Week 10 Day 1

The weather is getting nice and muddy, it’s making me think of the Warrior Dash more and more I’m outside.

The workout:

Vapor

Exercise	02/07/2011	03/07/2011
1600M	5:51.20	6:15.00
Burpees - 20, plyo jumps - 20
High-knees - 100M down, 100M back	4:31.20	4:12.99
1600M	5:56.87	6:19.09
Mountain-climbers - 50, squat jacks - 20
Jump-rope - alternate 50 low with 50 high	3:46.63	2:41.86
1600M	6:02.68	6:17.24
Floor-run - 50, plyo jumps - 20	4:28.53	3:20.70
1600M	6:13.77	6:27.62
Bear-crawls - 50M down, 50M back	2:59.38	1:13.19

I created this workout in order to incorporate both speed and obstacles without any rest in order to mirror the Warrior Dash.  I decided to run this yesterday instead of Baron because the weather was great (low 40’s) and I didn’t want to be stuck indoors on a tiny track.

I ran this workout on 02/07/2011 for the first time indoors, on a 12 lap/mile track.  Yesterday I ran outdoors, only using toe-paths and taking a lot of muddy and winding trails that probably ended up making the mileage a little longer than the mile-markers.  It was great to get out on the trails instead of the track since it’s more similar to the Warrior Dash, especially since we’ve been having a lot of rain lately.

As far as my results, I’m actually happy with my times.  I finished the workout 3 minutes faster than I did indoors even though my mile times were a good bit slower.  This means that I finished my non-running activities much faster than before, which means I was taking way too much rest a month ago.  Also, my mile times were much more consistent, so my endurance is increasing.  Again, I felt like I was fighting my body the whole workout to keep it going, but my lungs and heart were feeling just fine.

The meals:

I caved and started on protein shakes.  I mixed them with way too much milk so I’m feeling kinda gross today, haha.  We’ll see if my body can adapt.

Tonight’s workout:

50 minutes easy.  The weather is supposed to be nice again so I’m just going to go for a long run.  I’m not keeping track of miles or speed so I can focus on being relaxed during my run.  I’ll try and take as many trails as possible too.

How I feel today:

I feel OK.  My knees feel good, which is great, but my head feels a little off.  I think it’s the protein shakes and my body trying to get used to them.  I’m sure if I give it a week I’ll be used to everything.  I’m excited for my run today too!

-Osmosis