Monthly Archives: August 2013

Fitting It All In ….

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Life is busy.  For everyone.  For some, more so than others.  I won’t bore you with the details of how crazy busy I am but will give you an idea of how my week looks on the “Finish It” type marathon plan, with a little “extra” added in to finish out my TRI season.  I know that many of you are aspiring for BQs or definitive finish times but I’m not at a point in my life where I’m able willing to do what it takes for those results.  I encourage everyone to take a step back, be honest and look at their individual circumstances before making a definitive goal or training plan.   If your honest with yourself, usually the path is clear.

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In a typical week, I follow the plan below.  That being said, there are weeks where it doesn’t happen for a multitude of reasons.  Plus, if I have a twinge of pain or I know a muscle is tweaked, I play it safe.  I don’t get paid to run or TRI, these activities are hobbies in which I participate for fun and fitness.  There is nothing fun or fit about being injured.  In fact, I speak from experience when I say that injuries suck.  So for me, the answer is to listen to my body.

Monday – AM – Rest.  Weekends are hard and getting back to reality is even harder.  I plan to sleep in on Monday mornings so that I don’t feel guilty about skipping a workout.  PM – Speed work on the treadmill.  I use the iPhone app for the FIRST training plan that is associated with the Run Less Run Faster book.  I plug in my numbers and it spits out a training plan based upon a three day run week.  Perfect amount of run days with TRI training.  Plus the app is much easier to comprehend than trying to read the torn up hard copy of the book that my Weim ate last spring. 

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Tuesday – AM – 5 am CrossFit. PM – Swim (goal is to swim 1 mile or more)

Wednesday – AM – Tempo Run.  PM – Bike.  If life gets in the way, the tempo moves to evening and I skip the bike.

Thursday – AM – 5 am CrossFit.  PM – Swim (but this usually gets skipped.  Time is always an issue).

Friday – AM – Long Bike

Saturday – AM – Long Run

Sunday – Rest.  If all is well with the family and I feel decent then I go out for  recovery ride on the bike.  It’s a REALLY good day if I get to fit in a recovery ride.  Makes me super happy.  Smile

Yes, I’m obviously on a finish it plan.  I won’t be winning anything by spreading myself out like this but I’m doing my best, with my schedule to balance the family, the job, the commute, the swim, the bike, the run & making an attempt to get stronger with CrossFit.   Don’t ask me about training bricks because they don’t exist only happen a couple times a year.

Look at your schedule and plan your week.  When you have a plan, it’s easier to make it happen.  Is it necessary to check everything off the list, each and every week?  No.  But it’s easier to make adjustments when you have direction. 

** Finishing IS Winning ** Amanda – TooTallFritz **

SLS3 Compression Socks Winner & CrossFit Day 12

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Today is the day!  The Random Number Generator picked the winner of the SLS3 Pink Butterfly Compression socks!!  Who says #13 isn’t lucky?  Today is your day #13, Lisa Jones!!!  WhoooHoooo!  Congrats, girlie!

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Lisa, please send your mailing address to amanda@tootallfritz.com and I’ll send you these, except clean new ones.  Smile

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Everyone else, please shop SLS3 HERE and feel free to use the 15% off discount code:  TRI15 for anything in their store, which includes a variety of compression products including socks & TRI clothing, plus a full line of TRI products/suits/gear.  My newest love!

CrossFit Day 12!

WhoooHooo!  Okay, maybe only a half of a WhooHooo today cuz I probably won’t be able to lift my arms by lunch.

Today started with an amazing quote on the white board:

“Avoid the temptation to compare yourself to others who have completely different lives and set of goals”.  Julie Foucher

Thank you, Ms. Foucher.  Good reminder.

The WOD for today consisted of 4 rounds of the following with one minute at each station: Kettlebell Deadlifts (26#), Butterfly Abmat Sit-ups (with a weighted ball), Step Ups (24” Box), Ring Rows & a continuous parking lot RUN.  My form was corrected on the KB deadlifts, Step-Ups & Ring Rows.  Yes, I was still sleeping so I’m glad that J was watching to make sure I didn’t hurt myself.  I think.  Yes, definitely happy.

Rest for 1 minute, then repeat for a total of 4 rounds.  Not too bad.

Then we finished out with Death By Push-Ups.  Sounds miserable, right?  Yep, totally miserable.  One minute per round, go as many rounds as possible.  First round started with 5 push-ups.  Do the 5, then rest til the minute ends.  Then 6 push-up in the next minute.  Then 7, etc.  I completed 10 rounds, so finished the round with 15 push-ups in one minute, then basically caved because my arms were so shaky.  I didn’t even attempt the next round of 16.  So in all, I did 105 push-ups. Looks better to put it that way.  Smile

Our group of 5am F’N CrossFitters rockin’ out the push-ups!  Love these guys & gals!!!

