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Training Log Archive: Becks

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Running14 13:07:17 74.42(10:35) 119.77(6:34) 1926
  Cross Fit10 8:06:19 2.86 4.6 8
  Hill Walking2 3:30:00 8.9(23:36) 14.32(14:40)
  Total22 24:43:36 86.18 138.7 1934
  [1-5]22 24:19:55

» now

Monday Jul 30, 2012 #

7 AM

Running 49:51 intensity: (5 @0) + (53 @1) + (8:48 @2) + (36:34 @3) + (3:31 @4) 8.02 km (6:13 / km) +200m 5:31 / km
ahr:163 max:179 shoes: Darth Vader sauconys

Morning run. Felt creaky.
7 PM

Cross Fit 52:56 intensity: (22:46 @0) + (4:12 @1) + (4:00 @2) + (17:30 @3) + (4:28 @4) 0.4 km (2:12:20 / km)
ahr:128 max:185 shoes: Darth Vader sauconys

Back to Cross Fit! WOD was 8 min AMRAP 25 jumping pull ups, 250m row, 8 mins skill work (double unders, got 5 in a row, yey!), then 8 mins AMRAP Knees to elbows, 250m row. Managed 3 full sets of the former and only two of the latter. I am still spectacularly rubbish at anything that requires hanging off a bar. GReat fun to be back, I like the 7pm Elements crowd a lot.

Sunday Jul 29, 2012 #


Woke up in time for some cycling to see much better news than yesterday - ex CUOC member Emma Pooley in the leading pack of the Women's Road Race. Go Emma! Eep they're making moves...go Emma!

Edit: looking good for armistead, my heart is in my mouth on every bend!
5 PM

Running 1:00:45 intensity: (35 @0) + (16 @1) + (1:16 @2) + (31:28 @3) + (27:10 @4) 9.6 km (6:20 / km) +222m 5:40 / km
ahr:170 max:188 shoes: Darth Vader sauconys

I am now so awesome at ribosomal RNA preps that instead of being at work for a full day, I was only there for 5 hours. So took advantage of the remaining daylight to head out to West Rock and get a run in. Some nice new trails, and some off trail when I followed an unmarked one and it just ended in a lovely, grass filled sunlit meadow. Pretty cool. Feeling pretty good till the end when I felt a bit sick.

Saturday Jul 28, 2012 #


I should do some training soon. Stuff happened over the weekend in Seattle and it is all totally fine now and I am definitely okay, Dr says so, but I am currently exhausted. 10 hours plus sleep a night, just slept all the way through the cycling, oops. Should be back to normal soon, but not helped by the fact I'll be working most of the weekend.

In other news, my Garmins came back! Yey!

Also - opening ceremony was alright right? I knew it would be fine when the first bit of music I heard at the start at the first film was by an obscure band called "Fuck Buttons." :) Liked Kenneth Branagh's industry bit the best. Music medley was a bit flat.
6 PM

Running 21:43 intensity: (3 @0) + (25 @1) + (3:20 @2) + (12:59 @3) + (4:56 @4) 4.1 km (5:18 / km) +38m 5:04 / km
ahr:164 max:188 shoes: Darth Vader sauconys

Decided to beat the malaise by running for twenty mins in the rain and seeing how it felt. It was okay! Too much in zone 5 perhaps, or is that new Garmin's fault? Nice to be out in a decent temperature after a fun day at work singing away and being productive.

Edit: Set HR zones on new Garmin, now things look exactly as they felt. Good. No more excuses.

Tuesday Jul 24, 2012 #


Woke up to a clearish day - hoping for a view of magic Rainier on the way to the airport...

Edit: Not so much on the way to the airport, but once we passed the clouds at about 10,000 feet, this happened:


I've never seen anything like it in my life!

