I Signed Up For My First CrossFit Open

crossfit, goals, lifting, pregnancy

I was on the fence all week about doing the CrossFit Open. It did not help that I have just felt exhausted and burnt out this whole month. I think that has more to do with finishing my dissertation and my doctorate than working out, but it added to the not-sure-if-I-should-do-this feeling. On Monday I was feeling pretty gung-ho about it, but after the work out my body felt so cranky that I felt silly to even consider doing the open as a second-to-third trimester pregnant lady.

But I was feeling bummed to have to miss out. And after talking about it with my coach, she said she thought as much. I know whatever I do is not going to be pretty or even outstanding, but as I told my coach today it still would be more than I was capable of doing last year. Seriously. I do not think I could back-squat over 45 pounds last year and now I have a one-rep max of 135. And I did that while pregnant.

So, what are my goals for my first open? I’m not exactly sure how to establish them considering that until tonight I will have no idea what the work out for tomorrow is, but I do have a few:

Establish some sort of base. Yeah, maybe that base would be better if I was not pregnant, but I still want something with which to compare next year. But it is not all about the future. I’m still fairly new to CrossFit, but I know I have made significant improvements and have done things I never expected to be able to do.

Do more than I think I can. Dangerous words from a pregnant woman, but I do want to have one “woah, I did not think I could do that” moment. Truth be told, I have those all the time. The day I was first allowed to use a bar in my over-head squat instead of a PVC pipe will always be a happy memory, but I want an Open moment too.

Community support. I do not know where Bruno and I will be next year. But I love the CrossFit we are currently at – I want to be able to share this. I want to be able to cheer people on. One thing I love about CrossFit is that I am so inspired to go work out and see people really pushing themselves hard. I love it when I see people suffer and push through it anyways. There are some amazing people there. I want to see them accomplish things they did not realize they could do.

Hopefully in the next few weeks I’ll be able to give you tales from my first open, but I am truly excited that I finally signed up – and excited to do the whole thing as a partner WOD as well.*

*Me and the baby…if you couldn’t get the joke!

 

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Monday Miles: February 4 – 17, 2019 (24-25 Weeks Pregnant)

crossfit, lifting, monday miles, training

Two weeks behind, but there is not much to report….except….I’m a “doctor” now. “Doctor” in that it isn’t officially official until I have my diploma, but I still finished up all my requirements for my Ph.D. in politics. I passed my defense. The public presentation is over. I’m done. But more on that later.

It was not the most productive of work-out weeks, because everything was sacrificed to the dissertation gods and when I finished, I could not function for at least three days. I am back at it today, so that is good. The Crossfit Open starts this week and I plan on signing up at some point today. I’ll get back on a regular schedule, baby and body willing.

For the week of February 4-10

2 – 4 : CrossFit. 3 rounds for time – 10 calorie row, 15 push-press @ 45 lbs. – 6 minutes, 28 seconds. Strength – 4 rep max push-press: 55 lbs., 60 lbs., 65 lbs. Finished up at home with a twenty minute indoor cycle on the trainer. It was so boring.

2 – 5 : 29 years old today! CrossFit. Strict Cindy – AMRAP 20 minutes – 5 pull-ups (used assistance bands), 10 push-ups, 15 squats. 11 rounds + 5 pull-ups + 5 push-ups. I am very proud to say that I did not do a single push-up on my knees. Finished with 2 minutes total dumb-bell over-head hold, used 25 lbs. dumb-bells.

2 – 6 : JasYoga – Fluidity for Pregnancy.

2 – 7 : CrossFit. 5 rounds for time – 2 minutes on bike, 10 left-hand arm over-head squats with 5 lbs., 10 right-hand arm over-head squats with 5 lbs. – 17 minutes, 38 seconds. My notes say: “This was a sneaky hard work-out – I was not expecting it to be that bad, then boom it was.” Story of my CrossFit life.

2 – 8 : CrossFit. 29 birthday burpees. For time – 2 minutes 30 seconds double-under attempts, 5 x 20 seconds tuck-sit, 10 power-cleans at 45 lbs., 2 minutes 30 seconds double-under attempts. I managed 28 double-unders during five minutes of attempts. Woof.

2 – 9 : Walked. 30 minutes. 1.6 miles. I think I may have done a Romwod after — cannot remember for sure.

2 – 10 : Rest.

Totals : Miles – 1.6 miles, 30 minutes, Biked – 20 minutes, CrossFit – 4 hours. Four hours, fifty minutes.

