Weekly Workout Wrap Up (2/3-2/9)

W3

This week was full of running!! Hopefully I am back to my old ways.. speed work, tempos, and long runs, oh my!

Monday 2/3

  1. “Barbara”- 5 rounds for time of 20 pull-ups, 30 pushups, 40 sit-ups, 50 squats with 3 minutes rest between rounds
        1. 38:33 Rx

Tuesday 2/4

  1. Tempo Run- 4 miles, 32:40
        1. 1 mile warm up and 1 mile cool down, 2 miles @ 7:30
  2. Strength- Push Jerk, work up to 1RM
        1. 130# (PR!)
  3. Tabata Kettlebell swings (35#)- 10 reps per round
  4. Tabata Row for calories- 55 calories total (839m, 1:54 average pace per 500m)
  5. 50 burpees, 50 walking lunges, 50 box jumps (20″)
        1. 9:32 Rx

Wednesday 2/5

  1. 15 burpees before and after; 5 rounds of 6 thrusters (65#), 5 box jump overs (20″), 6 toes to bar
        1. 7:27 Rx

Thursday 2/6

  1. Speed Work- 5.14 miles, 41:27
        1.  1 mile warm up (8:46) and cool down (8:27), pyramid of 1 min @ 7:30, 1 min @ 7:03, 1 min @ 6:40, 1 min @ 6:40, 1 min @ 7:03, 1 min @ 7:30, repeat. 1 min jog at 8:30 in between each interval.
  2. 21 EMOM (every minute on the minute, alternating) of Row 200m, 10 Hang snatches (65#), 30 double unders
        1. I did 10 burpees instead of snatches because my shoulder was hurting.

Friday 2/7

  1. REST DAY!

Saturday 2/8

  1. Mid Maryland Ultra 50k and Relay- 4:58:14
        1. The trail race was split into 5 10ks. My friend Jen ran legs 1, 2, and 5.  I ran 3 and 4 (20k). Trail races are CRAZY! I was NOT prepared.

IMG_6588 IMG_6590

Sunday 2/9

  1. Double Unders practice
  2. “Rowing Annie” 50-40-30-20-10 Doubles unders, row for calories
        1. 19:18 Rx

Weekly miles – 21.54
2014 miles- 61.55

Have you ever run a trail race? How do you prepare?

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3 Responses to Weekly Workout Wrap Up (2/3-2/9)

  1. Corrie Anne says:

    Rowing Annie sounds fun!! I love doing trail races because I know I’m going to get a lousy time so I don’t worry about it. Haha. That makes sense, right?

    • RunnerRitsa says:

      Ha! It was definitely humbling and a good change. I have been relying way too much on my GPS watch, my pace, and fast treadmill runs. This helped to realize that sometimes I just need to take it down a notch.

  2. Pingback: My 2014 Running Goals | Runner Ritsa

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