3/13/14 Workout


The barbell/kettlebell class I like so much is Tuesday/Thursday mornings. My track workout is also on Tuesday and my tempo run is Thursday. It’s good to put a bunch of hard work on the hard days, and do easy stuff on easy days.

The class is a very tough class. I think it may be impacting my tempo runs, thus today I decided to forego the class and do the tempo run then lift later in the day. Here’s what the day looked like:

  • 7 am 2 mi. run: easy & slow with Diva the Dog.
    • I love running with my dog!! The vet listens to her low heart rate and calls her an athlete. I love that!
    • This was a warm-up for the tempo run.
  • Tempo run: 6 mi. at 8:26 pace.
    • This was rugged! It was supposed to be an 8:23 pace but such is life.
    • I’m not certain the class damages my tempo run.  The tempo run is just tough.
    • For the next tempo run, I plan to skip the class again, run the exact same route but this time I will fuel beforehand with Ucan. Curious to see if fueling with the slow-drip carbs will improve performance.
  • 3 pm: weights
    • This was late in the day for me to be lifting.
    • According to the 5/3/1 plan I’m following, this is a de-load day on deadlifts, so I decided to do power cleans in place of deads.  (You can’t clean as much as you can deadlift.)
    • power cleans: 175 lbs x 5 – 185 x 5 – (and because I read this article from Dan John) 205 x 3 x 2 sets. In reality, I got 2 sets of 2 and that third set… I only got one. It whopped my a$%…
    • 1-leg box jumps: 4 x 4 sets. Trying to create more 1-legged power for running.
    • pull-ups: 24 kg x 5 x 5.  I don’t do pull-ups regularly (I used to) and these were tough.
    • kettlebell snatches: 24 kg x 120 reps (60 each arm)
      • We typically do 200 reps in the class.
      • I have a nice big, hot blister on my left hand and an almost-healed blister on the right.
      • I taped my left hand and that didn’t quite help me enough.
      • I was smoked at this point and I’m a big girlie sissy thus, only 120 reps.
      • Oh well…
  • The big thing: Regarding the run, I’m quite interested to see what putting some carbs in the mix does for my run next week. I’m doing my best to be in ketosis. Lack of carbs may negatively impact these types of efforts–but my track workouts don’t seem to be suffering. There’s a question here that I’m very interested in answering. Next Thursday might reveal that answer…