Monday Jul 23, 2012 #


I have been hit by another period of doom for the last few days, grrrr, and today the cramps were enormous. Thankfully Carol's suggestion of Aleve was amazing (thanks Carol!) and about an hour after that I was up to doing something. I hunched over clutching my tummy whilst looking at Snoqualmie Falls (incredible - the owls are not what they seem), then was almost better by the time we got to Twin Falls, which for a random State Park was totally awesome - rainforest type vegetation and spectacular falls. After that we decided to drive towards UWash, which was a bad idea because the traffic was dire, and finished the trip off with a visit to Batman, which is excellent. Home tomorrow!

I also know why Kyle Maclachan only ever ordered Cherry Pie at the Twin Peaks Diner - the food is astonishly greasy and amazingly portioned. We were done well before we made it to the famous dessert. (Actually, the original diner was burnt down in an arson attack, but the Tuede's who now own it have done a good job of remaking it into a destination none the less).

Photos here!

Sunday Jul 22, 2012 #


Spent some time with Rob downtown today. The best thing we did other than eat a fantastic breakfast at Local 360 (definitely worth the queue with the hipsters) was take an underground tour - the history of Seattle is fascinating, and I had no idea how recent it was.

Saturday Jul 21, 2012 #

Hill Walking 2:00:00 [1] 6.0 mi (20:00 / mi)

Walk up one of the hills near Mount Rainier with Rob, his cousin Emily and boyfriend Mark. It was a beautiful walk, with two stunning glacial lakes and what should have been a spectacular view of Rainier. Unfortunately the Mountain wasn't playing, and we only caught glimpses of the peak through the circling mist. As we drove away the whole top appeared, and it is enormous! Don't think I've ever seen anything like it. Fantastic day. Whacked now!

Friday Jul 20, 2012 #

Running 40:00 [3] 4.3 mi (9:18 / mi)
shoes: Darth Vader sauconys

In seattle! Flight very delayed last night but were rewarded with an awesome view of multiple lightning storms, I've never seen anything like it! Woke to a soggy morning opposite the space needle. Went for a short run and felt great in the cold. Took a few photos and saw lots of smiling people despite the rain. Now time to tourist! Excited.

Thursday Jul 19, 2012 #


Bout 4 - the heat won in a very conniving fashion. I was getting ready to go to bed at 9.30 last night, absolutely shattered, when we get e mailed that the lab -80 freezer is malfunctioning. Of course, the only person with a car who hasn't had three beers? So Rob and I were in the lab until almost midnight, trying to decide whether it was going to stabilise or whether we would have to move everything (disaster as the only spare freezer is currently a drive away). We spent time on the phone to the engineer and his advice was to fill it with dry ice, but of course it's already full of samples, so that was entirely unhelpful. Eventually we left it but with a big note to call me if anyone saw it above -20. I finally got to bed at 1. Today I am shattered, but have many things to do before we fly to Seattle this evening. Pah. Heat. You are sneaky beyond words.

Wednesday Jul 18, 2012 #

6 AM

Cross Fit 55:00 [2] 0.8 km (1:08:45 / km)
shoes: Darth Vader sauconys

Becky vs the heat, round 3, bout 3. The heat nearly won today. It was sweaty and humid when the alarm when off at 5.45, and I almost failed. But I did it! And Cross Fit was a good one. Lunges, dips, sit ups and hip stretches to start. Then 7 sets of 30 secs easy sled pushes (50lb), rest 30 secs, 30 secs mountain climbers (surprisingly hard), rest 30 seconds, run 30 seconds, rest 30 seconds. It was fun!
7 AM

Running 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Darth Vader sauconys

Hilly run at Sleeping Giant. Legs tired and too hot even by 7.40. Dripping with sweat and crawling along the south side. The north side was cooler and breezier, so the second part of the run was more fun. Sat in the stream for a little bit at the end, and made friends with a frog the size of a dinner plate. He was really cute.

Tuesday Jul 17, 2012 #

Running 1:01:21 [3] 10.0 km (6:08 / km)
shoes: Darth Vader sauconys

Becky vs the heat Round 3, bout 2. Took today's Cross Fit Endurance workout but did it super early, as the radio was talking about potential record temperatures this morning. You had 3 goes to run 400m as fast as possible with as much rest as you wanted in between. I took 1.24 twice with a couple of minutes rest, even though it felt like I was running harder on the second I clearly wasn't, so didn't think there was much point in a third. Then rest 5 minutes, then 4 x 400m at 75% of that "max" with one mins rest. That doesn't really mean anything in running terms, so I did them 25% slower aiming for 1.45. Got 1.41 every time. I am boringly consistent it seems. Much better getting out that early - still 26 by the time I got home, according to the interwebs. It's amazing how cool that feels (or how wrong they are!)

