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 20-26, 2018

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

The triathlon did happen! There was about an hour delay because of the lightning, but as we started getting closer to ten in the morning, the storms cleared up. I’ll write more on that in my race report for tomorrow as it was quite a day.

The next races I have are the Funky Bus 5k and Hippie Half-marathon at Run Woodstock. I have been planning on running those for fun though and will mainly transition for training for a later fall 10k. The plan is to still maintain swimming and biking once a week. It was nice not just running, even though running will always be my favorite. Hopefully in the spring or next summer, I will do a sprint triathlon. I’m not sure if I would be ready for an Olympic distance. Someday, but I would like to do a few sprints first.

This week brought me back to the track for the first time in a few months. I took it easy on CrossFit getting ready for Saturday’s race. I feel good!

8 – 20 : Morning. Swim. 100m drills, 100m breast stroke. 3 rounds of 1x 100 meter free-style, 2x 50m free-style. 200m free-style and breast stroke. 1000m.

8 – 21 : Afternoon. Run. Easy 3.5 miles. 10:22/mile pace. CrossFit. WOD: for time, 20 ring-rows, 30 over-head squats, 20 ring-rows, 20 over-head squats, 20 ring-rows, 10 over-head squats, 20 ring-rows. Over-head squats are no joke! I started out using a bar bell during my warm-up and the coach told me it might be best for me to switch to a PVC pipe. I trusted his wisdom. It was the right move, because there is no way I would have been able to get through that even with a bar. 11 minutes 36 seconds. Romwod.

8 – 22 : Morning. 1 mile warm-up. 6x 400 meters with a 200m “float.” 1 mile cool-down. I tried to maintain between 7:30-7:40 pace for all my 400m. I think I was mostly successful. The work-out called for 8 repeats, but at around 8 in the morning, the football team started showing up and frankly, I kind of felt silly being out there. So I left and continued my run before heading back home. Next time I’ll show up to the track a little earlier. 4 miles.

8 – 23 : Rest ‘n Romwod.

8 – 24 : Rest ‘n Romwod.

8 – 25 : Coldwater Mini-Triathlon! 300 yard swim, 6 mile bike, and 3 mile run. As of right now, I still do not have my time (although I can say I ran a 9/mile average pace for run…my first mile was so slow!). Romwod.

8 – 26 : 5 miles. 9:46/mile. It was so humid my glasses kept fogging up throughout my run. I swear in places I did not even know I could sweat.

Totals : 1 hour CrossFit, 1275m swam, 6 miles biked, 15.5 miles run.

xo, Ali

‘Twas the Eve Before my First Triathlon Eve

cycling, goals, races, running, swimming, training, triathlon

The weather forecast warns of storms on Saturday. I keep checking and the storms remain. I’m hoping for a brighter day for my first triathlon, the 34th Annual Robert Huntley Memorial Mini-Triathlon in Coldwater, Michigan, this Saturday. Even rain is fine. I do not want another cancellation. I could not find a replacement sprint triathlon for my original plan. I do not think I can find a replacement any-distance triathlon that would not involve extra travel.

I’m happy I found this race. What I read about it makes it sound like the perfect triathlon for someone like me, a beginner who has no idea what she is doing. It is a local race. The profits go to the cross country team. I’m excited to be a part of it. I’m excited to swim the 300 yards, bike the six miles, and run the three miles that will take me to my first triathlon finish.

That said, I have no idea what to expect. I have no goals other than to just go by feel and see what happens. Mainly, I am trying to see this as a learning experience. I want to learn how to do transitions. I want to learn what it is like to race my bike, and I want to get comfortable swimming in the open water again. I want to do well, but I’m trying to keep my expectations minimal and one step at a time.

It is hard not to think of the future as I plan for this race. It was not necessarily what I had planned. I wanted to do a sprint triathlon. But I think the big thing I am going to have to focus on is just staying present. Yes, doing this triathlon will help when I finally do a sprint next year. But I also am racing this race. I want to be in this race too both mentally and physically. I do not want to future-trip through it the whole time.

That said, I have a vague idea of what I’m hoping: under one hour. I have no idea if that is feasible. I could be severely over-estimating what I think could happen. I do not think I am under-estimating. We’ll see.

Tomorrow I’ll get Cat (the bike) ready and get everything set up. I’ll have my fingers crossed for good weather the whole time. Rain is fine, but storms can stay away. This runner wants to become a triathlete.

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

All [I] Need is Just a Little Patience

goals, races, running, training, triathlon

I mentioned last week that I was seriously considering running the Freak 50k at Run Woodstock instead of the Hippie Half. I ran sixteen miles and planned out two more long runs and figured it would not be pretty, but I could get it done. I still stand by that. I know I could get it done. But I do not want to just get it done. I want to get it done well.

I had a plan. I wanted to do a mini-triathlon in Coldwater, Michigan as a replacement for the sprint triathlon I had planned for late September. I thought very seriously about training for something more, a marathon or a 50k. But then decided against it. Running has been going so well. I did not want to jump the gun. I wanted to have patience.

