CrossFit/ Intervals/ Running/ Weekly Workouts

Last Week’s Workouts

I felt really good about my workouts last week. Unfortunately, the week ended on a low note when I was decimated yesterday with either food poisoning or a stomach virus – not sure which. I’m still feeling really iffy today so I’m taking it easy. But hey, at least I got my long run in. Priorities. 😉 And luck was on our side since Tommy and I celebrated Valentine’s Day on Saturday evening with take-out sushi, so at least my favorite holiday wasn’t spoiled too much. (Also, I need to start ordering like 3x as much sushi. I’m always still hungry. Anyone else have that problem?)IMG_3742

And I at least got a pic with Maizey in the super-cute scarf Tommy got me.

IMG_3762

And the Valentine Man came!

IMG_3748

Unfortunately I didn’t get a picture with Tommy, but he looked as handsome as a Valentine ever could, even with an awful cold and cough. 🙂 (Yes, we were a bit of a hot mess this weekend!)

Okay, onto the workout recap!

M – Run/walk/sniff with the pup, 2.5 miles, average 10:30 pace

T – Hill Repeats, 6 total miles + bootcamp

  • 9 hill repeats (200 m hill) + easy jog back down
  • 1 mile warm-up, 1 mile cool down
  • My hill was probably too steep, but my local instagram friends gave me an idea for a better hill next time!
  • I used rocks to help keep track of the repeats and to keep things interesting. (It’s one of my tricks for effective at-home workouts, but works well for grinding workouts like this too.)IMG_3641
  • Bootcamp: 15 rounds of 10 v-ups, 8 wall balls, and 6 sumo deadlift high pulls
    • I typically wouldn’t do bootcamp on the same day as a hard run, but I knew this would be okay given the emphasis on abs and arms and not so much on legs. (I used a light wall ball!)

W – 3.3 miles, 9 minute pace + CrossFit

  • Handstand push-ups: I got 32 HSPU in the 6 minute EMOM; we had 20 seconds to do as many as possible and then rested for 40 seconds. I did kipping HSPU with one abmat.
  • 6 rounds: 24 sit-ups, 12 back squats, 6 shoulder to overhead
  • I used 55# and finished in 11:56

Th – Tempo Run, 7 total miles, average 7:55 pace

  • 1 mile warm-up
  • 1-2-3-4-5-6 minute surges at 7:00 min/mile pace with 1 min recovery jog between each
  • 2.5 mile easy running to cool down

F – rest

S – Partner WOD at Top Tier CrossFit. Tommy was way too fast on the pull-ups and slam balls. I was dying!

12 minute AMRAP:

  • 6 pull-ups
  • 9 slam balls

12 minute AMRAP:

  • 6 burpee box overs
  • 9 sumo deadlift high pulls

Each partner completed one full round before the other partner took over for a round. We got 2 minutes of rest between each AMRAP round.

Su – 9 miles, 8:15 pace

  • This run felt great. I would have run longer but I needed to get ready for church. I got a late start since my bed was just so cozy. 🙂

Total miles: 27.8 miles

How I feel: my glutes and hamstrings have been super sore after the hill repeats on Tuesday and back squats on Tuesday. I got a massage on Thursday night that helped though!

Ready to run?

Let me help! I've been running for almost 20 years, and have run over 50 races from 5Ks to marathons and 24 hour relay races.

I've learned a lot along the way and would love to help you too!

I'll send you advice for getting started and staying motivated, my favorite running gear, playlists, tips to increase your speed, avoid injuries and more!

Click that pretty pink button! Powered by ConvertKit

Newsletter

  • Amber @ Busy, Bold, Blessed
    at

    Sushi is the best. We always order a ton! But are you sure the sushi wasn’t to blame? Just reading the beginning of the post and you’re talking about your illness and then mentioning how lucky you were to have sushi the night before… just seemed funny when I read it. Hope you’re feeling better!

    Having a super fast partner is definitely not fun when your rest time is dependent on them!

    • Teri [a foodie stays fit]
      at

      I wondered about it being the sushi too! But I think it’s actually a stomach bug, not food poisoning. Tommy woke up sick this morning. 🙁

  • Alyssa @ RenaissanceRunnerGirl
    at

    I was also under the weather on the holiday, hope you’re feeling better!

  • Rosey Rebecca
    at

    Sorry about your food poisoning/stomach bug. I’m glad you’re feeling a little better. Jeff and I have been sick for the past week too. (maybe it’s going around NC haha)

    Love your cute, colorful scarf! I just read your old post about the Valentine Man and think it’s hilarious! I used to be obsessed with Valentine’s Day. This year Jeff and I bought each other cards right in front of each other haha. At least we’re still celebrating at 10 years though!