Edit: 2-0 to Becky vs heat! Winner.

Cross Fit 45:00 [3] 0.2 km (3:45:00 / km)
shoes: Darth Vader sauconys

Cross Fit! Was feeling icky, bad stomach all day today, but Rob wanted to get at least one session in before Thursday so I went along. And glad I did, because I felt much better afterwards. Warm ups with some squatty stuff and shoulder stretches, then straight into the work out because there was loads of us.

Started with a circuit of 3 shoulder presses followed by 3 push presses (53lb), rest 60 secs, then plank for 1 min. Whole thing three times. Then a medicine ball task for time - 10 pick ups from ground to shoulder, run 20m with ball on each shoulder, 5 press ups using a box. Used lightest med ball at 10lb and smallest box, and was done in 3.58. It was a lot of fun. Then I forced down a Five Guys and now I feel a bit better. Hopefully just a short bug.

Monday Jul 16, 2012 #

6 AM

Cross Fit 1:04:21 intensity: (36:23 @1) + (9:20 @2) + (10:25 @3) + (8:11 @4) + (2 @5) 1.0 km (1:04:21 / km) +3m 1:03:24 / km
ahr:139 max:184 shoes: Darth Vader sauconys

Becky versus the heat round three - ding! Up at 5.45 and out to Cross Fit. It was cool and breezy when I walked outside! This is why people get up at stupid o clock! Warmed up with some skipping - can almost get consecutive double unders now, then some kipping practice (so bad), and external rotations followed by lunge complexes and inch worms, where I noticed that bad hamstring is getting more flexible.

The WOD was 3 sets of 3 dead lifts (103lb), 90 secs rest, 30secs plate grip + 10 pull ups90 secs rest. Used green and red band on pull ups but that was too much extra spring. Went down to just green, and they were hard but doable. It's amazing how much better I am at them when I haven't been killing those muscles with trap raises. After that section, went outside and did 5 tyre flips in pairs, 10 tyre jumps (like a box jump but onto the tyre), then ran 200m. Got to rest while the other two groups did theirs. Really fun, but received my first cross fit injury - my partner's grip slipped and the middle three fingers of my left hand were caught underneath it. The middle nail is looking a particularly unhealthy colour right now, but nothing is broken! Fun!

Running 57:09 intensity: (34 @1) + (2:51 @2) + (30:49 @3) + (22:55 @4) 8.92 km (6:24 / km) +205m 5:45 / km
ahr:166 max:179 shoes: Darth Vader sauconys

Things were warming up rapidly outside, you could see the water evaporating in big swatches off the tarmac, so I did my run next. Along the Farmington Canal to Sleeping Giant, a quick trip round the head, then back. Starting to get hot by the end. Becky vs the heat round three: 1-0 to Becky. Win! Sleeping Giant is stunning at this time in the morning, shafts of sunlight everywhere, deer prancing around, cool with hardly any bugs. Lovely. Also saw a guy on the Farmington Canal Trail wearing a full suit ready for work whilst driving one of those weird wobbly swaying scooter things, tiny bunnies and a field full of turkeys. Awesome.

Sunday Jul 15, 2012 #


Plus a ton of household stuff (including giving the cats a bath - awesome) was all I managed today. But the weather is just in the process of breaking, so I'm hoping tomorrow will be better.

Saturday Jul 14, 2012 #


Of course, after being unable to get up despite five alarm snoozes yesterday, I am wide awake at 7.23 today. Time to catch up with Quali news!

Some excellent qualifying results from the Aligator and the Brits this morning, nice work.

I see a has gone back to qualifying now he's renounced his adopted team membership. Can we ask for our money back?


