, 07:15 PM   #7
Tim Luby
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Re: 50k in 8 weeks: an experiment in suffering

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Originally Posted by Susie Rosenberg View Post
Tim, I like that you have your own personal benchmark for what it means to be "Crossfit." I'm going to think on that for a while.

Susie
Thank you, Susie. I was actually thinking about starting a thread on the subject (and I may still).

Personally, I think you personify Crossfit. Glad to see your recovery has gone well.
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Old 08-03-2008, 07:21 PM   #8
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8-3-08 Step-up circuit

Stayed up late last night playing with my new computer, which almost caused me to scratch working out today because I was really tired.

Today's workout included an element that I hope transfers to my trail running: weighted step-ups. In particular, I was thinking about those steep, rocky climbs where you're forced to "power hike" by taking big steps.

Here's the workout:

Ten 135# step-ups onto a 12" box (barbell on back)
Ten 135# hang power cleans
Ten ring dips
Ten 135# push presses

3 rounds

Didn't bother to time it.
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Old 08-03-2008, 07:32 PM   #9
David Schneider
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Re: 50k in 8 weeks: an experiment in suffering

Time that ****, Tim. Time it!

Keep up the strong work.

-David
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Old 08-05-2008, 01:45 PM   #10
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Re: 50k in 8 weeks: an experiment in suffering

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Originally Posted by David Schneider View Post
Time that ****, Tim. Time it!

Keep up the strong work.

-David
I know, I know. Thanks man.
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