Monday Miles : July 1 – 7, 2019

crossfit, lifting, monday miles, postpartum fitness, running

Well, I started running. I only added a minute of running for every four minutes of walking. It is a small step. A minute feels like nothing. But it feels big in that I have not ran for months and here I am starting to make my way. In some ways, I have a lot of hope. I am thinking about goals, especially now that I have a baby — what is possible, especially time-wise. But in other ways, it feels like I am starting completely over. Again. I fear I will never get faster, never go longer, and just stay in a sort of stagnant state, never improving. A little dramatic, I know.

I also did my first actual CrossFit work-outs this week. Yes, that is plural : work-outs. I did a rowing wod on Friday and joined for a partner wod on Saturday. Both days hurt in a good way. But I was happy to be sore in that just had a hard work-out way on Sunday. It felt good. I’m not sure when I’ll be able to start adding more weight yet. My core just still does not feel that stable. It feels stable for what I’m doing, but not more.

I’m hoping for a few last visits to my first and always favorite crossfit gym before we leave on Friday. We said a preliminary good-bye on Saturday and that was hard enough. I am going to be very sad for the official good-bye on Thursday.

Other than that, this week’s work-outs will probably be a little sporadic. We leave on Friday, so the main work-out will be packing and getting things in the truck and u-haul.

7 – 1 : Walk – 20 minutes, 1.17 miles.

7 – 2 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.63 miles. 2 x 15 bridges, 2 x 30 clam-shells.

7 – 3 : Rest.

7 – 4 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.64 miles. Bridges and clam-shells.

7 – 5 : Crossfit (!!!) – Rowing intervals. 1000m – 4:20 (this might be a PR for me); 500m – 2:16; 250m – 1:05; 500m – 2:20; 1000m – 4:40. So — yeah, this hurt. I’ve never been much of a sprinter and I was hoping to do a little better on my 500s (my last one, I was super pregnant and did 2:02). Still — it was a good way to see where I am and try to keep pushing forward.

7 – 6 : Crossfit (!!!) – Partner PK. Bruno was my partner. It was nice to work out with him again. 5 x 10 back-squats using 10 lbs. dumb-bells; 10 dead-lifts using a 35 lbs. kettle-bell; 400m run. All the weight stuff was heavily scaled, but I still felt it on Sunday. I ran every single one of those 400m. 1.31 miles (according to my watch).

7 – 7 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.74 miles. Bridges and clam-shells. Lots of stretching.

Totals : CrossFit – 2 hours; Walk/Running – 1 hour 53 minutes, 7.5 miles.

Onward!

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July 2019 Goals : The Year of 1% Better

books, catholicism, goals, reading, running, year of 1% better

If you’re new here, I declared 2019 the Year of 1% Better. Here’s a list of all previous goal posts.

January: Goals | Outcomes

February: Goals | Outcomes

March: Goals | Outcomes

April : Goals | Outcomes

May : Goals  | Outcomes

June : Goals | Outcomes 

I wanted to write this up yesterday, but Henry was not too keen on the idea of taking naps during the day. Nor was he too keen on sleeping this morning, but I guess that is to be expected from a one month old! So quickly — before he wakes up now, I’ll share my goals for July.

This month feels chaotic. We move next week Friday, so even though I’ve been working on class prep, I also have been packing and organizing. I donated a large amount of clothing and books. We do not want to bring a lot of furniture down, so we have someone taking our dining room table and couches so we can begin again. Even still, I have a few things I would like to work on for this month.

Begin to run again. I plan on easing into this. I’ve been consistent with my walks, but I’d like to slowly start adding some running to those walks. I started on Tuesday — I walked four minutes, ran a minute. I felt ok. It felt very clear to me that it had been a long time since I’ve run, but I also did not experience any pain during or after. It was just uncomfortable. Slowly, I plan on adding on to the minutes, but for now for three of my weekly walks I would like to add some running time. 

