Monday Miles : November 26 – December 2, 2018 (12-13 Weeks Pregnant)

crossfit, cycling, pregnancy, running, training

There were some highs and lows to running this week. I missed two of my runs. I had an excellent long run. Mostly, though, I felt good during my work outs – both running and CrossFit. Right before Thanksgiving, during CrossFit, I felt wiped out. Like so wiped out that we were supposed to five rounds of a work-out and I could only manage four in the time allotted. My energy felt much better this week.

Diet might be helping with that. Leaving my diet of Kraft macaroni and cheese and Ben and Jerry’s for a return to green morning shakes and actually home cooked food has helped immensely. It feels good to be back in the kitchen again. I still crave fried chicken smothered in Frank’s Red Hot, but lately that has been on top of salad instead on two pieces of white bread. That said, I still had two pizzas this week and plenty of dessert — but that was more for social rather than craving reasons.

Ok — so work outs for this week:

11 – 26 : 30 minutes on the new bike trainer. 9 minute warm-up, 4 x 1 minute sprint with 4 minute recovery. Not yet having the fancy accoutrements for knowing how far, how much power, etc. for my bike, I have no idea how much I did except that I sweat a lot.

11 – 27 : Rest. Went to the chiropractor for low-back and tailbone pain.

11 – 28 : Rest. I was not feeling good on this day.

11 – 29 : Run. 20 minutes, 1.82 miles. 10:43/mile. CrossFit: 5 x 500m row sprints with 5 minute recovery. Splits: 2:06.2, 2:04.5, 2:10.7, 2:13.3, 2:08.8. I did this work out in 8-2-18. I did about the same, no PR, but I was happy with how it went given how crappy my aerobic capacity has felt lately.

11 – 30 : Run. 45 minutes, 4 miles. 11:18/mile. This was pretty slow, but I took a pretty hilly route and underestimated how much those hills would wind me. There was a lot of walking on this “run.” CrossFit: Strength. Shoulder press – 3 sets for every 2 minutes 30 seconds: 55 lbs., 60, 60 (could only do 2), 60 (could only do 1), 55 lbs. My one-rep shoulder press is 60 lbs. so I guess I improved by now being able to do three?

12 – 1 : Rest. Horrible headache and eyesight problems.

12 – 2 : Run. 75 minutes. 7.44 miles, 10:05/mile. I may be running while pregnant and feel like I’m sucking air through a straw, but I can still negative split like a boss: 10:37, 10:26, 10:21, 10:14, 10:06, 9:57, 9:24, 9:00 (for the last .44). I cannot express how happy I am with this run. I know I will get slower through the months, but this run made clear I didn’t lose all the fitness I developed when I took a break during my first couple months of pregnancy. It may have been a very foggy and creepy looking run (see below), but I felt so much joy!

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Baw-Beese Trail in the fog. 

Totals : Running. 2 hours 50 minutes, 13.2 miles. CrossFit. 2 hours. Cycling. 30 minutes. All – 5 hours 20 minutes.

Onward!

xo, Ali

 

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Monday (Ok, Ok, Tuesday) Miles : November 19 – 25, 2018

crossfit, monday miles, pregnancy, races, running, training

There’s a new game I like to play: What is Causing Ali’s Aches and Pains? Working out, sitting too much at a desk, or pregnancy. This has been the story the last two days as my tailbone aches and I wonder if this is from dead lifts last week or just general pregnancy or the fact that I did a lot of driving over the weekend. Or perhaps all of the above? After this post I’m making a call to the chiropractor.

This was my second week of consistent running. I’m not training for anything, but following Hal Higdon’s Winter training plan. A lot of the “running while pregnant” advice I read suggested going by minutes instead of miles. Supposedly, as you grow slower, it is less disheartening. I’m so grateful to be back at it again, I’m not sure how disheartened I would even be.

I will admit that first week out there was hard. I huffed and puffed. This week, the second week, was significantly better. I know I will continue to get slower, but I felt good. I did not feel like I was huffing or puffing. Instead, it felt leisurely, enjoyable, even if slow.