Death By PushUps_FN CrossFitters

** Yes, My Arms Are Still Shaking ** Amanda – TooTallFritz **

Chicago Marathon Training ….

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While most runners in the CHI are a full 8 or 9 weeks into marathon training, I’ve only just begun.  Granted, I’m “kinda” in half marathon shape.  As in, I can run a half marathon if I don’t have to add any speed to the equation.  My body isn’t exactly in the right spot so I’m more of a shuffler than a runner at this point.  In fact, my feet even scuff at times because I just can’t  get those hamstrings to engage!!  Well, time is ticking and the Chicago Marathon will occur weather I’m ready or not, so last week I created a training plan.  No worries, this isn’t a “BQ or Bust” type plan but rather a “Finish It” plan.  And that, I can do.  I can finish it even if I shed a few tears along the way.

Saturday’s calendar showed a 15 miler.  That probably seems easy for those of you who are marathon training, and very daunting for those of you working the C25K plan.   My brain processed it right in the middle.  I knew it wouldn’t be easy but that I should be able to cover the distance.  I was fortunate in that I didn’t have to run alone.  Hubby’s schedule is changing and I believe that it will give me back Saturday mornings for running.  And I mean running on real trails, not withering away in agony on the treadmill.   Plus the run club has  a big crew on Saturday mornings so this makes me “Happy, Happy, Happy”.  (Yes, we are big Duck Dynasty fans!!)  Smile

Saturday morning F’N Runners, minus another 6 who were already out on the trial:

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I put in 6 miles before the crew arrived, a bit faster than I wanted, just shy of 9 min/mi pace.   I knew that wouldn’t bode well for the rest of the run but I was with other people apparently let it happen so am apparently the one who was willing to suffer the consequences.  Knowing that my pace would only be slipping, I settled in with the 10-10:30 group who were also running long on SAT morning.  I kinda felt like I was holding them back, which is almost always how I feel when I run with other people.  Who knows if that’s really the case or just my crazy brain talking?  Regardless, I ran with those lovely ladies for an additional 4 miles.  Fun times.  I talked non-stop and probably drove them crazy was thrilled to be running with a chatty crew.  Alas, the time came when I needed to turn back and they continued forward.  I had one poor lady make the flip with me.  And wow, it didn’t go well.  I pretty much struggled the last 3 miles back to the car.  I had to walk off and on.  Normally walking isn’t a problem with me but I had a partner.  Total guilt fest.  She said she didn’t mind.  Maybe she did, maybe she didn’t.  Who knows but it made me feel bad. 

All in all, I covered 15 miles.  That’s a win on the training plan because it’s in the done column; however, I still worry that ruined that lady’s run!!

Do you feel guilty when you run with others and they stick with you even when you are having a bad run? 

**  Amanda – TooTallFritz **

CrossFit Day 11 … EMOTM WOD

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One of the things about CrossFit that intimidates so many is the constant use of acronyms.   What the heck are they saying?  What do those letters on the white board actually mean?  Do I even want to know?  Probably not but you should know if you’re going to show up more than once.

If you find yourself moving thru the WODs (workouts of the day) and not having any flippin’ idea what those letters mean, then keep reading head over to the CrossFit Trussville post on “Terminology” and they will break it  down for you.

Today’s workout was the EMOTM, which stands for “Every Minute On The Minute”.    We were looking forward to a 30 minute session.  Two moves.  Stay at one station for a minute, then head to the second station for a minute.  Repeat.  Repeat. Repeat.  Both stations will be visited 15 times. 

EMOTM – 30 Minutes 

1)  10 Front Squats with a 26# Kettlebell – Keep kettlebell tight to chest so as not to damage low back.  Photo below from Get an Hourglass Figure but please note that we held kettlebell tight to our body, as in touching our chest.    Oh, and I’m pretty sure I didn’t get that low.  I did better after I warmed up but I have very tight hamstrings.

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2)  Jump rope.  Continuous for one minute.  Easy, right?  Well, kinda but this is a “mother” runner’s nightmare.  In fact, we all laughed when we saw it on the board.  I can’t jump on a trampoline, or up in the air, or jump rope, or sneeze without pissing dribbling in my pants.  Today was no different and I wasn’t alone.  Thank goodness I keep that spare towel in the trunk to put on my seat as I drive home after I learned my lesson the hard way HERE.

So it was an easy, straight forward workout.  I’m sure I’ll be sore later but I liked it.  Not too complicated.  In all we did 150 Front Squats with the 26# kettlebell & jumped as much rope as possible over the course of the 15 minutes (30 minute workout/2).

** Still Loving CrossFit ** Amanda – TooTallFritz **