Favorite Things : August 11 – 17, 2018

favorite things

Only two more weekends to go before the fall semester starts back up again. This weekend I have a family reunion, so I’ll be heading down to Ohio tomorrow for that. Other than that, the plans are simple. I am going to do a short run on Sunday and catch up on some work that should have been done during the week.

And so, without further ado, this week’s favorite things:

A healthy pasta salad — looks so good!

Ten things learned in ten years of marriage.

I remember walking to the grocery store and going to the pool by myself when I was six or seven. Joanna Goddard on “free range parenting.”

Beautiful ode to camping.

Taking care of your body and burn-out.

Michigan is beautiful.

Have a great weekend!

xo, Ali

 

 

 

View story at Medium.com

View story at Medium.com

 

On Madonna’s 60th Birthday

music

madonna

I grew up on VH1 Behind the Music. My favorite and most-watched episode was the one on Madonna. Then I watched her Driven episode and Madonna Rising. I wanted to know as much about her as I could. I was around eight, maybe a little older. She was in her Ray of Light – Kabbalah – earthy-self phase. At the time, I wanted to be her. I would practice singing “Ray of Light” to whoever would graciously listen (ears suffering).  Later, I would declare that whatever I ended up doing, I wanted to be the Madonna of it.

I had a very specific idea of what that meant: It meant hard work and no apologies for who you were. I’ve certainly failed both of these standards. I’m sure Madonna does not even reach the “Madonna Standards” all the time (“absolutely no regrets”? — I doubt it). Even at eight years old, it was never the glamorous lifestyle or fame that I wanted. I remember watching that interview of her, when she first began, on Dick Clark’s American Bandstand. He asked her what she wanted. Her well-known response: “I want to rule the world.” It was her grit — although, I’m sure I would not have put in those words at the time. Many people I know would not call Madonna a roll model, but she was my first.

I’m not sure I would consider myself a Madonna-fan anymore. After Hard Candy, I quit listening. While I like Madonna’s more self-aware songs, Bitch, I’m Madonna is dreck. I think Camille Paglia has it right. I cannot relate to want-to-be-hip-and-young-Madonna. This is not because I’m old. I’m not at all. I’m 28, only a few years older than Madonna than when she came out with her first album. But I do think I’m more conscious of aging than I was ten years ago. I’m sentimental for the first Madonna I came to love. That was a woman I could grow into: deep, introspective, self-aware, thoughtful, and in a way, literary. Current Madonna is not someone I ever think I could age into. Or, would ever want to.

Still, I’ve been listening to Madonna all day in honor of the woman who showed me what hard work could make possible, who taught me “long stem roses are the way to your heart, but he needs to start with your head,” and that success may not be the be all end all. These are the true blue Madonna songs that I can listen to over and over.

  1. Bedtime Story.
  2. Ray of Light.
  3. Jump.
  4. Human Nature.
  5. Vogue.
  6. Express Yourself.
  7. Frozen.
  8. The Power of Good-bye.
  9. Hung Up.
  10. Drowned World/Substitute for Love.

xo, Ali

 

 

Books on my To-Read List

books, reading, Uncategorized

There are a lot of them. I have been pretty good at not buying new lately. We barely have the space for our currently amount of books and most of them are going into storage. I cannot “Marie Kondo” my books. The best I can do is try to avoid buying anymore, at least, not until we have a bigger place and more shelf storage.

Here are the recent additions to the “when I’m done with my dissertation, I will read these books” list.

  • Brazil: A Biography by Lilia M. Schwarcz and Heloisa M. Starling. Frankly, I probably would never have paid much attention to Brazil if I did not end up marrying a former Brazilian. Many of the dinner table conversations when visiting my in-laws are discussions of political corruption and life in Brazil. This biography seems like an interesting primer on the country.
  • The Marquis: Lafayette Reconsidered by Laura Auricchio. I love reading about the French Revolution. Previously my reading has mainly featured the more extreme components, but I would be interested in reading more about Lafayette. My favorite story about this French Americanophile: He was buried with soil from the United States so that he could say he was buried in a free land.
  • Twilight of the Gods: A Journey to the End of Classic Rock by Steven Hyden. I came to classic rock early in my life, but already well-past rock’s hey-day. I love music, but aside for love of certain bands and albums, I do not actually know too much about it. I do not ever expect to become a music expert, but it would be nice to know more about these bands and music I always have playing in my earbuds.
  • The North Water by Ian McGuire. Strangely, I have never read Joseph Conrad’s Heart of Darkness, but my favorite books explore loss of humanity while exploring nature. In this case, it is the arctic. Not to mention, one of my favorite books is Moby Dick and I love anything nautical and involving whaling.
  • The New Paris by Lindsey Tramuta. It has been a year since I have been in Paris and I miss it. We were only there for five days on our honeymoon and it is the first city that I’ve never lived in, but still feel a sort of homesickness for. Given that I’ve only had a taste of the moveable feast that is Paris, I want to see more, do more, eat more, and drink more. Before I go, I will be sure to read this book.

