Long Distances

10K
53:14

My last two 10Ks have been faster, however, upon mapping it out this time around the last 2 runs were short. So this was a true 10K. My hips ache for anything over a 5K and the are aching now. I also have a blister on my left foot right below my big toe. Not fun!!! I did pretty well, faster than a 9min mile and I was breathing to bad at the end. I really could have tried to keep a faster pace but i was glad to just finish. Josh text me later that evening and made a comment that the 10K is just as mental as it is physical. I will second that. The distance you are looking at while you are running just seem so far away, you literally have to tell yourself "keep running" "do not stop"

Almost Missed It

The heat that is. I decided to run the 10K instead of row, I wanted to see the difference in my times as this is the 2nd time I have ever run a 10K. I started my run at 7:15 in the morning and ended about 8:05. It felt nice in the beginning of the run but by the end it was getting HOT! I started to get concerned when I was heading uphill and I had a head wind. I kept on trucking and my 5K time ended up to be 24:17. I feel my 5K time can decrease substantially since I was pacing myself. I did not look at my watch until the end and at the 5K mark. I did not want to try and run faster or slower, I just wanted to keep my pace. My 10K time was 50:59, previously 51:24. Not bad if you ask me. I was probably more impressed with my 5K as I thought it would be alot slower.

Something I have noticed with the Zone diet is it is like a drug, I can not do anything in the morning until I have eaten breakfast. Then it takes about an hour before I am really ready to go. I would have liked to start sooner this morning but I would have had to wake up earlier (which is no big deal) but I never know what the night will be like for Melissa with Layne. Also throughout the day I can tell when I need to eat before my stomach tells me. I eat 5 times a day at about the same time each time. I love it and feel great when I follow it. Boy can I tell when I am not eating right or miss a meal. I am going to say tomorrow's WOD will be FGB :)

Lightning Run

Not because I am fast but because as I was running my 10K I had a great view of the storm coming in and lots of lightning. Pretty amazing!!! My 10K time was 51:24, which I felt was great for me. On the way out was uphill for part but it made for a nice trip back.

I had planned on doing "Randy" but I was exhausted from the 10K and the deadlifts before my attempt at "Randy" My attempt at the deadlift was OK.

3x3--245, 255

21-15-9 protocol--[11-10]-[10-5]-[5-4]

I was tired with the deads and I could feel my back not locked into position toward the end. The 3x3 was an increase and I know when I am fresh I should be able to pull 260x3.

I ended up buying a 1.5 pood KB over the weekend. I wanted to buy some steel plates as well, however, I did not talk to Melissa about it before hand and it caught her off guard. She says I can buy some so I will make the trip later this week. The 1.5 pood is awesome.

I also took some time looking through the journal on snatches and decided that I will do the Burgener Warmup and the Skill Transfer Exercises with my warmup before the WODs. I made a video of it and here it is. It was toward the end of my time in the garage and I was getting tired, so some of the exercises/skills are not as tight as they should be. I will be making some PVC bars of different weight to practice with so I do not make the jump from a PVC pipe to a 45# bar.

Josh notice KB #2 in the background!!!