583.5: 2018 Running in Review

crossfit, pregnancy, races, running, swimming, training, triathlon

According to my Strava, I ran 583.5 miles this year. This is not a large number. Nor is it a particularly pretty, nice round number (I mean if I did not take this last week off, I could have at least made it to 600 miles). That is an average of a little over eleven miles a week. In a world where I am in constant admiration of women who call fifty mile weeks low mileage, I know it does not seem like much.

I started this blog with two big goals: run consistently and finish the Serious Series.* The past few years since my first and only marathon were filled with plenty of hopes and goals, but no finished races. Usually my hamstring and hip would act up and I would back off, give up, then start again.

I am not exactly sure what changed this year. My goals were humbler to be sure. I never had a single time goal for any of my races other than to finish. I did just that in April at the Trail Half-Marathon in Pinckney, Michigan. I cried at the finish line.

On the way though, I started new things and as the stress of “can I just make it to the race?” started to diminish, I rediscovered joy.

I started CrossFit — Bruno’s idea, but it did not take me long to love adding it to the schedule, something social to offset to my usually headphones in the ears, solitary running. I did my first Murph a month after starting and survived.

Then out of nowhere, I decided I wanted to try out a triathlon. By fate it seems, I found a beautiful used Trek bike at a shop near my local hometown. I started swimming again. I rode my bike down the same country road and bought a pair of those biker shorts.

And all the time, I kept running usually four times a week, sometimes three. Hills became easier (thanks, CrossFit). I won my age group for an August trail half-marathon. A friend of mine and I decided to run sixteen miles on a random weekday, just to see if we could (we could). I did my first triathlon later that month, deciding that yes, definitely, I would try for a sprint next year 2019 (now, as a pregnant lady, I say — we’ll see, ha!).

After several years of wanting to, I finally went to Run Woodstock in Pinckney. Bruno and I camped out, drank beers, hung out with fellow trail runners, listened to sixties and seventies cover bands, and cheered for ultramarathoners as they made their way through the finish line. I ran a 5k and then a miserable half-marathon, the slowest of my entire year. Little did I know, at the time I was racing for two!

The rest of September, October, and the first half of November, I ran very little, if at all. I found out Baby C was on his or her way and while excited about the pregnancy, I felt horrible. I continued going to CrossFit, which I think helped maintain some fitness, as I didn’t really lose that much speed when I started running again (well, aside for the sudden lack of aerobic capacity that comes with being pregnant — but I’m still faster than what I was at the beginning of the year).

I have been consistently running, along with CrossFit, again for the last six weeks. In those six weeks, I ran a 5k — the first race I knew I was running pregnant. I honestly did not think I would be able to run it under thirty minutes, but managed to do about two minutes better than that (and only around two minutes slower than what I was able to do this summer). While that made me happy, mostly I was and have been just grateful to be outside running again. I’m not kidding. It is cold and Michigan and in six weeks of running, I have ran on the treadmill only once.

So, yes, 585.5 miles might not seem like much, but to me those miles brought me to a lot of places and a lot of joy in 2018. At the beginning of this year, I did not know if I could consider myself a runner anymore. Now, at the very end, I not only consider myself a runner, but a CrossFitter, and a triathlete.

If 583.5 miles could bring me to all that, who knows where the miles will bring me in 2019?

xo, Ali

*I had a third goal in mind for this blog: de-stressing from my dissertation. I’m happy (relieved) to say it helped.

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Books to Give to the Runner in your Life

books, running, triathlon

Eighty percent of my Christmas wish list is made up of books. Almost every year my parents ask for what I want for Christmas and I just send them my Amazon wish list, which is approximately a million pages long. I actually try to go through it and get rid of books occasionally.

Anyway – there are a lot of great new running books out this year and I want to read them all. One thing I have noticed about athletic books is that though they seem niche, the advice really is applicable to anything. I found Matt Fitzgerald’s How Bad Do You Want It? It was not only helpful for running, but for writing and finishing my dissertation. Running advice equals life advice.

So here are the running books I would give to a fellow runner (or to be honest, the books I would like to receive this year).

The Happy Runner : Love the Process, Get Faster, Run Longer by David and Megan Roche. Read an excerpt here.

Strong: A Runner’s Guide to Boosting Self-Confidence and Becoming the Best Version of You by Kara Goucher. File this one under a book that will be helpful not only for running, but for life.

