Weekly Workout Wrap Up (2/3-2/9)

This week was full of running!! Hopefully I am back to my old ways.. speed work, tempos, and long runs, oh my!

Monday 2/3

1. “Barbara”- 5 rounds for time of 20 pull-ups, 30 pushups, 40 sit-ups, 50 squats with 3 minutes rest between rounds
   1. 38:33 Rx

Tuesday 2/4

1. Tempo Run- 4 miles, 32:40
   1. 1 mile warm up and 1 mile cool down, 2 miles @ 7:30
2. Strength- Push Jerk, work up to 1RM
   1. 130# (PR!)
3. Tabata Kettlebell swings (35#)- 10 reps per round
4. Tabata Row for calories- 55 calories total (839m, 1:54 average pace per 500m)
5. 50 burpees, 50 walking lunges, 50 box jumps (20″)
   1. 9:32 Rx

Wednesday 2/5

1. 15 burpees before and after; 5 rounds of 6 thrusters (65#), 5 box jump overs (20″), 6 toes to bar
   1. 7:27 Rx

Thursday 2/6

1. Speed Work- 5.14 miles, 41:27
   1.  1 mile warm up (8:46) and cool down (8:27), pyramid of 1 min @ 7:30, 1 min @ 7:03, 1 min @ 6:40, 1 min @ 6:40, 1 min @ 7:03, 1 min @ 7:30, repeat. 1 min jog at 8:30 in between each interval.
2. 21 EMOM (every minute on the minute, alternating) of Row 200m, 10 Hang snatches (65#), 30 double unders
   1. I did 10 burpees instead of snatches because my shoulder was hurting.

Friday 2/7

1. REST DAY!

Saturday 2/8

1. Mid Maryland Ultra 50k and Relay– 4:58:14
   1. The trail race was split into 5 10ks. My friend Jen ran legs 1, 2, and 5.  I ran 3 and 4 (20k). Trail races are CRAZY! I was NOT prepared.

Sunday 2/9

1. Double Unders practice
2. “Rowing Annie” 50-40-30-20-10 Doubles unders, row for calories
   1. 19:18 Rx

Weekly miles – 21.54
2014 miles- 61.55

Have you ever run a trail race? How do you prepare?