C_Q: Piece by Piece

[Charlie_Quinn]

Happy 2019!

 

So this is it, the year of doing even crazier things than 2018. I didn't think that was possible, but here we are! I've set out my goals for this year:

 

tl/dr - I'm trying to qualify for the OCR world champs in October. My qualifying race is in May and it's a minimum of 3 laps of a 12km course in a 8.5hr time cap.

 

Technically I've started training for this already, but I'm a little behind where I was hoping to be at this point, mostly in regards to running. And my training has been a little....scattered. I have a weekly training plan but because I'm still in the early stages of this training block, everything feels a bit disjointed. To add to this, in early December I decided that the bootcamp classes I was attending once a week weren't really working for me so I dropped them and I made the jump to CrossFit. Because of the holidays, I've only attended one WOD since I completed to foundation classes. 

 

Piece by Piece 
The meaning behind this came to me while I was running this morning (I can't be the only one that plans their challenges while running, right?). My training for this goal is like a thousand piece jigsaw. Right now, all I've done is empty all the pieces of the puzzle out onto the table and assembled the edges. There is a bit of structure, but it's messy and impossible to see the full picture.  But every bit of training I do adds another piece and slowly the picture begins to form.

 

So this challenge is simple, every activity I do is an extra piece added to the puzzle. But that doesn't mean the puzzle will be finished by the end of this challenge, there is still a long way to go for that to happen.

 

Running: 3 times a week

Must do the following sessions

• Easy run
• Speed or Tempo session
• Long run

 

Strength: 2 times a week

Any of the following

• Lifting
• CrossFit WOD
• bouldering

 

Mobility and Stretching: Stretch every day & PT exercises

 

That's it, nice and simple. The main goal here is consistency.

[jonfirestar]

26 minutes ago, Charlie_Quinn said:

Running: 3 times a week

Must do the following sessions

• Easy run
• Speed or Tempo session
• Long run

 

I know that consistency is the goal for your challenge but I'm going to make the argument that you should remove that easy run and instead do a tempo run/threshold run, a speed session and a long run. Since you are only running 3 days a week you want all of your runs to have a specific purpose and while the purpose of an easy run can be for recovery and increased easy mileage given your relatively low mileage you will probably get more out of making use of all three runs. Unless you have a reason for wanting that easy recovery run.

 

Nerding out about running like usual. And following  

[Salinger]

Good luck Charlie, excited to see you achieve your goals this year xx

[Charlie_Quinn]

5 minutes ago, jonfirestar said:

Unless you have a reason for wanting that easy recovery run.

 

Er, Not wanting to die of exhaustion? I'll be doing plenty of HIIT in CF and there's a good change I'll be doing sprint in some WODS. I'm fully expecting to be knackered for the first few weeks of CF.

 

I mean I'm happy to try, but if I my energy dips I'm going to go back to the easy run.

[Mad Hatter]

Here to cheer you on for your epic goal!

[jonfirestar]

1 minute ago, Charlie_Quinn said:

Er, Not wanting to die of exhaustion? I'll be doing plenty of HIIT in CF and there's a good change I'll be doing sprint in some WODS. I'm fully expecting to be knackered for the first few weeks of CF.

 

 I mean I'm happy to try, but if I my energy dips I'm going to go back to the easy run.

 

 as a small female you actually have a recovery advantage over a fairly big guy like me (that's a thing I learned recently).

 

How about this? 

 

Swap out that easy run for your tempo day and then take it by feel. 

 

If you are exhausted just take it really easy. 

If you feel really fresh and up for it a single block of 20-30 minutes at tempo pace and the rest easy

If it's somewhere in the middle try somewhere between 3 and 6 5 minute tempo reps. Or 2 sets of 10 minute reps with plenty of rest between. 

 

Keep your speed day because that'll help you with running form and leg turnover. That's the benefit you are getting from these sessions, conditioning is secondary. 

[Tanktimus the Encourager]

Following to try and keep up.

[Maggie-Miau]

Heyoo CQ! *shakes pompoms* cheering for you! May you have loads of fun running your races!

[Kestrel Grey]

Yay, another epic challenge year ahead! Following of course. 

[Jarric]

Following along for running and Crossfit goodness! You're definitely not thw only one who plans your challenges whilst running, actually I plan half of my challenge updates whilst running!

[Charlie_Quinn]

17 hours ago, Salinger said:

Good luck Charlie, excited to see you achieve your goals this year xx

 

17 hours ago, Mad Hatter said:

Here to cheer you on for your epic goal!

 

 

17 hours ago, jonfirestar said:

as a small female you actually have a recovery advantage over a fairly big guy like me (that's a thing I learned recently).

 

 

So why do I still ache 3 days after a heavy session? 

 

17 hours ago, jonfirestar said:

How about this? 

 

Swap out that easy run for your tempo day and then take it by feel. 

 

If you are exhausted just take it really easy. 

If you feel really fresh and up for it a single block of 20-30 minutes at tempo pace and the rest easy

If it's somewhere in the middle try somewhere between 3 and 6 5 minute tempo reps. Or 2 sets of 10 minute reps with plenty of rest between. 

 

OK, I actually like this idea. I'm so worried about over-training right now that I think I'm being a little too cautious.  Thanks, coach! 

 

14 hours ago, Tanktimus the Encourager said:

Following to try and keep up.

 

11 hours ago, Miaulin said:

Heyoo CQ! *shakes pompoms* cheering for you! May you have loads of fun running your races!

 

4 hours ago, Kestrel Grey said:

Yay, another epic challenge year ahead! Following of course. 

