Workout 6/2: 5k @ 90%

Pacing, pacing, pacing...it's tricky! Yes, having been a runner for awhile now, I have always heard about the importance of pacing and training at levels that are not 100% all the time. But I never took the time to literally figure out how to pace. Training calendars usually say, run at 75%. Or run at 90% of your marathon pace. Well, I was lazy when it came to this, so I figured I'd run a "slow" pace or a "medium" pace on those runs. Finally, I have enough data to accurately figure out a targeted pace. But by no means have I mastered it. As you will see today, my legs don't know what a certain effort should feel like. So today, when my legs were a bit tired between miles 1 and 2, I should have known I was going to be over the prescribed pace.

Workout: Run 5k at 90% of your 5k PR.
5k PR = 24:15 (Pace: 7:49/mile)
90% = 26:40 (Pace: 8:42/mile)
Actual Run: 24:54 (Pace: 8:08/mile)

*Glancing at my watch on the last stretch was evidence enough that I needed to slow down drastically so that I wouldn't break a PR on this run. But it's impossible to reduce yourself to a shuffle or walk when you've been going a certain pace. So I figured a lesson had been learned, and I'd apply it to my next paced run.

Workout 5/31: 3+ Mile Run

I "heart" accountability runs. Try running a good pace while having a conversation. It's not the easiest thing to do, but the benefits outweigh the suffering.

Workout: Run 3+ Miles
(No Time...I never time accountability runs since time is not the point.)

Workout 5/30: CrossFit Total

Let's take a trip down memory lane and reflect on a goal I had set for myself. The last time I did CFT, I scored 605. After that, I mentioned that I knew I could improve over the next few months, so I figured I could improve 45 points over the next 6 months if I stuck to CF training and took care of myself. Well, I haven't necessarily been taking the best care of myself when I think about my diet, but I have been fairly consistent with training. So CFT came up again, and I set some goal weights in order to reach 650. Did I make it? You be the judge of that...

Workout: CrossFit Total (Three attempts at achieving your maximum weight on an exercise) Please realize that there is a ramp-up warm-up that goes along with this, so I am not lifting these on cold muscles.
Back Squat: (Goal 230#)...205#, 225#, 235#
Shoulder Press: (Goal 125#)...115#, 115#, 120#
Deadlift: (Goal 285#)...255#, 275#, 295#
CTF SCORE: 650

*I did it! Even with two days to spare. That score was my goal for June, and I hit it in May. My next goal is to hit 700 by December. I need to catch up to my friend Scott who just scored a cool 725! Way to go Scott!