Tuesday: 4 Miles Run
In my conscious effort to run more on hills, I tackled a long and pretty steep hill in my 'hood during the middle of the run. If you're local, this is the Admiral hill. It is .7 miles long from the bottom of the east end of Admiral up to the top with a total gain of about 250 feet. I've done this hill maybe three or four times times already and it's brutal every time.
I decided to do "Fran" at the gym, though I didn't time myself. Fran, in the crossfit world, is a workout where you do a 21 thrusters, 21 pull-ups, 15 thrusters, 15 pull-ups, and then 9 thrusters and 9 pull-ups. I did my pull-ups with my band and used a 45# bar for the thrusters. I think the "Rx" for this workout is a 65# bar for women, which I can not do yet.
It was tough. Not gonna lie. The pull-ups were harder than the thrusters and I had to break them down in to maybe 3 or 4 at a time half way through the first set.
Basically I did them just like Talayna Fortunato,
if I was faster and stronger and just a wee bit more badass.
Thursday: 3 Miles Run
I did Blonde Ponytail's "Dirty 30" workout which is, um, BRUTAL. Eloise helped me out and did ten of each exercise while I did the full 30. I finished in 18:19. I was suprisingly sore the next day, too! I can't even tell you the last time I was sore from a body weight exercise. Have you done this workout? How did it go for you? Did you die? I think I might have.
Sunday: 9.25 Miles Run
Long run Sunday, my favorite day of the week! Seriously, the longer the run the happier I am about it. I love my water belt, taking gels, mapping out a route, pounding the pavement, all of it. It's so much fun! I started out flat and then tackled the west side of the Admiral hill. It's 1.4 miles from the bottom to the top if you're going west to east. It's not as straight up as the east side of the hill, but it is twice as long! I walked a couple of times, but it was great otherwise. The last couple of miles of my run were down hill the whole way, so I kept reminding myself of that as I wove my way up the hill.