14   282
9   321
30   333
20   262
1   164
5   200
7   176
4   143
2   128
9   156

2015 Training Diary – Week 12

2015 Training Diary – Week 12

It’s finally here… race week. This is my third race of the year so far, and my second half marathon (though the first one was a bit of a last minute decision!), but it’s the race I’ve been training for. The last 10-11 weeks have been focused towards getting some mileage back in my legs, which haven’t been doing much distance over the last couple of years since pulling out of training for the Milton Keynes marathon in 2013.

This week is also the fourth CrossFit Games Open WOD, and I was nervous to find out what Mr Castro had in store for us all after the split from RX to scale with last week’s WOD.

I’ve had a couple of negative mind-frame moments this week, around giving myself a target, achieving it, but then being hard on myself for not exceeding it. Stupid eh? If a friend told me that I’d say “stop being so hard on yourself”, but funny how when it’s me I’m unable to say that…

Week 12: 16th to 22nd March 2015

Monday – CrossFit 6am. We started off the morning with some clean technique work, then worked up to a heavy complex of 1 power clean, 1 hang clean, 2 front squats, adding weight each time. I got up to 55kg, which is pretty close to my 1RM clean and jerk (60kg) so I was pleased with that. I tried 57.5kg but couldn’t get the hang clean. I really love working with heavy weights (even if it does scare me sometimes!). The WOD was 10-1 lunges and down ups, but I’d decided I wanted to have another go at the scaled CrossFit Games Open WOD 15.3 (wall balls and skipping) as I wasn’t happy with my score. I’m pleased I gave it another shot as I got 74 more reps than my attempt on Friday, with a final score of 651.

Tuesday – CrossFit 6am. Our mobility work included some wheelbarrow walks and wall walks. Wall walks always scare me as I don’t trust myself to get close to the wall without falling backwards, but I’m getting closer and closer each time. We then moved on to bench press, with 6 x 6 at 70% 1RM, 35kg for me. The WOD was a Tabata style workout with 20 seconds work and 10 seconds rest 6 times through for each of the following exercises:

Kettlebell swings (16kg)

Sit ups

Wall balls (7kg)

Ground to overhead (15kg)

The score was total reps and I got 239 which I was pleased with. Mostly though, because my reps were fairly even for each 20 second effort.

Wednesday – Rest day. I had a few sports massages to do this week, which although not exercise, takes quite a bit of effort and time. I do love to do them though, and talking to my clients about their upcoming races motivates me. One of my clients was running Brentwood Half Marathon on Sunday so we chatted half marathon tactics!

I was lucky enough to win a competition through Coco Pro for a month’s supply of their lovely protein coconut water drinks, which arrived today. If you haven’t tried them yet, make sure you get some. I love how refreshing they are, but still giving a good 20g of protein.

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Thursday – I got up for yoga but unfortunately hadn’t realised it had been cancelled. I got home and did a little 10 minute flow, but I find it quite hard to motivate myself at home with yoga. It did give me an opportunity to work on my biggest weakness though – squat depth.

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Friday – CrossFit 6am. The fourth WOD of the Open… 15.4 was an 8 minute AMRAP progressive ladder of handstand pushups and cleans. The clean was heavy, at minimum 56kg, which because of the plates we have available would have meant 57.5kg rather than 55kg. But, the stopping point for me really was the handstand pushups – I’ve never done them from ground level before, only ever with two ab mats under my head.

I took the decision from the off to do the scaled version, which was an 8 minute AMRAP of:

10 push presses (30kg)

10 cleans (35kg)

I pushed through 5 full rounds and 2 reps for a score I was pretty proud of – 102 reps.

Saturday – Rest day.

Sunday – Race day! Reading Half Marathon, the race I’d planned as my goal race for the year… and it’s only March! I was very lucky to get a press place for the race, so had the luxury of hanging out in one of the suites overlooking the stadium. It was a hot, sunny day and I think quite a few people suffered for that, perhaps myself included – though I won’t make excuses. I didn’t stick very well to the plan that Kevin from Honest Fitness had given me; my speedwork sessions were few and far between and it showed.

I knew from the first few miles I wasn’t going to PB, but I wasn’t actually a million miles off on my pace, averaging 8:34 min/mile for a finish time of 1:52:35 and quite possibly my favourite medal of all time! A full race report will follow on Wednesday… keep an eye out.

Despite being proud of my scaled CrossFit Open score, and for only being 3 minutes off of a PB half marathon time with slightly half-arsed training, I somehow still came away feeling slightly disappointed this week. Why? Because I always want to feel like I’m progressing. The scaled workout was something that I would easily see programmed in my every-day training, so doing it as a competition WOD didn’t seem enough for me – and being so close to getting handstand pushups but not getting them seemed like a failure.

And the half marathon? If I’d just run 15-20 seconds faster per mile I would have gotten a PB. 15-20 seconds? Could I not have pushed just that little bid harder? I don’t know, but being close… it’s not quite enough for me.

Mileage Tracker

Weekly Miles: 13 miles

Running Total: 129 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week On track (two jokers used…)
Inversions Unsupported hand/handstand (end Q1) Can hold unsupported (for a second or two!) once up
Pullups 5 strict (end Q2) 2 underhand grip
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 60/72.5kg… slowly getting there!
Snatch 2/3 body weight 40/47.5kg
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Georgina Spenceley
Georgina Spenceley

3 Comments

  1. 25th March 2015 / 5:30 am

    one day I’m going to have to get you to teach me what all those CrossFit words mean! It can be really hard to convince yourself not to be hard on yourself, we’re always kinder to other people than we are to ourselves, so I’ll be kind you you – don’t be too hard on yourself, you’re a total badass! x

    • Georgina
      Author
      27th March 2015 / 9:07 pm

      Ah thanks Bethan 🙂 I keep meaning to do a CrossFit dictionary! I will do it soon! But come try it with me – we’ll go to GymBox or P360! x

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