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

 

 

Pond of Certainty

daily life, swimming, triathlon

This past weekend was a our first visit to my mom and step-dad’s new house. It is a beautiful red home out in the country. It feels more like a vacation lake house than a place where people day to day live. The part of the house I was most excited for was that it has a pond.

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Sun shining, hearts full, eyes squinting. 

Bruno does not know how to swim, so Saturday we hung around the “beach” area. I tried to explain (badly) to Bruno how to float and once he was able to do that, kicking, using his arms. By the end of the session he could do a free strokes free-style and a few strokes backstroke. It was not pretty, but I was proud of him and I think he was surprised at himself. He described swimming as “teleportation” because he would close his eyes (no goggles) and find himself in a different place.

After, I planned to do a swim workout in the pond. I did not know how long (meters or yards) it would be. The plan was to set a timer and focus on trying to swim continuously. No big deal.

Unlike Bruno, I have goggles. For me swimming is not like teleportation. I can open my eyes and see where I am going. And I could not see. The pond is clean, but it is still a pond. It is murky. There are plants to swim through. And then, when I made it to the middle of the pond, I could not see to the bottom. First, I thought “how eerie” and then I panicked. Work out abandoned.

It was not until the drive back to Michigan that I even told Bruno I became scared. And truly, I still don’t understand. I used to do this all the time.

I started training for a triathlon to work on fear. At that time, it was my fear of cycling. But it seems that I have been presented with another fear to work on, one that does not quite have a name. I don’t think I am scared of swimming in ponds or lakes. The pond plants do not bother me. I like the fish. I suspect it is more fear of the unknown, looking down and not being able to see, looking to the side and only seeing more murk.

Next year, I have no idea where we will live or where I will work. This is it. The last year I will describe myself officially as a “graduate student” (in life, “student” will always apply).  I cannot see. I only see murk. And as I mention, this causes a lot of anxiety.

I told Bruno yesterday that I just want certainty. I like knowing, planning, and the assurance of “if this, then that.” I get it. Nobody’s life is really like that. Still,  I think when I was swimming and looked down and saw only the “unknown” in my small family pond, I was fed up with it. I could not handle just one more thing of not knowing.

It will take baby-steps (or strokes?) to try to get comfortable with being uncomfortable again in the pond, just as I’m trying to be comfortable, excited even, about not knowing what will happen next year. At the very least, I am certain I will get there, wherever “there” may be.

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

Monday Miles : July 2 – 8, 2018

crossfit, dissertation, monday miles, running, swimming

I am back in real life. I hate to use this word, but the last few weeks have been busy and not in ways that relate to my dissertation (where productivity really counts!). First we had to pack and move out of our old place. We could not move into our new place until July, so we stayed in Ohio for a couple of weeks. That involved helping my mom and step-dad pack up and move out of their old house into their new house, plus a trip to Nashville, plus a wedding in Columbus, plus trying to see family and friends at home. Then. We drove back to Michigan, moved into our new place. A day after moving, Bruno’s parents came down for three nights. They left yesterday morning. It was great to see them, but I was itching for regular routine, regular life hard last week, counting down the days. Real life can now begin.

I celebrated the end of “life sans routine” by running ten miles, going to mass, and working on editing chapter four all Sunday afternoon. It felt good.

I mostly consistently ran while home and even biked (more on that later!), but in the interest of time and space, here are the work outs from this last week — aka the week where we were back home, but not back to life, back to reality.

7 / 2 : We moved my mom in and at the end of the day drove back to Michigan. Rest.

7 / 3 : Morning. Ah. Found my heart rate monitor and did an hour a 152 bpm. 5.3 miles, 11:11/mile average. Afternoon. Return to CrossFit. Oh. Boy. Warm-up. Different jump-rope movements. Box jump prep. Kettle bell prep. WOD – For time. 4x 20 box jumps at 20″, 20 kettle bell swings at 35 lbs. I had to do the type of swing where it was only up to my nose. That was hard enough in the last few rounds and I could feel myself losing form. I couldn’t imagine getting it above my head at this point. 10 minutes 50 seconds. Romwod.

7 / 4 : CrossFit. Hero WOD. Riley. 1.5 mile run, 150 burpees, 1.5 mile run. I RX’d this. I did every single damn one of those burpees. I came in not knowing if I would be able to. The coach said we could modify to 75 or 100 and after each of those numbers passed I thought, “oh, I could do more. It will be ok.” So yeah. Around 53 minutes later, I finished. I thought it was mentally harder than Murph, because you can’t switch those burpees up with anything. You just have to keep doing them. Also, we are told to think of the person the Hero WOD is named for — I was so exhausted during the final run all I could think of was the Founding Fathers. Thank you, Washington, Adams, Jefferson, Madison, and co., you got me through this. I kept telling myself, “Do not dare walk! What would the Founders think?” This is what happens when you study political theory. I didn’t walk…so I guess it worked.

