STRIDE 5k Challenge

After coaching R the last 3 months at STRIDE race day was finally here.  A had been joining us for all of the practices and he asked to run along with us. I was a new course from when A and I did two years ago.  After the first mile R ran ahead with some friend and finished in 37:57.  A and I continued at our own pace and finished in 41:48.  I was great to see both boys out on the course.

Race Results

Swim 140526

Swam 2000 yards at Wedgewood swim club, great to swim outside!

2x500
1x1000

Run 140525

Ran for 30 min ~4.25 miles.  I decided to just run for time and not worry about distance.  Was a HOT day which I really don't like.

Run 140520

Warm up:

2.35 Miles to Track in 18:36 (7:54 pace)
http://www.mapmyfitness.com/workout/576162769

Track Work out
4x400 Easy
6x600 with 200 recovery run between

Cool Down:
2.27 Miles Home in 18:09 (8:00)
http://www.mapmyfitness.com/workout/576204299

First track work out, didn't go crazy and glad I didn't

Swim/Crossfit 140519

Swim:
1x250 Free
1x250 Pull
1x500 Free

1000 Total

WOD #1
10 rounds of 100m run, 6 pull-ups, 6 dips
5 rounds of 95# front squat, 14 35# KB swings, 50 yard run
~27 min

Continued to use my swim as a warm up to my other work out.

Bike 140518

Rode 28.6 Miles in 1:37:56 (17.5 mph) Good hilly course. I ended up riding with some one I met on the road which was good company on the hills.

http://www.mapmyfitness.com/workout/573938719

Swim/Crossfit 140516

Warmed up with 1000 yard swim:

2x500

WOD:
5 Rounds of:
     6 Push ups
     25 Yard Walking lunge
     6 hand stand pushups(2 then 4 from pike)
     6 Cleans with Front Squat(95#)

30 35# KB Swings

10 min Core work

Last week my hamstrings were tight, now its my shoulders.  Getting my strength back up to snuff is going to leave me sore for awhile.

Run 140515

Ran  a 5k with R today.  He is getting ready for his STRIDE 5k on the 31st.  He did great, finishing in 35:25

http://www.mapmyfitness.com/workout/571113491

Swim/Crossfit 140515

Warmed up for the day with 1000 yard swim.

WOD:
50 round of:

30 lb Dumbell Snatch (each arm)
Push-up
Sit-up
Squat

Finished with 15 of a spin class.

I joined the group late so I don't know my exact time for the 50 rounds, need to give myself a little more time for transition from the swim.

Run 140514

Ran 4.09 miles in 27:43 (6:46 pace)  Had to push to maintain the pace, I am sure legs are tired from yesterday's ride.

http://www.mapmyfitness.com/workout/569759927

Bike 140513

Rode 45.45 miles (23.05/22.4) to and from work.  My average speed for the ride to work was 17.4 mph and coming home it was 15.4.  I bonked hard coming home and had to stop a Wawa for gatorade and a Snickers bar.

Ride to Work:
http://www.mapmyfitness.com/workout/568095151

Ride Home:
http://www.mapmyfitness.com/workout/568803013

Hopefully if I keep riding to work once a week it will get easier.

Crossfit 140509

Joined a group at the Y that does Crossfit style workouts 3 times a week.  Today was my first attempt.

Tabata:

Push Press (70 lb) - first set 10 then down to 6 for the last 4

Push-ups 10 - these I could handle

Side Lunges - 9

Sumo Dead Lift High pull - 8

Kettlebell (35lb) clean - alt arms - 6, last set 9

3 years away from Crossfit has had its affects.

Ran 140507

Ran 4.03 miles in 28:22(7:02 pace)

Hilly miserable run.  I was spent at the end.

http://www.mapmyfitness.com/workout/561813305

Run 140505

Ran 3.9 miles in 26:39 (6:50 pace). Really don't like that is warming up.

http://www.mapmyfitness.com/workout/559224923

Run 140502

Ran 3.22 miles in 22:09 (6:52) pace.  It is warming up and I don't like it.

http://www.mapmyfitness.com/workout/555861361