Monday Miles : August 27 – September 2, 2018

crossfit, monday miles, running

Kind of a dud week. As I mentioned last week, I sprained my back. Even though it was recommended to me to not rest, I just felt so wiped out that I ended up resting anyway. It was not that my back was unbearable, but it was just that I had no “oomph.” My legs felt exhausted in not the good way. So, I decided to step it off. I’m a little bummed, because I’m not sure what this will mean for my 10k goals, but I already achieved what I wanted to achieve this year. Time off is fine.

I feel much better this week, although my back still pinches a bit. I’m still doing the Run Woodstock Funky Bus 5k on Friday and Hippie Half on Saturday, but only for fun. Even if it ends up being just a hike in the woods, I’ll be totally satisfied. I don’t expect a PR. And I’m not planning on running until this weekend, giving my legs lots of time off.

8-27 : Rest.

8-28 : Run. 4 miles. 9:53/mile. This run felt fine, but this is when I started noticing problems. I could hardly walk without pain the rest of the day. My left lower back felt like it seized up every few steps.

8-29 : CrossFit. WOD (heavily adapted for my back/lazy glutes) – 30 calories on rower. 25 burpees to bar. 40 single-arm presses. 10 lbs. 45 single-leg “squats.” On a single-leg sit down and get back up again. Turn those glutes on, baby! 25 box step-overs. I seriously have no idea how high my box was…just assume the shortest one. 110 foot tumbler pull. 135 lbs. Around 15:50 minutes. The calorie row and the burpees were the worst part for me. When I am on that assault bike, I swear that calorie counter refused to budge. We were give two minutes to do the 30 calories and I just barely made it. And burpees. Winded, every time. It was a fun work out though. I was glad to be able to do something with my back problems.

8-30 : Run. 4.85 miles. 9:15/mile. For the most part, I felt significantly better on this run. My back did not hurt at all, but I just felt tired. Very, very tired.

8-31 : Run. 2.65 miles. First two miles around 10:00/mile. I walked the rest. It felt so hard and I was running so easy. So, I just decided I was done. No running until Run Woodstock. It is time for a break.

9-1 : Yoga with Adriene for Lower Back.

9-2 : Yoga with Adriene for Lower Back and Hips.

Totals: Run – Around 11 miles. CrossFit – 1 hour.

Plans for this week: lots of yoga. No running until Run Woodstock. Take it easy.

xo, Ali

Bound for the Floor (Strengthening Those Glutes)

crossfit, running

On Tuesday morning I went for a four mile run. I felt fine. It was nothing difficult, just a quick jog before we went to work on campus. I felt stiff for the first mile, a common occurrence lately. I loosened up, finished the run, no problems. I did some legs up the wall after the shower. All was fine.

As I was walking to campus I felt it: a back spasm in my left side. My lower back began to dully ache. I kept walking, but every few steps my back would spasm again. It was like a jolt through my lower back and butt. Walking began to hurt. I thought it would go away. It proceeded to get more and more painful, because you know, I just sit around all day working on my dissertation. You know your back and hips love sitting.

So, yesterday I went to see a chiropractor. I haven’t seen one in years. I also have not seen my massage therapist since June. I’m also guilty of starting to neglect the little mobility things I’ve been doing to keep things moving nice and easy. He told me what I already knew. My left hip is tight. My left glute is not firing. My right leg is behaving nicely, but it is always that left leg that I have problems with.

After some stretching and some bone cracking, I was out the door. I was still sore, but my back was no longer spasming. I could not walk to the chiropractor from my house, but I could walk back.

I’ll be bound for the floor with hip bridges, single-leg bridges, side-bridges, and clamshells trying to get my glutes to fire. Thankfully, thankfully, my doctor told me that time off was not going to help fix my back pain. Instead I really needed to make sure my glutes are turned on before I did anything like running and lifting especially because I do a lot of lifting. I was so scared I was going to told to take time off. I like this plan better.

I went to CrossFit yesterday and I adapted some things. I did not squats, but mainly practiced sitting on a box and getting back up again to fire things up. That said, I did plenty of burpees to bar. I think that’s enough, right?

