Run.
Some of us love it. Some of us hate it. Regardless of where we stand, we are training to improve it. All of our runs today should be an all out effort, but the intensity will naturally be more consistently high as the distances shorten. Build on that energy from the beginning and be ready to get after this one mentally first and then physically. There’s not a lot to think about here – trust your form and use your brain power to push through faster. Your head might beg to shut down as you push yourself into that uncomfortable place. Don’t let it. It will be your best asset on this race.
Oh, and the push press… We’ve all heard the saying, “a picture’s worth a thousand words.” Well, here’s a video:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=87
Virtuosity.
On a side note, KP would like to remind everyone the big bad wolf trail race that she’s organizing a team for. Anyone/everyone who is interested is encouraged to check it out! (And don’t let the fact that it’s running scare you away… this is why we train!)
Big Bad Wolf Trail Race, Sept 21st
STRENGTH:
Push Press
(5,3)1-1-1-1-1
WOD:
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
PP: 95#, PR by 12 pounds! So nice to see some progress.
WOD: 9:50. I was aiming for 1:50 for each quarter. Got it for the first quarter, but not for the second or 3rd. I need a pacer (actually, I think Mark may have hit my goals, so just need to be better able to stick with him). Hitting my goals for my 400 splits at the re-test are going to require some true gumption.
And I meant to say… thank you for a great morning, KP and the 5:30 crew! Loved the throwback tunes, the visitors from 6:30 am, the fresh fall air, and my first workout with Asya and Olivia in a while!
Push Press: 110# (5# under previous 1 RM)
WOD: 8:32 (3:12 / 7:53 / 8:32)
Definitely slowed down since Italy. To match my first mile I would need to be a second or 2 faster in split 1 and KEEP that pace. Thank you Olivia for being a pace-keeper for me. This morning I felt like I might also have asthma just like coach KP.
IN BETTER NEWS! The Foodie Crawl is on Tuesday. $20 gets you in. It’s a culinary tour of East Broadway Business district (that stretch of Broadway from Sullivan to the McGrath.) There are 17 stops this year and 2 tastings at each stop. It is not a guided tour you can flit about at your leisure and your wrist bracelet will be your ticket to taste. There is even a wine tasting at Joe’s Liquors this year. East End Grille is our newest restaurant and (I hate saying this) but it’s so cool it feels like I’m in union square when I’m there..
Vinny’s, Fasika, Casey’s, Gauchao Brazil, Mt. Vernon, Maya Sol, Taqueria Montecristo, Taco Loco and more are all among other participating faves. The crawl begins at 6pm and ends at 8 at which point you make your way to one of the 3 dessert after parties – East End Grille, Casey’s or Vinny’s. Those last until 9:30 and they will all have yummy pastries if you have room for them.
So that all sounds nice and maybe you’ll go and maybe you won’t (I mean – this isn’t a gluten free crawl so I would understand) but one thing to note is that this is East Somerville Main Streets biggest/only fund raiser of the year. We are a 501c3 nonprofit getting weaned off our seed funds, trying to write grants now (which is HARD) and we only have one paid employee – our Exec Director Carrie Dancy. Many of you know I am Pres of the board and maybe you don’t know that I have chaired this event from its inception in 2011. I love seeing what it has become and I am excited to preside over this board as we undergo construction on a huge streetscape project, have new amazing restaurants coming in, and work on billing ourselves as a little restaurant row with a family oriented neighborhood surrounding it. I hope you will consider attending the event but if you can not or don’t want to it would mean a lot to me personally if you were able to contribute to this great cause with however much or little you are able to. Ticket purchases or donations can be made here: http://www.brownpapertickets.com/event/433071http%3A//www.brownpapertickets.com/event/433071
Thanks guys and sorry to blow up the blog with this
🙂
Remind me to buy tickets from you.
Fat kid loves his cake.
*like*
You got it! I can meet up with you right before the crawl starts – that’s what Donne is gonna do too
This workout actually felt pretty great. I’m not a huge fan of speedwork (I’d rather run 9min miles for 15 miles…)
Push Press: 135#
WOD: 3:10/6:40/8:18. Was all excited about my time because I beat Renee , but you said you were having a slow day so blah. 😛
I think I lost my mojo – seriously :-/
Also I ran out the door at 7:53 for my last split – I posted that from memory, clearly and not my notebook
Push Press: 125#, PR
WOD: 3:09 / 7:02 / 8:41
Here’s a play-by-play of my run…
800m: Sprinting! I am so fast! I run like the wind! 2nd half: Uh, I can’t keep this pace up…
400m: OH MY GOD I AM SO SLOW
200m: Stay on target, stay on target!
And afterwards I met what Nick told me is the “Fran burn,” a raw, nasty feeling in the back of the throat. FUN.
Push Press: 85#, which matched my 1 rep max from April. Next up, to PR again!
WOD: 11:29
I don’t remember the splits, but I was very much dreading this WOD, then found it Surprisingly fun. Came out with a little Crossfit Cough (my first since the Open) and some more lasting Fran Burn, but it was also really fun to challenge myself and go faster than I usually can.
There was great work from everybody in the 7:30am – several PRs, and some fleet-footed flying!
125#
3:10/6:43/8:21. I wasn’t super happy with my time. I think I could have taken the 800 a bit faster, as the wod felt pretty much over after that! Next time…
Nice work this morning 5:30! It was great to see Hillary – first time in at least three months!
PP: 120# — never did 1 rep max before, so technically a PR! last big stat i have is 6 reps at 95#
WOD: a lot of numbers… but i did the math and rate on splits are
1:05 per 200m
1:01 per 200m
0:45 per 200m
also, who’s up for the DONKEY SHOW (disco, glitter, hot people, dancing, total mind-twist) at oberon on saturday sept 14, 10:30pm? if i get a headcount, i can finagle discounted tix (somewhere around $15-20). WHO’S IN? this will probably be my umpteenth time going. but CSFV + friends will take it to a new level entirely 🙂
http://americanrepertorytheater.org/events/show/donkey-show
PP: 110 PR (+15), these felt really good today – I think I have more in me
WOD: 4:13, 8:18, 10:00 – hell yes I did this in 10 mins, thought it wa going to take me at least 12
PP:110#
WOD: 4:55, 9:34, 11:30
Happy to be able to complete a WOD with hilly 400m, dare I say I may tolerate running now.
I am amazed by 530a energy level every time, twas a good way to started happy Friday
Press: 140#
WOD: Rowing 3:02/6:28/8:09