For the week of February 11-17

2 – 11 : CrossFit. For time – 12 power snatches at 35 Lbs., 20 wall balls at 10 lbs., 9 power snatches, 20 wall balls, 6 power snatches, 20 wall balls, 3 power snatches – 10 minutes, 3 seconds. JasYoga – PreNatal Reset.

2 – 12 : Frantically getting things ready for my dissertation defense.

2 – 13 : DEFENSE DAY. Celebrated with CrossFit. 3 rounds for time – row 500m, 21 knee-tuck crunches, 12 push-jerks @ 45 lbs. 13 minutes 37 seconds. 3 x 100m farmer/waited walk with 20 lbs. dumb-bells with one minute rest.

2 – 14 : Basically catatonic. Prepared to give my public lecture. Gave my public lecture.

2 – 15 : In a state of shock that I was done.

2 – 16 : Still in shock.

2 – 17 : Shock. Still.

Totals: CrossFit. 2 hours.

Onward!

 

 

 

 

Monday Miles : January 21 – 27, 2019

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

I did not run a single step last week. After noticing my ankle was not getting better and instead turning all black and blue, I decided to just keep off of it. My ankle could not have picked a better time to malfunction, because the weather has been terrible. This week is only going to get worse with several days remaining in the negatives.

Though my ankle is starting to look better and is no longer bruised and the swelling is starting to go down, I probably will not be running this week either. I do not want to risk it. I know my joints and ligaments are all loosey-goosey (is that right?) at the moment and the last thing I want to do is create lasting damage that I have to deal with post-pregnancy too.

So this week was all CrossFit. It was probably for the best I did not run, because it was a rough week.

1 – 21 : JasYoga Back Relief.

1 – 22 : CrossFit. 3 rounds for time – 9 power snatches @ 35 lbs., 15 push-jerks @ 35 lbs., 21 air squats + wall push-ups. 9 minutes 43 seconds. I’m still not quite sure what the difference between a push-jerk and a push-press are. They look the same to me. And I know I did the power snatches, but I already forget what they are. Movement vocabulary is hard. After we did max reps for pull-ups. Guess how many I did? Maybe after pregnancy….

1 – 23 : CrossFit. Hang power-clean every thirty seconds for ten minutes (20 reps). 45 lbs., 50 lbs., 55 lbs, 55 lbs., 55 lbs., 55 lbs., 60 lbs., 60 lbs., 65 lbs., 65 lbs., 70 lbs., 70 lbs, 70 lbs., 70 lbs., 70 lbs., 70 lbs., 70 lbs., 70 lbs., 70 lbs., 70 lbs. I have never gone above 55 lbs, for a hang power-clean, so basically after five reps it was all PRs from there. Also, because I cannot do math, I thought we were done after my first 70 lbs. Ha! 4 x for time – 15 high knee-raises on a bar, 50 foot dumb-bell walking lunge @ 10 lbs. 8 minutes 14 seconds. My hands were tired.

1 – 24 : CrossFit. Four rounds – 00:00-2:00, 400m row; 2:00-4:00, rest; 4:00-6:00 Air squat + wall push-up; 6:00-8:00, Rest. Managed to get all rows in with seconds to spare and about 210 air squat and wall push-ups.

1 – 25 : CrossFit. This is the workout I had been waiting for all week. You see, back in December we did a thruster work-out that hurt so bad. That was when I met Jackie. When I doing my thrusters, people were already done with their pull-ups. I did not want to run away and hide the next time they were on schedule and they were this day with a vengeance. I’m happy to say it went much better. For time – 50 thrusters @ 35 lbs., 40 jumping pull-ups, 30 thrusters @ 35 lbs., 20 jumping pull-ups, 10 thrusters @ 45 lbs. 13 minutes 11 seconds. I suspect not underestimating thrusters is what made them better this time. I have a healthy fear now and it made all the difference.

1 – 26 : I had every intention of going to the pool to swim today. I went to the pool and it was packed. The end. Bruno and I bought a bunch of candy (I promise this never happens) and watched the Fyre documentaries.

1 – 27 : Rest.

Totals: 0 Runs, 0 Swims, 4 hours CrossFit, no double-under practice. 4 hours total.

Onward!

Monday Miles : January 14 – 20, 2019 (20-21? Weeks Pregnant)

crossfit, goals, lifting, monday miles, running, swimming

So fun fact. We had our twenty week ultrasound today. I thought last week was twenty weeks, but apparently I’m measuring further along than we all thought and my due date is now late May instead of early June (does it really make that much of a difference?). Anyway, it is nice to know that I’m closer than I thought instead of further. I already feel like I have been pregnant forever.

