Golden Gate Relay Training Plan + Week One Recap

Run Relay Run

So I finally made a training plan for The Relay. Last week was my first week of twelve and guess what? I DIDN’T EVEN STICK TO IT! :) We are clearly starting off with a bang here.

In my defense though, I was sick at the beginning of last week and well, that just sort of screwed everything up. This week is a new week, however, and while I’m still not following it *exactly* to a tee, I am making progress and getting in the groove. So I thought I would share what my plan is for the next 12 weeks.

Training Plan

I made this plan with a few things in mind:

*I am not running this race for a time, I am just running to finish
*My legs are flat, but I want to train running hills to improve my pace
*I want to continue CrossFitting 3x per week, at least
*I want to run 2-3x per week, at least
*At least 1 run per week will be a longer run. Endurance is actually a strength, and by the end I want to be back to feeling pretty comfortable running about 8-9 miles at a time. (My longest leg on race day is 6 miles.)
*I want to improve my stamina. Running for a long time is not a struggle for me. Running fast for a long time is. So speed/stamina work will be on my mind. (Hello, hills.)
*I want to get comfortable with the schedule of 3 hard back to back workouts within a short time frame (24-36 hours) to mimic sore race legs/conditions. My Friday/Saturday workouts (double days) are mapped out to help me with that.

And with that, my loose schedule for the next 3 months:

Monday – CrossFit
Tuesday – CrossFit
Wednesday – Rest or Speed Run/Hill Work (3-4 miles at a pace that is hard for me)
Thursday – Rest or Run (depending on what Mon/Tues look like at the box I’ll rest on one of these days and run on one of these days)
Friday – AM treadmill run before work (yuck), PM CrossFit
Saturday – Longer Run
Sunday – REEEEEEEEEEEEEEEEEST.

Here is how that shook out last week.

Week One Training

Moving forward, I thought I’d share these updates on Sundays. If you are completely uninterested you can skip it, I won’t mind. Or if you’d like to follow in more real time I am tracking them on Daily Mile. For me, knowing that I will be posting these and answering to the internet (Hey, that’s YOU) will help keep me accountable over the next few months. If it’s not useful for you, just walk right on by. :)

Training Graph - Week One

Monday
I spent this evening laying on my couch wanting to die after being at work all day. Making dinner felt like a major effort. No workouts for me!

Tuesday
I felt about 90% on this day but skipped the workout just in case. I was bummed, but it was the right decision.

Wednesday
For the Strength portion we worked on Weighted Pull Ups but since I’m still using a band I worked on banded negatives. Then I did some banded pull ups just for giggles. What was awesome is that I used a smaller band (less help) and just felt like I could do a million. I NEVER feel that way. It’s amazing what difference fat loss makes when doing pull ups. Being 14lbs lighter helped IMMENSELY. The metcon portion of the workout was a pretty freaking hard chipper:

15 calorie row
50 m bear crawl
13 thrusters (65 lbs)
13 box jump overs
13 deadlifts (135 lbs)
13 wall balls (14 lbs)
13 ring dips (I did banded dips)
Then you work your way back down the ladder.
There was a 15 minute time cap and I missed finishing by FOUR CALORIES in the row. Bummer. Good workout though.

Thursday
I should have run and flaked. But I was SUPER SORE from the day before. Totally used my early week sickness as an excuse. Was just being lazy.

Friday
Got up to run before work, per the plan but then read that the Friday night workout was the Filthy Fifty. I need to ease into these double day workouts and there is nothing easy about the Filthy Fifty. So I opted not to run. Friday night I did this:
50 Box jump (20 inch box)
50 Jumping pull-ups
50 Kettlebell swings (26 lbs)
50 Walking Lunges
50 Knees to elbows
50 Push press (33 lbs)
50 Back extensions
50 Wall balls (14 lbs)
50 Burpees
50 Double unders

OOF. That is a brutal workout. Was glad I didn’t run.

Saturday
Met with my running buddies and did a track workout that included sprinting, running some hill repeats and running bleachers. It was a GREAT workout and really fun. Then spent an hour at open gym working on Cleans and Snatches. Lots of heavy lifting. Then GHD sit up work. Really enjoyed myself.

Sunday – REST!

Workout Total: 4
CrossFit Workouts: 3
Running Workouts: 1
Double Days: 0

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6 comments to Golden Gate Relay Training Plan + Week One Recap

  • Carol
    February 7, 2013 at 7:49 am

    I love these kind of updates! I recently purchased a garmin and have my sites set on a marathon later this year and something about seeing the data on a screen is very motivating for me.

  • Isla
    February 7, 2013 at 8:03 am

    I just started working out (as in 2 days ago) after about a ten year lull. I love seeing how other people approach fitness and am looking forward to your updates.

  • Manda
    February 7, 2013 at 10:13 am

    Girl you put me to shame. I am sitting on the couch wishing I could run, but alas I am too pregnant and too sick. GEDDIT.

  • Mariah B
    February 7, 2013 at 8:19 pm

    Nice work! That filthy fifty is no joke!

  • Sarah
    February 9, 2013 at 9:28 am

    Are those your shoes in the picture I love the colors if so what kind are they. Good luck on your run :) Your website saved me on my whole 30

    • Holly
      February 9, 2013 at 10:02 am

      They aren’t… Which reminds me, I need to credit that pic! Glad you had a good Whole 30 and the site helped!!!

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