Happy reading!

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

 

 

 

 

 

 

Favorite Things : August 3-10, 2018

favorite things

We’ve made it to another weekend. However in the words of the Dowager Countess on Downton Abbey, what is a weekend? This week did not start out the most productive, so plans for Saturday and Sunday mainly involve dissertating and finishing up my syllabus for class. I’d like to get in a swim and bike ride at some point. My brother and his girlfriend are coming up on Sunday to have lunch with us before they had to the Nascar race. The summer is ending quickly. Much too quickly.

And so, without further ado, here are this week’s favorite things.

I thought making a camping reservation was kind of a pain. This looks like it will help.

I’m not sure if I have posted this before, but always a good reminder. In other words, HTFU.

What a woman training for a 100-miler eats in a day.

For those, like myself, who feel like they don’t really have outdoor experience. It’s all relative.

Rejection always leads to something better.

“Back then, I wrote all day, getting up at five. By this time, I rise scratchy at six or twitch in bed until seven. I drink coffee before I pick up a pen. I look through the newspaper. I try to write all morning, but exhaustion shuts me down by ten o’clock. I dictate a letter. I nap. I rise to a lunch of crackers and peanut butter, followed by further exhaustion. At night I watch baseball on television, and between innings run through the New York Times Book Review. I roll over all night. Breakfast. Coffee.”

Seven hundred words on writing and age.

I must make these cookies.

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

Outdoors People

daily life

Growing up I always thought some people were outside people, some people were inside people. I disliked outside activities. I did not like sports (although I did love swimming). I did not like camping. I did not like fishing. My dad was a dairy farmer, so spending time outside was inevitable, but what I really wanted to do was be inside, preferably with a book. I think Nietzsche makes a joke about pasty intellectuals (if he didn’t, it sounds like something he would say).

I suppose that changed when I started running. I began doing all my runs on an indoor track at my college rec center. When my runs became longer than three miles, I started doing them on the treadmill. It was not until I went home that summer, deprived of rec center and treadmill, that I began running outside. At this point, the most I was running was maybe three or four miles at a time. That year, I trained for a half, so this thesis-writing college senior was forced outdoors. The treadmill became the dreadmill. I now train outside in the rain and in the freezing cold (hello, Michigan winters). Only storms and ice keep me inside.

I suppose this transitioned into other areas. Instead of reading at my desk, I started bringing my books outside on the front porch. Little things, but a big difference from my former self who could only be tempted into spending time outside if beer was involved.

I read Scott Jurek’s Eat and Run and while I remained far away from the ability to run an ultra, most ultra and trail runners seemed to be outdoors enthusiasts. I read Cheryl Strayed’s Wild and Jennifer Pharr Davis’s Becoming Odyssa: Adventures on the Appalachian Trail. I caught the bug. I wanted to go on my own adventure. Of course, I have no idea what I’m doing (still don’t), so we asked for basic camping equipment for Christmas and we took a wilderness survival class in the spring in the hopes that someday we will go on our own backpacking or remote camping trip.

But first, baby steps. I’ve gone camping before, but never on purpose. I went with my parents. I think the last time before this past weekend was a trip with my mom and step-dad to Wolverine, Michigan. I remember liking it, but it was not anything I would do on my own. So, this weekend was a “new” experience in its own way.

We went to a state park, so nothing super out remote or out there. Putting up the tent took us longer than the box said, but no meltdowns occurred. We learned that we may not be completely hopeless at this outdoors thing. I made sandwiches and s’mores over the fire. We were kept awake by loud bugs. I was bit up by mosquitos all over my feet, the only place where I forgot to spray off. Aside for the half-marathon, we did not really do anything exciting. Our legs were tired, so we just sat around and talked and not talked. We walked to the lake and cooled our legs off. Bruno practiced floating and swimming. I posted occasionally on Instagram, but because service was spotty, I mainly stayed off my phone.

Bruno said on the way home that he did not think about his dissertation the entire weekend. He told me it was the most relaxed he had felt in a long time. I felt similarly and was actually sad to come home on Sunday. I did not really want to get back to it. Usually periods of not doing anything, even shorter periods like a weekend, make me anxious, desperate for structure and the grind. Monday is my favorite time of year. Not this time.

So we’re back. It is baby step number one for what will someday be a longer trip. I’m not sure either of us expected that we would end up being the couple that does outdoors things, but now Bruno wanting to learn how to fish and I’m looking into a snowshoe race in January. I do not think the “call of the wild” is going away. We’ll keep making baby steps until we are officially really outdoors people.*

xo, Ali

*I’ll admit it. I feel a bit like a poser. I can’t even read a map, but man, I am so excited to learn.

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.

38529007_471542446658632_1489635180992790528_n

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