Archives for category: Rest Day

Bike Ride (Totally leisure. Nothing hardcore about it.. besides some  hills.)

10mi

CrossFit WOD:

Skill WOD-
Max Reps- Rope Climbs (10)
3 Rounds-1 min on, 1 min off

Max Reps- Dubs (112)
3 Rounds-1 min on, 1 min off

WOD- For time. (75lbs)
10-8-6-4-2

Power Cleans
Shoulder to Overhead
Back Squats
Lateral OTB Burpees

Today’s WOD was SO HARD. My arms were dead after the first 18 reps. I debated between going lighter than 75, or sticking with it. Finally I decided to suck it up and just do it.

I had to take a lot of breaks and set the bar down a lot. You know it sucks when the BURPEES are a relief. And I hate burpees.

So with my awfully hard time at CrossFit today (my first day back since wisdom teeth day), I give you the Advantages/ Disadvantages of not working out for a really long time. Or so it felt like.

ADVANTAGES:

1. Um… You get a lot of rest?

 

……. Yup.

 

DISADVANTAGES:

1. You feel like poopey the next time you work out.

2. You get tired easily throughout the day / you have ZERO energy.

3. You eat more. Like, lots more. Ice cream daily.

4. You become weak. Lifting your dog is hard.

5. You have trouble sleeping at night.

6. You are bored because you don’t have CrossFit/Running in your life.

7. You watch channels in Spanish because there’s nothing on the English ones.

8. You spend way too much time on the internet. Doing absolutely nothing.

9. You play too much Candy Crush – but still get nowhere.

10. You see other people that you work out with in public and you feel guilty.

11. You have nothing to blog about, so you feel like a failure.

12. You have dreams about running/ CrossFit because THAT’S HOW MUCH YOU MISS IT.

 

So there you go, folks. I know it wasn’t necessarily my fault that I couldn’t go to CrossFit or go run, but these are still things I experience when I don’t workout/ exercise for a while.

My conclusion is to stay active every day. Doesn’t matter how you do it, just as long as you do something!

Run on.

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Traveling ALL DAY. I’m still not home, I’m sitting in my sister’s basement in Manhattan… KS that is. The Little Apple, not the Big Apple.

So as most of you know, I have this crazy cyber-stalkish thing going on with my favorite blogger, SkinnyRunner.

Yep, no denying it. I think she’s smart and quirky and I love to read her posts. It’s like an addiction or something.

A few days ago, I got mentioned! YAY! Okay, well I sent in a few pics of me and Mirda from San Diego. She posted it. I felt special.

So HELLO to my new viewers, y’all are at home here.

In honor of SR and my sis, who I’ve spent the past week with & who is running her first half in the fall, I am going to reblog part of her advice from Feb of 2012 about running your first race. I love it, it’s GREAT stuff. It helped me get through my first marathon! Enjoy!

“So let’s dive in first with running tips; you’ve probably heard of these before, but I steal all my information from others so get used to it.

*Don’t try anything new on race day.  Nothing new: no new shoes, new food, new outfit, new pace, nothing new.

There will inevitably be someone who’s all “I did everything new on race day and still PR’ed.”  Great, good for you.  You want a cookie?

If you’re a new runner, there’s no upside in risking a blister, an upset stomach, or some nice chafing.  Why risk it?

Use a (training) long run as a dress rehearsal and treat it like the race: run your race pace, eat your pre-race breakfast, take in your race fuel, etc so you have a feel for how race day will be.

A gear tip: set out all your gear the night before, from shoes all the way up to headgear.  Plug in your electronics nearby your pile of stuff so in the early morning head fog, you won’t forget anything because it’s all together.

IMGP1902 SoCal Running

(There’s a good checklist on that site too of all marathon gear you might need)

*Start the race at the pace you trained at, not your I’m geeked up and superstoked pace

Everyone does this – we get excited, nervous, full of energy and rip off the line running way too fast, but for first time racers, the faster you start, the slower you’re gonna finish.  Take it easy the first couple miles and then put the hammer down and finish strong.

