GCM: Week Seven

At the beginning of week 6, I was ready for a cut back week. But after a strong week 6, I didn’t want to cut back. I ended up being extremely thankful because I didn’t realize how much my body needed this week.

Monday: Rest Day for Running, but my first day back to CrossFit since 2014. 8 x 5 Back Squats (at 60% 1RM) + 5 Box Jumps (at 22 inches), followed by 5 minute AMRAP of 7 Thrusters (55#) + 7 Bar Facing Burpees and 5 minute AMRAP of 7 Power Cleans (55#) + 7 Bar Facing Burpees.

Tuesday: 5.75 Mile Speed Run completed on the Treadmill + Lifting.
1.5 mile Warm-up
0.25 mile at 10K Pace (7.7mph) + 1:00 jog
0.25 mile at 10K Pace (7.7mph) + 1:00 jog
0.25 mile at 5K Pace (8.0mph) +1:00 jog
0.25 mile at 5K Pace (8.0mph) + 0.25 mile jog
0.25 mile at VO2 Pace (8.3mph) + 1:00 jog
0.25 mile at VO2Pace (8.3mph) + 1:00 jog
0.25 mile at 1500m Pace (8.8mph) +1:00 jog
0.25 mile at 1500m Pace (8.8mph) +1:00 jog
1.5 mile Cool-down

Wednesday: 5 Mile Run OUTSIDE + Lifting.

Thursday: 5 Mile Run on the Treadmill + Lifting.
1.0 mile Warm-up
4 x (1K at 10K Pace (7.7mph) + 200m jog)
1.0 mile Cool-down

Friday: 5 Mile Run on the Treadmill. Threw in some inclines, which made me feel refreshed when I lowered them!

Saturday: CrossFit + 9 Mile Run on the Outside. First up was a 12 minute EMOM of a Power Clean + Hang Squat Clean complex, followed by a 20 minute partner WOD of 7 Wall Balls (14#), 7 American Kettle Bell Cleans (16 kg), 7 Power Cleans (65#), 7 Box Jumps (20″), 7 Lateral Burpees. Compared to Monday, I didn’t feel like I had taken that long of a vacation from CrossFit. The real test would be how I felt on my run after, which ended up being not bad at all! The wind made it a bit difficult, but I was happy to be outside running. For fuel, pre-CrossFit I had one cup of decaf coffee plus a banana, after CrossFit I had one packet of Sports Bean Lemon Lime, and at mile 5 I had 3 Clif Bloks Margarita.

Sunday: 6 Mile Run on the Outside. Best outdoor run so far!

Weekly Totals:

  • 5 hours 46 mins
  • 35.75 miles running

See all weekly workout recaps here.

Question: Do you run on a Treadmill?

Jes

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