The Trail Runner’s Companion: A Step-by-Step Guide to Trail Running and Racing, from 5ks to Ultras by Sarah Lavender Smith. I have not seen many (if any at all) trail running books for those running shorter distances — eventually I would like to run an ultra, but I think it will be another year (hello, baby C!) for that. I want something for trail running for where I’m at now.

North: Finding My Way While Running the Appalachian Trail by Scott and Jenny Jurek. I know. I have not read this yet. It is basically a travesty.

Run Fast. Cook Fast. East Slow.: Quick-Fix Recipes for Hangry Athletes by Shalane Flanagan and Elyse Kopecky. I love the original cook book and probably make something out of it at least once a week. That said, it takes a long time to make the recipes. I’m looking forward to cooking out of this one for hopefully some less time-consuming goodness.

Fast-Track Triathlete: Balancing a Big Life with Big Performance on Long Course Triathlon by Matt Dixon. I loved my first triathlon. It will probably be a long time before I’m able to do a long one (would like to do a few more sprints, before moving onto Olympic, then maybe half-Iron–life is long, right?), but in the meantime I’d like to flip through this book and plan.

What running books are on your Christmas list this year?

xo, Ali

Race Report : Robert Huntley Memorial Mini-Triathlon in Coldwater, Michigan (August 25, 2018)

races, triathlon

It happened! I am officially a triathlete. After the race, I told Bruno I’ve been adding a lot to my identity this year. I’m now a trail runner, a Crossfitter (is that a word?), and now, finally, a triathlete. I also feel like a runner again. I keep saying it, but I do not take it for granted. I’m still so grateful. There are only a few months left in the year and so far, I’ve been consistently active in all of them.

But I digress! The race! The Robert Huntley Memorial Mini-Triathlon is a local race in Coldwater, Michigan. The proceeds go to scholarships for Coldwater cross country runners, so it was a race I was especially happy to pay for.

I woke up close to 5 in the morning and did my normal routine. I made coffee, drank water, put the dishes away (this is the way the first ten minutes of every single day of my life goes!). Bruno woke up and started making me breakfast, so I hopped in the shower. I ate breakfast, oatmeal with strawberries and granola. Bruno brought most of my stuff in the truck. I double-checked to make sure I had everything. We left at around 6:15.

I do not know why, but the quiet morning drive to a race is one of my favorite parts. It is dark. There is hardly anyone out on the road. It feels peaceful. Even though I always feel like I’m scrambling to get things ready, the drive to a race always calms me down. I drank some more coffee and water. We listened to tunes and talked about my plans for the race.

It was beginning to storm by the time we arrived. I checked-in and set my bike and my first transition stuff up (I had no idea how to rack my bike). I kept everything in a plastic bag, hoping that it would not get soaked. It actually ended up working out, my towel was a little damp, but my shoes and socks were dry. At this time, every time it would lightning, the race would be postponed for another half-hour.

We waited in the truck and every time it seemed like the storm was ending, lighting would strike again. I broke the no-new things rule for racing and ate one of those Honey Stinger waffles. It was delicious. In the words of Madonna, absolutely no regrets. Bruno read his kindle while I continuously refreshed the doppler radar. Around 9:30 I noticed more people getting out of their vehicles and heading up, so I figured I would follow. Good thing I did, because the race was about to start!

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I’m so excited, I just can’t hide it!

The swim portion started in the lake. Coldwater Lake is shallow. I think they said only eight feet deep in its deepest parts. We walked out to the lake and waded to the starting line. I did not feel too nervous at this point. The water was cold, but I felt like I acclimated quickly. I just was ready to get swimming. The whistle blew and the gun went off and we all started swimming.

And it was like I forgot how. My heart was racing, not from fear, but I felt way more out of breath than normal. When I swim in the pool, I swim three strokes then breathe to my right, swim three strokes then breathe to my left. It was like I completely forgot how to do that. I was breathing almost every stroke, then I would stop every few strokes to see where I was, making sure I was heading in the right direction. It was so shallow that sometimes I would take a few steps, swim again. I eventually got myself to do some consistent normal swimming, but I’m sure it was not efficient or effective. I’m not sure what happened. I was not afraid of swimming in the lake. I felt safe. I’m not sure if it was lack in trust in myself or what. Next time. Next time.