*Take in fuel whether that’s energy drinks, gels, bites, etc

If you’re running 13 miles, I think you should be taking in calories somehow.  This goes back to doing your dress rehearsal run – figure out in training what type of fuel works best for you.  Some people have iron stomachs and could eat a traffic cone while others can only do one specific brand of energy drink.  Know what works for you.

Now, onto racing etiquette and courtesy:

*Start in the right corral according to the time you are going to run: not your wishful thinking time but a realistic time.

A huge complaint of pretty much all racers is when people don’t start in the correct corral because it makes everyone’s start more chaotic and less efficient.

For example, if this is your first race and you’ve been training to run a 2:00 half, then get in the 2 hr. corral even if you see some 1:50 people that you could beat or you feel really good that day.  Get in the corral that correlates with the pace you’ve trained at.

Whatever you do, don’t hop in the front corrals because you think it’s advantageous to start earlier.  not at all.  Almost all races have chip timing so your time doesn’t start until you cross the start line.

All that happens when you start too fast is that you get passed by a bunch of people (demoralizing) or you start off way too fast and then blow up at the finish.

Rock_N_Roll_Marathon_Start

So pick a corral that’s realistic for you.  You don’t win a race in the first mile; it’s the last ones that are important.  And you can always speed up after the first few miles.

*If you need to stop, walk, stretch, whatever, move over to the side of the course, preferably the right side. 

Don’t ever just stop in the middle of the road -you could get hurt, someone could hit you from behind, etc.  Think of cars driving: if the one in front of you stops suddenly, there’s gonna be a wreck.  So gently move over to the side when you need to stop.  And it’s ok to stop and walk!

*When going through aid stations, you don’t have to grab the first cup.

In big races, there are tons of volunteers handing out cups every 2ish miles so don’t swerve over to grab the first cup you see; go on a little bit where it’s less crowded.  It’s less energy you’re having to expend and lessens the risk of colliding with someone.

*After you drink, look around before tossing the cup. 

It’s usually best to toss it to the side of the road and not just drop it at your feet.  If you see trash cans, try to aim for those. A drinking tip:pinch the cup together to make a little spout which makes it easier to gulp down.

water-during-run source

*If you have to hawk a loogie, look behind you before you do.  Move over to the side if need be.

*Thank the volunteers.

They’re out there just as long as you are but not getting any glory or endorphin high so try to smile or say thank you when can.

*At the finish, move on through it.

There’s going to be hundreds of people sprinting in hard behind you so grab your medal, water and space blanket and keep on walking a little further until you’re out of the crowd.  Then stretch out, sit down, get something in your system without being run over by other runners.

To sum it up, it’s important to start in the correct corral and then while racing, think of what you’d want the runner in front of you to do.  Would you want them to suddenly swerve right in front of you, toss their gel wrapper right over their shoulder, stop right in the middle and tie their shoe?”

Now back to me.

I love y’all, you’re fantastic. I plan on a 5:30am run, I have some errands to do (like applying for a job in the fall.. yay college!) in the morning and getting some awesome stuff ready for fundraising for TNT! Then when I get home it’s CrossFit time. No days off! … Well.. Today doesn’t count.

Run on.

I’VE MISSED YOU ALL SO MUCH!

My crazy graduation weekend is over. Whew!

Now let’s see on where I should begin…

Wednesday Night: Senior Movie Night in the auditorium. We watched “Here Comes The Boom.” It was SO GOOD. If you missed this night and you’re a senior, I’m really sorry. It was  so much fun. And we got my favorite food: popcorn.

Thursday was our last day of school. I didn’t do much on this day, and I wore wedges all day as well. Ridiculous!

Thursday night was our Senior Campout. This is when the senior class gets to stay out at the school! One of our crazy kids in our class brought an above-ground swimming pool and the Fire Department filled it up for us. There was no way I was going swimming in that thing. Yuck. I’d probably get some kind of skin condition.