Read a chapter of a book non-work related daily. A lot of my reading lately has been in preparation for the fall, mainly American history. But I want to make sure I get in some fun reading too. Ideally, this year I would like to read one novel and one nonfiction every month, but that might be a little much for me to start on. For now – just a chapter a day. I’m currently reading Isabella: Warrior Queen right now. I don’t know much about the Spanish monarchs, but this has proved to be very interesting.

Daily Angelus. I’m pretty good at morning prayers (well, at least when Henry is napping). I have some coffee and that is usually the first part of the day. The rest of the day is usually iffy. I’ve tried to incorporate more throughout the day (like a daily rosary), but I can never keep up with it. Here’s to starting small — this month I’d like to say an Angelus later in the day either around noon or later in the afternoon.

Once again — just some small things. I think preparing for teach has provided me with a great deal of my goals and to-do’s for now. I’m really excited about teaching this fall, so that is fine. But as usual — I do want to make sure I have a few things to work on.

What are your goals for this month?

 

 

Monday Miles : June 24 – 30, 2019

crossfit, monday miles, postpartum fitness, running

And so finishes four weeks postpartum. Two more to go until I start running again. Not that anyone’s counting… And yes, I plan on taking it very, very slow.

Suddenly it got hot in Michigan! So hot that I am starting to wonder how I am going to handle the Texas heat in two weeks. I’m still walking outside, but I wonder if that will continue when I head South. I suspect the dreadmill…I mean treadmill…and I will become close friends for the exact opposite reasons I used one in Michigan. Even with it being the eighties up here and spending only twenty minutes outside, I return to the house drenched in sweat.

I made my first post-pregnancy visit to CrossFit last week too. Admittedly, I wanted to do the workout. It was body weight, so I figured it would be fine. Thankfully, my coaches are smarter than me and to the rower I went. Still — it was nice to be back and the rower was a nice change from walking outside.

For the most part, I’m feeling good. I still have about eighteen pounds of baby weight to lose. I gained forty-five pounds total, a good half of that disappearing in the first week postpartum. I’m trying not to care too much about it and focus instead on what I can do, but it is hard not to think about those numbers sometimes. Also, I would like to not have to buy new jeans. Just saying.

Here are my miles for this past week. This week I’ll start walking twenty-five minutes and hopefully will get another rowing workout in.

6 – 24 : Walk – 15 minutes, .8 miles. Romwod.

6 – 25 : Walk – 20 minutes, 1.24 miles. 2 x 10 : pelvic dips, bridges, clam shells.

6 – 26 : Walk – 20 minutes, 1.22 miles. 2 x 10 : pelvic dips, bridges, clam shells.

6 – 27 : Walk – 18 minutes, 40 seconds, 1 mile. Joined in for the warm-up at CrossFit. Row – 5k – 26 minutes, 45 seconds.

6 – 28 : Walk – 20 minutes, 1 mile.

6 – 29 : Rest.

6 – 30 : Walk – 20 minutes, 1.1 mile. Romwod. 2 x 10 : pelvic dips, bridges, clam shells.

Totals : Walk – 1 hour, 53 minutes – 6.36 miles. Row – 26 minutes, 45 seconds – 3.15 miles. All work-outs – 2 hours, 20 minutes.

Onward!

May Goals Update & June 2019 Goals : The Year of 1% Better

goals, Harry Potter, motherhood, postpartum fitness, reading, running

If you’re new here, I declared 2019 the Year of 1% Better. Here’s a list of all previous goal posts.

January: Goals | Outcomes

February: Goals | Outcomes

March: Goals | Outcomes

April : Goals | Outcomes

May : Goals 

Henry is taking a nap, so I thought I would try to get in a quick post. Most of my May goals were about wrapping things up. I wanted to work on consistent academic writing/editing and getting my class notes scanned. I was more successful on the former than I was on the latter. By the end of the month, I was so uncomfortable the last thing I wanted to do was stand by a scanner and scan. I suspect that boxes of notes will be traveling with us to Texas.

