Posts tagged chicago2012

What a crap week! Amazing how much one tiny tendon can make you throw the whole game plan out the window. Did you know that you even use your hip flexor for doing push-ups and planks?!

I tried making adjustments to work around it, but it has really been tough. At least this week I can plan ahead and try to do a better job — just now trying to figure that out (as you can see, I’m already red for Monday’s plan this week).

Not going to bother grading myself, because these missed workouts aren’t by choice.

Plan for Week 4:

• Mon: Planned CF, didn’t do squat. (Ha, punny.)
• Tues: Planned Run + CF — will swap jump rope + upper body focused WOD
• Wed: Planned 5M run; fuuuuuuu let’s hope I can run a mile by Wed?!!
• Thurs: Planned run + CF — jump rope + ab-focused WOD
• Fri: Will go with the planned rest unless better by then
• Sat: Fuuuuuuu how can I jump rope for 90 minutes? CF blargh, what the fuckity fuck am I going to do if I’m not better by Saturday? Yoga?!! Crap
• Sun: I can keep jumping rope if I have to.

I need to go back over my plan and change the scale of all my long runs. Need to start with 4M maximum when I’m back to 100%. This is really going to be a challenge.

What next, body??!! Huh?? Come at me!

Mon, Tues, and Wed went well. Then the hip flexor started making me miss planned workouts or scaling them back.

Runs:

• Monday Speedwork: Not so sure I worked it as planned, but 4.5M ran
• Wed 4M Easy: Done
• Thurs 30 min Tempo: Skipped
• Sat 7M Run: Scaled back to a walk-run, but did go 7 miles (DUMB)
• Sun 3M Run: Skipped

CF:

• 4/5 WODs completed

Rest:

• Taken as directed

6 Green = 24 points
3 Red = 9 points
1 Yellow = 2 points

I give myself a 35/40 = 87% B grade for the week, but an A for effort.

Starting to wonder if I need a different color for workouts missed due to injury. It isn’t that I didn’t want to or just skipped it out of a case of the lazybutt syndrome. At the same time, the red makes it stand out that it is my own damn fault!

Plan for Week 3:

We’re already at Yellow for today’s CF. I don’t see a lot of this happening this week due to this injury, so I’ll anticipate modifying every day.

Tomorrow, I’ll test out doing cycling for my speed workout — I’ll just do intervals on the trainer. CROSS FINGERS that cycling doesn’t hurt!!! If the CF WODs are too painful, I’ll modify with upper body stuff and rowing maybe?

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Really great first week of training! That’s a lot of green days. (Green = did as planned; Yellow = less than planned; Red = missed workout.)

Spending the first few weeks figuring out scheduling and how to make it all happen. There will be lots of 5 a.m. alarms. As the temps outside heat up, I’ll probably try and do all the runs in the morning and CF at lunch. I anticipate going to less and less CF as the training progresses, but I’ll try and stick to 2-3 days a week. It’s more of a time crunch issue than an ability issue.

I didn’t take my rest day on Friday, so I opted to skip CF today. My shoulder is still sore from presses and everything on the WOD today was presses (push presses and wall balls, plus body weight rows from a bar). Letting it rest up today and tomorrow.

Plan for Week 2:

Monday is “speedwork” — I’m doing the C25k intervals as fast running + jogging recovery.

Since I have both CF and a 7M run on Saturday, I’ll probably try and do the run on Friday. Then I can make either the Sat or Sun CF optional.