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 (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

Monday Miles : March 5 – 11, 2018

dissertation, monday miles, running

Well, I was not so sure how this week was going to go. If you asked me on Friday, even, I would have said the miles just were not going to get done. I had been having stomach problems for over a week, visits to the doctor, the hospital, a migraine on Monday, and perhaps worst of all, almost no dissertating was done. C’est pas vrais! 

Friday afternoon, I found out the ultrasound was all clear and my bloodwork showed that I was getting over a virus. I did not (and still do not) feel that great, but I was no longer yacking. I felt unbelievably anxious and grumpy. Around four-ish on Saturday, I though I was just going to do what I could to make it happen. I did Wednesday’s 5 miles on Friday, Saturday’s 11 miles on Saturday, and Thursday’s 3 miles on Sunday. It was not pretty. But it got done.

saturdayrun

Saturday Pre-Run Power Pose.

 

3 / 5 : Nothing, nada, zilch. Not necessarily a recovery day, though. I did spend the day chasing down my two toddler nephews.

3 / 6 : 3 miles. IT Band & Core.

3 / 7 : Where everything begins to go downhill.

3 / 8 : I’m dying, Egypt. Dying.” Also, so much time in the walk-in clinic, the hospital, just waiting, waiting, waiting.

3 / 9 : 5 miles on the treadmill. Even though it was fine out, the treadmill just felt safer. This was fine. It happened. 3 x 10 push-ups, 3 x 10 assisted pull-ups, IT Band, and Core.

3 / 10 : I took some time to work as much on my dissertation as I could in the morning and I did something I never do. In fact, I kind of hate doing. I ran my long run in the afternoon. I told myself I only had to do six and could decide from there. Two miles in, feeling bloated, heavy, just blah, I was certain that I was not going to be able to do it. Well, guess what, I did it. It happened. I felt like a walrus the entire time because I felt so bloated and, frankly, exhausted the last two miles, but man, I was in a good mood the rest of the night. 11 miles in average 10:17 mile pace — which, for feeling like hell, felt pretty good to me.

3 / 11 : 3 miles. Slowly trudging around. I was sore. Yoga with Adriene for Back and Hips.

This week was a reminder to quit being so precious. Things don’t have to happen exactly how they are supposed to (i.e. running in the morning, not afternoon) do to get my runs in. I need to (must) apply the same thing to dissertation writing.

xo, Ali

 

 

 

 

Monday Miles : February 26 – March 4, 2018

lifting, monday miles, running

This was a recovery week. It felt good, but I don’t know if recovery weeks will ever stop making me nervous. This upcoming Saturday I am supposed to run eleven miles, this last Saturday I ran six. All I can think is : “What is I can’t do it? What if I get injured?” I’ll be anxious until Saturday when the run is over. When I think, “ah, I can still do it. Good.” Relief. Totally irrational.

On an extremely different note, I want to touch on something that happened on my run on Saturday. I wrote an Instagram post about it, which is odd for me, because I’m usually anti-social media emotion, but I was so shaken up over it that it felt like an impulse. I ran past a man and woman (possibly a couple) in a loud altercation on Saturday, that sounded like it was on the verge of getting violent, or maybe actually was. As I told a friend, the woman’s screaming did not sound angry, but scared. I don’t know. I didn’t turn around, because I didn’t want to call attention to myself. Instead, I called Bruno and Bruno called the cops. I have no idea what happened after that, but it was deeply unsettling and upsetting. I told another friend who very sweetly text me after my post that I felt like I was being dramatic. I felt pretty off the rest of the day. But I just kept worrying about that woman, hoping the cops got there, whatever the situation was, whatever, I just was worrying that she would be ok. I wish I had something more insightful to say here, but I have never been naïve to that sort of ugliness in the world (my mom was very involved with the local crisis center). It just has been a long time since I have seen it (or rather heard it) in such force.

And ending on that somber note, here are my miles for the week:

2 / 26 : MTV Pilates & Yoga with Adriene for Psoas.

2 / 27 : 3 miles easy; IT Band & Core.

2 / 28 : 5 miles, 9:35 mile average; 3 x 10 assisted pull-ups; 3 x 10 push-ups; 3 x 10 kettle-bell swings; 3 x 10 hamstring things that I cannot remember what they are called; .5 mile run back to the house; IT Band & Core.

3 / 1 : 3 miles easy; IT Band & Core.

3 / 2 : IT Band & Core (I wish I could remember specifically what I did. I just set a timer for an hour and did all the usual, clamshells, bridges, etc.)

3 / 3 : 6 miles. I was supposed to run a 10k, but with no 10k around I just took the flat route to see how fast I could go. It was not the most even run of my life, but I did complete my goal — I ran it under an hour, average 9:28 pace. I’m going to repeat this work-out in a couple of weeks, so hopefully my time will improve even a little bit more.

3 / 4 : MTV Yoga.

Total : 17.5ish miles.

Have a great Monday!

xo, Ali

 

Monday Miles : February 19 – 25, 2018

monday miles, running

Eight weeks! Double-digit runs! So much ice cream! This last week was my best week of running yet. I know I keep repeating myself, but I will say it over and over and over and over again: I am so grateful. Those miles where I listen to podcasts and music and move my feet have made my mornings and the rest of my days much more alive, even when those runs have had to take place on the treadmill.

Injury & Niggles Update: IT Band still hurts a bit, but only a bit. I think is getting better? See my Saturday ten miler for thoughts on that. My left hip did not bother me at all, but my hip flexors still feel tight without causing me any trouble.