 

Thanks for the support everyone

 

1 hour ago, Jarric said:

Following along for running and Crossfit goodness! You're definitely not thw only one who plans your challenges whilst running, actually I plan half of my challenge updates whilst running!

 

 

I figured most of the people here that run do the same thing! Most challenge themes have come to me mid-run. Running is awesome

 

[Charlie_Quinn]

First day back at work today after the holidays. I didn't get much of a break, just the usual public holidays, but I've been working at home since Dec 17th so commuting in this morning was a real drag! And then my boss calls me from home and tells me I could have worked from home today. Gee, thanks for telling me now instead of, oh I don't know, YESTERDAY?!  At least I managed to wrangle working from home tomorrow instead.

 

Tonight I'll be interval running. I think I've found somewhere I can run my intervals without too many pedestrians or cars getting in the way. I'm essentially going to run back and forth along the stretch of path outside out our housing block. It's not as good as the park, but it'll suffice for now.

[Cheetah]

Great challenge!  It's going to be awesome to see you qualify for the world championships.  Have fun with all the running!  :-)

[Mr_Willes]

Awesome news about the qualifying! Keep it in mind when you are feeling up to working out. You have got a major goal here! Looking forward to seeing you grow this challenge!

[Nymeria]

I'm just here to admire your level of fitness.  I can't even wrap my mind around the OCRs that you're completing.  

[Charlie_Quinn]

22 hours ago, Cheetah said:

Great challenge!  It's going to be awesome to see you qualify for the world championships.  Have fun with all the running!  :-)

 

Thanks Cheetah. It's starting to feel a little scary now. Just over 5 months away!

 

21 hours ago, Mr_Willes said:

Awesome news about the qualifying! Keep it in mind when you are feeling up to working out. You have got a major goal here! Looking forward to seeing you grow this challenge!

 

This is exactly what I'm doing. Whenever I feel like I don't want to go out for a run I whisper 'Oblivion' to myself. 

 

14 hours ago, Nymeria said:

I'm just here to admire your level of fitness.  I can't even wrap my mind around the OCRs that you're completing.  

 

I can't quite wrap my head around it either. It seemed like such a good idea at the time! 

[Charlie_Quinn]

Week Zero - Wednesday

 

Pieces added - 1

 

Running intervals were done yesterday. My intervals were OK, the first 3 were a little slower but I picked up the pace in the last 3. I was definitely feeling the effects of Christmas over indulgence though! I've put on a few pounds over the holidays so my leggings were sitting uncomfortably on my belly. Nothing unusual there, it's what happens to everyone this time of year! 

 

Tonight is CrossFit. I'm looking forward to that

[Salinger]

Have fun at CF you have started so well ! x

[Rhovaniel]

Here to stalk and encourage  

[Charlie_Quinn]

23 hours ago, Salinger said:

Have fun at CF you have started so well ! x

 

Thanks. This always happens though, I start well and things start to go tits-up around week 2! 

 

21 hours ago, Rhovaniel said:

Here to stalk and encourage  

 

No stalking required. You're always welcome!

[Charlie_Quinn]

Week Zero - Thursday

 

Pieces added - 2 

 

CROSSFIT

Hey! I get to do that thing now where I put a spoiler with my WOD details or white board picture. Am I a CrossFit wanker now? 

Spoiler

W/U 

EMOM

9 cal row

20 wall balls

30 banded good mornings

 

Strength:

5x5 deadlifts @ 75%

warm up to 75% MAX and then 5x5 at this weight

 

WOD:

10 rounds for time

30 DU / 60 SU

6 burpees to target

12 lunges

 

My deadlift wasn't heavy as I still have to be careful with overloading my glute. I did 45kg for the working sets. Felt OK so I'll increase next time. 

I managed 9 full rounds + 30 Single Unders before the time ran out. Bit annoying that I didn't finish but happy with what I managed, considering how exhausted I felt half way through. I really enjoyed this workout.

 

Tonight I'm going to lift again. yesterday was very leg intensive so I'll do some additional upper body work tonight and take a rest day tomorrow.

 

this weekend should be fun. On Sunday I have my first race of the year; Cliveden Cross Country run which @jonfirestar is also running. It's an interesting one as it's a two lap race and near the end of each lap you have to run up a very steep set of steps! I did this last year and it was an absolute killer. Seeing as I've done zero hill training inthe last few months, this is going to be interesting!

Then after the race, Jon and I are going to meet @Rhovaniel at the climbing gym for an afternoon bouldering session. The last time I bouldered after climbing I was knackered, so I'm not sure why I think this is a good idea to do this again! 

[Rhovaniel]

1 hour ago, Charlie_Quinn said:

Then after the race, Jon and I are going to meet @Rhovaniel at the climbing gym for an afternoon bouldering session. The last time I bouldered after climbing I was knackered, so I'm not sure why I think this is a good idea to do this again! 

Almost as good as me going for a run after I run....

[Salinger]

Would love to climb someday. What kind of exercises do you do to be able to do it?xx

[Rhovaniel]

2 minutes ago, Salinger said:

Would love to climb someday. What kind of exercises do you do to be able to do it?xx

Climbing can be done by anyone, with different routes for different abilities. You don't need to do anything special to do it. You can refine technique, but it's accessible for complete beginners too.

[Salinger]

5 minutes ago, Rhovaniel said:

Climbing can be done by anyone, with different routes for different abilities. You don't need to do anything special to do it. You can refine technique, but it's accessible for complete beginners too.

 

Even mega overweight? im so weak i could barely lift myself over or up anything  x