Nor did I finish re-reading Harry Potter, but I will probably have the seventh book done by the end of this month of early July. I came close, but I think I became distracted by other reading. Plus, it has been nice reading Harry while Henry naps or I pump. As usual, I’ll be kind of sad when I finish the seventh book — having lived in the books again the past couple of months. 

As for June — well, I’m not sure you can blame me for not really having any goals on the to do list. I think being a mother makes me more than 1% better. I think focusing on Henry and figuring out a baby has been goals enough! That said, I did start walking a mile a day this week — which was the big postpartum goal I planned before I start running again. I look forward to having more focused plans and goals come July!

What were your June goals?

 

Postpartum Running Goals

crossfit, goals, postpartum fitness, races, running

Though I have been anxious to get back to running and CrossFit the last two weeks, I have not been anxious to jump the gun. I have no idea if I have pelvic floor problems or diastasis recti, but I do not really want to take the chance. I’m not sure what my return to CrossFit will look like yet, especially considering we are moving at the end of my fifth week postpartum. However, running I have a bit of an idea. I’m going to ease into it very, very, very slowly.

That said, that does not mean I have not been active. After we arrived home from the hospital, I started taking just five minute walks. And frankly, that was about all I could handle. I still waddled a bit, but within a few days I could tell I felt significantly physically better from labor. When Henry was a week old, I added another five minutes. I did a week of ten minute walks followed by RomWod stretching.

This week I’ll do fifteen minutes of walking, but I’ve added a few core movements to do before including just one set of ten bridges, clam shells, and pelvic tilts. At this point, I’m just trying to establish good habits. I’m getting closer to being able to walk a mile and I’m still following the walk up with some RomWod.

So far, this has been working for me and I’ll keep it up until six weeks — just adding five minutes of daily walking every week. After six weeks, I’ll start adding in some running. I’m not sure what that will look like yet, but I will continue to ease into it slowly and cautiously.

I do have a race goal. I would like to build up my running fitness enough to finish the Mosaic Trail half-marathon in Liberty Hill, Texas this year. Note I said finish, not race — so if I’m still run/walking so be it. The race is in December, so who knows where I will be fitness-wise. I don’t want to put any sort of time goal pressure on myself. I’m just ready to enjoy running outside and enjoy the trails. Plus, it will be my first Texas race as a Texas resident!

I’ll start posting Monday Miles again next week, especially considering I’m starting to accumulate a few!

 

Monday Miles (On a Tuesday!) : May 20 – 26 (38 Weeks Pregnant)

crossfit, goals, monday miles, running

Contains Amazon affiliate links. 

I feel drained. I still am not sleeping much at all. I thought I knew what heartburn was, but these last few weeks are showing me what heartburn really can be. It is more than an unpleasant annoyance. It rages. I get up at 3 in the morning, sit on the couch and pop tums, waiting for it to go away. Today was not one of those days.

I keep looking at half-marathon plans, dreaming of a post-partum running come back. My best half last year was a three times a week plan. I think that really worked for me and my body, so I’m thinking about getting Run Less, Run Faster and following one of those plans, after I’m all recovered of course.

I am less than a week until my due date. I did half Murph yesterday (will post about that soon — you can see last year’s here) and will keep working out, however modified, until this baby decides to make his or her appearance.

5 – 20 : CrossFit – Helen (modified) – 3x 400m row, 21 kettle-bell swings @ 15 lbs., and 12 ring rows. Even though I heavily modified Helen, I loved this work-out. Every time I would get back on the rower, I would feel another swing of energy and would try to sprint through it. I think it was just hard enough — I did not feel like I was overdoing it, but I also did not feel like the modifications made it too easy. 12 minutes 4 seconds. Walked – 1 mile, 20 minutes.