Anyway — to work outs. Last week was a good week! But I’m back to having a lot of pelvic pain. Then, while doing double-under practice (of course, one of my goals for January), I landed on my left ankle wrong. I thought it would be fine and even continued to run/walk on it. But yesterday and today, it has been really grouchy. That last week went so well means I have the confidence to take it easy this week.

1 – 14 : Swim. 100m free-style warm-up. 10 minutes – 25m swim, 30 seconds rest. Repeat. 100m free-style warm-up. 450m. 2:10/100m. Strava puts me at 492 yards. 1:58/100 yard. Double-under practice. Run/walk. 5 minute walk, 20 minute run, 2 minute walk on treadmill. 2.48 miles. 10:58/mile.

1 – 15 : Run/walk. This is the one from last week where I felt pretty discouraged. I could not even move for ten minutes without having to hop off to use the restroom. 4.49 miles. 12:23/mile. Around 55 minutes.

1 – 16 : Run/walk. 1 mile walk, 1.5 mile run, a little under mile walk. 3.24 miles. 14:24/mile. Around 47 minutes. This went better. I wore the new pregnancy belt which may be why. I feel so weird wearing it inside on the treadmill. It is a self-consciousness problem I think. CrossFit. 5x 45 seconds double-under practice, 300m rowing. 12 minutes 58 seconds. Ok, so the double-unders went so much better. I actually managed 25, which is 25 more than I used to be able to do. It is a start. BUT in the fourth round I landed on my left ankle all wrong. I finished the work-out. I even continued to work out on it for the rest of the week, but given that it is still bothering me today I’m taking it out of commission. I don’t think I broke it considering I can walk and even run on it, but I certainly did something to it. There’s always something.

1 – 17 : Walk outside. 45 minutes. 2.56 miles. 17:35/mile. I like to think that when I do finally do an ultramarathon that I will credit all this walking for helping me get there. Hah! CrossFit. 5 x 3 shoulder press @ 55 lbs. AMRAP – 12 minutes. 1 pull-up (green-band assisted), 2 push-ups, 3 squats; 2 pull-ups (“”), 4 push-ups, 6 squats; 3 pull-ups (“”), 6 push-ups, 9 squats; 4 pull-ups (“”), 8 push-ups, 12 squats; 5 pull-ups (“”), 10 push-ups, 15 squats; 6 pull-ups (“”), 6 push-ups, 6 knee push-ups, 18 squats; 7 pull-ups (“”), 7 push-ups, 7 knee push-ups, 21 squats; 7 pull-ups (“”), 16 knee push-ups, 24 squats; 9 pull-ups (“”). I liked this one. Plus, I was happy I didn’t have to switch to knee push-ups until 12 push-ups and not even all knee push-ups until I had to do 16. Small victory!

1 – 18 : Run/walk. 4.32 miles. 15:48/mile. Around an hour on the treadmill.

1 – 19 : Run/walk on the treadmill. I walked only one mile and then decided I would run for as long as felt ok. I made it to 5.44 miles. 12:26/mile. 1 hour. I was really happy with this! JasYoga Prenatal Fluidity video.

1 – 20 : Rest. Rest. Rest.

Totals : Run. 22.8 miles. 5 hours 10 minutes. Swim. 450m. Around 15 minutes. CrossFit. 2 hours. Double-under practice. Twice. 7 hours 25 minutes.

Onward!

Monday Miles : January 7 – 13, 2019 (19 Weeks Pregnant)

crossfit, lifting, monday miles, running, swimming

This week was derailed by snow, illness, and most of all, shoddy planning. We left for Ohio Thursday night with full intentions of returning Saturday morning. Every single time we travel we bring more than we need. Friday was a planned rest day. So should I bring my work out gear? Anything for my dissertation? No. Because we’re heading right back.

Around three a.m. Saturday morning I woke up to find out Bruno was quite sick. At first we thought maybe indigestion, so I did not think much of it. But after a couple hours, it was very clear he had the flu. He was not going anywhere.

Not that it mattered anyway. It snowed hard in Ohio and the roads were a mess. So Saturday was spent reading kindle books and taking care of Bruno. It was not too bad, although I could feel creeping dissertation anxiety set in.

Sunday, though, the dissertation anxiety was in full swing. Luckily, Bruno felt much better (although definitely not at 100%) and after mass, we drove back up to Michigan, messy roads be damned. I had slept pretty terribly the previous three nights, so all I did was go grocery shopping and try to do as much cooking to prepare for the next week to make sure all I had to focus on was my dissertation.

