Deadlifts, shoulder press, 5+ mile slog, while sick

The surf is worthless right now: for the second day in a row winds are too high, wind waves are too high, and the swell is too big. I didn’t mind yesterday, since I was feeling sick, and was supposed to be resting anyway. Today, in spite of the fact that I’ve had, ahem, intestinal distress for 48 hours, I managed to get in a decent workout. Deadlifts and shoulder presses were followed by a 5+ mile run along U.S. 101 and through the wooded hillside behind Arch Cape.

Looking south from the cape above Arcadia, towards Arch Cape 6/14/10. Note the chaotic and wide break-zone.


Minimal, with jump-rope, a few push-ups, a few squats, a few sit-ups.

Deadlift 5/3/1 Phase I

Working from 90% of my current book PR of 325 I did 65% x 5, 75% x 5, 85% x max reps.

Result: 135 x 5 (warm up); 190 x 5; 220 x 5; 250 x 9.

I probably could have gone for a 10th rep — or more? — but on that 9th rep I felt my lower back weakening, that is, rounding. Time to stop.

Volume: 4,975.

Compared to my last deadlift work session this is minor stuff (see May 11th) but I’m sticking with the plan.

Training Cycles: 5/3/1 phase I/IV; continuous surfing.
Diet: Ad Libitum Quantities
Whole/Clean/Paleo Zone w/ 2x-4x fat
First workout of the Week

Shoulder Press 5/3/1 Phase I

For shoulder press I also did 65% x 5 / 75% x 5 / 85% x max reps, based on 90% of my book PR (125).

Result: 75 x 5 / 85 x 5 / 95 x 15

I definitely came close to failure here; I gave myself a bit more leeway with form, but when my hips and back started swaying to push up that bar, I called it off. Anyway, it was enough.

Run: 5+ mile, including 500 foot elevation climb

My route is north from the house, along US 101, about 1.8 miles to Hug Point Road. This involves a gradual climb from about 3 feet to about 140 above sea level. From there I go onto a private gravel logging road (“Hug Point Road” on Google Maps) where I encounter a steep hill. In the next 3/4 mile it climbs from 140 to 500 feet above sea level.

The view of Arch Cape from 500 feet above sea level

Turning south, over the course of another mile, the road snakes gradually back down to 300 feet, and then shoots down an unbelievably steep road (Arch Cape Service District Rd) to E Shingle Mill Ln. The house is at the end of E Shingle Mill Ln. Google Maps estimates the route at 5.2 miles but it’s a bit shorter than that, since Google doesn’t know about one of the roads which I take when I reach the top of the hill. The route it actually shows goes at least 100 feet higher and would be even more of a killer.

Anyway, I love this run, especially for its traverse through the woods. The woods are actually a semi-active logging property, but I have never run into anyone at all out there. Today, though, I wasn’t feeling too good.

Result: 62 min, from 3:09 to 4:11 pm. I stopped a few times (to tie shoes, to take pictures, to check my altitude with my iPhone, etc.) and I walked the steepest parts of the hill. My innards were boiling, and my energy felt sapped. Also, my IT bands, knees, hip flexors, etc., all were feeling the distance! Whew. I haven’t run that far in a great many months.

Plans for Future Distance Running

Well, CrossFit is NOT about distance running. But it’s a skill I want to keep in my arsenal, so, I’m going to make sure I do some now and then. I won’t start trying to do any appreciable distance on a regular schedule, but I did sign up for a half-marathon in September, so I at least better log some miles between now and then. I plan, at present, to get out for long runs at the ends of phases I & IV of my lifting cycle, and to get out for sprints after phases II and III. So, sprints for the next 10 days, and then another long run, maybe 7 miles or so.

View Larger Map

Let me know what you think...