5 – 21 : CrossFit – for time – 4x 3 hang squat-cleans @ 50 lbs., 6 box step-ups @ 20 in.; 2x 6 hang squat-cleans @ 45 lbs., 12 box step-ups @ 20 in.; 1x 12 hang squat-cleans @ 35 lbs, 24 box step-ups @ 20 in. 12 minutes, 29 seconds. Another fun one. I think the hardest was the second set with the two rounds of six. It got just spicy enough.

5 – 22 : Rest.

5 – 23 : CrossFit – Row for 120 calories. 9 minutes 56 seconds. I did actually come in with a goal for this. I wanted to stay under ten minutes. I thought 60-100 calories was the hardest part, but after 100 calories I could muscle through it and just get it over with.

5 – 24 : Rest.

5 – 25 : Rest.

5 – 26 : Rest

Total : 3 hours, Crossfit. 20 minutes, 1 mile walk. 3 hours and 20 minutes.

Onward!

Thoughts on Laura Vanderkam’s 168 Hours: You Have More Time Than You Think

books, goals, motherhood, pregnancy, running

Contains Amazon affiliate links. 


I re-read Laura Vanderkam’s 168 Hours: You Have More Time Than You Think this week. I read it a few years ago, liked it, and of course, never implemented anything from the book. I never kept a time log, but I did like her approach to time management. Sometimes I just like to read these books for the inspiration and motivation.

This time around I think it was better for me. I’m not keeping a time log because I know life is about to be drastically different in the next few weeks or so, but because it was a good reminder that I can still have personal goals and ambition post-baby. Women do it all the time – she has the time logs (ha!) to prove it.

I’ve been thinking about this a lot lately as I move toward the end of my 36th week of pregnancy. As someone put it, “Baby can come any day now.” Yet – I frequently have people tell me all I can say good-bye to sleep, eating, working-out, reading, any sort of leisure time at all, and lastly my sanity. I’m sure that I am about to achieve a real shock to my system, but are these things true?

I appreciate Vanderkam’s answer to that question: no. I’ll admit, I’m very excited to be a mother, but not at the expense of giving up my entire self. One of my big post-baby goals is to train for a trail 50k. I suspect training for that will not happen until 2020, but I’m thinking about it, planning for it. Is this naive because I have no idea how motherhood will take up my time? Is this a completely selfish goal? Or, with a lot of planning, self-disciplining, and my new Bob stroller is this goal doable? I think the answer is yes to the latter. I hope it is.

Anyway — these are questions I’m thinking about right now. I suspect I will return to Vanderkam’s book again as I recover post-pregnancy and begin the new job. I hope to pick up I Know How She Does It: How Successful Women Make the Most of Their Time and have been scanning through her blog archives all week, happy to have hope that having a family and personal goals (or even work) goals do not have to be separate or even contradictory. As Jennifer Fulwiler puts it, it really can be One Beautiful Dream.

Taking it Easy During Pregnancy Work-Outs

crossfit, lifting, pregnancy, running

Full disclosure: I am insanely jealous of pregnant women who can work-out throughout their pregnancies. I continue to see women on my instagram log double-digit mile runs close to their due dates. That said, I am lucky to be able to do what I can — which is still a lot compared to most people. For the most part, I was able to run most of my second trimester and CrossFit 2-4x a week throughout the entirety of my pregnancy (including the horrible first trimester). Though I can tell I’ve lost a lot of aerobic fitness, I can also tell I am getting stronger even if I have not pushed myself to the max. The human body is a crazy, amazing, and beautiful thing. If you want to see my work-outs click here.

That said, as I mentioned the other week, I decided to take it back just a bit for the rest of the third trimester. I had been fairly consistent on going to CrossFit 3-4x a week and even took part in my first open. I was feeling great until I didn’t, so the new plan is to wod only twice a week and try to add a day of rowing. Yes, that means less work-out time, but I do think the best thing I can do for myself is relax a little bit more.

