CrossFit/ Intervals/ Running

Last Week’s Workouts

Happy Sunday! This past week the weather finally improved (well, sort of) and I was able to run outside this week! I had to time my runs to avoid the rain and the wind was pretty nasty at times, but it is soooo nice to be running outside again after so much treadmill time the past few months.


Plus, hitting my goal paces feels easier outside, my hamstring and glute are happier outside, and running outside is just good for the soul. My runs on Monday and Tuesday made me SO happy. On Monday I had no plan; I just felt like running and it felt so easy and smooth. And during Tuesday’s interval run, I easily hit my goal paces. I was thrilled. Thursday and Saturday’s runs were a little harder, but that’s not too surprising given the distance and the timing with other workouts that I’d accumulated throughout the week.

Last Week’s Workouts

M – 5 miles, 38 min, average 7:35 pace + 1 mile cool-down run with the pup

T – Interval Day! 7 miles, 54 min, average 7:49 pace + CrossFit

  • 1 mile warm up
  • 1000m, 2000, 1000, 1000 at 7:05ish pace
    • 400 recovery run between each
  • 2 mile cool down jog
  • This was one of my favorite workouts in a long time! The structure made it work well mentally,  which helped me push through.
  • CrossFit
    • 15 minute EMOM:
      • Min 1: 10 Burpees Over the Bar
      • Min 2: 8 Deadlifts (115#)
      • Min 3: 6 handstand pushups (1 ab mat)
    • REST 8 minutes
    • 10 minute EMOM:
      • 10 Push Press (45#)
      • 10 Toes to Bar (I subbed in v-ups, my hands are still really torn up from last Saturday!)

W – easy, easy jog with the pup in the crazy wind (2 miles, average 12 min pace) + Hot Yoga at Paz Studios

Th – Tempo Run, 7 miles, average 7:42 pace

  • 10 min warm-up
  • ~5 miles tempo at 7:15 pace
  • 1 mile cool down

F – CrossFit Open 16.1 workout (scaled)

  • 20 minutes:
    • 25 ft front rack lunges with 35#
    • 8 burpees over the bar
    • 25 ft front rack lunges with 35#
    • 8 jumping pull-ups
  • I did scaled instead of RX because I’ve never tried lunges with a bar overhead, let alone a bar with 65#, and I’ve never tried chest to bar pull-ups. I didn’t want to hurt myself attempting the lunges and I didn’t want to completely fry my legs out before my long run the next day. Training for the Cherry Blossom 10 miler trumps the CrossFit Open for me.
  • That being said, I’m so happy I’m doing the Open! It’s especially fun doing the Open with Tommy. Let me know if you guys are interested in a post about what the heck the Open is – I had no clue before I started CrossFit and even then, I was kind of confused last year when it was going on.
  • I was really happy after the workout, but also kind of irritated because the way my workout section was set up: I had to spin around with the bar halfway through the lunges, which wasted a TON of time. But, still major kudos to the coaches at Top Tier for all their work on the logistics for the workout – I know they were there late on Thursday night getting it all set up! Jeff, Courtney, Tyler,  Mike – you’re the best!



S – Long Run, 11.5 miles, 1:32:32, 8:02 average pace


Total Miles: 33.5 miles

How I feel: My right glute and hamstring are still bothering me, but I don’t think they got worse this week – and the discomfort has been progressively getting worse in previous weeks. So, I think the treadmill is definitely a major contributor to those issues. That, and the whole not stretching thing (<–warning, there are a couple of icky pictures on that link from when I tore my hand open!). I made it to yoga this week though! Tommy came too and loved the heat!

P.S. I couldn’t blog my Friday Favorites like I planned because my camera isn’t registering on my computer when I plug it in and I had pictures to go with that post. Gah. I really need a new computer. I’ll share when I can get it to place nicely!

P.P.S. I love my city. The end.


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  • Reply

    I’m not sure if you’ve covered it before but I noticed in your gear that you’re not running in Vibrams anymore – can you talk about why you’ve made the switch (still to a minimal shoe)? Just curious 🙂

    • Reply
      Teri [a foodie stays fit]

      Yes! I’ve been meaning to blog about why I switched for a while – and now that I know there’s interest in the topic, it gives me extra motivation to blog about it! I’ll try to get to it in the next few weeks!

  • Reply
    Amber @ Busy, Bold, Blessed

    A lot of people were complaining online about the logistics of 16.1! My gym could only fit 2 people at one time (without a turn around, which I would’ve died doing), but thankfully the turf area outside of our gym wasn’t fully booked on Friday night when we did it, so some people did the WOD out there.

  • Reply
    Rosey Rebecca

    Awesome arm muscles, lady! And great job on the crossfit open!

    Sorry your glute and hamstring are still bugging you. Have you foam rolled? Maybe hit up a sports med doctor to make sure you don’t have anything seriously wrong. Also trying stretching your IT band and hip. Hope it feels better soon!

  • Reply
    Chelsea Dameron

    Please do tell us all about the open. Tell us everything, all day long! Excited for your life sister!

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