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