Today my back is still sore, but I can tell things are improving. I plan on hitting the floor before I hit the pavement this afternoon for a run. Here’s to hoping for the best!

xo, Ali

Monday Miles : August 13-19, 2018

crossfit, lifting, monday miles, running, training, triathlon

This is the week of the Coldwater Mini-Triathlon. I’ll be taking it a little bit easy this week, so I can make sure everything feels good for that day. I do not really have any goals other than to see what I can do. I’m more nervous about the transitions and making sure I have the gear right than anything at the moment. I placed an order from Decathlon last week which arrived today. I now own a tri suit, a pair of bike shorts, and two cycling jerseys. Am I a real cyclist yet? I have yet to try them on or try them out, but I’m really looking forward to it.

Here are this week’s workouts!

8 – 13 – 18 : Morning – Bike. I did an out and back. I went out for a half an hour, but returning back was a little bit quicker. I was also chased by a dog. Luckily, I’m faster on my bike than when I run. Still, it was a little startling. I’m always afraid I’m going to do something that will cause me to fall off my bike. That day will likely come, but it won’t come because of a dog, but because of myself. I am a klutz. 14 miles. 14.7 mph. Afternoon – CrossFit. “Fibonacci.” For time: 5, 8, 13 reps of pike push-ups, dead lifts at 100 lbs. Then to finish, lunge 89 feet with two ten pound dumb-bells in the air. My notes say : “Holy hell — not sure if I did the pike push-ups correctly, will have to keep working on them. Dead lifts were fine, but those lunges were TERRIBLE.” Truly. Those lunges and pike push-ups were hard, but I did not know what hard was until those lunges. 9 minutes 44 seconds. Romwod.

8 – 14 – 18 : Afternoon – Run. Three miles. 9:48/mile. CrossFit. The work-out was supposed to be a “Complex Fran,” but because I cannot do anything for it was more of a “modified Fran.” For time: 15 band-assisted pull-ups, 21 thrusters at 55 lbs.; 12 band-assisted pull-ups; 15 thrusters; 9 band-assisted pull-ups; 9 thrusters. 11 minutes 44 seconds. I was very happy to be done with this one.

8 – 15 – 18 : Morning – Run. Tempo. 35 minutes. 3.7 miles. 9:15/mile average. I wanted to keep all miles under 9 minutes and mainly succeeded except for the third mile which was super hilly.

8 – 16 – 18 : Afternoon – Run. 3 miles. 10:11/mile. CrossFit. Strength — Back squats: 5 @ 85 lbs.; 4 @ 105 lbs.; 3 @ 105 lbs.; four minutes to attempt one rep max. I’m still at 125 lbs. I tried 135 lbs., but failed. WOD – 15 back squats @ 85 lbs.; 30 box jump overs @ 20″. 3 minutes 16 seconds. I liked this work out. It was fast and fun.

8 – 17 – 18 : Rest.

8 – 18 – 18 : Romwod.

8 – 19 -18 : Morning – Run. 4 miles. 10:08 mile.

xo, Ali

Monday Miles (100th post!) : August 6 – 12, 2018

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

Today is my 100th post! When I started this blog back in February, I wanted something to add to my day that was not just graduate school related. Don’t get me wrong. I love graduate school. I love Rousseau and political theory, but I wanted something else to add to the day that would help bring the stress down and to help me remember I’m not only a student. In return, it has added some more fun to my day that is not just mindlessly scrolling the internet (so guilty).

It is strange how much has changed in one hundred posts. Back then I was working on my third chapter of my dissertation. Now I am working on my final chapter, chapter five. Then, I had not ran a race in two years. In the time I have been writing this blog, I have raced four. Then, no CrossFit, just on and off lifting. Now, I have been doing CrossFit for three and a half months. When my brother saw me yesterday (for the first time since January), his first words were, “Jeez! Triceps!” (Excuse me, while my ego explodes.) In the day to day, when I do not think progress anywhere is being made, it is nice to look back and see that actually a lot has happened. I’ve accomplished a lot in these one hundred posts. Who knows where I’ll be in the next one hundred?

So, yes, to the main purpose of this post: this week of training.

8/6/18 : Yoga with Adriene: Yoga for Tired Legs. Romwod. I was still exhausted from Saturday. I just wanted to focus on stretching and getting my hamstrings feeling better.

8/7/18 : Morning – Leg shake out. Bike 30 minutes. This was so slow. 4.8 miles. Yoga with Adriene for Cyclists. Afternoon – CrossFit. Back squats. Find eight rep max, every three minutes for five rounds. Round 1 – 65 lbs.; 2 – 85 lbs.; 3 – 95 lbs.; 4 – 105 lbs.; 5 – 110 lbs. I fought hard those last eight reps. Keep in my mind my last 1-rep-max was I think 123 pounds, so it is probably higher now? I love back squats. Front squats – every two minutes for five sets, three front squats with one thruster. Round 1 – 43 lbs.; 2 – 53 lbs.; 3 – 63 lbs.; 4 – 73 lbs.; 5 – 78 lbs. I like these too. My wrists hurt a little bit after, but I was told that would go away as I gained more forearm strength. Romwod.

8/8/18 : The impromptu sixteen-miler. Good lord. This may have not been the best decision, but I’m glad I did it. My legs were already tired and I did more than I thought possible in three hours. I’m most likely not going to run that 50k, but I’m looking at a possible race later in the fall. More on that later though.

8/9/18 : I could do no more than Romwod.

8/10/18 : Romwod again.

8/11/18 : CrossFit. Also, known as the work out where I’m pretty sure Bruno and I got lapped. This was a partner wod and Bruno is a little further ahead in his ability to do pull-ups than I am, so this was kind of a mess in trying to do everything synchronized. Still, it ended up being a good work-out. Here is what I managed in a little under 20 minutes: 4x 10 ring-rows, 200 meter run. 3x 17 jumping pull-ups, 200m run. It was ugly, but it still happened. Romwod.

8/12/18 : Rest. Sweet rest. Bruno rolled my legs out and that is about all we did. Glorious.

Totals : 16 miles ran, 4.8 miles cycled, 2 hours CrossFit. Pretty good for a recovery-ish week.

xo, Ali

 

 

 

 

 

 

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

 

Alessandra Pichelli on that Rower

crossfit

Yesterday marked the beginning of the 2018 CrossFit Games. I’m not a big sports fanatic. I don’t have a football or baseball team (I come from a Bengals and Reds family). I cheer for the Cavaliers out of affection for all the Cleveland people I knew in undergrad. But I don’t really think about it much. That said, we (Bruno and myself) are avidly watching the CrossFit Games this year. I’m not cheering for anyone in particular, because I love them all. However, I might love someone a teensy more today than I did yesterday.

Beginning of the day yesterday I had never heard of Alessandra Pichelli. Even before we started CrossFit, Bruno and I used to watch the games documentaries on Netflix just because it is inspiring. So I knew the big names. I knew Katrin. I knew Annie. I knew Tia. (Full disclosure: I do not really follow the males. Same with running. I’m not sure why that is.) Pichelli I had never heard of until they showed her suffering on the rowing machine last night.

The last event for day one was to row a marathon. Athletes had a four hour time cap and none of the usual tools (like headphones and your own music) to get through an incredibly mentally and physically taxing event. We had the event on as background, but for an event that seemed dull, we were glued to the television.

When they showed Pichelli she was rowing with one hand. The commentators were questioning whether she would be able to finish within four hours. She was cramping in her legs and her arms. I have tried to find pictures, but I can tell you this. She looked in agony.

But she just kept going. Later they showed her back to using two arms, still in pain, but looking better. Pichelli was the last female to finish, but watching her fight to finish was the best part of the games yesterday. I mean, how do you continue when your body is telling you to stop? How do just keep going on when you know you have so much left to go? When there is nothing to take your mind from what is going on? The amount of mental strength she showed was more courageous, more impressive, and more inspirational than the women that seemed to have a much easier go of it.

3:34:22.00 and no quit in @alessandrapichelli. #MarathonRow

A post shared by The CrossFit Games (@crossfitgames) on

 

Sometimes the way to success is to grit it out and just not quit, whether that is in a marathon row, an actual marathon, or even, dissertation writing and graduate school. I cannot count how many times in the last five years I also “cramped” up, didn’t think I could do it, and would just try to do whatever I could to have some forward progress. In whatever form, we’ve all been there and will be there again.

