August 17, 2009 - Race week

(image: I took this past weekend while fishing)

This coming Sunday, August 22, 2009 is a Race Day for me. I'm running the 10k Trail Run in Bel Air, MD. I haven't raced in a few years and look forward to the challenge. Since I am not familiar with the course, I am not setting a time goal. That said, I will be pushing myself as hard as I can.

My focus for this weeks workouts is to go intense early in the week and taper off from Thursday to Saturday, especially on running and Olympic lifts. I'm going to do a 5 mile run tomorrow morning, a 4 mile run Wednesday, then use Thursday as a rest day heading into a couple short runs Friday and Saturday. As far as Crossfit.com, I'll do all the WOD's with the same intensity I normally would, with the exception that I won't do legs on Friday or Saturday.

This should be a great week!

Today's Workout of the Day (WOD) from http://www.crossfit.com:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

A double-under is where you jump rope and clear the rope twice with each jump. Since I have been jumping a lot lately, this was a great workout. My total reps were:
Double-unders: 94, 80, 64, 50 = 288
Situp: 90, 65, 40, 25 = 220

After, I spent around 30 minutes doing a circuit that involved jump rope, pullups, dips, and situps. I didn't break between any of the sets and kept the intensity level pretty high. A quick dip in the pool and rest in a lounge chair and I was beat. It was a good day of training.

This week I need to focus on stretching, keeping healthy and taking in the right foods in preparation for Sunday's race. I look foward to my first race in 4 years!