CrossFit/ Running/ Weekly Workouts

Last Week’s Workouts: the sorest I’ve been in a long time + increasing my mileage

I felt pretty good about last week’s workouts. I was the sorest I’ve been in a LONG time (which I love/hate) and I also focused on increasing my running mileage. We did back squats at Top Tier CrossFit, and I didn’t think the weight was too crazy so I was a bit surprised by how sore I was. It was challenging and I definitely had to push, but I didn’t fail on any reps, so I’m thinking it must have just been the number of reps (32 total).

I also focused this past week on extending the length of a few of my runs to smartly increase my total weekly mileage. I’ve been wanting to increase my mileage for a while, but the cold winter (which doesn’t seem that long ago!) and then getting a quad strain delayed that effort. I prefer to add on a mile or so to each of my “normal” runs rather than add another day of running so I can have more days of total rest. I don’t have any races on the calendar, but I’m trying to get a solid base of miles in my legs so I can start working on speed again (with intervals and tempo runs) without risking injury.

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M – 5 miles, 8:13 pace + CrossFit

  • Back Squats: 4 sets of 8 reps with increasing weight each set (I did 95, 115, 125, 135#)
  • 12 minute AMRAP (as many rounds as possible)
    • 3 reps of each movement, 6 reps of each movement, 9 reps, 12 repts
      • Right arm kettlebell thrusters (26#)
      • Burpees
      • Left arm kettlebell thrusters
      • Pull-ups

T – 6 miles, 8:21 pace 

  • I could feel a little quad soreness during the morning run, but by the end of the day, they were REALLY sore.

W – 7.5 miles, 7:57 pace

  • The quad soreness was even worse on this day (DOMS). I gutted through my run, hoping it would help flush out some lactic acid. I couldn’t even foam roll since it was so painful.

Th – REST

  • My quads were WRECKED. I woke up a few times Wednesday night when I rolled to my stomach and it hurt my quads. I took a rest day (I had planned on yoga), did a little foam rolling and finally took some ibuprofen.

F – CrossFit

  • For time: 10 reps, 9 reps, 8, 7, 6, 5, 4, 3, 2, 1. This took me just under 13 minutes.
    • Deadlifts (155#)
    • Burpees Over the Bar
    • Airsquats 2x

S – 11 mile run, 8:21 pace

  • I felt great on this run. I started a bit too late (almost 8 AM) and it was really hot and really humid (76 degrees when I started), so I played it smart and forced myself to not pick up the pace even though I felt strong.
  • I fueled with GU Salted Caramel along the way. So good! I also ate a couple medjool dates before heading out the door and drank some Nuun.
  • I wore ThinkSport SPF50 sunscreen for the first time on a run since I started later in the day, and I really liked it.
  • I should have taken water with me (one of Paula’s tips for running in the heat!), so finding this surprise at mile 6 (and I came back by it again at mile 8) was AMAZING. Thank you Twin City Track Club!!! I had been meaning to renew my membership for a while, and this was the tipping point to make it happen.

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Su – REST

  • Tommy and I went to the driving range that night. It was a gorgeous night!

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Total miles: 29. 5

How I feel: I’m so happy to be getting my mileage up, and I’m loving these morning summer runs. It feels great to get out before the heat and I love the extra daylight. So far, I feel like I need to cut CrossFit back to 2x a week in order to keep my legs fresh, and I pick the workouts strategically based on what runs I have planned and what the WOD is. I really wish the full week of WODs was posted on Sunday’s so I could better plan my runs around them. (Um, yes, I love planning and a schedule and a routine!) We’ll see how things continue as I train this summer – I’m trying hard to listen to my body, but I miss my friends at Top Tier. 🙂

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  • Amber @ Busy, Bold, Blessed
    at

    My quads were wrecked last week from heavy squats too! 32 reps is A LOT! I can’t believe you ran 13.5 miles over the 2 days after that. You are one tough cookie.

  • Rachel
    at

    Long-time reader here but I don’t think I’ve ever commented! Fellow runner too, in fact I’m just embarking on training for the Chicago marathon in October. I’ve run it once before, but that was 10 years ago so it feels like the first time all over! I take strength/HIIT based classes several times/week which I really love and am having a bit of a tough time figuring out how to incorporate that into my training. I don’t want to give it up, as I know the strength and agility makes me a better runner, but I also struggle with not burning out my legs (like you mentioned) in the days before longer runs. I’m thinking I’ll just scale my weight and not worry so much about gaining strength, so much as maintaining. Thanks for sharing, I always enjoy your content :o)

  • caren
    at

    That’s a ton of volume on your legs every week! No wonder you’re sore, but good for you on getting the mileage up.

    I am inspired to get my shoes on this week and get out there again.