Monday Miles (Tuesday Edition) : May 21 – 27, 2018

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

Hello and good morning from post-Murph/Memorial Day. I am wiped out and sore. For now, all I can say is that I survived. More on that later though. For now, here are last week’s work outs.

5 / 21 : Morning – 18 minute swim. 18 laps (450m) — free; 2 laps (50m) breast. I took a 30-45 second break after every side. I think in two weeks, I’m allowed to start put 25s together. Right now, just taking it easy, really, really trying to focus on form. That looks like three strokes breathe to one side, three strokes breath to the other right now. Some laps I feel really smooth, others I feel clunky, splashy, not right at all…like a human in the water. Afterwards, I went to the weight room to practice just hanging. I can barely hold onto the pull-up bar, so I thought I would just try to hold on for a minute, take a break and do another minute. Hilarious! I could barely do that, but could only manage 15 seconds. So this is what I did: 5 x 15s; 45s break. Starting from the bottom. Afternoon – Crossfit. Warm-up. 3 x 12 calorie rows, 3 x over-head weight jumping lunges @ 10 lbs., 3 x 12 barbell bridges. WOD. Pyramid back squats with increasing weigh, decreasing reps. 5 x 55 lbs; 4 x 65 lbs.;  3 x 75 lbs., 2 x 85 lbs, 1 x 95 lbs., I cannot remember the increasing rep, decreasing weights numbers, except I know they were heavier than on the way up, and I finished 5 x 65 lbs. I really enjoyed this work-out, but I had no idea where to start for weights. The girls helped me and I think I ended up figuring it out and next time I’ll know! 2 x 30 kettle-bell lat bends. I have no idea what these are called. Romwod for mobility.

5 / 22 : Morning — Pre-run. Rolled out quads, hamstrings, 50 clam-shells, 50 Jane Fonda’s, hamstring stretch. 50 minute run. I’ve been trying to make Tuesday my aerobic heart rate days and stay under 152 beats per minute. I ended up running 4.35 miles at 11:26/pace. I was actually pretty happy with this (even though I know it is oh so slow) because my legs felt good and I didn’t have to keep stopping to walk because my heart rate was getting too damn high. Afternoon — Crossfit. Various warm-ups, Spider-Man lunges(?), shoulder rolls, etc. WOD. For 40 minutes. Every two minutes. Run 400m. 30 burpees (I managed 20 the first round and 15-17 the last four). 375m row (I did this every single round). 20 box-steps and 15 v-ups (I did knee v-ups). I think I did this with low-grade nausea the entire time. But I made it. Romwod.

5 / 23 : Morning — I seriously debated not doing anything, but as I was rolling myself out I started to feel better. Rolled out quads, hamstrings, hip flexors, feet and toe stretches. Went to the rec center on campus and did five minutes of single-under practice. My jump-rope skills ain’t what they used to be. I managed 30 in a row without breaking. A victory. 40 minutes on the bike. I focused on rpm and tried (successfully) to stay over 90. 5 x 15s pull-up bar hold. 45s break. It went better than it did on Monday! Afternoon — Crossfit. Warm-up, different jump-rope skills (none of which I was capable of accomplishing). WOD. AMRAP 10 minutes — 10 pull-ups, 5 handstand push-ups, 30 double-unders. Scaled down for me — of course. 10 ring-pulls, 5 push-ups with knees on a box, 50 single-unders. I almost made five rounds — up to 44 single-unders on the fifth round. Romwod.

5 / 24 : Run. 3.3 miles. 8:56/mile pace. I did this run later in the morning — it was hot out! It is quite amazing how in the last three weeks how much stronger my runs feel, or maybe I’m just getting better at suffering. Romwod.

5 / 25 : Rest. Romwod.

5 / 26 : In the words of Rob Thomas ft. Santana (or is it the other way around?): “Man it’s a hot one.” 7 miles. 10:00/mile pace. Average heart rate 163 bpm. By the time I came back to the house I was soaked in sweat. Mostly the run felt good though. Aside for the heat, I have no complaints, concerns, comments, questions, etc.

5 / 27 : I was planning on going for a bike ride this day, but didn’t. I’ve usually been saving my Sunday bike rides for the afternoon, but I was so tired that I ended up taking a nap instead. I was fine with this change in plans.

Totals : 500m swim, 17.6 miles run, 7 mile bike ride, 3 hours crossfit.

 

 

Monday Miles : May 7 – 13, 2018

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

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

crossfit

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

 

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

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

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

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

5 / 11 : Romwod.

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

5 / 13 : Rest.

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

On to the next week!

xo, Ali