How not to train for a half marathon

I'm excited to say that Laura and I completed the Seattle Half Marathon.  It was a great experience, and I'm looking forward to the next one!  There were however some things that I could have done differently.

My training outside of Crossfit consisted of 5 training runs; a 10k, a 7 mile run, a 8 mile run, a 9 mile run, and a 10 mile run.  I'm pretty happy with little running specific training that I completed the run in 2 hours and 15 minutes.  However, it could have been a 2 hour run for me and less stress on the legs had I trained appropriately.  Mile 12 of the race my knee gave out, and I had to walk to release the tension and then was able to finish with a steady jog. 



Laura and I at the start of the race!



Back to training for Sectionals!

11/29 Recap

WOD
12minute AMRAP:  400M run, 5 Deadlifts

This seemed to be a cruel joke after the half marathon, but I chose a light load, 153#, and completed 5 rounds while stretching out my hammies.

Wendler 3-3-12
Bench Press 70lbs, 80lbs, 90lbs

Skills
Ring Dips, Muscle Up Progressions, Double Unders

Thanks to Rona I worked on Ring Dips, a set of 3 and a set of 2.  I attempted two musle ups on the rings which was humorous but completed one decent musle up progression.  It was the closest I've felt to doing something that actually resembles a muscle up.  Good stuff.  I got some more double under practice in.  Last night I received my RX Jump Rope and I Love it.  My double unders have regressed to double, single, double, single as I'm using the jump up with straight leg technique.  It seems to be working.  I can consistently achieve 10 Doubles with this method. 

Food

Breakfast- Grapes, Americano w/ heavy cream
Lunch- Beef Stew, Avocado
Dinner- Turkey, Cranberry, Carrots, Broccoli
Snack- Nuts

Breaking the silence...

Sorry guys for the lack of posting.  There's been just a few things going on the past couple of days:  lots of snow, sickness, & philosophical food discussions.  

Let's start with the last one.  Michelle and I were discussing the Whole 30 and the after effects, wanting everything that you had not eaten for 30 days.   In general, my eating habits to begin with are good.  I don't eat pasta, bread, grains, and I consume limited amounts of dairy.  I eat a lot of vegetables, fruits, and protein.  Occasionally, I may want ice cream or chocolate, but it's not that often.  Last weekend, I made the Paleo Lasagna that I posted and I added mozzarella cheese to it as well.  What's funny is that I felt like I was committing a crime.  The guilt was ridiculous and the obsession of the addition of cheese a little kooky.  At the end of the day it was a sign of why the whole 30 is not sustainable for me long term.  Now I'm still going to post what I eat, because it is important and I do want to improve my eating patterns.  I just want it to be long term and life long.

What's ironic is I went to a fabulous dinner with my Mom last night for Thanksgiving Dinner and I didn't touch the bread or the mashed potatoes.  They were not appealing among the turkey, cranberries, & roasted vegetables.  I did eat the dessert, but the cool thing about going to a restaurant is that you can't go back for another piece.  :O)

Turkey Dinner with Mom

The snow is not so important, but the sickness is bringing me down just a wee bit.  It may keep me from running the half marathon.  I was unable to workout yesterday and I'm down and out today.  I went to the doctor and was given antibiotics, an inhaler, and cough medicine.  So here I am on the couch watching the Blue Planet with Maya.  As much as I feel the need to get up and do something, Rest is mandatory today so here I lay.  

This week I did manage to start Wendler back up.  My cycle includes back squat, deadlift, & bench press.  Double Unders are still an obstacle.  This week my weakness was exposed.  A WOD that took most 25 minutes took me 39 minutes.  Just an example that it warrants a lot of attention.  Based on suggestions in the gym I ordered an RX Jump Rope to practice the double unders and I received some jumping pointers from Tom and Michelle that I'm practicing.

Goals for the upcoming week.

1.  Get Well

2.  Wendler Week #2

3.  Daily Double Under Practice

4.  Muscle Up Practice two days

5.  Ring Dips - 5 consecutive

Whole 30 Day #8

My goal yesterday morning was to reattempt a WOD that I did in April and PR it.  Rounds 1 through 3 were smooth.  Rounds 4 and 5 I was getting one double under at a time.  In addition Maya was standing there asking me a question and I flipped out.  Which brings me to my next goal, learn how to focus and cut out distractions mid WOD.  At the end of the day I added 8 seconds to my old time.  

