Monday Miles : July 30 – August 5, 2018

crossfit, cycling, lifting, monday miles, races, running, training

Two days after the Legend trail half-marathon, I am still completely shot. The CrossFit work out today features running (and burpees) and I played around with going, but decided against it. Don’t be stupid, I keep telling myself, rest, recover. So, I’ll put on some Yoga with Adriene and do some graduate student things and some cleaning things. I think I’ll have to ease into this week instead of going full steam ahead.

I’ll share the details of my final race in the Serious Series tomorrow, but for now all I can say is that I’m hella sore and hella happy.

Here are this past week’s work outs:

7/30/18 : REST.

7/31/18 : Run. Easy four miles. 11:09/mile. Stayed under 152 bpm heart rate.

8/1/18 : Bike. 8.2 miles. 36 minutes. 13.7 mph. CrossFit. Strength – push press. Build to max 3-rep weight in seven minutes. I built up to 73 lbs. WOD: 5 rounds for time – 5 pull-ups (banded), 10 push-press, 50 single-unders. For the first round of push-presses, I was not sure what I was going to be able to do, so I played it safe and kept the bar. 33 lbs. As soon as I picked it up, I knew it was too easy, so rushed to add some two 10 lbs. to the bar — so sets 2-5 I did 53 lbs. At one point during my single-unders my coach said, “Jump a little higher.” As soon as I did that, the single-unders turned into double-unders. I was happy about that! I could only manage four, but that is four more than I was able to do before. Time: 14 minutes 40 seconds. Romwod.

8/2/18 : Run. 3 miles. This was just supposed to be whatever feels good. That happened to be 9:16 paced miles in the hot, hot sun. This run was immediately followed up with CrossFit. 5x 500m row sprints. Stay within 15 seconds for each sprint. Times: 2:02, 2:04, 2:09, 2:08, 2:08. Holy hell. Ouch. Here I am humbled again by CrossFit. No big deal I thought when I saw this work out. No big deal when I started my first set. 150m it was a big deal. I was on fire. Pure will was what it took me to finish some of those sets. I cannot imagine sitting on that thing for four hours doing a marathon. Also, here is where I point out another fun fact: the female winner of the marathon row, Margaux Alvarez, for the games had faster 500m splits then I did for my sprints with 3 minute breaks. Romwod.

8/3/18 : Yoga with Adriene for Hamstrings.

8/4/18 : Run Legend 13.1 Trail Half-marathon. I am so happy with this race. It was the perfect end to the serious series and the perfect weekend.

8/5/18 : Rest. Much deserved rest.

Totals : 20 miles run, 8.2 miles cycled, 2 hours CrossFit.

A damn good week. Now to more rest and recovery!

xo, Ali

 

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