Run Day

I have my results from the 300 challenge - I just have to find them so I can post them. In the mean-time, I'll go ahead and post today's workout.

Self Rx'd today - I did 3 intervals on the treadmill at 12, 11 and 10 MPH respectively holding the pace for as long as possible (distance/time).

Results:
12MPH - .5 mile - 2:32
11MPH - .39 mile - 2:14
10MPH - .36 mile - 2:15

Times of course included acceleration. Total: 1.25 mi in 7:01.

Rest time was just until my heart rate dropped down to the same rate it was after my warm-up (approx. 140).

This was a good workout and IMHO seemed to be just about as daunting and effective as a tabata run.

Before this, I warmed-up with:
1/2 mile run - 4:54
10 pull-ups
30 sit-ups
25 push-ups
20 squats
10 dips

As I got my results from my recent PT test, I am going to be doing a lot of CFE style runs until I can get my 2 mile run time below 13 minutes - preferably 12:30 or so, so that I'm safe on a bad day. I'll also be ensuring that I continue to include high rep sit-ups in my warm-up. I may even start putting a set of sit ups at the beginning and end of my warm-up, e.g.:

25 SU, 10 Pull-Up, 20 squats, 20 push-ups, 25 SU, 10 Dips

This way I end up with more sit-ups total and don't do any sets that are particularly stressful. Other than that, I'm going to basically keep with the CrossFit WODs. In fact, I'll likely make up Friday's:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

And today's Cindy