How did I come to that decision? Well — nothing dramatic happened thankfully. I think it was mainly based on how tired I would be after the wod (work-out of the day). I would feel absolutely fine in the during — well, as fine as you can possibly feel while working-out. Then, I would go home and be utterly shot for the rest of the day. I’m a nooner, so this means after one I was completely useless. Even with a nap, it was hard to recover the energy spent.

I think this problem was further exacerbated by how much my sleep quality has declined (I know, I know. Every time I mention this, someone has to say, “Just wait until the baby is here!”). Energy-wise I think I was running on empty. I would go into work-out already exhausted and then would completely deplete myself again. Not to mention, I’m also expending a lot of energy growing a human. I think it proved to be too much.

The other reason is that it was taking me so long to recover, like first starting CrossFit recovery time. I tried to make sure I was doing all the right things, eat right after the work-out, stretch, nap. But I would be sore for days after a single work-out that before I would be a little sore but fine. I would put my level of soreness combined with the lack of energy at comatose, quality time with the couch levels. Sometimes, I just could not move.

I can say with two times a week and a day of rowing things have been going well. I cherry-pick, which is not something I would do normally (for example I skipped a work-out that was basically all burpees and jump-rope last week). My energy levels are better and I feel like I can put more into the work-outs I actually do. I make sure to go to all the strength days, because I feel like I have more control over how difficult it will be. I had a great front squat work-out last week that I’m not sure I would have been able to do if I had did the crazy difficult wod the day before (as much as I really wanted to).

One unexpected benefit I’ve noticed about the new routine is less Braxton-Hicks contractions. This is not a small thing, because they would be extremely painful. After showering I would have to lay down for a bit to wait for them to pass. I tried to drink more water, change positions, walk around — whatever, but nothing seemed to make them any better. I just figured I would be stuck with them until the end. They are still around, but less severe. I do not think it is much of a coincidence.

I’m hoping that I can keep this up until the end. As I said above, it is hard not to feel jealous of other pregnant women who are able to do so much more. Part of me wonders am I just being lazy? I like being the type-A goal-oriented person and this step back is against my nature. At the same time, I am grateful to have energy and not have my breath taken away by Braxton-Hicks. Taking a step back can be the best of both worlds — allowing myself to move, but also allowing myself to recover so I have the energy to prepare for other things, like, you know, having a baby.

Were you able to work-out throughout your pregnancy? Did you have to take a step-back? How did you feel?

 

 

Monday Miles : February 18 – 24, 2019 (25-26 Weeks Pregnant)

crossfit, lifting, monday miles, pregnancy, running, training

After the previous week’s “lost week” where everything was sacrificed to the dissertation gods, this week was more consistent. I decided last minute to sign up for the CrossFit Open and did my first open workout scaled. I’ll write more on that later, but it felt good to work out more than just two times. It also felt good to wake up and not work on my dissertation, but those two things are not necessarily related.

A big win this week was more yoga. I would like to thank Yoga with Adriene. Every time I try out a subscription service like Romwod or Jasyoga, I’m happy with it for a little bit, but Adriene has been my go-to for years. And most importantly, she is free. Even Bruno joined me for a yoga video on Friday before the open work out and asked, “So, why do we pay for these other subscription services again?”

2 – 18 : CrossFit. 7 x 2 power-cleans : 40 lbs., 45, 50, 55, 60, 70 (PR). AMRAP : 10 minutes – 20 alternate dumb-bell snatches @ 15 lbs., 10 no-push-up burpee box step-overs. 3 rounds + 11 alternate dumb-bell snatches. Romwod.

2 – 19 : Yoga with Adriene – Deep Stretch. I cannot believe this yoga video is forty-five minutes. It just flies by. There were some stretches I had to adjust because hello growing belly, but I think it really helped me this week to add this in to the routine.

2 – 20 : Rest.