7 / 5 : First ever Brick day. 30 minutes cycle. 20 minutes run. The bike went fine. I did thirty minutes — getting about 7.5 miles. It was the run that hurt. Running after riding a bike at noon in “real feel” 96 degree heat is not fun people and I love running. And it was only for twenty minutes and I felt destroyed. I only ran 1.81 miles — around 10:51/pace. Bruno’s parents came this day — so no CrossFit in the afternoon, just tried to clean and prep.

7 / 6 : My first swim in weeks. Ah, this felt good. Warm-up — 100m drills. 100m breast stroke. Work out — 100m free, approx. 30-40 second break, 75m free, break, 50m free, break, 8 x 25m free with 30-40 sec break. Cool down — 75m breast stroke. 700m total. It really is not much. But I do feel like I am making progress. I want to swim even more.

7 / 7 : 1 hour bike ride. 13 miles. So, even though I know how to ride a bike, I do not know how to ride a bike. This ride was all about figuring out gears — where should I be on an uphill? A downhill? It was a hilly ride and parts were a little scary (hi fast down hills!), but I think I am slowly starting to figure it out.

7 / 8 : 10 mile run. I was up at four, because Bruno’s parents left early for Connecticut. I did not sleep well and considered going back to bed after they left, but instead ate breakfast, began stretching, and just got it done because I knew it would make me feel better. Average pace was around ten minutes.

Totals : Run — 20.1 miles, bike — 20.5 miles, swim — 700 meters, CrossFit — 2 hours.

It was good to be back at it!

xo, Ali

 

Monday Miles : June 4 – 10, 2018

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

We are about to start a full week. We are moving all of our stuff from our current house to the new house this week, but because the landlord wants to put some new stuff in the kitchen (a cause for delay I am totally fine with) we cannot move in for another two weeks yet. So at the end of this week we are picking up my mom and step-dad from the Detroit Airport on Friday afternoon — they will be moving back to the states after two years of working in Spain — and heading back to Ohio for two weeks. Add to all this that I managed to mess up my left elbow again (it was previously broken a few years ago) and lifting anything, straightening it, holding anything with my left hand leads to a lot of pain. So, yes, it is a little chaotic over here.

Workouts for last week (or lack thereof) were heavily influenced by my non-functioning left elbow/forearm/wrist. I tried to take it easy in preparation for the Dirty Duo Flirt with Dirt on Saturday. It is better, but still not optimal.

6 / 4 : Crossfit — 2x 100m run, 15 morning glories, 15 air squats, 30s/30s ankle stretch. Movement prep with PVC pipe for cleans. 4 x 5 cleans with 35 lbs. bar bell. My form was pretty atrocious for the movement, so the coach just had me working from the mid-thigh to jump motion over and over again. WOD – For time. 15 cleans (same mid-thigh to jump motion) and 21 calorie row. 2 minutes and 53 seconds. Romwod.

6 / 5 : Morning — 700m swim. 200 m drills/breast stroke warm-up. 500m 10 x 50m swim w/ 30-45s recovery. I was really happy with this swim. But afterwards, this is when my elbow started bugging me. Crossfit — RUNNING! Hoorah! Warm-up was a bunch of different mobility walks — lunge twists, kick-butts, high knees, hurdle walks, etc. WOD: 4 x 200, 1 minute recovery in between, 3 minute recovery after last 200, 3 x 300, 1 minute recover in between, 3 minute recovery after, 2 x 400, 1 minute recover. It took me 22:06 minutes and I ran about a 7:00-7:30 pace for each interval. I am really loving crossfit, but sometimes I get so overwhelmed with how much there is to learn, so it was nice to have a day where I knew what to do — just run. Romwod.

6 / 6 : Rest. Here begin the onslaught of elbow woes.

6 / 7 : Rest. Elbow.

6 / 8 : Rest. Lots of stretching and hamstring prep for the race on Saturday.

6 / 9 : Flirt with Dirt Dirty Duo 5k and 10k. I will be writing a race report this, but for now, I can say it was a very humbling (and muddy) experience.

6 / 10 : Rest.