I asked Rosie and Clem what to do with the rest of my day, and this was their answer:


I can see now why people spend so much time hanging around in air conditioned shopping malls.
9 PM

Cross Fit 14:31 intensity: (9 @0) + (11:42 @1) + (2:24 @2) + (16 @3)
ahr:129 max:153

Another blah day today. Watched the Cross Fit games all day (those girls are amazing - burpees into muscle ups - woah!), then walked into downtown. Finally was inspired to do something, and picked a travel workout. 10 sets of 10 press ups, 10 sit ups, 10 squats.

Turns out I can now do 100 press ups in 15 mins! I guess that's progress! Happy to do something today, hopefully tomorrow will be better.

Friday Jul 13, 2012 #


Shattered again today, take another rest. Think this is just the way it is in Becky vs heat. That's fine.

Super excited about WOC starting tomorrow. Good luck and good fun to everyone out there competing.

Thursday Jul 12, 2012 #

(rest day)

Tired today, and kosher picnic tonight, so rest day!


"The bear was first seen in the area of Brooksvale Avenue near the canal trail, he said, and apparently made its way south toward Shepard Avenue and then Todd Street.

Police received several reports of bear sightings, but of about two dozen people he talked to on the trail, none had seen the bear, Putnam said."

They're coming to get us.

Wednesday Jul 11, 2012 #

5 PM

Running 39:14 intensity: (1:14 @1) + (8:25 @2) + (29:35 @3) 6.92 km (5:40 / km) +50m 5:28 / km
ahr:153 max:168 shoes: Darth Vader sauconys

Jogged home. It was hotter than I thought and my legs hurt. Guess I did run harder than I have in a while yesterday. Could have done without carrying a bag. Meh.

Cross Fit 43:12 intensity: (34:17 @1) + (4:00 @2) + (4:47 @3) + (8 @4)
ahr:116 max:177 shoes: Darth Vader sauconys

Feeling a bit listless at the start of today's session but picked up as I went along. Some step ups, star jumps and bear crawls to warm up, then hip flexibility stretchy time. The a WOD of 4 x 20 secs sled push from really low down, 70lbs, 2 mins rest between. Then 30 air squats, 750m row, 30 air squats as quick as possible. I think I had the rower set too high resistance wise as it hurt in all the wrong places. 5.21. Then some stretchy and foam roller time. I like that Cross Fit makes me do that.

Tuesday Jul 10, 2012 #

6 PM

Running 18:17 intensity: (1:23 @1) + (10:49 @2) + (6:05 @3) 2.89 km (6:19 / km) +28m 6:02 / km
ahr:146 max:163 shoes: Darth Vader sauconys

Warm up jog alongside the Farmington Canal. It was a bit brashy but better than running on tarmac.

Running 42:48 intensity: (19:19 @1) + (4:33 @2) + (4:10 @3) + (6:04 @4) + (8:42 @5) 4.0 km (10:42 / km) +3m 10:40 / km
ahr:151 max:191 shoes: Darth Vader sauconys

Cross Fit Endurance session. No one else turned up, which kind of killed the whole point of waiting all day for it. Did a couple of drills focussing on picking up legs instead of driving from the floor, including a fun one where I had to run into Dan's hands until he stepped away and I nearly fell over. Then 6 x 600m (3 times round the building) with 3 mins rest. Looks from the GPS like I was running considerably faster than I have been, but not sure how accurate that is. Dan made Jesus run with me for one lap, but I killed him, so he didn't do anymore :)


Then good stretchy time. This would be good if anyone else turned up.

Monday Jul 9, 2012 #

7 AM

Running 50:37 intensity: (1:48 @1) + (19:08 @2) + (29:28 @3) + (13 @4) 8.24 km (6:09 / km) +209m 5:27 / km
ahr:152 max:172 shoes: Darth Vader sauconys

Easy East Rock perimeter. Nice and cool out today, hammies still a bit stiff.
7 PM

Cross Fit 1:02:50 intensity: (3 @0) + (51:53 @1) + (7:34 @2) + (3:20 @3)
ahr:120 max:160 shoes: Darth Vader sauconys

Best Cross Fit work out yet. Good combination of exercises and a really fun bunch of people - the new on rampers have a lot of character. WOD was:

4 x 3 80% 1RM Thrusters, 2 mins rest (53lb)

10 mins 2 Thrusters on even mins, 2 high box jumps on odd (biggest box).

