First Week of June

Sunday, June 1
Rest Day - We had been working hard again (finally).

Monday, June 2
Both
RAC
20 min Elliptical (1 CC)
Lifting
Kate
Bike Ride at Lunch (1 CC)

Tuesday, June 3
Intent to RAC or Run, but neither happened. Had felt weird, lightheaded, dizzy, and just not quite right and ended up taking another rest day.

Wednesday, June 4
Couldn't get in the AM and with pending Thunderstorms in the PM, will need to either do a video at home or head to the RAC, unless, of course, the rain holds. It will still be really warm and humid, though.

I went for a trail run (it had been longer than I'd like to admit - I used to go quite often!) but it was hotter than Hades, still beautiful, but I was a sweaty beast and was definitely challenged. I'd like to point out that my HRM must have malfunctioned as I certainly burned more than a measly 26 calories!

Thursday, June 5
Couldn't wake up this AM, so I went this PM after reading a Women's Health article about a good ab workout, which was actually courtesy of Men's Health. So, I went and did that, just that, even though I probably should have done more. The RAC smelled from the construction and I was tired and a little defeated at my lack of athletic prowess. Here's my results from the WOD.

Chad went to PT and hoping he can get back to where he needs to be in order to work out like he wants to. At least he can still lift upper body, do core exercises, and swim in the meantime.

Friday, June 6
Both
Swam 10 laps (1 lap = 50 yds/45.72 m) (1 CC)
Hot Tub

June

Saturday, June 7
We met with our EWOD folks and did a WOD at Longwood Park in Salem. To preface, my legs were quite sore from my Thursday WOD and in all of the wrong places for what was to come! This 30 minute endurance WOD consisted of: starting at the top of a huge hill and running down, 10 push ups on the walkway near the bandstand, run the loop on said walkway, jumping the wall obstacle, and when you reach the bottom of the hill on the path, 10 more push ups, then running up the huge hill, followed by 10 weighted goblet squats. In 30 minutes I believe - if my memory serves me - got through 5+all elements minus the 10 goblet squats. I had my Garmin and HRM in the car but neglected to put it on - darnit! Chad scaled some of the WOD and did different exercises due to his back/leg/foot issue. He managed to run a little bit, walked some, but did not run up or down the hill because that really could have exacerbated the problem. Instead of the wall jump, he did some dead hangs and dips on the parallel bars but also did the push ups, but with one leg crossed over the other to add to core strength as well.

It was a doosie, but I'm certain our activities that followed more than cancelled out our efforts. Live and learn.

Another Round-Up

Thursday, March 6th

Kate

Did my lifting program - upped some of my weights again. Here's a link to my strength log.

Chad

50 air squats

50 push ups

50 situps

Back and Shoulders

Friday, March 7th

Rest

Saturday, March 8th

Kate Ran 4.5 on the River's Edge Greenway.

Chad Ran 4 (walked some) with Joe on the Salem Greenway.

Sunday, March 9th

EWOD at Green Hill Park. 2 teams: while one team swings KBs (35/45/50#) the other team had to transport a sled, a weight vest, and weight plates (10/15/25/35/45#) to the top of the hill on the end, do 5 burpees, and run back to assume KB swings. 30 min. 

EWOD Crew 3.9.14

Monday, March 10th

Chad run with Piggy for the first two laps and then continued on with his final 3. Here's what my Garmin captured of the Running WOD.

SunMonTueWed

Sunday 3/2
EWOD. We ran the Green Hill Park Marine Mud Run route. I missed recording about 0.16 - 0.18mi of the first part of the run. You can see the overlap between the start and end point. The fast group finished with 50 burpees and anyone thereafter finished with 30. I did not record my 50 burpees, either. Not my most accurate recording, but nonetheless, it is something captured. http://connect.garmin.com/activity/454545543

Sunday's Motley Crew.

Monday 3/3
Nope, didn't get to anything.

Tuesday 3/4
We got up and went to the RAC. I did my lifting program and upped some of my weights again. Some stayed the same. Chad lifted chest and some arms.