Patience involved going shorter instead of going longer. Rather than find some later fall marathon or 50k, I found Michigan’s Holiday series trio of races (schedule permitting — but you know I want that magic mug!) – a Halloween 10k, a Turkey Trot 5k, and a Christmas 5k. Rather than focus on endurance, which I know I have, I wanted to focus on speed. It would be a literal change of pace.

Then the possibility of this 50k came up. It isn’t like visions of grandeur popped in my mind, but as I said, I have been wanting to be an ultramarathoner since I graduated college. This is a life goal, like finishing my Ph.D. or writing a book. The temptation to put a “checkmark” next to it is strong.

But honestly, as I told Bruno, it would not be the same. I do not just want to run an ultra. I want the process of training specifically for an ultra too. I want to think about the training and hard work I put in while running. I do not want to break the ultimate running commandment: respect the distance. I don’t want to blow up at mile twenty and have to walk the last eleven miles. I do not want to injure myself. I want to do this right.

So, I picked out a 10k plan. I have a time goal (more on that later). I’ll do my first triathlon in a little less then two weeks. Then, I’ll run the Woodstock half and have a good time listening to classic rock. I will celebrate that I have been able to run this year. I will have gratitude instead of trying to push it.

I will eventually run an ultramarathon. Maybe the next year. Maybe the year after. They are not going anywhere. I’ll take it slow. It will work itself out fine. All I need is just a little patience.

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

 

 

 

 

 

 

Impromptu Sixteen Mile Run

goals, running, training

One of the friends who ran the half-marathon with us wants to run the 50k at Run Woodstock. In fact, from what his wife told Bruno yesterday at CrossFit, it sounds like he will probably do it. Which, of course, made me want to do it. Not to race it, of course. I have not trained for that, but only to complete. I’m on the fence about it all.

Yesterday we went out for a three hour run. I told him that if we were going to do this, time on our feet would be most important. The race is five weeks away. Both of us are reasonably fit people although probably have not put in the mileage to finish a 50k well. I’m placing my faith right now in Jason Koop who says only six hours of training for three weeks is required to finish a 50k. Finish. The plan for the three hour run was to run four miles, then walk five minutes. This was based on the actual race where aid stations are approximately four miles apart. We went on the hilliest country road I knew and took off.

I felt fine, although my legs were tired, until the last twenty minutes. Everything hit me: the half-marathon I raced on Saturday, the 110 pounds I back-squatted the previous day, and general graduate school stress. I gutted it out, running/walking 16.1 miles in three hours. 1 loop for the race.

I feel ok today although the most I will be doing is a short bike ride later this afternoon and a lot of stretching, if anything. I still have not decided if I will switch from the half-marathon to the 50k. It feels bold, like who am I to do that? I have not really trained for that. But then again, as my mom put it, if I keep my expectations in check, go very slow (even slower than yesterday’s 16 mile run), I might be ok. I’m not sure. I have no doubt in my mind that I could finish. My fear is more about who am I to just do this, to just try it, to just see. I respect the miles. I respect the distance. I expect to be humbled. I expect to hurt.

The ultimate decision will rest on how well I recover from yesterday. My right hamstring bothered me, but my right hamstring is always bothering me. I feel stiff, but mostly fine. I did not feel like my energy was gutted like I hit a brick wall. I took a nap later in the day, but that was several hours after the run. Last night I fell asleep sure that I would email and ask if I could change races. This morning I wonder if I’m out of my mind.

I will say this. Even if I do not end up running the 50k, I discovered myself much stronger than I thought. I have not run sixteen miles in three years. If you would have asked me last week if I could run sixteen miles, I would have said no, even though I have been half-marathon capable since March. I don’t even think I would have thought myself capable of that at the beginning of this year. Even if I end up (probably responsibly) deciding not to run the 50k, I surprised and impressed myself yesterday. I can do more.

xo, Ali

Race Report : The Legend Trail Half-Marathon in Laingsburg, Michigan (August 4, 2018)

races, running

This race report begins with a first. As a couple, we decided to make our first camping trip together at Sleepy Hollow State Park, the location of the trail race. We received a tent and other camping equipment for Christmas, so had been planning all year to use it, but had yet to find the perfect time. This race seemed to be it. So on Friday (procrastinating as usual) we grocery shopped, packed our things, and with a few trips back to the house to grab things we forgot, we eventually made our way to Laingsburg and Sleepy Hollow.

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Bruno shows off our domain.

We eventually managed to set up our tent (we didn’t practice at home). Then we walked over to registration and received our shirts and bibs for the race. I will say this. It was super convenient, maybe only a nice eight minute walk from our campsite. We finished setting up, Bruno bought some wood, and I started making dinner: Turkey and swiss sandwiches cooked over the fire and mashed sweet potatoes. Nothing fancy. I was more concerned about making sure I got plenty of carbs, thus the sweet potatoes.

