Monday, December 01, 2014

The 4HB "5K to 50K" 12 Week Program - 2nd Try - Week 4

Week 4 fell upon the long Thanksgiving Holiday Week. The program is starting to pick up steam. Presenting more challenges. On time and scheduling and recovering. Sticking with it as close as possible. Only a few minor strays and those were close to unavoidable.

Here's the breakdown of Week 4:

  • Monday - 400M sprints in the morning that were terrible because of my efforts to shift to the Pose Method of running. Front Squats and Deadlifts in the afternoon that weren't so bad.
  • Tuesday - Only one workout with the deceptively difficult Hang Squat Cleans & Push Presses. 
  • Wednesday - 5 mile run. Not as bad as the 10K the other week. Fairly slow and easy but still managed just over 10min pace.
  • Thursday - Couldn't really train but did "play football" with Liam & Tolar & Stewart after lunch. But of a workout with the running and jumping. And Your Humble Narrator actually scored three touchowns!
  • Friday - Missed the run (2 x 1mile) but caught the WOD: Power Snatch + 200m rows followed by 600 single-under jumps.
  • Saturday - A "Linda" workout that only got half finished. Gym weights handle differently than Crossfit weights and Saturday's workout was awkward and perhaps a bit excessive. But, got it done.
  • Sunday - Needed to recover. Felt rundown and fought off headaches. 
Still feeling good. Feeling much more comfortable with the weights and workouts than the first attempt. Hoping that is a good sign. Approaching the halfway point. And Week 6 includes a 15K trail run!

No comments: