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

 

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

Monday Miles : May 7 – 13, 2018

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

Aside from introducing Crossfit into the rotation, it was a pretty low-key week. The pool has been closed all week, so I was not able to swim (I’m very happy to say I finally got a swim during a lunch break today). Then we headed to Frankenmuth for the weekend, so I had already planned on taking it a bit more easy with my other work outs. It turned out to be the right thing. We had a great weekend break just away from dissertation work and regular life. It was much needed.

crossfit

Me, doing my “box” jumps on plates at my second Crossfit class (aside for the introductory). 

 

5 / 7 : Bruno and I went to our first ever Crossfit work out this evening. It was a preliminary work-out, to look at form, establish a base, etc. That said, I was nervous. Everyone was super nice and super positive. 500m row, 40 air squats, 30 sit-ups, 20 push-ups (of the girl-variety); 10 pull-ups on rings (I’m not sure what these are called, I just was at an incline under a set of rings and pulled myself up ten times). Time: 7 minutes, 3 seconds. Romwod for mobility.

5 / 8 : Morning — 4 miles at aerobic heart rate. I’m trying to make sure that my runs stay easy, especially if I know that I’m going to be doing more sprinters, faster anaerobic work outs later that night. Afternoon — Crossfit. 8 x 100m rows; mobility; wod for time — 40 calorie row, 40 kettle-bell thrusters (used a 10 lbs. dumb-bell), and 30 no push-up burpees. I did this in a little over eight minutes. Romwod.

5 / 9 : 35 minute bike-ride. 6.6 miles. I am still loving my bike rides, not so much my bike though. Romwod.

5 / 10 : Morning — 3.2 mile run at around 9:20ish pace. I still haven’t uploaded my garmin watch, so I’m not exactly sure of the exact pace. Afternoon — Crossfit. AMRAP 100 single-unders (I need to work on my jump rope skills); 6 calorie row/bike; 20 mountain climbers in eight minutes (I could only get through two rounds…that jump-rope).  21-15-9 deadlifts and box jumps. 55 lbs. for deadlift and my box was more like a few plates stacked on top of each other. Things to get over: Box jumps freak me out. I’m always worried I’m going to sprain my ankle. Romwod.

5 / 11 : Romwod.

5 / 12 : FRANKENMUTH! Rest. Well, we did walk around a lot, but we also ate a lot of fudge and schnitzel.

5 / 13 : Rest.

Total : Run 7 miles, bike 6.6 miles, 3 Crossfit sessions. Not much, but I knew it was going to be a busy week with travel and looked forward to some rest.

On to the next week!

xo, Ali

Monday Miles : March 12 – 18, 2018

lifting, running

I DID IT! I have completed the Hal Higdon novice 2 half-marathon training plan (well, every week except for the pre-half week). That means eleven weeks consistent training. This is, truly, as big a victory as I suspect finally running the half in late April will be. I am overjoyed. And while the dissertation feels like it is only trudging along, I’m glad that at least here things seem to be moving in a forward progress type direction.

My half is April 28, so I have another couple of weeks or so to run it. My plan is to repeat weeks 7-12 until that week. I thought about adding a couple more miles to the week, like 4 on Tuesday, 6 on Wednesday, maybe a few on Sunday — but I can tell that is my all-or-nothing-go-big-bigger-biggest mentality that would probably result in me not running the half, which would be a total bummer. So until then — I’ll hang out in the 20-23 miles per week area, until, of course, the next plan.

3 / 12 : MTV Pilates; MTV Yoga

3 / 13 : 3 miles; hips and IT band.

3 / 14 : 5 miles; 3 x 10 kettle-bell swings, 3 x 10 assisted pull-up, 3 x 10 hamstring things (I cannot remember what these are called, but I just know I did something for my hamstrings), 3 x 10 push-ups; hips and IT band.

3 / 15 : 3 miles; hips and IT band.

3 / 16 : Rest! Hour massage! Hips and IT Band.

3 / 17 : 12 mile run; 10:15/mile. This felt good. No complaints. I felt strong and consistent the whole run. I was wiped out afterwards, but wiped out in a good way.

3 / 18 : JasYoga Recovery boost.

xo, Ali

Monday Miles : February 26 – March 4, 2018

lifting, monday miles, running

This was a recovery week. It felt good, but I don’t know if recovery weeks will ever stop making me nervous. This upcoming Saturday I am supposed to run eleven miles, this last Saturday I ran six. All I can think is : “What is I can’t do it? What if I get injured?” I’ll be anxious until Saturday when the run is over. When I think, “ah, I can still do it. Good.” Relief. Totally irrational.

On an extremely different note, I want to touch on something that happened on my run on Saturday. I wrote an Instagram post about it, which is odd for me, because I’m usually anti-social media emotion, but I was so shaken up over it that it felt like an impulse. I ran past a man and woman (possibly a couple) in a loud altercation on Saturday, that sounded like it was on the verge of getting violent, or maybe actually was. As I told a friend, the woman’s screaming did not sound angry, but scared. I don’t know. I didn’t turn around, because I didn’t want to call attention to myself. Instead, I called Bruno and Bruno called the cops. I have no idea what happened after that, but it was deeply unsettling and upsetting. I told another friend who very sweetly text me after my post that I felt like I was being dramatic. I felt pretty off the rest of the day. But I just kept worrying about that woman, hoping the cops got there, whatever the situation was, whatever, I just was worrying that she would be ok. I wish I had something more insightful to say here, but I have never been naïve to that sort of ugliness in the world (my mom was very involved with the local crisis center). It just has been a long time since I have seen it (or rather heard it) in such force.

And ending on that somber note, here are my miles for the week:

2 / 26 : MTV Pilates & Yoga with Adriene for Psoas.

2 / 27 : 3 miles easy; IT Band & Core.

2 / 28 : 5 miles, 9:35 mile average; 3 x 10 assisted pull-ups; 3 x 10 push-ups; 3 x 10 kettle-bell swings; 3 x 10 hamstring things that I cannot remember what they are called; .5 mile run back to the house; IT Band & Core.

3 / 1 : 3 miles easy; IT Band & Core.

3 / 2 : IT Band & Core (I wish I could remember specifically what I did. I just set a timer for an hour and did all the usual, clamshells, bridges, etc.)

3 / 3 : 6 miles. I was supposed to run a 10k, but with no 10k around I just took the flat route to see how fast I could go. It was not the most even run of my life, but I did complete my goal — I ran it under an hour, average 9:28 pace. I’m going to repeat this work-out in a couple of weeks, so hopefully my time will improve even a little bit more.

3 / 4 : MTV Yoga.

Total : 17.5ish miles.

Have a great Monday!

xo, Ali