Crosstraining!

Obviously a very popular topic in today's running scene.  I am a proponent to crosstraining but usually I use it only after my running goals are met for the week and I have free time.  A strong core and flexibility can go a long way to prevent injury.  I'm lucky to have the Army that provides me with a great deal of body weight crosstraining.  Still I find myself in "the box" (gym) every once in a while.  My wife is a "crossfitter" so I generally base most of my workouts on stuff she tells me about and my running background makes me a less than comfortable fellow in the gym.  I have a short attention span so its gotta be high intensity for me.

Today I went after a 17.5 miler to get in some core work and demonstrate some exercises in a typical gym session.  I did a lot more picture taking than working out.  I started by rowing 2k in 10 min just to warm up the muscles.  I love rowing, it capitalizes on my cardio vascular system but strengthens the core and upper body.  When injured I've been known to row for up to 60 min.

After warmed up I moved in to some ab work which consisted of weighted sit ups, pull ups, leg throws, planks and leg tucks.

Now to my favorite some simple stability and leg work.

First boshu ball squats

Then some weighted step ups

Boshu ball lunges

And some boshu ball pistols

Long run with tempos

Now that I'm happy with my base mileage (65-80 mpw) with decent recovery its time to add in another workout  into the mix.  This is a long temp on a long run.  Today I decided to try an old classic of mine 3 mile warm up 5 miles at marathon pace 2 miles easy 5 miles at marathon pace and 2.5 mile cool down.  The run went well my 2nd 5 miler was not quite at marathon pace (7:09 for 5 miles) due to a stiff 15 mph Oklahoma wind but it was equal or harder effort than the first 5 miles (5 @ 33:48).  Nice little workout for 17.5 miles in 2:12.

Wedding week

My mileage was a little disrupted this week cause I was getting married to the love of my life.  The wedding went very well even got a wedding day workout in the morning of.  Here's the workouts for the week!

Monday:  6 miles
1.5 mile warm up 3 miles 1 min hard 30 sec easy 1.5 mile cool down 

Tuesday:  0 miles

Wednesday:  7 mile easy run
Thursday:  0 miles
Friday 4 miles easy (am)

8 miles moderate (pm)

Saturday:  26.4 miles 4100 ft vert ascent

Sunday:  15-20 miles easy

Total miles:  66-71 miles

Easy running

Any delays this week are due to a pretty significant event in my life on Monday!  I'm marrying my best friend Suki.  Thus Thursday I only squeezed in 5 miles with 2 being the army physical fitness test.  I ran well a 10:56 not bad for no break.  Friday we were traveling all day or at campus so I racked a goose egg which is the first day I haven't run since February 2nd I think.  So as soon as we got moved into our home for the next few days I bolted for an easy 8.5 miles around the harbor of Lake Michigan.  A little cold and windy but breathtaking!

Easy Run

Tuesday's run wore my legs out and we had quite the wind storm in the morning still I headed out for a quick 12 miler after class today.  After a few miles I decided I'd just stick to 8 and hit a workout in the afternoon.  So I ran 8 miles in 64 min came home and ate a healthy lunch of steak, sweet potato fries (homeade) and a salad.  Drank some water and headed back out ran down to Cameron's AstroTurf field and kicked off my shoes for a couple miles of barefoot running trying to tighten up my form.

It felt great to run on the warm turf and focus on just form for a little bit.

Total miles for the day: 15

Farlek hills

Tuesdays workout called for some hills.  I just wasn't feeling the normal Mount Scott laps so I decided to incorporate a little farlek hill work.  I've used this workout before it's good to break up the monotony that sometimes comes with hitting the same workouts.  I ran a 1.5 mile warm up then spent the next 4.5 miles sprinting up every hill I came to (which amounted to 15 45 + sec hills) on the downhills and flat you recover and hold a steady pace.  After 6 miles I made the turn around right at 47 minutes and decided to race my time back finishing in 91 minutes beating my outbound time by 3 minutes.  It was 80 degrees so I opted to break out the shorty shorts and no shirt it felt great to be out though I forgot I'm a little pasty from the winter and got a little sunburn.

12 miles : 91 minutes 7:35 pace
Burma Road Trail out and back

Easy running

After a hard weekend of running I took Sunday off and closed the week at 91 miles.  This morning I didn't quite feel fully recovered so I choose to go for an easy run vs. speedwork.  I have a PT test this week so that will be my speedwork for the week.  I hit 12 miles easy today and look to hit hills tomorrow afternoon hopefully the legs will feel better.  Just trying to figure out my spring race schedule trying to sprinkle some 50 milers in.  Total time on todays run was 97 minutes so just over an 8 min/mile.