Our human neighbors were initially noisy, but nothing obnoxious though. By ten pm everything was mostly quiet. It was perfect. The bugs were a different story. Loud. Obnoxious. I wished for them to be eaten by some wild predator. I put earplugs in and eventually fell asleep.

We woke up at 6:30ish. This was one of the best parts of staying in the campsite. After a few 4am wake ups with long drives to races, it was nice to just be there. Bruno made coffee and oatmeal for breakfast. We walked over the starting line around 7:40 and met up with some friends. It was all pretty relaxed, no rushing around, and no problems. I was grateful. I am grateful.

And now, the race. They announced the waves and I could actually hear the paces. This was nice, because the last few I could not hear the paces and I think in Trail-half started further back than I should have and ended up stuck in back-ups a lot the time. This did not happen to me once during the entire Legend race.

I had a plan. I was going to start around 10:30/mile pace and speed up. I did not expect to be able to run under 10 minute pace, because I ran 11:11 at Trail-half and I think over 10 minute pace for the Dirty Duo. I tried to think conservatively. It didn’t work.

My first mile was ten minutes. I tried to get myself to slow down, but couldn’t. I felt good. But I also know that you can’t judge a mile by the first run. So I decided to see if I could keep the pace for the next 3-4 miles and evaluate pace from there. I maintained the pace. It felt perfect. Hard enough to question whether I could hold it, but easy enough that I felt good. I didn’t feel like I was working too hard or was going to burn out. The fourth mile was the hilliest and I easily maintained the pace. I was excited. I began to speed up only a little bit, ten seconds per mile faster. I passed Bruno. Then I passed our friend Mike.

The next several miles flew by. I did not listen to any music, but focused on pace. Aside for my last mile, my fastest mile was mile seven at 9:42 minutes. I tripped several times and fell hard only once. I was ok, but with my ego a little bruised, I hopped back up. Another runner asked if I was ok and I responded, “I’m just so happy to be out here.” I continued to run just fine. Nothing was sore. Everything was going perfect. Until mile nine.

My legs began to get a little tired. I told myself to just ignore it. Around this point I think we started leaving the woods and head out into some grassy areas. It was hot and I struggled during these points only to be able to pick it back up once we ran back into the woods. Mile 9 was a little over ten minutes, mile 10 a little slower, mile 11 even slower, and by mile 12 I admit I was beginning to phone it in.

Here were my excuses: I already am beating my goal time. I already am running faster than I had planned on running, even at this slower pace. I probably already earned myself at least a third place age group award (I researched the paces for age groupers last year and yeah, an age group award was one of my goals). I already (probably) hit all of my “A” goals, so what did it matter anymore?

At this point, with about a mile left my friend Mike caught up with me. I credit him for my strong finish. I cannot remember what he said, but it something along the lines of let’s finish this thing. My pace jumped up. Faster and faster. We ran together for about a half mile, maybe a little more. Then he sped off. I kept the pace, but tried to increase a little bit more, a little bit more. I could not see the finish line so I was afraid of sprinting off and not being able to finish strong.

When I saw it, I bolted. I sprinted in. My last mile was around 9 minute pace. It was my fastest mile and it hurt the worst. As I said, left to my own devices I probably would have ran it at around 10:20 until Mike caught up with me. Shame is powerful, people. Very powerful.

My time was 2:09:10, averaging 9:57 pace. I was shocked. I was expecting and planned for 2:15. That was my race goal and it was almost six minutes faster than what I thought I was capable of doing. My time was only one minute slower than my road half-marathon PR. It was twenty minutes faster than my time at Trail-half marathon, but that could be because that trail was harder (at least in my opinion). I could have cried. I picked up my medal and my huge beer glass for finishing the Serious Series.

Bruno finished a couple minutes after me. I did not have time to regroup after finishing to cheer him in. All of us in our group agreed the race went fine until miles eight and nine. Around then, most of us started struggling. We stood around as they started announcing overall and age group awards. When they began announcing 25-29 women, I was first. I was surprised, but pumped. I love the little age group mason jars.

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Tired and sweaty, but very happy.

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We did it!

Finishing this Series was one of my main 2018 goals. I remember signing up for it and being scared that it would not happen. I was scared that I would get injured. I was scared something would come up and I would not have the nerve for it. I get it. I follow a lot of runners who mainly do ultramarathons or marathons. I’m not fast. I want to do long, but I’m not sure if I am ready for it yet. At the beginning of this year, I was not sure if I really was a “runner” anymore. I had not raced in years. Now I’ve done three races. I’ve not only finished them, but I have finished them well. I have one more trail half on the calendar. I’m still hoping to do a triathlon. I feel like a runner again. I feel like an athlete. I feel strong. These races went better than I could have ever expected when I signed up for them back in January. I’m so grateful.

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Next up: RunWoodstock trail half-marathon. This will be a return to Hell – Hell, Michigan that is. I’m not sure how much I will train for it as I am planning on it being a fun camping weekend with a race rather than a race weekend with camping.

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