Dinner was a success though.  I tried a new recipe I found on a blog.  Great dinner.  I added italian sausage to make it meatier, and the kids loved it.  Murdock didn't even notice that the lasagna was missing the pasta.  Here's the link Paleo Lasagna

11/21 WOD and Food

Breakfast-

Banana, Americano w/ coconut milk, 3 breakfast sausage links

Lunch-

Steak, salsa, fajita vegetables, guacamole

Dinner-

Paleo Lasagna

WOD

5 rounds for time:

40 Double Unders

30 Box Jumps, 20"

20 KB Swings, 35lbs

Whole 30 Day #7

Good Morning Happy Campers!  It's Sunday and I'm feeling a heck of a lot more chipper this morning compared to yesterday morning after my port.  :)

Yesterday my boys and I walked to a local Sandwich Shop, Spicoli's, at the top of the ridge.  The clerks behind the counters were unable to make a sandwich for me without bread.  Bummed, I went across to IGA, bought some meat and an apple and walked back to eat lunch with Gary and Murdock.  It wasn't a big deal, but I thought to myself that the shop could have made an additional $10 sale if they just offered their Sandwiches on a plate sans bun.

Breakfast-
Grande Americano w/ Coconut milk
Chicken Sausage, Pineapple

Lunch-
Lunch Meat, Apple, Tall Americano

Dinner-
Scrambled Eggs, Avocado

Dessert-
Nuts (too many, but I was warding off alcohol and sugar)

WOD
Christine - PR by 1 minute 23 seconds

WHOLE 30 Day #6

Last night I experienced the BEST duck dinner of my life.  In the midst of the marvelous duck cooking experience I had a wee bit of Port while prepping the ingredients.  I know, I know....ugh.  However, the food was all Paleo for the day.

My ring dips are getting better.  Got in a few more today before the WOD with some headstand practice.  My goal is to push up into a handstand from a headstand before the end of the year.

11/19 Food & Workout Recap


Breakfast-
Americano w/ coconut milk
Chicken Sausage, banana

Lunch-
Chicken Breast, Broccoli, Carrots

Dinner-
Duck, Garlic Asparagus, Tomato, Basil, Avocado Salad, port

Workout Skills-
Backsquat 1 rep max, 155lbs
Double Under practice
800M row

WHOLE 30 Day #5

Eating Paleo during the week is pretty easy for me.  Tonight the weekend starts and as always it's where my food and alcohol demons lie.  On tap for tonight is a healthy Duck dinner which I'm pretty stoked about.  I'm also taking my boss Kathy's suggestion of club soda and lime for a drink substitution.  We shall see...

11/18 Recap

Food


Breakfast -
Americano w/ splash of heavy cream
Two Chicken Sausages
Grilled Onions and Peppers

Lunch -
Chicken & Vegetable Soup

Dinner-
2 Scrambled Eggs, sausage, avocado, pineapple

Workout 


WOD

Clean (full squat) one rep every minute on the minute for 15 minutes.

New PR: 123lbs  I'm pretty stoked!

Checkout WOD:

2 Minutes of Max Rep Double-Unders

My Double Unders were straight up BAD.  Last time I did this I completed 46 in 2 Minutes, this time 41.  Practice, Practice, Practice.  They are on tap for tonight.

WHOLE 30 Day #4

Yesterday was great!  In the morning I was not too hungry, so I ate just one of the chicken sausages and half of the vegetables.  Lunch wasn't until 1pm because I went to the gym.  The late lunch took care of my afternoon hunger.  It was also my first two workouts a day in about a month.  I missed it and it's damn good to be back!  Good stuff all around!

Here's a pic of dinner.  I'm lucky to live with my Mom.  She had dinner ready when I got home from coaching last night.

Chicken Breast, Orange Ginger Carrots, Broccoli

Workout

Lunchtime fun-

1 rep Bench Press Max - 115lbs

Squat Snatch work - approx 30 reps with a 45lb bar.  Practiced emphasis of shrugging the shoulders and getting under the bar.  

WOD-

10 minutes Handstand Push-ups
5 Minutes Squats
2 Minutes Pull-ups
1 Minute Push-ups

Used a blue band on the HSPU's.  Need to transition to red, then floor.  

Today I'm ready for the some double under fun!