Buxton and Fran

Tonight consisted of a quick run with my pup Buxton, followed by a quick run on the treadmill, then a modified "WOD" : Fran.

As always, the running I do with my dog always ends up being a fartlek run, followed by a lot of walking, stopping, and eventually laying down in some ones yard to cool off.
The evening was really nice with temps in the mid 70's. Of course every tree, every anomaly had to be sniffed and investigated. By about 1 mile in, we came to a wooded trail area, and I was no longer allowed to take the lead. It went on this way pretty much the rest of the run.

When we got back home, and the dog sacked out on the floor, I decided to hit the treadmill.
I felt pretty good the entire time. Heart rate was good at about 165 max.
I decided this was to be a warm up for Fran.

Fran consists of 3 rounds (21-15-9 reps ) for time of:
Barbell Thrusters @ 95lbs
Pull-ups
My modifications:
Barbell Thrusters@ 45 lbs
Jumping pull-ups.

Once I was done with this, my heart rate was about 183, and my hammies were screamin.

After I caught my breath, I hopped back on the treadmill for a 1/2 mile cool down.
I wanted to go further, but my hamstrings were toast.

2 miles with dog
2 miles on treadmill
Fran WOD: 4:32
1/2 mile cool down

Wednesday Ride

Sorry forgot to post. I know you all have been waiting anxiously. It was a nice, fun filled ride of dodging; cars, trucks and angry soccer moms in SUV's through hellacious traffic. -I need to get a helmet.

About 10 miles finished in 50:32. No time to run.

Who Pee'd in this guys' coffee?

Regardless of who did, there is no Crossfit WOD scheduled. I think I will plan a Run and/or a Ride. Will post it later tonight.
You know what they say about guys with big tires don't you? -I don't know either, but this guy looks nuts.
I think I want to scare people too, and shave my head and angrily carry a giant tire around over my head....and possibly grow a mustache.

Could you imagine driving down the street and run across this guy? WTF? That is enough to make my Cherokee turn around by itself and drive the other way.

Run, Bike, Filthy 50

Filthy 50 you say? What is that? You did what?

I started the day off with a run on the road through housing developments and rural country roads. The run was a little uneventful. Probably because it was 7:00AM and everyone was sleeping in.
When I started out the temperature was about 75 degrees, and when I made it back home it had gotten up to about 83 degrees.
I had decided that while I was running that I should take the bike out for a quick ride.
I ended up with 7.5 miles for a run, and grabbed a Zone bar, and off I went on a bike ride.
This is when I saw all the activity. I think I counted 4 runners, and 3 cyclists. Kinda rare to see that many on the roads around here. They actaully looked like people who were training for something.
Anyway, I ended up with 11.5 miles for the ride.

Well, by the time I got back home from the ride, the temp had jumped up to about 88 degrees.
I had taken in a lot of water, and still ended up dropping about 3 lbs.
The heat made it hard to do anything the rest of the day. We peaked at about 92 degrees or something like that.

Now, WTF is a Filthy 50? -Your worst nightmare I would bet.
(It was actually my worst nightmare).

I've been wanting to stick with the WOD or (work out of the day) with Crossfit (see links off to the side).
I looked at the Crossfit website this morning to see what the WOD was, and thought man, how the hell was I going to do that? Let me tell you, if there was a time in my life that I wanted die, it would have been at the start of the workout.
First of all it starts out with box jumps on a 24" box. I didn't have one, so I used an 18" instead.
I can typically do 20 of them with no problem, but 50 really got me good.
The rest of the workout is below. I am already really sore from this, and will pay dearly come Tuesday and Wednesday.

Filthy 50:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge, (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Totals:
Run - 7.5 miles
Bike - 11.5
Crossfit WOD: Time: 47:32 - Not bad considering I used all my energy on the first part of the workout.

Tempo Run and WOD

Tonight I ran on my treadmill since I had some yard work to do, and couldn't venture out to the track or trail.
The run went really well. My heart rate got up there a little bit as I approached my peak on the tempo run. Ended up maxing out at 178. I think my average HR was 168.
My hydration has been pretty good lately. I had consistent amounts of water throughout the past few days , about 130 ounces of pure water per day, and about 32 ounces Succeed Ultra during my run. I've been adding an S!Cap before I go to bead, and one before I run.
We'll see if this helps.
Oh, I did have a Sam Adams Light after my yard work was done. -Does this count as hydration?
A man doesn't feel like a man without a beer while doing yard work.

Once I was done, I decided to do at least a non-standard Crossfit Work Out of the Day or WOD

I decided on 3 rounds, 12 reps each of 18" box jumps, Cinder block deadlifts, and Ball Slams

I never kept track of the time. I really didn't care since I was spent after those three rounds, and my heart felt like it was going to jump out of my chest.

Totals: Easy tempo run......3 miles......Time: 29:16
Quick Crossfit WOD

Crossfit tools:

Quick visit to the Track

Not much time for a full workout, but at least I made it out.

1 mile warm up: 8:33
400m : jog
800m: 3:53
400m: jog
800m: 3:50
----------------------------
3 Rounds:

50 Air squats
20 push ups

Badwater 135

Yes, it is that hot in Death Valley albeit, I have never been there, and yes, people do run a race starting at Badwater and ending up at Whitney Portals -135 miles away.

I was reading Kim's blog tonight, and felt bad for not keeping up to date on the Ultra world. I forgot all about Badwater taking place, and I felt bad for not following a fellow runner that I have had the privilege of running with many times: Rita Barnes.

Rita is a great person to run with as she always has a great story to tell.
I remember one night we had a group run planned with other Columbus Road Runner Club members.
Along with Rita, I was the only one that showed up. I thought to myself, okay maybe it won't be so bad. Who cares, I was running.
We started off at a pace that was way too fast. I specifically remember Rita saying "this is a good slow pace, we'll stay here for a while". I remember specifically saying to myself: "WTF"?
Now, I am one of those people that need to start off slow in order to get properly warmed up. If I don't, I am toast.

About 3 miles into our 6 miler, I was wondering where the hell my car was because I needed it just to keep up with her. I think my thoughts made it to my mouth because Rita started laughing at me.
At the time of this run, I was really out of shape because I had taken a lot of time off after running the New York City Marathon.

Anyway, I am sitting here supposed to be working but instead, I am typing up this blog entry.
I will follow Rita's progress throughout the night. Best of luck to her and all the other runner's out there.

UPDATE: Rita finished in 42:21:13

Great Job Rita!!!!