NYCM Training: Week 4

11 Aug

Alright friends, we’re officially a month into training and I feel really good so far.  I’m getting all of my workouts in and hitting all of my paces.  I know it’s only going to get harder from here, but fingers crossed things stay like this.  The one thing I really need to focus on in the coming weeks is getting enough sleep.  I actually started working on that this morning when I skipped 6am CrossFit for 2 extra hours of sleep.  Totally worth it!  So here’s how last week went:

Monday 8/4: CrossFit.  I was tired from the weekend and decided to sleep in and go to a night WOD.  Not fun because the tough workout was on my mind all day, but fun because I got to see CF buddy Liz.  The workout was two 10 min AMRAPs (As Many Rounds/Reps As Possible) with a 5 min rest between:

A) 10 min AMRAP:15 Kettlebell swings (35lb), 15 burpees, 15 pull-ups (I used the bands)

B) 10 min AMRAP: 5 handstand push-ups (modified), 10 in place lunges with KB (35lb), 30 Double-Unders (60 singles for me)

Tuesday 8/5: Hot damn, does every Tuesday have to be super humid?!  Gross.  I had 5 miles on the schedule, with a warm up, 2 x 1-mile at 8:30-8:40 pace and cool down.  Despite absolutely dripping sweat, I hit my paces (8:26, 8:28) and felt good.  And then circled my neighborhood in search of a sprinkler to jump through… 😉

Wednesday 8/6: Wednesdays are rowing days at CrossFit 516.  This week the workout was 1000m row, 4 min rest, 1000m row, 4 min rest, finished off with a 500m row.  My splits were 4:14, 4:12, 2:02.  I was a little sore and tired going into this, but am happy with those times.  The rest of the class was spent on corework.

Thursday 8/7: CrossFitThis week’s partner WOD was:

100 wall balls (25 rep increments each) <—we used a 12lb med ball

80 deadlifts (20 rep increments each)<—we used Rx (as prescribed) weight of 105lb

60 toes-to-bar (15 rep increments each)<—modified to knees to chest

80 box jump-overs (10 rep increments each)<—20″ box

100 pull-ups (5 rep increments each)<—I used pull-up bands

We finished in 20:31.

Friday 8/8: Rest

Saturday 8/9: 14 miles. I got an early start on this run because I was heading upstate for the day, so I did 14 miles (last two at 9:22 and 9:26) before 8am.  It was cool but still humid and I tested out my new added salt strategy, which seemed to help a lot.  I got a little headache later in the day Saturday, but nothing like what it’s been.  Stay tuned!

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Sunday 8/10: 5 recovery miles.  I signed up to do the NYRR Join the Voices 5-mile race with my buddy Kara (who is moving to LA so this was her last NYC race for a while) and as usual there were lots of NYC run friends out on the course.  We didn’t get a group photo with everyone, but Beth, GB, Gabby, Dori and Danielle were all in on the farewell run!

jump

After the race a bunch of my favorite runners went out to brunch and ice cream to further celebrate our friend Kara! We miss you already #IronKara! xo
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Although crazy, this was a seriously great week of training for me.  Good runs + great friends=happy Kim.  Let’s keep this up, huh?

Weekly totals: 24 miles, 3 CrossFit classes, 1 rest day.

 

 

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More NYCM Training:

Week 3

Week 2

Week 1

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2 Responses to “NYCM Training: Week 4”

  1. Kaella August 11, 2014 at 6:34 pm #

    I’m happy to hear your training is still going well. It will be here before you know it!!

  2. Beth August 11, 2014 at 8:33 pm #

    CRUSHING IT!!!!!!!!!! I’m so proud of you already. This post makes me smile. Keep up the outstanding work, buddy!

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