I haven’t given an update in a few days… As an entrepreneur you sometime get consumed by financial ups and downs and the last few days I’ve been consumed with finding new customers for my Social Media Consulting company. You’d think that more people/businesses would want to do marketing that actually works and is trackable. Anywhoo, now I’m back to my creative passion and writing to you about my crazy CrossFit Ironman training.
Back on Thursday night I did a 5k time trial which was part of my CrossFit Endurance and ironman training. 5 and 10k’s are killers for me! Just sheer pain! I set out with the goal of running the 5k at an average pace of 6:50min/miles. The first mile I finished at 6:58min/mile, and the second at 7:00min/mile. I was kinda thinking that I’d blast up my speed for the last 1.1 miles and rocket to a new 5k PR, so I was pushing hard and really leaning into my fall (see < href=”http://www.amazon.com/gp/product/0972553762/ref=as_li_ss_tl?ie=UTF8&tag=bauercon-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0972553762″>POSE Running Methond). My GPS is set to announce my time at every mile, and I was running and running and running, but no GPS announcement. After I was sure that I was past the 5k mark, I ran a little farther just to make sure and then stopped to check the GPS. The damn thing stopped recording at 2 miles! I’m really not sure what happened, but I was a little upset. Rather than doing a cool down I decided to run at 100% to my end point, which was about .6 miles. I was actually inspired by one of my running clients Megan Paulsen from Studio Nine. Megan is training for a half marathon and has been absolutely crushing her training program and then some! So thank you Megan!
Yesterday was a pre bike race training day, so I did a totally upper body CrossFit workout. The workout was 20 mintues AMRAP of 5 handstand pushups, 10 bench presses @140, 15 push presses @50 DB’s, and 20 dips. This workout looks innocent, but get ready for a shoulder assault! The first round really wasn’t bad, but the very start of the second round was no joke! The handstand pushups hit you like a ton of bricks and are almost impossible to do without a good amount of rest. I continued to do only 4 rounds in the 20 minutes and my shoulders got thoroughly broken! There’s a video too! Check out how my Mom rocks this workout!
I was planning on riding in my first bike race this morning, but things didn’t turn out how I’d intended them to :-(. I was signed up for a 32 mile bike race in Arlington, WA that I was going to do with my uncle. My bike needed to be put together, and after many attempts to put it together myself, I gave in and hired a local bike shop, Bob’s Bikes, to get the bike from a box of parts to a functional machine. ( If you’re a bike shop, here’s a tip that will get you some serious views and new business through YouTube–Do some how-tos on putting together all kinds of bikes. Break up the videos so that you have a video for each piece or section of the bike that is assembled. If you have questions, I’m happy to help.) Back to the race… It was my bad for not getting this done weeks ago, but I can’t worry about that now. Bob’s Bikes was easily going to have the bike ready for me to race, but it turns out that I lost 3 of the internal cable stops while transporting the bike, and the parts need to be special ordered. So, after that long story, I didn’t get to ride in the race this morning. Feeling like I needed to make up for this bummer of a morning I decided to go out for a 10 – whoknows distance run. I hadn’t done a distance longer than 13 miles since starting my CrossFit Endurance Ironman training and thought that because I was supposed to do a longer than normal bike ride, I’d do the same with the running. I ended up meeting up with some awesome friends who are great runners and doing about 8 miles with them. After they finished the miles that their training required I was off on my own for another 7 to 10 miles. Our first 8 miles consisted of one large loop around Greenlake and then one loop around the outer trail of Greenlake. When I left on my own I ran straight from Greenlake to the Puget Sound to take a look at the mountains before I turned around and returned to my car at Greenlake. Doing a longer slower run is different than the CrossFit Endurance training, in that you get the opportunity to make adjustments to your body as you’re running. I feel like when you’re doing the intense CrossFit Endurance workouts you are pushing so hard that you don’t get to feel your body and where you need to make the adjustments that you’ll need to make during your races. Doing this longer slower distance run was good for me to get the chance to work out some of the tweaks and pains that my body gets while competing in longer races like ultra marathons and Ironman races. I forgot to mention that it was a beautiful day here in Seattle, WA! 🙂
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