10 mins 3 front squats on even, 3 Burpees on odd.

Felt really great by the end. Probably ready to do more weight on the Thrusters, and very happy to do the biggest box on the box jumps! Fun!

Saturday Jul 7, 2012 #


I cheered up a bit now. Still upset about this though:

11 AM

Running 1:54:12 intensity: (2:31 @1) + (4:17 @2) + (57:25 @3) + (49:59 @4) 17.15 km (6:40 / km) +412m 5:57 / km
ahr:166 max:178 shoes: Darth Vader sauconys

WAAAAAAAAAAA! I am so so so so so MAD at myself. I got to Centennial Watershed State Forest, got out my Garmin, switched it on, got ready, closed the boot...WHACK! Garmin was on the edge of the boot and it now has a completely cracked LCD screen. Nothing visible on it at all. WAAAAAAAAA! I was so mad I almost drove straight back home again. Had a quick play and it was still beeping, and I know enough about the pitch of noises that I can still use it. But I would have no idea how long I'd been running or anything. So set off along the Aspetuck trail, which is an annoying linear trail, planning to do the whole thing. Nothing to report really, I was slow, it was really humid, I sweated like crazy. Took the roads part of the way back past some enormous mansions, but just got angry because people who live there can afford to replace a garmin without even thinking about it. Boo boo boo. Had to walk a bit near the end, shattered and out of water.

Seems it still uploads, so I guess I have just perfectly modified my Garmin for WRE use.

Anyone have a second hand 305 they would like to sell? What's the new model of favour out there now that's been discontinued? Think I can get the screen fixed? I am so unhappy with myself.

Friday Jul 6, 2012 #

6 PM

Cross Fit 53:02 intensity: (37:50 @1) + (9:09 @2) + (6:03 @3) 0.4 km (2:12:35 / km)
ahr:123 max:168 shoes: Darth Vader sauconys

Friday evening Cross Fit. Some funky hip hop tunes and teaching Rob how to skip for the first time ever. WOD was 10 mins with 3 Over head squats very even minute (53lb) and 12 press ups every odd minute. Rest four minutes, then 1 squat clean (53lb) and 2 burpees ever minute. Not too hard and actually loosened me up quite a bit. My cleans from the floor are really improving too. Yey! Then had a loosen up stroll round Lake Wintergreen and ate dinner at our neighbour's restaurant whilst trying to understand Nascar. I am now sleepy and a bit tipsy. A good Friday evening.

Thursday Jul 5, 2012 #

7 AM

Running 55:49 intensity: (26 @1) + (13:31 @2) + (26:26 @3) + (14:51 @4) + (35 @5) 7.51 km (7:26 / km) +294m 6:13 / km
ahr:161 max:186 shoes: Darth Vader sauconys

Earlyish morning to Sleeping Giant to do a set of 4 x 4s. Way nicer in the shade than the sun, and hamstrings are finally starting to ease up from the heavy weekend of carrying stuff uphill and deadlifts on Monday.

Cross Fit 52:42 intensity: (34:26 @1) + (2:48 @2) + (4:20 @3) + (6:44 @4) + (4:24 @5) 1.2 km (43:55 / km) +3m 43:22 / km
ahr:135 max:190 shoes: Darth Vader sauconys

Then to the 9am Cross Fit. Warm up with lots of scapula strengthening stuff plus some foam rolling and a couple of other exercises. The WOD for people with rubbish upper bodies like me was negative chin ups, where you jump up and then lower yourself really slowly, 3 x 4 with 2 mins rest, followed by "Helen," 400m run, 21KBS, 12 pull ups three times. As Charlie as said before, if you're good at running, these ones are pretty easy to destroy people on. Used 20lb for the KB and green band for the pull ups, but had to sub in some ring rows because I am really bad at pull ups and all my muscles were already exhausted from the chin ups. Even our ex army guy was struggling by the end on them, so Dan obviously succeeded at wearing them out (he can usually do 50 in a row no problem). Did 3 pull ups, then 1 pull ups, then was so far ahead thanks to the 3 x 400m that on the last set I slowly worked through a whole 12 pull ups. They were embarrassingly bad. That's why I'm going to Cross Fit though!

