2012 Running Report and Dead Arms

Recovery since the 25k has been going well. I took Sunday off from running and both Monday and today I have been randomly having great, speedy runs!

I credit my speediness to the several treadmill workouts I did last week.

Treadmill happy. The black spot on my
forehead is hair dye. 

I've talked about this before, but I can only run on the treadmill if I do some sort of speed workout. Usually, I will start around 6.5 speed level and keep bumping it up until I'm done. The longest I can usually stand the treadmill is 5 miles. I also like to mix in some fast 800s with a quarter mile recovery between. Sort of like Yasso 800's, but not 10 of them. I'll do anything to keep the boredom at bay on the treadmill!

I got an email from DailyMile the other day (follow me here if you so desire) recapping my 2012 training.

As you can see, I ran 1770 miles and averaged 43 miles per week. I logged a total of 515 workouts (that included Crossfit, yoga, ballet, etc.)! I have nothing really to compare that to, but it sure seems like a lot!

My highest mileage month was October, where I logged 219 miles. I'm pretty happy with all of those stats and will be excited to to see how I stack up next year!

In other news, today my arms are goners. Literally, they hurt just trying to dry my hair! I have no doubt the pain was inflicted last night at Crossfit. We did one of my favorite upper-body workouts.

The workout was called Every Minute on the Minute, or EMOM, as I like to say. Every minute we did pull-ups, push-ups and squats. The first minute, we started at 3 reps of each, the second minute, 4 reps of each. We continued in this fashion for 16 minutes.

When you failed, or didn't finish a round before the minute was up, you rest the remainder of the minute, cut your reps in half, and start again.

I started off doing the pull-ups unassisted, but after 3 rounds of that, I nearly died. That's an exaggeration  obviously, but I did have to pull out a band.

I've also been trying to work on my push-up technique, so I set myself up with an inclined bar that was on a rack. I made sure with each rep to keep my body straight and get my chest all the way down to the bar.

Woo, my arms are smoking today! And I also should mention we did 5 sets of 5 shoulder presses before all of that. Epic stuff!

Have a great Tuesday!