2 – 21 : CrossFit. 5 Rounds for Time : 5 strict pull-ups with green band, 12 renegade rows with 10 lbs. dumb-bells, and 1 minute on the bike. 12 minutes 56 seconds. The work-out called for a 200m run, but I tried to do a 100m run in the warm-up and I just was not having it. Did you know I miss running?

2 – 22 : Yoga with Adriene – Deep Stretch. Yes, again. Bruno joined me this time around. We wanted to be all nice, loose, and limber for what was to come later that night. CrossFit. My first ever open work-out – 19.1 (Scaled) AMRAP 15 minutes 19 wall-balls at 10 lbs. to 9 feet, 19 calorie row. I’m going to write more on this work-out tomorrow, but I can tell you this: it hurt.

2 – 23 : Rest.

2 – 24 : Rest.

Totals : Crossfit – 3 hours. Yoga/Stretching – around 2 hours. 5 hours.

Onward!

 

 

February 2019 Goals : The Year of 1% Better

books, crossfit, goals, pregnancy, reading, running, year of 1% better

I officially have 364 days left of being in my twenties. Yes, yesterday I turned twenty-nine. I celebrated by taking the day off any dissertation/Rousseau-related/job search work. I read books on the couch, did my first Cindy wod at CrossFit, and Bruno made crab cakes for dinner and homemade brownies for dessert. I was in bed by nine — a great start to my 29th year.

If you’re new here, or if you just need a refresher, I declared 2019 the year of 1% better. You can read January’s goals here and how I did here.

And now we are in the second month. January seemed to go on forever, but we already only have around three weeks of February left. I assume, because it is a big month for, that it will fly by.

Here are the goals/things I want to work on this month:

GET MY PH.D. I defend my dissertation next week Wednesday and give a public lecture on my dissertation research on Thursday evening. I’m not sure if that makes me “officially” a Ph.D. or if I still have to use Ph.D. candidate until I graduate, but one thing is for sure — if all goes well, I will be finished with my requirements for my doctorate. As with last month’s goal to submit my dissertation, this is the most important goal. All else can go to pieces, but this, this is years and years of work about to come to an end.

DIGITAL MINIMALISM. I am reading Cal Newport‘s new book, Digital Minimalism at the moment. I have always had struggles with social media. I’ve never been a Twitter person, but I can find myself sucked down the facebook, instagram, and just web-searching wormhole too frequently than I care to admit. I have failed too often in my battles against the internet, so I’m hoping to use some of the advice from this book to help. For now, the goal is to keep my social media use restricted to Saturdays — so far this has been working. I have not even been on facebook to see my birthday messages. Look ma, no facebook or instagram on my phone!

BIKE 20 MINUTES/WEEK. I know in the grand scheme of things is not very much, but as with running and swimming I am not sure how my hips and pelvis will react to time on the trainer. I’m starting here and if it goes well, next month I will increase. I suspect this also for mental training, because in case you did not know, cycling on a trainer is one of the most boring things you could ever do. It makes running on a treadmill seem like an entertaining time.

WALK (OR RUN) 30 MINUTES 2X WEEK. Like I said, trying to be moderate in my expectations. Some days I feel great, some days I really do not. I would really like to start running again, especially after I defend, but I am just not so sure if it will happen. Walking, at the very least, will get me outside.

PRE-NATAL YOGA 2X WEEK. Jasyoga has a few prenatal videos that I need to be more consistent about cycling through. I am hoping that if I hold myself accountable maybe, just maybe, those ligaments will start to feel better.

CathLIT2019. I am still working through some of the suggestions on Carrots for Michaelmas’s Catholic reading plan. I am currently reading Jesus of Nazareth by Benedict XVI and I love it. The one book a month plan is working out well for me thus far, but we will see what happens when baby gets here.

I think those are goals a-plenty for the month I’m planning on completing my doctoral requirements. What are your goals for February?