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Run, Burpee, Repeat

ocrunnergirl

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I’m kind of an obsessive compulsive person...in case you haven’t noticed. 😂 I love, love, love watching the Olympics, the Tour De France and the CrossFit Games.

These CrossFit Games athletes are amazing! The evil “genius “ behind the games workouts is Dave Castro. The idea is to throw all sorts of different events at the competitors to find “The Fittest on Earth.”

These athletes lift weights, climb ropes, swim, bike and can run at 6:00 minute miles! It boggles my mind how these muscle bound athletes can move so fast!

While being injured I’ve dabbled in some of the XF workouts. I’ve also made up my own insane “WODs.” Ie. Elliptical a mile, 20 goblet squats, 10 deadlifts, 15 weighted step ups. Repeat x infinity.

I love the variety and it’s no secret that I LOVE Intervals! They are just the best!

I found an offshoot of CrossFit called CrossFit Endurance. The plan is laid out in a book called Unbreakable Runner. I’m going to give it a try this summer and see how it works out.

Thursday afternoon I was waiting for the book so I decided to create my own endurance WOD. It consisted of 1/4 mile sprints with 10 burpees or 20 squats alternating after each 1/4 mile. I thought 3 miles would be reasonable and decided on the privacy of the bike path. My friends and neighbors already think I’m a bit over the top so let’s not give them anymore to talk about...

My leg was feeling pretty good after rolling my glute with a tennis ball. I warmed up with a 1/4 mile and then took off to see what I could do. I was happy/not happy with my paces. I used to be able to do mile repeats at 7:20, but this is the first time in forever that I’ve run anything in the 7:xxs.

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i slowed the last 2 1/4s down because my leg was getting tired.

i was really pleased with run, burpee, run, squat, repeat. My heart rate was through the roof and I had to take a 15-30 seconds after each run to calm my breathing down.

Friday there wasn’t one part of me that didn’t hurt. It was exhausting just sitting up! I might build an ab or 2 if I keep this up!

Then it dawned on me that it was kind of dumb to do that workout 2 days before a 5k. #blondemoment.

A friend of ours had breast cancer this past year. Atlantic City puts on a great 5k to benefit a BC charity. Thirty of us were signed up to run on the Zumba Warriors for Dawn team. (No, I don’t do Zumba.)

Since I work Saturday I got special permission to leave for an hour or so to run the race.

I dressed in my finest work clothes. 😂

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My friend N’s DH picked me up from work to go to the race.

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Got some team pictures:

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The temperature was in the high 50s/low 60s and the wind was blowing out of the north.

I lined up with these 2:

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I had no idea what kind of run I was going to have so I just “wung” it.

I pushed from the beginning and just kept picking people off. I didn’t bother looking at my watch because it was what it was.

It seemed like the 1st mile marker took FOREVER to show up. I was playing leap frog with a shorter, stockier dude. We came upon a girl who was breathing and grunting really loudly. I looked at her and thought wow, she’s really sweating! But then I realized that it was just the bottom of her shorts that were super wet. And then I saw the insides of her legs were super wet!

Oh, hell no! She peed herself less than a mile into the race!! 

Dropped her. Mile one: 8:10

I continued on and knew at the turned around we’d be heading back into the wind. My calves by now were screaming at me!

“Hey! Remember us! Run, burpee, squat, repeat?? Ya, moron!”

I saw my DH as I was heading back and then gave N’s DH a wave and a gasp. 

Mile 2: 8:02

The 3rd mile was tough. I’m not going to lie. I was just trying to hold on for dear life. The wind was battering me. My lungs were seizing. I knew I was running in the top females but I couldn’t hold on. I took a mini walk. Gah! (Yes, top females because many walk, jog the race.)

I regrouped and managed to pull myself back together and ran 8:41 for mile 3. Boo!

With the finish line in sight I mustered as much kick as I could and finished with an 8:05 pace. (Nary a 7:xx to be found.)

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I was shocked that after a year of hardly any traditional race training or speedwork that I finished in the 25s. 25:49.

Tickled f’n pink!

N’s DH drove me back to work where I remained sweaty and happy until 6 pm.

I stalked the race results and found I had won my AG. It pays to be old!

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I’m really excited to start the CFE training plan. I’m planning on a summer of 5ks to see where my time goes now that I have a baseline.

Other news!! I wasn’t going to run Vermont 100 on 100 this year but one of the runners dropped due to injury so I’m in! I’m so excited!!

Oh yeah I’m running another 1/2 with my oldest son this weekend.

 

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It's good to see this again, hope the corner is finally turned. 

Also looks like you were running on Boardwalk, which I own, so you owe me $50 rent.

