A WOD And Then some!

“Wake up with DETERMINATION,

Go to bed with SATISFACTION.”  – Unknown via Pinterest

Today’s WOD

Warm up:

4 Min of Partner Assist Handstand Hold
4 Mins Practice Double Unders

2 Rounds Partner Rowing 1 Min While Partner Planks

Mobility:   6 Minutes

WOD:

2 Rounds for Time: Ring Muscle Ups* OR 20 Pull ups + 20 Ring Dips
20 Pistols (10 L/R) or 50 Air Squats

Then Do:

10 Min AMRAP of 200 M Run
15 Box Jumps (30/24)

*I don’t have the strength to do Muscle Ups….yet, so I did pull ups & ring dips (both with the assistance of a band).  Initially I was hesitant performing the box jumps on the 24 inch box because my shins are still healing from last week’s slip.  With encouragement– actually it was more like a direct order from the instructor I “man-upped” and completed my rounds on the 24″.   Whew, no slip ups!

Although I’ve completed more challenging WOD’s, I was still fatigued when I finished.  Tomorrow’s WOD might be one to contend with.

Immediately after the class, hubby and I made a few stops to get supplies to begin painting Tailor’s room.  Once we got home, I ate a quick snack (a Gala apple & some cashews) and started priming the wall.  The primer needed one hour to dry.

During the hour wait, an intense urge of wanting to run returned.  I wanted to run yesterday, but the day got away from me and I ran out of time.  Mentally I went back and forth. Should I or shouldn’t I?  Hubby said, “just go run, you know you want to!”

That’s all I needed, so I ran. My sore hip is healing and I don’t want to push it, so I planned to run 3 easy miles.  Well… it felt darn good to be out there, I ran longer. Lol!  Trying to put how I felt into words is difficult.  As I listened to my favorite play list, I laughed and enjoyed every step. My run was heavenly!!

While cooling off and walking up the driveway, I looked at my stats and fell out laughing in amazement. This is what I saw:

 

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During my run, I didn’t feel like I was running hard, I got into a nice rhythm and ran at a comfortable pace.  There is no doubt that I am seeing the wonderful benefits of CrossFit.   Even though I haven’t ran much in the past two-months, my pace and splits continue to improve.  I am over-joyed!

TTYL!


The Longest 1.6 Ever!

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” ~ Conrad Hilton


TODAY’S STATS
:

Distance:     10:01 miles
Duration:     1:49:40
Pace:             10:57 min/miles
Calories:       1398

“Come on girl!  You’ve never been a quitter!  Don’t quit now!  Come on… get your a** in gear!!!”  Someone around 8.4 miles, my hamstrings and quadriceps felt weighted.  Those muscles felt like five pounds of weights were strapped to my thighs with heavy electrical tape.  The goal for today was 10 miles.  Typically 10 miles is cake for me, but I think running in the unexpected heat took a toll on my body. While I was well hydrated, the last time I ran in 85+ temps was probably Fall 2012.  I don’t know about other runners, but my body has to become conditioned and acclimated to the summer temps. In Jersey, we’ve gone from 70ish spring like weather to a four-day 90 degree heat wave.

I had to talk.. more like yell at myself to keep going.  I swear there’s a beastly coach residing within me. She appears only when I am on the verge of quitting.  Her harsh and demonic like voice forces me to push myself beyond, what I think is my breaking point, to keep moving.  I stopped briefly only to take swags of water from my bottle or to douse my body with ice-cold water from neighbors sparsely running sprinklers.  Still the remaining 1.6 seemed like another eight miles down the road.  Mistakenly I listed to my MapMyRun voice update every .3 miles, which made the remaining distance feel even longer.   That was not smart.  Finally I did a quick body check:

Do my knees hurt?  No.  Cramps?  No.  Feel dizzy?  No.  Chest pains?  No.  Do I feel pain…anywhere?  No.  Then keep moving and stop looking for an excuse to stop!

The desire to quit is internal.  If we are not careful, external forces such as negative energy from those around us can trick us into giving up.  Just as Conrad Hilton affirms , Successful people keep moving.  They make mistakes, but they don’t quit. So there you have it…

Keep it movin and have a great weekend!


Walk When You Have to

“Run when you can, walk when you have to,
crawl if you must; just never give up.”

                                                                         -Dean Karnazes

Today’s run…

Distance:  7.76 miles

Pace:  10:16 min/miles

Duration:  1:19:39

Calories Burned:  1065

The quote pretty much sums up today’s run. My run ended with a walk, but I would have crawled if I had to.  Right now, I am stretched out on the bedroom floor with an ice pack on the side of my knee.  For once, I’m not stressing about how this knee pain—it is pain, not discomfort—is going to affect the upcoming season.   There’s no need to stress.  If I have to reduce my miles, then my body is telling me that I need to strengthen other areas, such as my hams and quads.  I can live with that.

Today I felt the need to redeem myself.  Why?  Yesterday was my first Easter Sunday that I did absolutely nothing, not even our traditional family dinner.  Instead I ordered out and ate hot wings, a white pizza with fresh spinach, roasted peppers and garlic for brunch.  I should have washed it down with a cold beer, but my conscience wouldn’t let me go that far.  LOL!  I filled my gigantic beer glass with fresh lemon water.   What else did I do?   I tried the coach potato hat on for size.  Sitting on the sofa watching TV and reading was cool for a minute, but I don’t understand how people can do that. I felt guilty as heck going to bed last night.

Anyway, if the pain persists, I will see one of my favorite sports doctors at the Rothman Institute.  Although my run was cut short by knee pain, my run was great.  Taking in the fresh warm air and April’s sunshine, is all that I needed to get my day and the month started.

Enjoy the day!


I Started…

….I finished!

Today's stats.

Finishing what you start, is what really matters.  Around the four mile mark, I felt like quitting today, but that wasn’t an option.  Pushing through the discomfort (probably from last night’s Corona, hot wings, and french fries), and reminding myself, “Mind over matter,” help me to finish.  I pushed through the discomfort and exceeded my goal of 8 miles today.  Yay!!

Don’t get hung up on somebody’s elses numbers.  My advice to the new runners and walkers is to focus on your goals.  Don’t look at my numbers and think I’m great and that you’ll never get there.  Because  somebody else is looking at my numbers and saying, “damn she’s slow!”  LOL!!  But it really doesn’t matter.  Fitness is about maintaining overall good health and well-being.

Keep it movin’ and remember to have fun!