And the next time I reach that point, I’ll think of Alessandra Pichelli on that rower.

xo, Ali

Monday Miles : July 23-29, 2018

crossfit, cycling, dissertation, graduate school, monday miles, running, swimming, training, triathlon

I’m not burnt out. I don’t work hard enough to be burnt out. But I admit that I ended last week feeling exhausted and overwhelmed. It did not matter that I received good news — fourth dissertation approved! one chapter to go! — I ended last week and began this week with the big question: what next? This is the last year of funding. Now what? And then swarmed all the things I had to do to improve already approved dissertation chapters, make myself viable for jobs, the shoddy job market, fears of not being smart enough, not working hard enough, not being a good enough writer, etc. In other words, hello anxiety.

The relationship between regular life stress and working out stress are probably not discussed enough. I see plenty about recovery from hard work out weeks, but not much about hard life weeks. Most of the time working out makes me feel better, but then sometimes it feels like another thing on the never ending list of things to do.

So I took a recovery weekend. It worked out well because I went home to Ohio. My sister had a baby (a girl!!) and my mom watched my two nephews. I helped watch the boys and visited my sister and the new baby in the hospital. We swam in the pond. Bruno and I went out to a new place on a lake for fish tacos and beers, listening to a local cover band play “Fight for Your Right to Party” while we discussed whether the right to party was a natural or civil right. It was a nice weekend, but I’ll admit. I came back to Michigan full of anxiety.

I’m hoping the recovery weekend will help me out in the long run though, that long run being the Legend trail half-marathon this Saturday. I want to feel energized and rejuvenated come this weekend, not frazzled and exhausted.

Anyway — here are last week’s workouts.

7 – 23 : Rest

7 – 24 : CrossFit. WOD: Run 5k for time. Time: 26:29 minutes. Mile 1 = 8 minutes, 2 = 8:30 minutes, 3 = 8:49 seconds, .15 = 7.53. This was hard and about three minutes slower than my 5k PR, but I was glad to know where I am. Onward.

7 – 25: CrossFit. Warm-up: 2 x 10 ring-rows, 10 push-ups, 10 good-mornings, 10 air squats, 30 second plank, 1 minute run. WOD: The Chief. Max rounds – 3 minutes. 3 power cleans, 6 push-ups, 9 air squats. Rest 1 minute. Repeat 5 cycles. My form is improving! This is the first lift aside from dead lifts and squats that I’ve been able to actually use a barbell on. Improvements! I used a naked barbell at 33 pounds and — also very exciting! — none of my push-ups were scaled. I did them all regular. Rounds: 3 + 2, 3 + 2, 3, 3, 3 + 3. Like the 5k, I have plenty of room for improvement, but I was happy for those two wins.

7 – 26: Swim. 200m breast stroke. Descending ladder, 150m, 100, 100, 50 x 8 with 30s rest. 100m breast stroke. 1,050 meters. Bike. 6 miles. 29 minutes.

7 – 27: Rest.

7 – 28: Rest.

7 – 29: Rest.

Totals: Run 3.15 miles. Swim 1050 meters. Bike 6 miles. CrossFit 2 hours.

xo, Ali

 

Monday Miles : July 16 – 22, 2018

crossfit, monday miles, running, swimming, training, triathlon

Today is a much needed rest day. Much needed because I’m still sore from Friday’s squats. Thankfully it is sore in a good way, not in an injured way. But every time I walk up and down the steps, I’m amazed that I make it.

I only have two more weeks until the Legend half-marathon. This past weekend was my last longer run of around ten miles for it. This weekend I’ll do something shorter around six or seven, depending on how I’m feeling. Still, even with being sore from Friday, I was really happy with my biking and my running.

7 – 16 – Rest. I’ve been making Monday big work days for focus on work and dissertation only, rather than try to balance everything out.

7 – 17 – Morning. Swim. Warm-up – 100m drills, 100m breast stroke. Work-out – 1 x 125m, 100m, 75m, 50m free; 6 x 25m. 700m. Bike. 40 minutes. 8.6 miles. Afternoon. CrossFit. WOD – AMRAP 25 minutes: Run 400m, rest as long as it took to run the 400m. I’m not sure how many I actually did, but according to Strava ran 1.91 miles, around 1:51 per four meters.