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The part I was actually most nervous about was the transition from swimming to biking. We were helped out of the water and I waddled, I mean ran, back into the transition where I changed into my socks and shoes. This was actually not as difficult as I feared. Little things. I put on my helmet, grabbed my bike, and as soon as I left the transition area, I hoped on and was back on my way. Once again, not as bad as I feared. All these little things that I was afraid of: not being able to get my socks in shoes on over my half-dried feet, struggling to get on my bike (weird fear, right?), or that I would have problems getting my helmet on. None of it happened. It went as smoothly as I could hope for a beginner.

The bike part was my favorite part. My odometer was not working because of the rain. I could not get it to turn on and tell me how fast I was, so as of now, I have no idea how fast I did those six miles. I just tried to go as fast as I could. It was an out and back. Some people were wearing headphones on the bike which made me a little nervous in passing them. I tried to say “left!” as loudly as I could. My fear of having a collision never happened. The only difficult part was the wind on the way back, but I just kept pumping my legs as hard as I could. The best part was a cute blond three year old shouting on top of her lungs to me, “YOU CAN DO IT!” Little girl, you had no idea how much I needed that. Also, you are the Rob Schneider of the mini-triathlon. I mean that as a compliment.

The first mile of the run was the second hardest part. I know that running post-bike does not feel good. It is like your muscles are in whip-lash mode. It took me awhile to get my watch started, but when I looked at my pace I was initially going at a 12 minute mile pace. My plan for the run was to take the first half mile to warm up and increase pace as I went along. I ended up finishing the first mile in around 10 minute pace. And then, just to show you how hard that first mile was in comparison to the last two, the second mile I ran in 8:30 minutes and the last in 8:15 minutes.

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Pace checking.

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I did it!

I finished! I’m still not sure of my time. They are supposed to be eventually posted on facebook and as I’m not sure of our exact starting time, I can’t really estimate.

This race was such a reminder that doing new things can be so rewarding. It was also another reminder of the happiness of the beginner mentality. So many of the faster triathletes, the ones with carbon triathlon bikes and aero helmets who seemed like they really knew what they were doing, were so kind and encouraging. They were happy to answer questions about the course and questions about transitions. Some cheered when I saw them on the out and back of the run. When I told a few it was my first triathlon they were especially encouraging. It really helped with feeling intimidated. They really helped me celebrate the joy of accomplishing something brand new.

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

‘Twas the Eve Before my First Triathlon Eve

cycling, goals, races, running, swimming, training, triathlon

The weather forecast warns of storms on Saturday. I keep checking and the storms remain. I’m hoping for a brighter day for my first triathlon, the 34th Annual Robert Huntley Memorial Mini-Triathlon in Coldwater, Michigan, this Saturday. Even rain is fine. I do not want another cancellation. I could not find a replacement sprint triathlon for my original plan. I do not think I can find a replacement any-distance triathlon that would not involve extra travel.

I’m happy I found this race. What I read about it makes it sound like the perfect triathlon for someone like me, a beginner who has no idea what she is doing. It is a local race. The profits go to the cross country team. I’m excited to be a part of it. I’m excited to swim the 300 yards, bike the six miles, and run the three miles that will take me to my first triathlon finish.

That said, I have no idea what to expect. I have no goals other than to just go by feel and see what happens. Mainly, I am trying to see this as a learning experience. I want to learn how to do transitions. I want to learn what it is like to race my bike, and I want to get comfortable swimming in the open water again. I want to do well, but I’m trying to keep my expectations minimal and one step at a time.

It is hard not to think of the future as I plan for this race. It was not necessarily what I had planned. I wanted to do a sprint triathlon. But I think the big thing I am going to have to focus on is just staying present. Yes, doing this triathlon will help when I finally do a sprint next year. But I also am racing this race. I want to be in this race too both mentally and physically. I do not want to future-trip through it the whole time.

That said, I have a vague idea of what I’m hoping: under one hour. I have no idea if that is feasible. I could be severely over-estimating what I think could happen. I do not think I am under-estimating. We’ll see.

Tomorrow I’ll get Cat (the bike) ready and get everything set up. I’ll have my fingers crossed for good weather the whole time. Rain is fine, but storms can stay away. This runner wants to become a triathlete.