So yeah — life gave me a bit more rest days. Once again, trying not to get frustrated with myself, but appreciate that hey, at least I can still do this. Plus, there were a few other wins. Three days of CrossFit this week, instead of just one for example. Most importantly, last week’s pelvic pain seems to be much diminished. I will be keeping an eye on it, but much rejoicing on that front.

1 – 7 : 60 minutes walk/run. Mainly walked with 3 x 5 minute runs. 3.96 miles. 15:11/mile. CrossFit. 5 x 3 shoulder presses ever 2:30 minutes – 50 lbs., 55 lbs., 60 lbs. (previous PR), 65 lbs. (new PR!), 50 lbs. WOD – 8 x 20 seconds push press (usually 5-7 each round), 10 seconds rest, 20 seconds bar-bell row (5-7 each round) – used 45 lbs.

1 – 8 : 50 minute run/walk. Walked five minutes, ran ten. Repeat. 3.84 miles. 13:01/mile. CrossFit. 5 x 400m run + 15 hang power-cleans @ 45 lbs. 21 minutes 7 seconds.

1 – 9 : Rest.

1 – 10 : 60 minutes run/walk. Walk 10 minutes, run 20. Repeat. 5.21 miles. 11:31/mile. CrossFit. 10 x for time – 10 burpees, 5 ring-rows, 5 kip swings (I’m not calling this by the right name — I can’t do a kipping pull-up or any pull-up yet). 17 minutes 47 seconds.

1 – 11 : Rest.

1 – 12 : Rest.

1 – 13 : Rest.

Totals : Running – 14.6 miles, 2 hours 50 minutes. CrossFit. 3 hours. 5 hours 50 minutes. Did not do my January goals of swimming or double-under practice (did both today though — so at least starting this week on the right track.)

Onward!

 

Running & CrossFit While Pregnant : An Update

crossfit, lifting, pregnancy, running, training

As of tomorrow, I will be sixteen weeks pregnant. At times it seems like it is going so slowly (especially when I feel worried). At other times it seems like it is going so quickly. Sometimes I think, I feel like I’ve been pregnant for a long time. And I still got a long way to go.

So what has it been like to run and CrossFit while pregnant?

I’ll begin with CrossFit, because that is what I’ve been able to do the most consistently. Even though it would be a few weeks until my appointment, I told my coaches I was pregnant right away. Initially I only made it two times a week (when before I was making it three times, running three times, biking twice, swimming once a week). As I said, I felt pretty terrible. I used to go to the afternoon work out, but would be so tired by 5:30 that I started going at noon. Now I feel much more energetic and I go around three times a week, but the noon class is the habit at the moment.

When I had my first prenatal appointment, I told him I was still doing CrossFit and I got the go-ahead. I mainly just was told to watch the amount I lifted — don’t do one rep maxes, those sorts of things. I’ve been listening and don’t try to go to failure on anything, but of course, I’m still really new to CrossFit (I started early May) and so I’m in that stage where improving comes probably easier now than it will later. I have still PR’ed on my back squats and other lifts, but I would not squat or lift something if I thought I would not be able to do it. Still — it is nice to be able to see improvements in this area. And even more importantly, what a mood boost. As I also mentioned, I felt really bad emotionally during the first trimester. The biggest thing being able to go work out for me had nothing to do with how fast I went or much I lifted, but just that it made me feel a million times better and, of course, inspired.

It is hard to tell how much pregnancy is affecting what I do, because well, as I said, I’m still newish and it is just hard (in a good way, of course). So it is hard to tell on days when it is difficult because of the work out or hard because of hormones (most likely both). I have nothing really to compare it to. I was asked if I had started accommodating certain work outs and the only thing I have changed is box jumps. We had a work out a month or two ago. I can’t remember, but it featured 3 x 60 box jumps or something like that. Just a lot of box jumps. And I tripped on the last round. I was fine. It really was not a big deal, but I think psychologically my brain was like, “No more box jumps. Box jumps equals scary.” But other than box jumps, nothing else — well, except for all the things I have to normally accommodate like pull-ups and all that fun stuff I will hopefully some day be able to do.

Running has been a different story. It is different, because I do have something to compare it to. Namely, running before. Between September and mid-November I did not run at all. Bruno and I tried to go for a run one day and I puked. There I said it. It gave me a horrible, sloshy, motion sickness feeling that I just could not do it. And frankly, I did not miss it. I think I needed a break. It was nice to do CrossFit alone for a little bit and not worry at all about training. I only had the energy to work on my dissertation and teach and the very few classes I went to a week. It was a rough time.