11 – 19 : 15ish minute run, 1.45 miles. 10:46/mile. CrossFit: Strength – build to three rep max for push-press in seven minutes. I managed eighty pounds, a PR. WOD – AMRAP 7 minutes, 10 push-presses @ 35 pounds, 30 single-unders, 3 double-under attempts. I managed six rounds plus five push-presses. I even managed successfully some of those double-unders.

11 – 20 : 45 minute run, 4.36 miles. 10:19/mile.

11 – 21 : 30 minute run, 2.8 miles. 10:34/mile. CrossFit: WOD – 40 calorie bike followed by 4 rounds – 8 split jerks (45 lbs.) and 8 dead lifts (85 lbs). This was hard. Dead lifts are hard for me. I have improved so much in my back squat, in really almost everything I have done in CrossFit except for the deadlift. I was supposed to do five rounds and could only manage four in 19 minutes 8 seconds.

11 – 22 : Thanksgiving! You know what this means…Turkey Trot! I was not planning on running one and then decided at the last minute to run the hometown trot. I’m glad I did, because I did much better than I thought I would be able to and felt damn good too. 3.15 miles in exactly 28 minutes, around 9ish per mile. Race report here.

11 – 23 : REST.

11 – 24 : REST.

11 – 25 : 60 minute run, 5.5 miles. 10:57/mile.

Totals: Miles run – 17.2 miles, 3 hours. CrossFit, 2 hours. 5 hours.

Onward to next week!

xo, Ali

The One with the Baby News

blogging, books, daily life, Harry Potter, health, pregnancy, running

Ok, ok so it has been almost three months since I have posted and with good reason too!

Things have been going on. And I am very happy to say that all of them are good.

I left you September 5 with some thoughts on working from home. Soon after, I ran Run Woodstock 5k and half-marathon. I ran just ok, actually terribly. I ran that race a half hour slower than I did at Run Legend. I knew it would be harder, but that I was that much slower bummed me out. I felt tired and exhausted. I had no idea why. I thought, perhaps, I was over-trained. This is probably true. I took some time off running.

runwoodstock

Me after the Hippie Half-Marathon at Run Woodstock. Probably pregnant here!

I focused on teaching and my dissertation. I only have two more classes to teach right now and all my dissertation chapters are approved — I need do some edits and revisions, but I should be able to defend in February!

A little over two weeks after Run Woodstock, I still felt tired and exhausted. I was starting to get a little suspicious. On a Wednesday morning, I asked Bruno if we could pop by a Walgreens to grab a pregnancy test before we went to campus. Later that morning, I informed Bruno that yes, I was indeed pregnant. Very pregnant. Those lines were dark!

I’ll admit that I was surprised, but very pleased. We had wanted to start having kids as soon as we knew that I would have my dissertation done before baby no. 1 arrived, so the timing is very good (especially now that chapter five is approved). Baby C is due next year in early June. I will be waddling across that stage mid-May to get my Ph.D. diploma. Proudly waddling.

I want to be careful about how I write what I say next, especially because I know that I am very blessed and happy to be pregnant. I do not want to seem like I am complaining thoughtlessly or without compassion for women who have been struggling to get pregnant or who have lost babies.

That said, from about three days after I found out I was pregnant until probably about a week or two ago, I was having a very hard time. Normally, I’m an anxious person, but the increase of hormones made me well, frankly, depressed. I felt like a complete mess of vomit for the last several weeks and felt sick all the time. I could barely eat anything, barely cook anything because the smell of anything sent me running (the only running I did) to the toilet or trashcan. I regularly had severe headaches and was exhausted. I know. I know. All of this is normal. Many have gone through this before me and will do so afterwards. I feel silly for even complaining. And I’m lucky, happy, etc., but I would be lying if I said it was not hard.

The little energy I had was directed to prepping for class and crawling to the finish of writing this fifth chapter. I barely did anything else. I have no idea how women who go to regular jobs do it. There was a week that aside for teaching Tuesday night class, I barely left the house because I was afraid I would spend most of that time in a public restroom getting sick. This did little for the depression problem.

