Crossfit + 4 miles in 33:12
We got another couple inches of snow overnight. My plan this cycle was to do 6 miles after crossfit, but I cut it to four today because I ended up with a couple more miles than planned yesterday.
The WOD was:
I went with the 35 lb plate, which was fine for the lunges but harder for the situps. I did most of those in batches of 5. Maybe 45 minutes total?
The run was almost entirely in the snow. I should have brought my Yaktrax, but you never know if you’ll need them when running on the sidewalks. I ran the left side of the road when it was safe. Most of my route was pristine snow with no previous footprints. My pace was slower, but good enough. You really have to work to lift your feet with each step so you don’t catch your toes on the drifts.
I got a lot of curious looks from people in their cars. What is Mr Ninja in his all-black outfit doing out there? I responded with a wave, salute, or peace sign, and a smile they couldn’t see under my balaclava.
Today was the first speed workout of my Hansons marathon plan. I had planned on jogging over to the high school track and doing 12x400m. When I got there, I could tell pretty quickly that there was too much snow to pull it off. Normally I can run my laps as long as I can detect the inside edge of the track, but it was just deep enough to be a solid sheet. I gave it a short test jog and realized there was no way I’d know where lane 1 went.
Plan B then became jogging a little farther to some neighborhood streets and doing them there using my GPS watch. I picked a relatively flat rectangle where I could run from stop sign to stop sign. I mentally noted the total distance when I started each interval and then stopped when I hit my 0.25. I jogged 0.15 for recovery on the short end of the rectangle. Normally I’d do 200m recovery (0.125 miles), but 0.15 was easier for the mental math.
Around and around I went dodging ice and cars of the parked and moving variety. I have no idea if the distance was accurate, but I feel like my effort was strong. That’s all that really matters. For the record, here were the splits I got on my watch. Not as fast as the 85 I was shooting for, but the slight inclines and slippery conditions need to be accounted for.
90 86 85 89 84 93
87 87 86 92 89 90
According to weather.com, it was another sub-zero day when you factor in the wind chill. I couldn’t even tell because I was bundled up, and my engine was running hot. While I was stretching in front of the house at the end, I kept thinking how overheated I was. These workouts are hard to do in these conditions, but it certainly makes you feel like a badass when you can pull it off.
Very rarely on the treadmill. I find it so much more physically and mentally demanding on there. I did every workout outdoors last winter, and I intend to do it again this year.
One of the joys of running for me is being outside, and that applies for all seasons. I don’t prefer running in the snow, but I’ll take it over the hamster wheel.
WINTER IS HERE
Not as cold as yesterday, but the snow piercing my eyeballs made it challenging. It had just started before my run, so I didn’t have to worry about black ice. Pace was good. Maybe I was just looking forward to getting into the hot shower.
This was a good test. My last double-digit run was almost a month ago. I didn’t doubt that I could do it, but it needed to be comfortable enough that I am confident ramping up the distance in the next few weeks leading to the Goofy Challenge. I put my jacket sleeve over my watch right from the start, so I was pleasantly surprised to come in under 1:15.
It was cold. 9 degrees with wind chill down to -2. Still, it was sunny and no snow or ice on the ground. Very manageable if you layer up. I went full ninja, breaking out almost all of my cold weather gear. Only thing I lacked was the wool socks because I didn’t have any that were clean. My toes were pretty numb by the end, but they feel fine now so no damage done. I like my balaclava a lot because it’s thin, warm, and does a pretty good job of not freezing up. I still get eyelash icicles from the sweat, but at least my mouth area stays fairly dry:
Here’s what I use if you’re interested:
On the injury front, my knee felt very good. Not a peep from the IT band, which is a relief. The inside of the knee is still a little sore, but better than it’s been. Running in the cold is like having ice packs strapped to my body, so maybe that dulled the pain a bit. I’ll take it if it allows me to train and heal at the same time.
The Dallas Marathon has been canceled due to a major winter storm that has dumped snow and freezing rain on North Texas. Marathon organizers announced the cancellation of Sunday’s race in a Friday afternoon press release. Organizers said they made the decision not to go forward with the marathon after consulting with Dallas police and city officials. The Dallas Marathon was expected to draw about 25,000 runners, many of whom were still trying to get to North Texas or had given up due to the weather.
Damn, that sucks. You really don’t want to run a marathon in crappy weather conditions, but it still stings to have it yanked out from under you at the last minute. Internet hugs to those who trained so hard.
I had an errand to run, so I started off pretty fast with this and just kept it going. Would the 3 extra minutes needed to run my normal 7:30 pace have made any difference? No, but that doesn’t take away the sense of urgency. Thursdays will normally be tempo day on my training plan, so this was just a preview of what’s to come.
It was 30 degrees and very windy. I wore a half-zip and shorts with hat and gloves. I was feeling pretty comfortable until turning into the wind. I was wearing some new shorts for the first time, but I think they’re too thin for this kind of weather. Let’s just say my nether regions were painfully frosty by the end.
Crossfit + 6 miles in 46:04 (7:40 pace)
Today’s workout was a burner, made infinitely worse by those stupid sliders. The sliders are little discs that you put under each hand and foot (to reduce traction) and then bear crawl your way around the indoor track. It feels fine for about 10 meters and then you’re toast.
I’ve gotten lazy about wearing my regular running shoes to crossfit. Since I just broke in a new pair yesterday, I made sure to wear some old ones for the WOD and then switch when I got to my car for the run afterwards. Ideally I’d buy some shoes specifically for crossfit, but I’m not sure I’m ready for that yet.
The run afterwards was pretty nice. Just warm enough for t-shirt and shorts. My pace was a little slower, which is good. I wasn’t too sore, but already fatigued from the previous hour. You can see the one spot where I really had to pull up as I navigated the downtown area. Don’t want to ram into someone coming out of Corner Bakery or something like that.
It’s something I picked up 3 years ago when I was rehabbing an injury, and I’ve stuck with it. A lot of that has to do with my trainer, but I also recognize that I really need strength training to help balance all the miles I run. Plus the high intensity of the workouts is like sneaking in another speed workout.
The bike is fine. I used to ride a lot of miles in the summer when I ran high school XC, but I like that I’m doing something different than the typical endurance sports (run, bike, swim, row) on my XT day.