Running and CrossFit same day… is that a bad thing? I often run and do Crossfit in the same day, with a run in the morning and CrossFit at night. As a rule of thumb, I take the next day off after a two-a-day, but I broke my rule this week. To help make up for it, I took an extra rest day and did lots of RomWod and I finished the week feeling strong — and more importantly, not feeling too beat up or injured. Here’s what last week’s workouts looked like!
M – 9.6 miles, 8:20 pace (treadmill) + CrossFit
- I worked up to a 100# split jerk, which I was super happy with! It was a PR for me. I’m not super comfortable with split jerks, but I lifted with someone who is really good at them and she was so encouraging. (Thanks Reedy!). I got through all the double unders before the timecap on the metcon, which was perfect since I can’t do muscle ups. 😉
T – 4.6 miles, 8:40 pace + CrossFit + Romwod
- I ran super easy since I had done CrossFit the night before. I RARELY run the morning after CrossFit to help prevent injury. But I really wanted to run with my friend so I made an exception and we ran nice and easy together. 🙂
- I worked up to 95# on the clean complex and finished the metcon in 13:37. I started out with a 185# deadlift but dropped to 165# after two rounds since my back was NOT happy with the heavier weight. It’s just not worth it to force a heavy weight when my body is saying no.
W – REST. I did 2 sessions of RomWod – stretching felt so good!
Th – 7.3 miles, cruise intervals, 6 x 1000m at 6:45 pace + warm-up/cool-down.
It was fun to be at the track! It’s been a while and it was a beautiful morning.
F – REST
Sa – 12 miles progression run, first 6.5 miles with Kate and the rest solo. I finished with 10 minutes at 10K pace (6:45 min/mile) before a cool-down jog. I felt so good about this run! I’m giving partial credit to the beet smoothie I had pre-run. 🙂 The recipe is in Run Fast Eat Slow, my current favorite cookbook.
Su – REST
Total miles: 33.5 miles
How I feel: Great!
I didn’t feel my IT band flare up at all this week, which I’m SUPER happy about. But, I think I need to keep doing RomWOD for pre-hab rather than needing it as rehab. I’m trying to do it 2-3x a week. RomWOD is an online deep stretching program (with videos) designed for CrossFitters, but I really love it as a runner too. It’s long, deep stretching. Sometimes yoga can feel like another workout, but RomWOD really helps me recover. (And no, this isn’t sponsored by RomWOD. They don’t know I exist. I just really love it!)
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