Quick shout out to Bruno for taking care of the majority of cooking and cleaning and having incredible patience during this time. Marry a man who, when you are having a meltdown because of how terrible you feel and how you feel bad for having a meltdown for how terrible you feel, surprises you by taking you to get a professional massage that very afternoon. Then, for his birthday, when you regain your ability to function like an actual human being bake him a layered coconut buttercream cake.

I feel better. I only get really sick every three days now, instead of what felt like every hour. Full disclosure: I worked with an orange Home Depot bucket that said “Let’s Do This!” next to my computer for just in case. I still went to CrossFit about 2-3 times a week, but the week before last I started running again. Last week I ran a Turkey Trot 5k. I am cooking again. I went on a full-blown baking spree last week in the kitchen. I’m doing my holiday re-read of Harry Potter. Rejoice! I am starting to feel, at least for now, like myself again. It feels good.

With that said, I’m hoping to finish the 2018 year of blogging and running strong. I am interested to see how running as a pregnant lady goes. It will be a new chapter in my life, one that I’m very happy to begin.

pregnant

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

 

Impromptu Sixteen Mile Run

goals, running, training

One of the friends who ran the half-marathon with us wants to run the 50k at Run Woodstock. In fact, from what his wife told Bruno yesterday at CrossFit, it sounds like he will probably do it. Which, of course, made me want to do it. Not to race it, of course. I have not trained for that, but only to complete. I’m on the fence about it all.

Yesterday we went out for a three hour run. I told him that if we were going to do this, time on our feet would be most important. The race is five weeks away. Both of us are reasonably fit people although probably have not put in the mileage to finish a 50k well. I’m placing my faith right now in Jason Koop who says only six hours of training for three weeks is required to finish a 50k. Finish. The plan for the three hour run was to run four miles, then walk five minutes. This was based on the actual race where aid stations are approximately four miles apart. We went on the hilliest country road I knew and took off.

I felt fine, although my legs were tired, until the last twenty minutes. Everything hit me: the half-marathon I raced on Saturday, the 110 pounds I back-squatted the previous day, and general graduate school stress. I gutted it out, running/walking 16.1 miles in three hours. 1 loop for the race.

I feel ok today although the most I will be doing is a short bike ride later this afternoon and a lot of stretching, if anything. I still have not decided if I will switch from the half-marathon to the 50k. It feels bold, like who am I to do that? I have not really trained for that. But then again, as my mom put it, if I keep my expectations in check, go very slow (even slower than yesterday’s 16 mile run), I might be ok. I’m not sure. I have no doubt in my mind that I could finish. My fear is more about who am I to just do this, to just try it, to just see. I respect the miles. I respect the distance. I expect to be humbled. I expect to hurt.

The ultimate decision will rest on how well I recover from yesterday. My right hamstring bothered me, but my right hamstring is always bothering me. I feel stiff, but mostly fine. I did not feel like my energy was gutted like I hit a brick wall. I took a nap later in the day, but that was several hours after the run. Last night I fell asleep sure that I would email and ask if I could change races. This morning I wonder if I’m out of my mind.

I will say this. Even if I do not end up running the 50k, I discovered myself much stronger than I thought. I have not run sixteen miles in three years. If you would have asked me last week if I could run sixteen miles, I would have said no, even though I have been half-marathon capable since March. I don’t even think I would have thought myself capable of that at the beginning of this year. Even if I end up (probably responsibly) deciding not to run the 50k, I surprised and impressed myself yesterday. I can do more.

xo, Ali

Race Report : The Legend Trail Half-Marathon in Laingsburg, Michigan (August 4, 2018)

races, running

This race report begins with a first. As a couple, we decided to make our first camping trip together at Sleepy Hollow State Park, the location of the trail race. We received a tent and other camping equipment for Christmas, so had been planning all year to use it, but had yet to find the perfect time. This race seemed to be it. So on Friday (procrastinating as usual) we grocery shopped, packed our things, and with a few trips back to the house to grab things we forgot, we eventually made our way to Laingsburg and Sleepy Hollow.