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1st place AG!! That is so cool and awesome you are back at it again. Good luck with the program - will be interesting to hear how it works out with your running.

Don't know too much about the XF games except that my compatriot, Tia-Clair Toomey, won the women's last year. They talked about it quite a bit last month during the Commonwealth Games (after she won gold in her weightlifting class) and showed a few highlights of her XF win last year. It looks pretty intense!

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18 minutes ago, Gonzo Runner said:

It's good to see this again, hope the corner is finally turned. 

Also looks like you were running on Boardwalk, which I own, so you owe me $50 rent.

Ok to the $50 but I did pass GO so technically I’m ahead $150. 

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18 minutes ago, ChocTop said:

1st place AG!! That is so cool and awesome you are back at it again. Good luck with the program - will be interesting to hear how it works out with your running.

Don't know too much about the XF games except that my compatriot, Tia-Clair Toomey, won the women's last year. They talked about it quite a bit last month during the Commonwealth Games (after she won gold in her weightlifting class) and showed a few highlights of her XF win last year. It looks pretty intense!

Tia is amazing! I never realized until I started messing  around with weightlifting how flexible you needed to be! The ladies from Iceland are awesome also.

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One of my friends has done CFE and was really successful with it. I think that since then, she's gone back to working with a CF Endurance Coach. In the past year, she's gone from good to BQ and feeling strong. I've forgotten how much cross training you've been doing, but I would remind you that you'll notice that the fatigue will take an effect on your running...especially in the first little bit of it. Once you get used to it, you'll be back to normal...and then when rested, crushing it. :) Good luck!

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If you get to Baltic Avenue, you owe me $5.

Way to go OCRG. You beat 55 other women in your AG, so don't give me none of that it-pays-to be-old shizz. 

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33 minutes ago, Running Nole Fan said:

One of my friends has done CFE and was really successful with it. I think that since then, she's gone back to working with a CF Endurance Coach. In the past year, she's gone from good to BQ and feeling strong. I've forgotten how much cross training you've been doing, but I would remind you that you'll notice that the fatigue will take an effect on your running...especially in the first little bit of it. Once you get used to it, you'll be back to normal...and then when rested, crushing it. :) Good luck!

Oh I've definitely done the heavy-legged run the day after lifting. Definitely defines the term embrace the suck!

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Just now, CompulsiveRunner said:

If you get to Baltic Avenue, you owe me $5.

Way to go OCRG. You beat 55 other women in your AG, so don't give me none of that it-pays-to be-old shizz. 

Meet me on Baltic Ave and I'll pay up! Don't think that the 13th Overall is lost on me. I'm just so happy to be able to be doing something I love again!

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I've needed a happy post around here, so you win today. Way to rock the 5k.

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50 minutes ago, Dave said:

I've needed a happy post around here, so you win today. Way to rock the 5k.

Thanks, Dave! Hoping the MRI gets approved soon!

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Sneaking out of work to win a 5K that you wung is perhaps the most bad ass thing I've heard in ages!  Well done!!!

See you in VT!!! 

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I considered CFE this summer, but a new Orange Theory is opening within walking distance of my house, so I think I'll check that out. You report back on CFE, I'll report back on OT !

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Congrats on a great race and AG win!  I'm old too, but I haven't won anything, so this is proof that you're a BA.  I have a half this weekend too so we can be Half-twins this weekend.

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6 hours ago, Keep Running Girl said:

Sneaking out of work to win a 5K that you wung is perhaps the most bad ass thing I've heard in ages!  Well done!!!

See you in VT!!! 

Thanks & cant wait!

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2 hours ago, eliz83 said:

I considered CFE this summer, but a new Orange Theory is opening within walking distance of my house, so I think I'll check that out. You report back on CFE, I'll report back on OT !

If there was an OT around I would definitely try it out!

Sounds great about comparing notes on CFE and OT!

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1 hour ago, Slow_Running said:

Congrats on a great race and AG win!  I'm old too, but I haven't won anything, so this is proof that you're a BA.  I have a half this weekend too so we can be Half-twins this weekend.

You just need to pick the right race to win!

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15 hours ago, atombuddy said:

1st out of 56: not bad for being out of racing shape!

I've worked hard at staying in some kind of shape so I guess it paid off! How are you? Still running around Pasadena?

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31 minutes ago, ocrunnergirl said:

I've worked hard at staying in some kind of shape so I guess it paid off! How are you? Still running around Pasadena?

Running quite a bit, actually. And feeling healthy, though still slow. Nevertheless, as Des Linden would put it, I just keep showing up.

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3 hours ago, DrWhiskers said:

Great work! I always find your posts so inspiring!

Thanks! That’s so sweet of you! I’m always a little nervous with what I share. I really don’t like writing but I love talking about working out!

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