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!

Monday Miles : January 21 – 27, 2019

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

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

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

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

1 – 21 : JasYoga Back Relief.

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

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

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

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

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

1 – 27 : Rest.

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

Onward!

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

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

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

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

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

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

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

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

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

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

1 – 20 : Rest. Rest. Rest.

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

Onward!

Monday Miles : 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!

bawbeeseinthefog.jpg

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