Music City Mile

I have always wanted to see how fast I could run a mile, but never committed myself to find a race. Luckily, Mark Miller and the East Nasty's organized the "Music City Mile." For the first annual race the turn out was amazing and looking forward to the huge success it will bring in the future. I had not really trained for this event, so my expectations were low. As 6:15 pm rolled around the announcer rallied us up behind the start line to begin this race. I really felt out of place being among some elite runners, at least in my eyes. The Buzzer alarmed and we were out of there like a firecracker. I tried to keep up for a little bit but after that first turn my legs said, "If you wanna finish this mile you better slow down," So I did.  Around the last turn my lungs were hurting,  and my legs were burning but I kept picking up my legs and crossed that finish line at 6:49. I was pleased with my results and now I know where I stand!

No Weight- Endurance WoD

Warm Up:
3 rounds:
15 KB Swings (20 lb)
15 Burpees
200 m run

Endurance:
Pull-ups-- Max in 5 minutes 
750 m run
Rest 1 min.

Push-ups-- Max in 5 minutes
750 m run
Rest 1 min.

Squats-- Max in 5 minutes

Results:

Pull-ups: 7(w/o help)-- 18 on pull-up assist on [12]
Push-ups: 62
Squats: 100 {Left knee started to ache}

Shoulder Burn

For time:

75 lb Thruster [30 reps]
Push-ups [10 reps]

75 lb Thruster [20 reps]
Push-ups [20 reps]

75 lb Thruster [10 reps]
Push-ups [30 reps] **Last 20 were on knees**

RESULTS: 8:59

The Nasty 40

For time:
40 Box jumps (24")
40 Jumping pull-ups
40 Db swing (45lbs)
40 Walking lunges(steps)
40 Knee-to-elbow
40 Push presses (45lb)
40 Back extensions
40 Wall shots (15lb)
40 Burpees
40 Jump ropes (x2)

RESULTS: 26:48

"Helen"

Warm-up:
3 rounds::
15 push-ups
25 plank jacks
15 squats
200m run (7.5)

Strength: Power cleans
2- 135
2- 155
2- 185
2- 205 ***NEW MAX***

3 rounds for time:

400m run (@ 7.5/7.5/8.0) on treadmill

21 DB Swings (45/45/35)

12 pull-ups (6/2/1) rest on weight assistance (11/11/12)

RESULTS: 17:07

"Fran"

For time: 21- 15- 9


Thrusters (95 lbs)
Pull ups (8/2/1) real pull ups-- rest on weight assistant 

RESULTS: 9:08

Back to Back

WOD #1

For Time:
500m run
Row 800m-- rest 2 mins.    3:10

Row 600m-- rest 2 mins.   2:17

Row 400m--rest 2 mins.    1:31

Row 200m--rest 2 mins.    00.43

WOD # 2

Foe time: ladder 11---> 1

DB Thrusters (20 lbs)

Mountain Climbers (4-count)

Jumping Goblet Squat (20 lbs)

Burpee
RESULTS: 19:06

Tumilson

8 rounds for Time:

Run 200m (Treadmill @ 8mph [.124])

11 Dumbbell burpee deadlift (60/60/60/60/50/50/40/40)

RESULTS: 25:58

Cardio Thursters

For Time:
500m run
37 DB squat clean thrusters (30lbs x15) (25lbs x 22)
500m run
59 Burpees
500m run
37 DB squat clean thrusters (25lbs x 22) (20lbs x 15)


RESULTS: 28:21

Monday: May 7th

WOD::

For time:
30 Back squat (105)
20 Push-ups
10 Shoulder-to-overhead (105)

30 Front squat (85)
20 Push-ups
10 Shoulder-to-overhead (85)

30 Overhead squat (65)
20 Push-ups
10 Shoulder-to-overhead (65)


Results: 11:30

WOD

The Workout

3 Rounds for Time:

5 Hang cleans (115)
10 Push-ups
5 Sumo deadlift (115)
10 Dips
5 hand cleans (115)
10 Burpees


Results: 11:12

WOD

The Workout


5 Rounds for time:

10 db bench press (40)
10 db swings (45)
10 Sumo deadlift (80)
10 crunches on bosu ball

Time: 11:39

Modified Diane

The Workout

21-15-9

Deadlift- 135

Push-up

Time: 3:37

This is a modified version of Diane which is deadlifts at 225 and hand-stand push ups. I am still unable to do a hand-stand push up so hence the reason for regular body weight ones. Also, I am not wanting to bulk up just yet still have a half marathon to run in 3 weeks.

What's the Expected Time?

With this being my 1st Half Marathon I have been asking myself what time do I expect to accomplish the race in. I asked around and a bunch of people recommended me going to McMillan Running so I did. Earlier this year I ran a 3 mile time trial of 23:58 so I used that as my base to calculate my expected time. This is a great tool to plan my pace, type of runs and goals for training and races.

Thank you for using the McMillan Running Calculator on www.mcmillanrunning.com

Initially the goal for the race was to prove to myself I could complete 13.1, but training with a group of people have excelled my running performance. Not only can I complete the race I should be able to do so in a reasonable time.

According to these numbers I should be a sub 2 half marathoner. I have high expectations but I hope all goes well. I don't have the experience of pacing myself or focusing with that many people around. Music City Half is overall a hillier course making it a more difficult half. The good thing is no matter what happens at least this will be a PR!

1st Fitness Assessment

I have been running pretty hard for the last 3 months training for the half-marathon. I am starting to burn myself out so I decided to join the Y to incorporate cross training into the mix. I went ahead and got my fitness assessment done and these are the results

Half-Marathon Training with East Nasty

Last December to re-motivate myself and get back into the swing of things I decided to sign up for my 1st Half-Marathon. I was super excited until I realized I had just committed myself to run the furthest I had ever considered running before. I had no experience in endurance running and had no idea where to begin.

East Nasty 1/2 Marathon Training

Luckily, I found a running group in East Nashville, called East Nasty, who provided free 1/2 Marathon training for the Rock N' Roll St.Jude Half Marathon in April. I have been training with them all winter long and cannot wait to cross that finish line. This organization encourages runners of all magnitudes and is always willing to help those who seek help. They hold a weekly Wednesday run normally consisting of ~4 miles. The Half- Marathon training consists of a structured Thursday speed session, either tempo or hill, and a Sunday long run.

Thursday March 15, 2012
Warm-up 
2 sets of 12
Samson 12 seconds each leg
OHS
Back Extension
Dips
Pull-ups

Workout
For Time:
500m Row
50 Box jumps
400m Run
50 DB Swings (30lbs)
500m Row
50 Deadlifts (115) 25-10-15 **Hard**
400m Run
50 Abmat
500m Row

Results : 28:37

Sunday March 11, 2012

Music Half Marathon Training:


Centennial Park

Note: Need to either know the half-marathon course, or print off a map.  

Here is where you can download a map. 

Course:  Ran the first 8 miles of the course.  Then, instead of turning right on music row, continued on Wedgewood, cross 21st, and turned right on Natchez Trace.  Passed the Vanderbilt track and football stadium on the way back to Centennial Park.  The extra mileage came from a lap of Centennial Park.  

Results: 11 miles in 1:43 (9:21 pace) Legs were a little sore from the new shoes but overall felt pretty strong. Had to stop a few times for cars and stop lights.

Workout:
Warm-up:
1000m row
150 jumping jacks
150 mountain climbers
2x 50m rope climbs

6 rounds for time:
Hanging cleans x5
Air Squats x12

Cool-down:
1 min. wall squats x3

Results: 6:12