7 – 18 – Morning. Rest. Dissertating. Afternoon. CrossFit. Warm-up – Shoulder mobility, press prep. Strength – 12 minutes to establish one rep max shoulder press. It did not take me long to reach my one rep max. 3 x 45 lbs., 3 x 55 lbs., 1 x 60 lbs., 2 x 60 lbs. I could not do anything more than that. WOD – For reps. 2 rounds: 2 minutes – pull-ups banded. I think I did maybe 15 first round, second round 10. 1 minute – rest. 2 minutes – push-ups. First round – 10 regular, 15 chick-style. Second round – 8 regular, 13 chick-style. 1 minute – rest. 2 minutes – front rack walk – 20lbs. dumb-bells. This last one was rough. I think the front rack walks are some of the hardest things I do in CrossFit. Rough.

7 – 19 – Rest. I turned in my fourth chapter this day!

7 – 20 – Morning. Run. 152 bpm. Hour long. 5.41 miles. It started storming on me the last mile, so I booked it home. Noon. I went to CrossFit earlier in the day, so I could get some cleaning and other things done this afternoon. Every three minutes: 5 reps – 73 lbs.; 4 reps – 83 lbs.; 3 – 93 lbs.; 2 – 103 lbs.; 1 – 123 lbs.; 2 – 113 lbs.; 3 – 103 lbs.; 4 – 93 lbs.; 5 – 83 lbs. I did this same workout a couple months ago and I improved by more than I expected. My highest weight was 95 lbs. then. I know it still is not very much, but I walked out of there feeling like a total bad ass.

7 – 21 – Morning. Swim. Warm-up – 400m free-style. Work-out – 8 x 50m free-style. Cool-down – 100m breast. 900m. Bike. 1 hour. 12.8 miles.

7 – 22 – Run. 10 miles. 10:04/minutes per mile. I felt sore and tired for most of this run, but I felt like I was making pretty good pace, but the last two miles I was just done. I did a five minute walking break at the eight mile and walked up the hills.

Totals – Run – 17. 3 miles. Bike – 21. 4 miles. Swim – 1600m. Crossfit – 3 hours.

xo, Ali

Change of Plans

crossfit, cycling, running, swimming, training, triathlon

I received some bummer news yesterday. The Williams Bay Triathlon is cancelled due to lack of sign-ups. While I’m glad they let us know early, I have not really found another sprint triathlon that I can transfer to. And I looked and looked yesterday. The couple in Michigan I thought looked promising are either too soon that I would not be ready (Cereal City in Battle Creek), on the same weekend as half-marathon (Ann Arbor Triathlon), or a little too far away (Traverse City). I’ve checked for triathlons in Ohio too, trying to find one close to the hometown, but alas, nothing.

So, yeah. I’m a little bummed. I had a really good swim yesterday too. Finally. I did not feel like I was fighting the water or gasping for air every time I took a breath. Instead, it felt like ease (not easy) and I left the college rec center feeling excited. Even though I grew up swimming, those 500 meters have seemed really daunting to me and I left the pool yesterday thinking, “This could happen. I may not totally suck.”

I started this year wanting to start running consistently again. And amazingly I’ve been doing that. I have only one more race to go with the Serious Series of trail races and another trail half-marathon, Run Woodstock, in September. Then surprise, surprise other things started to interest me. I never thought I would want to do a triathlon, but here I have been swimming and cycling. I started CrossFit. I’m not sure if January 2018 me would have expected all that, but I guess I had a change of plans.

So. Here is another change of plans. Granted, it is not one caused by my growing interests. There is a Spartan Race at Michigan Speedway on the same weekend of the now-cancelled triathlon that Bruno is trying to persuade me to do. I’m not so sure yet. I’m no Amelia Boone. Crawling under barbed wire gives me the heebie jeebies. Plus, I still really want to do a triathlon.