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Bruno shows off our domain.

We eventually managed to set up our tent (we didn’t practice at home). Then we walked over to registration and received our shirts and bibs for the race. I will say this. It was super convenient, maybe only a nice eight minute walk from our campsite. We finished setting up, Bruno bought some wood, and I started making dinner: Turkey and swiss sandwiches cooked over the fire and mashed sweet potatoes. Nothing fancy. I was more concerned about making sure I got plenty of carbs, thus the sweet potatoes.

Our human neighbors were initially noisy, but nothing obnoxious though. By ten pm everything was mostly quiet. It was perfect. The bugs were a different story. Loud. Obnoxious. I wished for them to be eaten by some wild predator. I put earplugs in and eventually fell asleep.

We woke up at 6:30ish. This was one of the best parts of staying in the campsite. After a few 4am wake ups with long drives to races, it was nice to just be there. Bruno made coffee and oatmeal for breakfast. We walked over the starting line around 7:40 and met up with some friends. It was all pretty relaxed, no rushing around, and no problems. I was grateful. I am grateful.

And now, the race. They announced the waves and I could actually hear the paces. This was nice, because the last few I could not hear the paces and I think in Trail-half started further back than I should have and ended up stuck in back-ups a lot the time. This did not happen to me once during the entire Legend race.

I had a plan. I was going to start around 10:30/mile pace and speed up. I did not expect to be able to run under 10 minute pace, because I ran 11:11 at Trail-half and I think over 10 minute pace for the Dirty Duo. I tried to think conservatively. It didn’t work.

My first mile was ten minutes. I tried to get myself to slow down, but couldn’t. I felt good. But I also know that you can’t judge a mile by the first run. So I decided to see if I could keep the pace for the next 3-4 miles and evaluate pace from there. I maintained the pace. It felt perfect. Hard enough to question whether I could hold it, but easy enough that I felt good. I didn’t feel like I was working too hard or was going to burn out. The fourth mile was the hilliest and I easily maintained the pace. I was excited. I began to speed up only a little bit, ten seconds per mile faster. I passed Bruno. Then I passed our friend Mike.

The next several miles flew by. I did not listen to any music, but focused on pace. Aside for my last mile, my fastest mile was mile seven at 9:42 minutes. I tripped several times and fell hard only once. I was ok, but with my ego a little bruised, I hopped back up. Another runner asked if I was ok and I responded, “I’m just so happy to be out here.” I continued to run just fine. Nothing was sore. Everything was going perfect. Until mile nine.

My legs began to get a little tired. I told myself to just ignore it. Around this point I think we started leaving the woods and head out into some grassy areas. It was hot and I struggled during these points only to be able to pick it back up once we ran back into the woods. Mile 9 was a little over ten minutes, mile 10 a little slower, mile 11 even slower, and by mile 12 I admit I was beginning to phone it in.

Here were my excuses: I already am beating my goal time. I already am running faster than I had planned on running, even at this slower pace. I probably already earned myself at least a third place age group award (I researched the paces for age groupers last year and yeah, an age group award was one of my goals). I already (probably) hit all of my “A” goals, so what did it matter anymore?

At this point, with about a mile left my friend Mike caught up with me. I credit him for my strong finish. I cannot remember what he said, but it something along the lines of let’s finish this thing. My pace jumped up. Faster and faster. We ran together for about a half mile, maybe a little more. Then he sped off. I kept the pace, but tried to increase a little bit more, a little bit more. I could not see the finish line so I was afraid of sprinting off and not being able to finish strong.

When I saw it, I bolted. I sprinted in. My last mile was around 9 minute pace. It was my fastest mile and it hurt the worst. As I said, left to my own devices I probably would have ran it at around 10:20 until Mike caught up with me. Shame is powerful, people. Very powerful.

My time was 2:09:10, averaging 9:57 pace. I was shocked. I was expecting and planned for 2:15. That was my race goal and it was almost six minutes faster than what I thought I was capable of doing. My time was only one minute slower than my road half-marathon PR. It was twenty minutes faster than my time at Trail-half marathon, but that could be because that trail was harder (at least in my opinion). I could have cried. I picked up my medal and my huge beer glass for finishing the Serious Series.