Friday night was Taylor’s graduation party! I just got to hang out, talk, and eat. Some of my favorite things! For Taylor’s graduation present, I made him a scrapbook of our past 4 years of high school together. That thing was HUGE. Lots of great memories with one great guy!

Saturday morning was graduation. It started at 10:30. With 440 kids in our senior class, it took a while to get through all the names. When it finally came my time to shine, I got my diploma, hugged Jeff Heirs (one of the coolest dudes EVER), and then my graduation cap fell off. Awesome. I’m going in the history books, kiddos.

Saturday afternoon was my graduation party. Taylor and I hit up about 5 parties before I needed to be home for mine. Mine went from 4-9, when it was only supposed to go from 4-7. But that’s ok! It was a windy MESS outside. Winds reaching up to 60mph. I’m pretty sure we hosted almost 200 people in my house! There was hardly any room to breathe! IT WAS AWESOME.

Sunday was Erin Pyle’s race. Mirda and I killed it in the 1 mile… but I’m not going to talk about the 5K. Let’s just say it was my first bad race. I’m still upset with myself.

So now, enjoy some pictures from my weekend! I’ve caught you all back up, now I have to get back to training! 20mi tomorrow morning! BRING IT ON!

This slideshow requires JavaScript.

This slideshow requires JavaScript.

Run on.

Hey guys!

Excuse my lack of posting the past few days! Thursday was Taylor’s birthday.

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Yesterday I was at baseball games until 12:30am.

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And today I went gambling in OK with Taylor and his parents for his 18th birthday!

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Big money. Hahaha JK. I lost a lot of money.

I just wanted to update all you great people on my cray cray life!

What are you guys doing this weekend?

Run on.

Running Track:

3.5 mi

Weights:

3×3 Clean w/ Split Jerk

3×5 Front Squat

3×10 DB Step Ups

3×10 BB Front Lunges

3×10 Overhead Plate Pause Squat

3×10 DB Romanian Deadlift to Triple Extension

3×10 Overhead Plate Walking Lunges

3×10 BB Reverse Grip Lat Pulls

3×10 Hamstring Blowouts

3×10 BB Overhead Squat

3 Min Plank – Different Variations Throughout

Hey y’all!

This weekend I rested, went on a date, and cooked… Yep. That’s about it.

I didn’t get any running in, because I am still coughing up a storm. Boo me.

I’m pretty sure I’ve tried everything. I’ve been taking antibiotics twice a day, drinking a cup of disgusting Emergen-C twice a day, mucinex at least once a day, I’ve tried…

VapoRub. I now smell awful.

VapoRub. I now smell awful.

Warm tea... I really hate warm tea. I'm an iced tea kind of gal.

Warm tea… I really hate warm tea. I’m an iced tea kind of gal.

and…

...

Breathing treatments.

Breathing treatments.

and lastly…

Lots of rest with Keena... And with my Brooks PureCadence on.

Lots of rest with Keena… And with my Brooks PureCadence on.

Still no luck. Ah well. On the bright side, today I got to eat a lot for snack day today in TOC. And guess who made it all… ME!

I spent most of the day cooking yesterday. It was requested for me to cook Italian food. So what do I cook for that? Here’s what was on the menu (almost all new things to me, and some of it’s not Italian!)

-Veggie & Fruit Trays

– Puffins (Little filling-stuffed pastries)

– Italian Bread (store bought)

– Minestrone Soup

– Pizza (from Pizza Hut.. Just incase soup flunked.)

– Italian Wraps

– Italian Cream Cake (Heaven)

Everything turned out really well! I was surprised with myself! Especially the pizza. I slaved over that for hours.

Okay. Well I think it’s time for another round of antibiotics/ emergen-c. Pray for me, I don’t want to take any more rest days! I can’t really afford it… 😦

Run on.

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