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

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

 

Pond of Certainty

daily life, swimming, triathlon

This past weekend was a our first visit to my mom and step-dad’s new house. It is a beautiful red home out in the country. It feels more like a vacation lake house than a place where people day to day live. The part of the house I was most excited for was that it has a pond.

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Sun shining, hearts full, eyes squinting. 

Bruno does not know how to swim, so Saturday we hung around the “beach” area. I tried to explain (badly) to Bruno how to float and once he was able to do that, kicking, using his arms. By the end of the session he could do a free strokes free-style and a few strokes backstroke. It was not pretty, but I was proud of him and I think he was surprised at himself. He described swimming as “teleportation” because he would close his eyes (no goggles) and find himself in a different place.

After, I planned to do a swim workout in the pond. I did not know how long (meters or yards) it would be. The plan was to set a timer and focus on trying to swim continuously. No big deal.

Unlike Bruno, I have goggles. For me swimming is not like teleportation. I can open my eyes and see where I am going. And I could not see. The pond is clean, but it is still a pond. It is murky. There are plants to swim through. And then, when I made it to the middle of the pond, I could not see to the bottom. First, I thought “how eerie” and then I panicked. Work out abandoned.

It was not until the drive back to Michigan that I even told Bruno I became scared. And truly, I still don’t understand. I used to do this all the time.

I started training for a triathlon to work on fear. At that time, it was my fear of cycling. But it seems that I have been presented with another fear to work on, one that does not quite have a name. I don’t think I am scared of swimming in ponds or lakes. The pond plants do not bother me. I like the fish. I suspect it is more fear of the unknown, looking down and not being able to see, looking to the side and only seeing more murk.

Next year, I have no idea where we will live or where I will work. This is it. The last year I will describe myself officially as a “graduate student” (in life, “student” will always apply).  I cannot see. I only see murk. And as I mention, this causes a lot of anxiety.

I told Bruno yesterday that I just want certainty. I like knowing, planning, and the assurance of “if this, then that.” I get it. Nobody’s life is really like that. Still,  I think when I was swimming and looked down and saw only the “unknown” in my small family pond, I was fed up with it. I could not handle just one more thing of not knowing.

It will take baby-steps (or strokes?) to try to get comfortable with being uncomfortable again in the pond, just as I’m trying to be comfortable, excited even, about not knowing what will happen next year. At the very least, I am certain I will get there, wherever “there” may be.

xo, Ali

 

 

Monday Miles : July 23-29, 2018

crossfit, cycling, dissertation, graduate school, monday miles, running, swimming, training, triathlon

I’m not burnt out. I don’t work hard enough to be burnt out. But I admit that I ended last week feeling exhausted and overwhelmed. It did not matter that I received good news — fourth dissertation approved! one chapter to go! — I ended last week and began this week with the big question: what next? This is the last year of funding. Now what? And then swarmed all the things I had to do to improve already approved dissertation chapters, make myself viable for jobs, the shoddy job market, fears of not being smart enough, not working hard enough, not being a good enough writer, etc. In other words, hello anxiety.

The relationship between regular life stress and working out stress are probably not discussed enough. I see plenty about recovery from hard work out weeks, but not much about hard life weeks. Most of the time working out makes me feel better, but then sometimes it feels like another thing on the never ending list of things to do.

So I took a recovery weekend. It worked out well because I went home to Ohio. My sister had a baby (a girl!!) and my mom watched my two nephews. I helped watch the boys and visited my sister and the new baby in the hospital. We swam in the pond. Bruno and I went out to a new place on a lake for fish tacos and beers, listening to a local cover band play “Fight for Your Right to Party” while we discussed whether the right to party was a natural or civil right. It was a nice weekend, but I’ll admit. I came back to Michigan full of anxiety.

I’m hoping the recovery weekend will help me out in the long run though, that long run being the Legend trail half-marathon this Saturday. I want to feel energized and rejuvenated come this weekend, not frazzled and exhausted.

Anyway — here are last week’s workouts.

7 – 23 : Rest

7 – 24 : CrossFit. WOD: Run 5k for time. Time: 26:29 minutes. Mile 1 = 8 minutes, 2 = 8:30 minutes, 3 = 8:49 seconds, .15 = 7.53. This was hard and about three minutes slower than my 5k PR, but I was glad to know where I am. Onward.