Bruno finished a couple minutes after me. I did not have time to regroup after finishing to cheer him in. All of us in our group agreed the race went fine until miles eight and nine. Around then, most of us started struggling. We stood around as they started announcing overall and age group awards. When they began announcing 25-29 women, I was first. I was surprised, but pumped. I love the little age group mason jars.

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Tired and sweaty, but very happy.

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We did it!

Finishing this Series was one of my main 2018 goals. I remember signing up for it and being scared that it would not happen. I was scared that I would get injured. I was scared something would come up and I would not have the nerve for it. I get it. I follow a lot of runners who mainly do ultramarathons or marathons. I’m not fast. I want to do long, but I’m not sure if I am ready for it yet. At the beginning of this year, I was not sure if I really was a “runner” anymore. I had not raced in years. Now I’ve done three races. I’ve not only finished them, but I have finished them well. I have one more trail half on the calendar. I’m still hoping to do a triathlon. I feel like a runner again. I feel like an athlete. I feel strong. These races went better than I could have ever expected when I signed up for them back in January. I’m so grateful.

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Next up: RunWoodstock trail half-marathon. This will be a return to Hell – Hell, Michigan that is. I’m not sure how much I will train for it as I am planning on it being a fun camping weekend with a race rather than a race weekend with camping.

xo, Ali

Race Report : Flirt with Dirt Dirty Duo 5k & 10k in Novi, Michigan (June 9, 2018)

races, running

I begin this by noting I have no pictures and race pictures are not up yet. Bruno and I both ran and both left our phones in the truck because of the rain. By the time we finished, neither one of us I think had the energy to run back to the truck, grab a phone, and ask a stranger “hey, can you take a picture of us?” If there was a picture of us, it would look like a muddy, wet, mess. The race was called Flirt With Dirt and indeed I took quite a bit of dirt home with me.

Let me begin with my arrogance, pride, hubris: I read a few race reports online, most runners saying that the race was not so bad, easy even. I researched the elevation gain which did not seem bad at all to me after Trail Half-Marathon. In fact the hills seemed significantly less than what I run here in Hillsdale, so how could it be that bad? I saw one report, just one that said the race was hard. But this was one out of several “not so bad at all’s” so I ignored the warning. I forgot hills are not the only thing that make a race hard. Terrain makes a difference. And while I can do hills. I have little experience with technical trail terrain.

Still, I developed unrealistic expectations of what I could probably time at the race. These expectations probably wouldn’t have been absurd if it were a regular road 5k and 10k (the expectations were slower than my PRs in both these areas), but trail? Cute, Ali. But also, get it together.

I was excited about the day. It was going to be Bruno’s first trail race. We were up at around 4 in the morning. I showered. Bruno made the oatmeal with almond milk, strawberries, chia seeds, and plenty of cinnamon. We went through McDonald’s for some coffee (chain coffee preference in order : Dunkin, McD’s, Starbucks) and were on the road to Novi a little after 5am. It was pouring rain and storming. I kept checking the weather for Novi, but mostly felt ok. Whatever would happen would happen. I was pretty chill.

I was pretty happy that despite by ambitious goals for the race, I maintained that core gratitude of “I’m just happy to be out there racing,” because I needed it later. Race parking and check-in were easy enough. Everything was easy to find, organized. By the time I checked in, waited in line/stretched for the port-a-potties, it was already time for the 5k.

The race starts going downhill and let’s just say that downhill is tricky. It makes going faster seem easier, then a mile later you wonder “why does this feel so hard?” The first mile glided by for that 5k — I ran it in 8 minutes, no problem. I don’t even thing I panted. But I think I ran off the adrenaline and momentum for the downhill, because I went a minute slower every mile after that. By the time I was on the last mile I could not believe I signed up to do it all over again for twice the distance. I finished at 29:50. Almost five minutes slower than I had planned. I was still pretty happy with my time — happy it was under 30 minutes and happy to just take a bit of a break before I ran another 6.3 miles.