I’m hoping to get back to more training this week, the elbow feels a bit better (but not much). Running, though, my main love, should be fine.

xo, Ali

 

Monday Miles : May 28 – June 3, 2018

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

This week, like always, was a little bit of everything. I took it easy on both of my weekday runs to recover from Murph on Monday. As I mentioned on Friday, my bike broke so I’ve been doing all my rides on an indoor trainer. While the trainer does let me set resistance, rpm, calories, heart rate, I actually cannot figure out anything else. It doesn’t tell me mileage, but I think it tells me power, but to be honest — this is how much of a newb I am — I have zero idea what any of it means. I’m just rolling with it so to speak and hoping to borrow a family bike after I go to Ohio next week.

Here are this week’s work outs!

5 / 28 : My very first Murph. It was scaled. It was still hard. Read more here.

5 / 29 : Rest. I was not expecting to be as beat as I was. I was not mentally tired, but I felt physically tired. A cheeseburger was a necessary part of my “recovery” diet.

5 / 30 : Morning – 50 minute run at below 152 beats per minute heart rate. 4.52 miles, averaging 11:02 mile. I get that eleven minute miles are basically slower than a warm-up jog for most people, but this is actually about twenty seconds per mile faster than last week’s run at the same heart rate and same route which made me pretty happy. Afternoon – back to Crossfit. Warm up — 2 x 100 single-unders (I only got to 75 first round and 89 the second), 10 wall squats with 3 second hold, 10 in and outs with a bar, 10 front squats with bar (mistakenly had a 45 lbs. bar for this — mistakes were made!). WOD : 5 x 3 front squats. Rounds 1 & 2 : 35 lbs. Rounds 3 & 4 : 55 lbs. Round 5 : 65 lbs. 3 x 6/6 split squats, 30 banded crunches. As with most crossfit things, this was my first time ever doing a front squat. Ever.

5 / 31 : Swim — 500 meters. 5 x 50 meters, 6 x 25 meters, 2 x 50 meters. 30-45 seconds after each 50 or 25. This was my first swim were I didn’t just do 25 meters at a time. It felt hard. It felt rough. I know it will get there. 5 x 100 single-unders. I will master you!…only to move on to double-unders.

6 / 1 : Morning : Indoor bike — 40 minutes. Every nine minutes increased resistance for one minute, then returned back to original resistance, tried to mainly just focus on going 90-100 rpm. I have no idea what I’m doing. Run — 40 minutes easy on treadmill (it was raining). 10:40/mile. Also, I did that thing where I breathed through my nose instead of my mouth for this run because I did not have a heart rate monitor. Afternoon : Crossfit. Warm-up — 50 single-unders, 100m run, 50m dumbbell over-head walk with 15 lbs. dumbbells, 15 x leg-throws with partner, 50 single-unders, 100 m run; 50m front rack walk (15 lbs. dumbbells); 3 x toes to bar practices, 45 seconds double-under practice, 100m run, 50m waiters walk and farmer carry with 15 lbs. dumbbells, 3 x toes to bar attempts, 5 x wall ball squats @ 14 lbs, 5 x wall ball thrusts @ 14 lbs, 5 x wall balls @ 10 lbs. WOD (yeah, you read that right. That was all a warm-up!) — For time — Run 1k, 50 single-unders, 100m double dumb-bell walk — 15 lbs., 50 single-unders, 30 wall ball shots @ 10 lbs., 100m front rack walk — 10 lbs., 30 toes to bars (attempts!), 30 wall ball shots, 50 single-unders, 100m farmer/waiter carry — 10 lbs., 30 toes to bars (attempts!), 50 single-unders, run 1k. I finished in 29 minutes and 8 seconds. It was no joke. Also, I think my grip strength is getting somewhat better because I could actually stay holding onto the bar longer, which was convenient.

6 / 2 : Swim — 500m, 10 minutes of drills — 200m back floating, gently kicking, not using arms (thank you Total Immersion!). I would switch to breast stroke when I couldn’t get myself to move anymore, but after the first few times, I made most of the way down the pool. 300m — freestyle, 25m reps with 30-45 breaks. I tried to count strokes. I’m embarrassed to tell you how many strokes it takes to get down the pool: 22-24. There. I said it. Things can only go up from here. 40 minute indoor bike. Every four minutes increased resistance for a minute maintaining 90-100 rpm. Like I said, I’m just doing what I can with what I have for right now.

6 / 3 : Run — 7 miles. 9:44/mile. Average HR 161 bpm. This was both faster than the same exact run from last week at a lower heart rate and in hotter temperatures. I’m just saying. This run I noticed something different. There is a final hill on my very last mile that is always just excruciating for me. I usually spend the ten minutes before I get to it convincing myself not to walk it. This time it felt easy. Like, in the “why were you so worked up about that” kind of way. It felt good.

I’ve got another race coming up this week — the Flirt with Dirt, so the plan is to take it easy for this week.

xo, Ali