7 – 25: CrossFit. Warm-up: 2 x 10 ring-rows, 10 push-ups, 10 good-mornings, 10 air squats, 30 second plank, 1 minute run. WOD: The Chief. Max rounds – 3 minutes. 3 power cleans, 6 push-ups, 9 air squats. Rest 1 minute. Repeat 5 cycles. My form is improving! This is the first lift aside from dead lifts and squats that I’ve been able to actually use a barbell on. Improvements! I used a naked barbell at 33 pounds and — also very exciting! — none of my push-ups were scaled. I did them all regular. Rounds: 3 + 2, 3 + 2, 3, 3, 3 + 3. Like the 5k, I have plenty of room for improvement, but I was happy for those two wins.

7 – 26: Swim. 200m breast stroke. Descending ladder, 150m, 100, 100, 50 x 8 with 30s rest. 100m breast stroke. 1,050 meters. Bike. 6 miles. 29 minutes.

7 – 27: Rest.

7 – 28: Rest.

7 – 29: Rest.

Totals: Run 3.15 miles. Swim 1050 meters. Bike 6 miles. CrossFit 2 hours.

xo, Ali

 

Monday Miles : July 16 – 22, 2018

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

Today is a much needed rest day. Much needed because I’m still sore from Friday’s squats. Thankfully it is sore in a good way, not in an injured way. But every time I walk up and down the steps, I’m amazed that I make it.

I only have two more weeks until the Legend half-marathon. This past weekend was my last longer run of around ten miles for it. This weekend I’ll do something shorter around six or seven, depending on how I’m feeling. Still, even with being sore from Friday, I was really happy with my biking and my running.

7 – 16 – Rest. I’ve been making Monday big work days for focus on work and dissertation only, rather than try to balance everything out.

7 – 17 – Morning. Swim. Warm-up – 100m drills, 100m breast stroke. Work-out – 1 x 125m, 100m, 75m, 50m free; 6 x 25m. 700m. Bike. 40 minutes. 8.6 miles. Afternoon. CrossFit. WOD – AMRAP 25 minutes: Run 400m, rest as long as it took to run the 400m. I’m not sure how many I actually did, but according to Strava ran 1.91 miles, around 1:51 per four meters.

7 – 18 – Morning. Rest. Dissertating. Afternoon. CrossFit. Warm-up – Shoulder mobility, press prep. Strength – 12 minutes to establish one rep max shoulder press. It did not take me long to reach my one rep max. 3 x 45 lbs., 3 x 55 lbs., 1 x 60 lbs., 2 x 60 lbs. I could not do anything more than that. WOD – For reps. 2 rounds: 2 minutes – pull-ups banded. I think I did maybe 15 first round, second round 10. 1 minute – rest. 2 minutes – push-ups. First round – 10 regular, 15 chick-style. Second round – 8 regular, 13 chick-style. 1 minute – rest. 2 minutes – front rack walk – 20lbs. dumb-bells. This last one was rough. I think the front rack walks are some of the hardest things I do in CrossFit. Rough.

7 – 19 – Rest. I turned in my fourth chapter this day!

7 – 20 – Morning. Run. 152 bpm. Hour long. 5.41 miles. It started storming on me the last mile, so I booked it home. Noon. I went to CrossFit earlier in the day, so I could get some cleaning and other things done this afternoon. Every three minutes: 5 reps – 73 lbs.; 4 reps – 83 lbs.; 3 – 93 lbs.; 2 – 103 lbs.; 1 – 123 lbs.; 2 – 113 lbs.; 3 – 103 lbs.; 4 – 93 lbs.; 5 – 83 lbs. I did this same workout a couple months ago and I improved by more than I expected. My highest weight was 95 lbs. then. I know it still is not very much, but I walked out of there feeling like a total bad ass.

7 – 21 – Morning. Swim. Warm-up – 400m free-style. Work-out – 8 x 50m free-style. Cool-down – 100m breast. 900m. Bike. 1 hour. 12.8 miles.

7 – 22 – Run. 10 miles. 10:04/minutes per mile. I felt sore and tired for most of this run, but I felt like I was making pretty good pace, but the last two miles I was just done. I did a five minute walking break at the eight mile and walked up the hills.

Totals – Run – 17. 3 miles. Bike – 21. 4 miles. Swim – 1600m. Crossfit – 3 hours.

xo, Ali