Taste the pain

Back to this killer: 16-12-8-4. I recalibrated the routes for fine-tuning (most sets needed a few more metres). And felt like I was gonna puke after each set. As usual.

Run

1600 m = 7:10 (6:56, 6:38)
rest 3 min
1200 m = 5:29 (5:23, 5:17)
rest 2 min
800 m = 3:37 (3:23, 3:59)
rest 1 min
400 m = 1:44 (1:35, 1:43)

Total = 24 minutes (23:17, 23:38)

A little slower than usual -- maybe me, or maybe the adjusted routes (a bit of both.)

Followed this with 20 minutes of very active play in the park. Just wanted to run around on the grass and insisted I join in - up and down the hill; skipping the length of the basketball court; hodling him at chest height for spinning around (again and again); and jogging with him on my "doh-da's" (shoulders).

Yesterday, I managed an unexpected workout when I had to run back and forth and back again to the garage to sort out getting my car registered. About 4 km, and the car is now officially registered in my name.

1200 hurts the most

16-12-8-4 today. Can't figure out why I like this workout so much -- it hurts so freakin' bad. Like you get that completely done one more step and I'll faint/puke feeling FOUR SEPARATE TIMES in under 25 minutes. Awesome.

Run

1600 m = 6:56 (6:38, 6:57)
rest 3 min
1200 m = 5:23 (5:17, 5:34)
rest 2 min
800 m = 3:23 (3:59, 3:25)
rest 1 min
400 m = 1:35 (1:43, 1:36)

Total -- 23:17 (23:38, 23:32)

In parenthesis are the times from my last two attempts. The times for the individual runs vary from day to day, but my total time seems to be pretty consistent. Because I don't always do the same routes (but I always Googlemaps to plot a route in our grid-like neighbourhood), some of the variability could be chalked up to a few metres here and there.

At any rate, the 1200 metres is by far the biggest bitch of the bunch. Overunder will concur. The 800 feels like a total pussy after that. Relatively speaking.

I also did some back work at the park on the way home from nursery school: 2 x 5 inverted rows (straight legs this time); and 7 individual chin-ups. And a quote from Tim, to show off his sentence-making skills: "Do tin-up on munging bar like Mommy did."

(He was calling chin-ups "mommy up and down" until I taught him the word. He was all over it, but could only pull off a few L-seats.)

Runny-run-run-runs

1600,1200,800,400 m runs, 3,2 &1 minutes rest respectively in between.
Times: 6:01, 4:56 (this is the hardest run by far), 2:56 (surprise!) and 1:24. Windy and a little cold today and the sun was shining like it does in autumn; brightly, but in relieved acquiescence of the long, dark months to come.

Wait, that's one of my faves

The brutal 1600, 1200, 800,400m with 3,2,and 1 minutes rest in between.
6:04, 4:56 (this is by far the pukiest run ever), 3:27, 1:18.

Tonight was frisbee. A loss of 15 to 11 for us, but a good game.

One of my faves

I think I will tag it the "16-12-8-4" (Overunder's idea; I believe he will follow with a post of his own on this.) This is an excellent one - painful but so satisfying.

Run
1600 m = 6:38 (6:57)
 rest 3 min
1200 m = 5:17 (5:34)
 rest 2 min
800 m = 3:59 (3:25)
 rest 1 min
400 m = 1:43 (1:36)

Total -- 23:38 (23:32)

In parenthesis are the times from my previous crack at it. I have mapped a new route for these distances, so I'm not sure a comparison is fair; it's hard to know how precise Googlemaps Pedometer is. I'll just have to do it again soon with the current mapping and compare that.

Specifically, the initial mile seems a bit fast (see below). However, it DID feel pretty good...

Last Friday, I ran a mile and then did some squats and presses:

Mile - 6:48 min
Squats - 105 x 6, 6, 6
Presses - 45 x 10, 10, 8

Third time around

I love this running workout. It's so hard, but I can't help coming back to it. I haven't done it since May, so let's have a look and see if I've improved at all:

Run

1600 m = 6:57 (6:56)
rest 3 min
1200 m = 5:34 (5:52)
rest 2 min
800 m = 3:25 (3:25)
rest 1 min
400 m = 1:36 (1:43)

Total -- 23:32 (23:56)

I don't trust my math, nor should you, but it looks like an improvement. Might be the result of going through a frisbee season, or the fact that the previous run was in a heatwave while yesterday's was completed under PERFECT conditions: bright sunny, about 10 degrees, with the headwind on the short side of the loop.

Also, I felt like barfing after each round this time, too.

Ugh, barf.

With this heatwave, I think we are getting a sense of how Josey feels during her workouts.

As I did my workout, I toyed with possible titles for my post. At first, the title said something about "run", then I changed it to something highlighting "heat"... but finally settled on a more visceral description. The workout was extremely, er, taxing.

I did this before, at Easter. I think my total time is comparable, a few runs faster (the mile), one was slower (1200m), though I have a nagging feeling I misremembered the route on that one. Anyway (previous results in parentheses):

Run
1600 m = 6:56 (6:59)
rest 3 min
1200 m = 5:52 (5:46)
rest 2 min
800 m = 3:25 (3:29)
rest 1 min
400 m = 1:43 (1:47)

Total = 23:56 (24:01)

I'm not sure if 5 seconds total faster than last time is actually true... That tiny margin can certainly be attributed to human error. Nonetheless, given that the temperature was in the neighbourhood of 15 degrees hotter today than last time (plus beating sun and humidity), shall we give me the benefit of the doubt and call it an improvement?

Oh yeah, and I finished with 56 push-ups (in leisurely sets of 8) while Tim played naked in the backyard.

Easter crossfit run

We do like the run-based crossfit workouts because we can not only run them as prescribed, but also because our results are not far off what real crossfitters are posting (in fact we often find ourselves mid-pack0. Makes us feel like we're not as wimpy as our press numbers show. :-)

So, on Easter Sunday, Overunder and I took turns running this:

1600 m, rest 3 min
1200 m, rest 2 min
800 m, rest 1 min
400 m

We mapped the routes and came up with the following results:

Overunder:
6:26
5:19
3:17
1:37
Total = 22:37 (including rests)

Hedda
6:59 (I did NOT fudge that to come in under the wire!)
5:46
3:29
1:47
Total = 24:01

Then we had cocktails.