Inevitably I did start missing running though. I started feeling better mid-November and started running at the exact same time, just short three and four mile runs. I’ve been following the Hal Higdon Winter Plan fairly consistently.

HOWEVER, it has been very different. I have days where I am about where I was prior to being pregnant. And then, I have days where all I am doing is a simple, easy twenty-five minute run and I am huffing and puffing and walking because I’m so completely shot. And unlike with CrossFit I can tell the difference. I know when the type of exhaustion is different, so I just go with it. I will have two days where I have to take a lot of walking breaks and the next day I can do some great (for me) 800m repeats. I also have days where I can tell that if I just get through the first mile I’ll be fine and other days where I’m just am like “we’re going to walk the rest of the time, mmmk?”

I’m happy with this. Those days where I have to walk, it can be kind of hard mentally, but I just try to enjoy the fact I’m outside — even if it is in the freezing Michigan cold. All of my longer-ish runs have gone really well — all of which I’ve negative split. There is nothing like getting into the rhythm of a long run. I would prefer that over a three mile run any day.

Moreover, I am not sure long any of this will last. I see on Instagram and blogs women who are able to run and work out until the day they pop. Others have to stop earlier. I’ve been trying to not get my hopes up and go with the flow. I’m not signing up for any races for just in case. I am just taking it week by week. And if I need a break, like today – I slept terribly last night, I just take one. I’m grateful to be able to do this.

What have been your experiences running and working out while pregnant?

xo, Ali

 

Monday Miles : December 10 – 16, 2018 (14-15 Weeks Pregnant)

crossfit, lifting, monday miles, running, training

Here it is: another week of consistent running. I felt great this week. My energy levels are almost back to normal. My paces are basically where they are pre-pregnancy. I know eventually this will decline, but it feels good. As I mentioned last week, the only major thing is that all my runs feature bathroom pitstops.

One thing I have been concerned about lately is not eating enough. I was planning on going to CrossFit three days this week, but I went on my pre-work out run and just felt famished, so I opted not to go and eat instead. I actually dropped two pounds this week. I gained quite a bit during the first trimester, so I’m not too freaked out about it, just you know, a normal amount of worry. I started tracking my food in MyFitnessPal again just to make sure I’m eating enough. I’m adding snack times in the morning and the afternoon.

12 – 10 : Rest, rest, rest, rest.

12 – 11 : Run. 20 minutes, 1.78 miles. 11:14/mile. This run felt fine, but I’ll admit I am tired of being cold and have several more months of it. CrossFit. WOD – AMRAP 20:00 minutes, 10 burpee jumping pull-ups, 200 meter run. I made it six rounds with four burpee jumping pull-ups. This was hard. I am not exactly sure if I did the jumping pull-ups correctly, but I dreaded every time I finished my run and got back to that bar.

12 – 12 : Run/walk. 60 minutes, 4.86 miles. 12:21/miles. This was the run where I figured out I was hungry and opted against going to CrossFit. I took it easy and took plenty of walking breaks. I probably could have ran it all, but did not exactly feel like it and did not want to push it.

12 – 13 : Run. 30 minutes, 2.82 miles. 10:38/miles. Legs felt tired on this run, but I did run the entire time.

12 – 14 : Run. 30 minutes, 3.06 miles. 9:48/mile. Some runs are painful and some I feel like I can go forever. This was one of those. Of course, it was cut off for CrossFit. Strength: Every 3:00 minutes for 3 sets of 5 overhead squats. 1 – 45 lbs., 2 – 50 lbs., 3 – 55 lbs. *PR – I’ve only been using a bar for the OHS the last two times I’ve done them. I am proud that my form is getting a little better! WOD – 3 rounds for time: 10 OHS (35 lbs.), 50 single-unders with five double under attempts. 4 minutes 27 seconds. I liked this work out! I even succeeded on a few of my double under attempts!

12 – 15 : REST DAY.

12 – 16 : Run. 60 minutes, 5.91 miles. 10:10/mile. Started at around a 10:44/mile pace and ended at 9:29/mile. I have consistently felt good on these Sunday longer runs. I’m grateful for that too!

Totals: Run – 18.4 miles, 3 hours 20 minutes. CrossFit – 2 hours. Total: 5 hours, 20 minutes.

Onward!

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

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

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