2/19 : MTV Pilates & Yoga with Adriene for the Psoas.

2/20 : IT Band & Core routine, 3 miles.

2/21 : 5 mile run, 30 minutes @ 9 min pace. 3 x 10 Assisted pull-ups; 3 x 10 push-ups. IT Band & Core routine. I know 9 min pace is slow for, well, a lot of people, but I was really happy to be able to do that pace again. When I started the 30 minutes, I was not sure that I was going to be able to do that. Those thoughts started right at the first minute, so I just made a sort of military cadence chant to myself as I ran: “I can do anything for 30 minutes, I can do anything for 30 minutes. Why? Because I feel good. Why? Because I’m strong. I can do anything for 29 minutes…” Yeah. Over and over again. It worked though!

2/22 : IT Band & Core routine, 3 miles.

2/23 : IT Band & Core routine.

2/24 : This was it. This was the day! 10 miles. I started about 10:30ish pace and then finished my last mile I think at around 8:50ish (I couldn’t stop myself). I averaged about 10:04/mile. Bruno ran this with me and it was just a lot of fun. I love going long. I love just being outside and I felt like I could forever. And most importantly nothing hurt. Not even my IT Band. Nothing even felt the least bit of bad at all. It was a good day. I definitely rewarded myself with some ice cream afterwards.

2/25 : MTV Yoga. Yes, this is so old. But I found it on youtube and I used to do it all the time and loved it. So yeah, I started doing it again. I can still quote Kristin McGee on everything.

Total: 21 miles !!!!

Happy miles everyone!

xo, Ali

Monday Miles : February 12 – 18, 2018

monday miles, running

Seven weeks of consistent running! Seven weeks of consistent running! I feel like cheering. When I finished my run Saturday, I was beyond satisfied and still grateful. I am not over half-way through my plan with five weeks to go.

2/12 — MTV Pilates. Always and forever my core go-to. I’ve watched it so much, I can say every line verbatim. “Let’s work our abs!”

2/13 — 3 miles, easy. Core/It Band.

2/14 — I had a total panic attack today. I just woke up feeling in terror and then, terrible. I did Yoga with Adrienne for Stress Relief. I felt bad for not running today, afraid that changing up my schedule for the week would mean I just would not run. As is apparent now, that was not the case, but it goes to show how much perfectionism can stress me out.

2/15 — 5 miles. Up a Wednesday mile from last week. Felt good. Did assisted pull-ups, core, and it band exercises after.

2/16 — 3 miles, easy. Core/It Band.

2/17 — 9 miles. I still have not uploaded any of these miles to Strava or anywhere, but this ended up taking me just a minute or two over an hour and a half. I was pretty happy with it, because it was a pretty hilly run! I ran the first two miles by myself and then Bruno joined me for the rest. My IT Band started getting cranky towards the end and so did my stomach. I’m not sure what is up with that as I did not eat anything different. Typically I drink a beat smoothie from Run Fast East Slow and then use GU’s for the run. I’m assuming maybe it is the latter that is causing problems? Mystery to be solved.

2/18 — JasYoga Hip Mobility, JasYoga Deep Rest. I ate some ice cream. Bruno and I watched the original Blade Runner, total recovery day.

Here’s to (hopefully) another great week of running!

xo, Ali

 

Monday Miles : February 5-11, 2018

monday miles, running

I am officially half-way through my training plan. It is definitely a gold star for my aim to be more consistent. This was a recovery week and it actually felt so good. Usually recovery weeks tend to bum me out. I don’t like going backwards in mileage, because I usually feel the stress of the “what ifs?” My “what ifs?” being what if I can’t get back up to that mileage again? What if I gain weight? What if I lose fitness? This is absurd and ridiculous I know, but I do not take for granted that I have had six weeks of good, consistent running. I do not want to lose it.

A lot of my little niggles seem to calm down this week, even the speed work out I did yesterday did not result in a lot of blow out pain yesterday and today. My left hip flexor is still cranky, but I know that has more to do with sitting than with running. Not running is not going to make that any better.

2/5 — Confession. I totally do not remember what I did this day. I probably did a Jasyoga video, but I cannot remember.

2/6 — 3 miles, easy (Core/IT Band)

2/7 — 4 miles, 1 mile warm-up, 3 miles with 1/2 mile at 9 minute pace, 1/2 mile at 10:50 minute pace. Declining sets — 10, 9, 8, 7…. assisted pull-ups; 3 x 10 squats at 45 lbs. Core and IT Band exercises (clamshells, Jane Fonda’s, bridges, planks).

2/8 — 3 miles, easy. Declining sets — 10, 9, 8, 7… “girl” push-ups. Core and IT Band exercises.

2/9 — REST!

2/10 — Plans called for a 5k today, but with all the snow, I could not even run outside. I opted to hang out on the treadmill for an hour. Walked 10 minutes, 5 minutes at 5 mph, 3 x 9 min ladders with 1 min recovery (3 min at 6.6 mph, 3 min at 6.7, 3 min at 6.8 mph, 1 min at 5 mph), 5 min at 5 mph, 10 minute walk. It ended up being around 5.3ish miles.

2/11 — Jasyoga upper body re-set video, Yoga with Adriene for Psoas. Various mobility, legs up the wall.

Total : Around 15 miles.

I know this seems like such a small amount, but for me it feel huge, impressive, enormous. It feels so good to be running again.

xo, Ali