Wednesday 3/5

H20 Bottle, Smart Phone Sleeve, Zip Pouch

Since we didn't get to the RAC after Fat Tuesday/probably not enough sleep despite being home and on the couch by 8:30, and it was supposed to be warm, we decided to run after work. Chad did from Rotary to Moyer and back with a few walking points. I tried out my TJ Maxx Hind Running belt and I'm not really impressed. I fussed with it a lot because it didn't stay put and bounced due to the water bottle. I also didn't have my shuffle and settled for Story of the Year Pandora station on my iPhone. My shins and ankles felt tight and sore at first but things loosened up as I went. My feet, however, are yearning for new kicks. I have my old standard NB860v4 ordered as my v3s are SHOT. http://connect.garmin.com/activity/455818777

Peace out, Girl Scouts!

SatSunMonTues

Saturday, February 22
I went for a run/walk with Piggy and Chad went golfing.

Sunday, February 23
EWOD involving teams dragging a sled with a 25# weight and running a lap around a field for 45 minutes. These are my stats: http://connect.garmin.com/activity/450456891

Monday, February 24
Nothing, well, actually we both got much-needed new running shoes at Fleet Feet.


TONIGHT, Tuesday, February 25
We are running for...DONUTS! Tonight's Fleet Feet Pub Run features a Dunkin Donut challenge at the 3 mi turnaround (eat one before running back). Challenge Accepted.

I guess America really does Run on Dunkin.

EWOD

A group of us met up at 2pm on Sunday, January 19th to improve our endurance once again.

We tackled the hill (down up down up) with varied weights: the 3 ladies alternated between 25# plates and an undisclosed # med ball while the 4 fellas alternated between tires and 45# plates. The rules were that we had to carry the weight plates overhead on the way down the hill and however we chose on the way up while we threw both the med ball and tires up hill. We did this for 30 minutes. I ended up doing an extra uphill upon switching to the med ball in the valley and working my way back up with the other ladies.

In true Red Dawn ROGUES fashion, we ended our escapade with a shot of 10 year old scotch.

Here's what my watch and HRM gathered: http://connect.garmin.com/activity/432855645

Cool November Runnings

FRIDAY, NOVEMBER 1st - Chad and I decided to run the trail by Parkway after work. It's a pretty path and one I know pretty well from running it over lunch a few times. We took a shorter route as we started from Parkway instead of Robertson. Here's my RUN. Felt sluggish.

SATURDAY, NOVEMBER 2nd - We went over to our friends' house to watch the PSU game outside on their sweet deck, but I had a hair appointment scheduled for 2:45pm, so I decided to run there and back. Definitely felt a bit sluggish after having some food and 2 beers prior to my run out. I bought a water at the mart near the salon and drank that whole bad boy down. The run back was a little less strenuous, but the wind made it a bit tough. Here's my RUN(s). Again, felt a bit heavy, but that's probably because I am up on the LBs.

SUNDAY, NOVEMBER 3rd - We met up with some folks for the EWOD which consisted of weighted runs down, up, down, and back up the huge hills on Red Lane behind the Hope Tree Facilities followed by 5 burpees while your partner rests. Repeat. This was a 35 minute AMRAP. I carried a 25# plate and Chad carried a 45# plate. We completed 5 rounds.  Then, the entire group took one last hill sprint - unweighted - to cap it all off. It was a good one!! It was nice to get it done early as we had our Blue Ridge Browns Backers Tailgate that afternoon/evening.

EWOD Sunday

Got a nice group together at Green Hill Park in Salem for a lovely EWOD in this lovely weather. Thanks to Andy, Angel, Alicia, Bob, Chad, Jesse, and Joe for a fun time! Oh, and Piggy even joined us for the running portion, too!

What we did:

10 Rounds E(5/4)MOM 
(First 5 were Every 5 Minutes, Final 5 were Every 4 Minutes)
10 PVC OHS
Run with Weight (about 90 yds each way) out and back

I started out with a 25# plate for the first several rounds - can't remember if it was for 4 or 5 rounds - and then switched to two 10# plates and what a difference it made! I certainly gained more speed with two instead of one awkward weight only 5# heavier!

Goal was to pace yourself and decide how much recovery time you wanted.

Angel rocked some tunes for us out of her car, but unfortunately didn't realize her battery died. So, we jumped her. What a perfectly suitable ending to a great time.