CrossFit/ Intervals/ Running/ Weekly Workouts

Last Week’s Workouts

First off, Maizey filed a complaint that she hasn’t been on the blog more frequently. Never mind that I revived her Instagram account, she’s still a diva. Okay, just kidding – I mostly wanted to show you her new hot pink collar and leash. NOW will people stop calling her a boy in the elevator? Sheesh people. 😉IMG_3800
Okay, on to the workout recap! My right hamstring has been bugging me for WEEKS so I took last week down a notch with additional rest days, hoping to save my legs for a long run Sunday. But then Saturday rolled around and my hamstring was so tight and cramped that it hurt to lift my leg to walk up a few steps. I think I tweaked it in the WOD. :/ Given that, I decided to bag my long run and take another rest day. It’s not worth it to me to gut through a long run, potentially making things exponentially worse, just to get in the mileage. I ran long last weekend and I’ll run long next weekend (assuming I take good care of myself this week – stretch, Teri, stretch), and taking one week off won’t derail my training for the Cherry Blossom 10  Miler. Moral of the story: check yourself before you wreck yourself.

M – Rest 

T – Intervals, 7 total miles, 54 minutes

  • 1.5 mile warm-up
  • 4 x 1200 (aiming for an interval run time 4:50-5:00 each time, which is about a 6:30ish pace) with 2 minute recovery jog in between each. I had to stop and stretch cranky right hamstring at each rest period too.
  • 1.75 mi cool down

W – 5000m row + 105# back squats (6 rounds of very other minute on the minute, 4 reps)

  • I warmed up for 5 minutes with easy rowing, did 7 repeats of 1 minute pick-ups and 1 minute easy, and then cooled down for 6 minutes or so until I hit 5K.
  • I thought rowing would save my legs from the impact of running. I was wrong. My hamstrings were so angry and never loosened up.
  • I went to the WOD after rowing but left halfway through (after the back squats). I wanted to save my legs for the next day’s tempo and just didn’t think I should push it any more that day.


Th – Tempo run, 6.5 total miles

  • 2 mile warm-up (I almost threw in the towel after 1/2 mile because my legs were so grumpy; I even got off the treadmill, picked up my bag and started to leave. But then…I walked back to the treadmill after a little self pep talk; I told myself that my dad is walking on the treadmill every day, even when he doesn’t want to, and I could too. I’m glad I did because things eventually loosened up.)
  • 3.5 miles at 7:30 pace
  • 1 mile cool down run
  • I was hoping to do 5 miles at a 7:20 pace but it just wasn’t in the cards. I was happy with this run though.

F – Rest day

S – WOD at Metro CrossFit. I visited Hilary in Charlotte and we worked out together while I there. It was so fun to see old workout friends and one of my favorite coaches, whom I found out is leaving Metro to go coach at CrossFit 77. Congrats and good luck Tyler!


  • Daniel  Hero WOD:
    • 50 pull-ups
    • 400 m row (Hilary and I rowed instead of the prescribed run; she’s also fighting a cranky glute)
    • 21 thrusters
    • 800 m row
    • 21 thrusters
    • 400 m row
    • 50 pull-ups

The workout tore up my hands though; I did all 100 pull-ups (kipping). Tommy exhibited true love and popped my blister and cut back my torn skin because I’m too much of a sissy to do it myself.



Su – Rest

Total miles: 13.5 miles

Okay, as I was writing this, I’m thinking that maybe I didn’t make last week enough as recovery as my body needed, even though I cut way back on my mileage. I should probably evaluate my workouts and how I’m feeling midweek instead of just at the end of the week when I do these weekly recaps. And oh, yoga is noticeably absent. Gah. Maybe what will help is to plan my workouts out for the week in advance, scheduling yoga in there, and holding that workout sacred like I do my key runs (intervals, tempo, and a long run).

How do you make yourself stretch or go to yoga when you’re just not feeling it? Any suggestions? My best running bud Anna recommended and one of my CrossFit coaches swears by RomWod, so I will definitely put one or both of those on the workout agenda this week!

On another note: THANK YOU THANK YOU THANK YOU for all your kind words and support with my eBook Healthy Not Hectic: a 21 Day Fix! Thank you especially to those of you who purchased it and who shared about it! Y’all are the best. I truly hope you find it useful!

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  • Rebecca @ Strength and Sunshine

    Do yoga with me is the best!! Fiji McAlpine’s classes are my life! Power and Precision is the best!

    • Teri [a foodie stays fit]

      I’ll definitely check out Fiji’s classes – thank you!! I tried a hamstring focused video last night and it was too hard for how tired my legs were. I need more low-key stuff apparently. ha!

  • Amber @ Busy, Bold, Blessed

    Hand rips are the worst! I’ve been playing this game for a while with my back, always walking the line of trying to be mindful and lifting all the heavy things! I usually feel fine doing the WOD and then the next day I’m like maybe that wasn’t a good choice. I also need to stretch and do push aways 24/7… but I typically forget when I feel good and then I end up back at square one. It’s a frustrating cycle for me. I’m still trying to figure things out.

    • Teri [a foodie stays fit]

      I’m glad I’m not the only one who struggles with this! My gym sometimes does RomWod after shorter workouts but it’s not often. I wish they had a standing day where they did it to force me into stretching! Have you tried RomWod?

  • Meghan

    I second Fiji McAlpine… Her classes are a real workout!

    • Teri [a foodie stays fit]

      Thank you!! Any recommendations for more low key classes? Sometimes I just want a good stretch and not a total workout! 🙂

  • Nancy

    Oh flappers! Hurt! The worst! One thing I don’t miss about CrossFit haha.

    • Teri [a foodie stays fit]

      seriously…my hands are not very lady like. :/

      Did you blog about why you quit CrossFit? I’m curious.

  • jen

    i have no suggestions for how to get yourself to stretch or do yoga, other than knowing that doing it will prevent further injury… i’ve had an ongoing quad/TFL/hamstring thing going on for MONTHS and actually just went to see a physiotherapist/chiropractor today who did all kinds of painful things on me and said it’s just been building and building for a while. it made me wish i’d been more diligent about stretching and yoga…!

  • Julie

    That pic of your hand was seriously disgusting. Wish I could unsee that. That’s a pet peeve of mine when people post gross stuff to FB, & I can’t avoid seeing it as I scroll down. Maybe a link instead that says, “Hey if you have a strong stomach & like looking at gross stuff, here ya go!” 😛 Hope you’re all healed soon (legs & hand).

    • Teri [a foodie stays fit]

      I’m so sorry! I also have a weak stomach and haaaaate gross pictures – I didn’t think those were too bad. I’ll definitely put a warning next time!!!

  • Rosey Rebecca

    Ouch to both your hands and your hammies. Hope both feel better soon!.

    And I’m glad I’m not the only one that gets irrationally frustrated when people refer to my pet as the wrong gender. Like, I JUST TOLD YOU her name is Princess. Why would you call her a boy? GAH!

  • Rosey Rebecca

    p.s. I totally just followed your dog on IG. We’re BFFs now. Bring HER to our meetup or I’m not coming. JK (maybe)