I’m not sure a sprint will happen this year, but late August in Coldwater, Michigan there is a mini-triathlon, a super sprint. 300 yard swim, 6 mile bike, and 3 mile run. It is not exactly what I wanted, but it may be just I need to accomplish a first triathlon. It is close by and I’ll be ready.

xo, Ali

 

Monday Miles : July 9 – 15, 2018

crossfit, cycling, lifting, monday miles, running, swimming, training, triathlon

I began a relaxing weekend with a sore throat, runny nose, and a mild temperature. That did not stop first year marriage anniversary festivities. We stopped at a local winery before heading out to eat at one of the oldest restaurants in Michigan. Realizing we were close to a Barnes & Nobles, we spent about an hour there looking at books before heading home. It was a nice evening out to followed up by a relaxing Sunday. We spent our actual anniversary grocery shopping, splitting a bottle of Veuve (a very generous gift from friends) in the afternoon, and watching Death of Stalin.

Anyway, this week’s workouts were fine. The pool was closed do to a swim camp on campus and I took Sunday off, but most of them were fine. I find that I am no longer as sore after CrossFit as I used to be. Although, to be very clear. I am still sore.

This week I am hoping to get back into swimming and do two bike rides instead of just one short one. Saturday should be the last long-ish (for me) run before my final half-marathon in the Serious Series this summer. After that, it is go time on triathlon training.

7 – 9 : CrossFit. Warm-up. 2x 200m run, 10 push-ups to downward dog, 10 side squats. Squat snatch progression. WOD: Run 200m, 10 squat snatch, run 200m, 8 squat snatch, run 200m, 6 squat snatch, run 200m, 4 squat snatch, run 200m 2 squat snatch, run 200m. So. I am really bad at form. I am fairly certain it was not until the last two that I even got the squat snatch close to what it is supposed to look like. I did this was a PVC pipe. Real talk. I’m trying not to be embarrassed about this. 15 minutes.

7 – 10 : Morning. Easy heart-rate run. 60 minutes under 152 bpm. 5.13 miles, 11:39/mile average. It was super, duper hot. I ran on the bike path near the lake and I’m pretty sure I can add “bugs” to my morning breakfast. Afternoon. CrossFit. Warm-up. Every minute, on the minute. 12 minutes. 45s jump-rope, 45s ring-rows, 45s row, 45s bear crawl (3 rounds). Pull-up and kipping prep. WOD: 5 minutes – 3 cal bike, 3 box hand-stand push-ups, 6 cal, 6 box hand-stand push-ups, 9 cal-bike, 9 box hand-stand push-ups. 5 minutes – 50 single-unders, 3 jumping pull-ups, 50 single-unders, 6 jumping pull-ups, 50 single-unders, 9 jumping pull-ups, 50 single-unders, 12 jumping pull-ups. This was harder than it looks. It always feel like it takes so long to reach a single calorie on a bike. That said, I think my jump-rope is improving. Hopefully those single-unders will turn into double-unders.

7 – 11 : CrossFit. Warm-up – 3 minutes jump-rope. Various lunges, arm circles, inch-worm push-ups, squat progression, dead lift progression. 3 x 3 squats – 65 lbs., 75 lbs., 85 lbs. 3 x 3 deadlifts – 65 lbs., 75 lbs., 75 lbs. WOD – For time. 45 x squats – 65 lbs., 45 x deadlifts – 65 lbs. 10 minutes. This was deceptively simple. No big deal, I thought. Hah! The squats were ok. Hard. But fine. The deadlifts. After the first ten I could not believe I had 35 left. I fought for every single deadlift that I did. I focused hard as hell on form. I could maybe do 2 or 3 at a time, then only 1. I was the very last person. At around five left, I felt like I was going to cry. It hurt so bad. I could feel my lower lip making a grimace. I finished. It hurt so bad. But I finished.

7 – 12 : Morning. Easy heart-rate run. 60 minutes under 152 bpm. 5.22 miles, 11:28/mile average. I was sore from the previous day, but still for the most part felt pretty good aside for the heat. Afternoon. Short bike ride. 36 minutes, 8.2 miles. 13.7mph pace.

7 – 13 : Rest.

7 – 14 : Run. 6.3 miles. 9:41/mile pace. For the most part this run was fine. My legs were still sore from the previous work outs, but I still felt great. However, the heat has just been really bugging me lately. I was not thinking and didn’t bring any water with me for this run, figuring it was fine because I would only be out for an hour. By mile five, I felt shaky and then quickly became nauseous. Lesson learned.

7 – 15 : Anniversary day! Rest.

Totals: 3 hours CrossFit, 17.63 miles ran, 8.2 miles cycled.

xo, Ali