Wednesday Jul 4, 2012 #


Whacked, and no surprise! July 4th rest day coming up.

Tuesday Jul 3, 2012 #

8 AM

Running 1:06:26 intensity: (5:16 @1) + (8:18 @2) + (26:40 @3) + (12:36 @4) + (13:36 @5) 11.01 km (6:02 / km) +62m 5:52 / km
ahr:164 max:191 shoes: Darth Vader sauconys

Nothing about that was fun. Nothing at all. Tried to do the 6 x 800, managed 3, but the track was in full sun and I lost a lot of time on that one. So then I decided to finish the session by time in the woods, so did 3 x 3.15. They were better but still not approaching anything like good.

I think I might join the Cross Fit endurance sessions for the next two months. They're running based but generally shorter, and there's lots of drills and things at the start. I think training with people and shorter reps in the heat is a good thing. Then a few weeks of longer ones before NAOC in mid October. Doing short sharp things is better than doing nothing at all and having no fun, right?

3.12 (90)
3.13 (90)
3.19 (80)
730m (80)
680m (70)

Feet's AOWN just reminded me that the field next to the track is full of groundhogs/woodchucks (wikipedia tells me they are the same thing, that explains my previous confusion!) and some of them have babies. So cute! So actually, I did enjoy something about my run today. There was a also a big muscley black guy that looked like a Predator, but he was a lot friendlier than a Predator and there was no sign of Arnie.

Monday Jul 2, 2012 #

7 AM

Running 49:05 intensity: (47 @1) + (4:22 @2) + (30:13 @3) + (13:43 @4) 8.06 km (6:06 / km) +203m 5:25 / km
ahr:163 max:183 shoes: Darth Vader sauconys

Legs felt old today. Walking, especially with a rucksac beats me up way more than running. An East Rock perimeter loop - conditions a little different to last week! I'll leave it up to you to decide whether sunny and 26 degrees is more or less pleasant than awesome thunder storm of doom.
7 PM

Cross Fit 42:45 intensity: (30:00 @1) + (4:29 @2) + (8:16 @3) 0.6 km (1:11:15 / km) +2m 1:10:05 / km
ahr:123 max:170 shoes: Darth Vader sauconys

Crossfit! Warm up with 60s row, 8 KB SDLHP, 8 Knees to elbows, 8 ext rotations with 10lb. Then some inch worms and calf/hip flexibility work. Then a simple WOD, 3 x 12 straight leg dead lifts with 83lb, 90 secs rest, then 6 x 30secs sled push with 70lb, with 90secs rest. Sled push was sometimes really tough depending on the bit of the car park, some bits are really rough and it's so hard you want to throw up. I thought when I looked at the WOD that it would be pretty easy, but my upper legs were working very hard by the end. Fun!

Sunday Jul 1, 2012 #

Hill Walking 1:30:00 [1] 2.9 mi (31:02 / mi)

And the walk back down. After a clearish night with a few stars (the moon was too bright to really see them) I got about 6 hours sleep (win!) and then we had brekkie (wallpaper paste porridge) and walked back down at Rob and Becky speed, and waited for everyone else at the bottom. With a lot less wine, water and food, this was way more pleasant, but I was tired. Saturday was tough. We ate lunch at 10.30, then got back on the road to New Haven, where luckily Rob was awake enough to drive, because I was totally spent.

Good weekend, until we got back to find Clem on the edge of heat stroke. We had to give the cats cool baths and monitor them for a couple of hours with the air con on. They're both doing fine now that Rosie has finally realised it's a lot hotter inside the cupboard than it is inside the air conditioned living room, but it was a bit scary for a little while.

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