I already significantly lowered my expectations for the 6.3, but I was nervous. Like I said, I forgot how hard trail running technically is — even without a lot of hills. I landed strange on my foot and my Achilles tendon was bugging me. My attitude was kind of low. Plus it started raining. The trail was muddy and wet. Bruno made jokes and I would just give him a cursory thumbs up. I was grumpy. I was sore. I wanted the race over with.

About mile three, I had a serious talk with myself: “You could not even do this last year! You could not even do this six months ago!” I took a deep breath and just started thinking about how grateful I was. I was grateful to be on this muddy, constantly twisting and turning trail. I was grateful to be around for Bruno’s first trail race. And I just repeated those things over and over and over again. I was and am just grateful to run. Always.

During Trail Half-Marathon, I still had a little bit of juice to finish fast and strong. I did not have as much for this race. I was beat, exhausted, but at least now, in a much better, positive, grateful mood. We still sprinted up the hill, but it was probably more like a hobble. Bruno and I grabbed hands and crossed the finish line. It was a victory. I went from being a total grumpy 10k runner to one filled with joy and gratitude all in the course of 1 hour and 10 minutes. Miles change you.

It was still raining, but we checked our times and places for the 5k. Bruno got fourth in his age group and I got third — which, frankly, has never happened to me before — so that was awesome. We received Dirty Duo beer mugs and age group award race jars, and then hopped in the truck, changed (I was soaked), and drove the two hour drive home.

I learned a lot from this race. 1) Have reasonable expectations. 2) Be grateful. Always.

I’m not sure where I will be in June 2019, but if I am still in Michigan, I would love to run this race again. I cannot help but be a fan of a race that humbles me, kicks my ass, and makes me feel grateful all in a few miles. Flirt with Dirt, I think its love.

5k : 29:50

10k : 1:10:21

Dirty Duo Time : 1:40:11 (9.3 miles)

xo, Ali

 

 

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.

 

 

Recipes I’ve Been Loving

crossfit, daily life, food, training

The times they are a-changing. Or so says, my favorite singer/writer/philosopher/poet Bob Dylan. And so they are. Usually I call it a day around 5, relax for a bit (some La Croix, book, and porch sitting time), make dinner, and read some more. With Crossfit evenings have become more busy. Three nights a week, I’m back home a little before seven, which means later dinners, and later bedtimes (not too late..10pm..).

With the time crunch planning dinner has become more important, especially because when we come walking through that door after working out, we are usually hungry.

Here are a few of the things that have been on regular rotation.

Meat and potatoes. This is the easiest, simplest thing we make. Usually I boil up some sweet potatoes and Bruno cooks up some ground beef or pork sausage, carrots, zuchinni, and summer squash. After sweet potatoes are boiled, I add some ghee and mash them. It doesn’t sound like much, but it is delicious. We probably make this twice a week. Maybe more.

One pan chorizo. From a Carrots ‘n’ Cake recipe. Confession: Typically I cook. Bruno does the dishes. We don’t have a dishwasher. One pot dishes are key. One pot dishes that are not bland and taste exceptionally delicious, especially key.

Smoky Black Bean and Sweet Potato Casserole. If I can remember to start this recipe ahead of time it is a game changer. It is nice to not have to worry about what to make, but just stick the pan in the oven and go. Also, sweet potatoes and plenty of cheese. Need I say more?

Shredded chicken salad. On Sundays, I stick a bunch of chicken breasts in the crockpot, add salt, olive oil, and probably way too much lemon juice and put it on for eight hours. I typically add it to salads or sweet potatoes (is there such a thing as too many sweet potatoes?). I’m thinking I might do this recipe for my next batch.

Recovery quinoa salad. This one is from my most-used cookbook Run Fast, Eat Slow. Instead of recovery though, I usually make this one on Friday’s as a pre-long run dinner with some salmon. I love it. Bruno loves it. The only thing wrong with the recipe is that it can take forever to chop everything up, but it makes plenty of leftovers so its worth it.

Do you have any favorite recipes?

xo, Ali