crlgrl’s BodyBlog

Yeterday was my "long" run day which was 5 miles this week. I ran it in about the same time as I ran my 4 miles last Sunday. I couldn’t stomach the idea of running 20 laps on the track so I went down to Airport Road which is a quiet back road that is by the airport and happens to be 1 mile. My first mile was 9:21 which scared me because I thought I was going to run out of steam so the next 2 I ran around 10 minutes a piece, which is when I looked down at my stop watch and realized it was on 00:00. Pretty disheartening but I reset and ran the next mile in 9:32 and my last mile in 9:19. I was really happy because I can run 5 miles without stopping. Next Sunday….6 miles.

Today I finally got to do the Filthy Fifty. I did it at home so there were some substitutions based on lack of equipment and some based on lack of ability. Each exercise consists of 50 reps in the least amount of time total. Last Filthy was 36:12 for me.

24 inch box jumps

jumping pull ups

kettle bell swings 1 pood (had to use 20# DB)

Knees to elbows (knees to chest for me)

Walking lunges

45# push press (30#)

Back extensions (good mornings with 30# bar)

Burpees

Wall ball squats with 20# medicine ball (mine is 20.8) throw the WB 10 ft. to wall

Double unders (still can’t do so tuck jumps)

Todays time showed vast improvement and I felt alot better, especially during the burpees which suck for me….time was 21:05. Hoepfully I’ll ge to do this one at the affiliate soon so I can use the RX’d weight to have a more accurate time.

This entry was posted on Monday, September 22nd, 2008 at 9:51 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.