CrossFit/ Running/ Weekly Workouts

Last Week’s Workouts

Happy Sunday my friends! It is a gorgeous day here in Winston, so I’m going to keep this short and get outside and walk the pup. Tommy and I started the day at church and then came to my place to make brunch. He’s out golfing and I’ve been working away on the computer while Maizey snoozes (computer work isn’t very exciting but it feels good to get caught up on some things!).

I’m really starting to feel like myself again now that I’m getting back in a running habit, which is due in large part to having a great running buddy. Unfortunately, that running buddy, Christian is moving this weekend (boo) so we’ll see how I do on my own…but I’m hoping I can find another running bud soon. (Come visit soon Christian!!!)

Speaking of running buddies, it really is so hard to find someone (or a group) that works well. There are so many variables that need to align – the right time of day, the right pace (or at least the right ballpark), someone that you really like (because 5 miles can get awkward will quick if you can’t stand the person), and someone who wants to run the same distance. But when the stars align, there is nothing better than having someone to run with, and I really treasure the friendships I’ve developed through running.

Anyway, onto last week’s workout recap!

M – 2.75 miles, 8:38 pace

T – 3 miles, 8:01 pace + Bootcamp

  • 10 minute AMRAP (as many rounds/reps as possible):
    • 20 situps
    • 15 box jumps
    • 10 burpees
  • 5 minute rest
  • 10 minute AMRAP
    • 20 flutter kicks
    • 15 kettlebell swings
    • 10 pull-ups (I used a band)

W – 4.5 miles, 8:39 pace + CrossFit

  • WOD: The SEVEN . 7 Rounds of:
    • 7 HSPU
    • 7 Thrusters (I did 55#)
    • 7 Knees to Elbows (I did hanging knee ups)
    • 7 Deadlifts (I did 125#)
    • 7 Burpees
    • 7 KB swings (I did 35#)
    • 7 Pull-ups (I did kipping pull-ups)


F – 5 miles, 8:18 pace (last run with Christian 🙁 but we followed up this run with an amazing breakfast at Mary’s Gourmet Diner…and instantly wondered why we hadn’t been doing this after every Friday run)


Sa – REST. I love lazy mornings with the pup on rest days! (I did go to the driving range for about an hour in the afternoon.)

Su – 6.25 miles, 8:28 pace. Such a beautiful morning!!


Total miles: 21.5

How I’m feeling: eh, okay. My right glute has been giving me issues for months, and today I randomly had some pretty severe shin splints in my right leg. I think it has to be related to my glute since it was only on that one side. I’m doing yoga 1x a week, taking more rest days than I have been for the past few months, trying to remember to ice, and foam rolling (but probably not enough). And as I type this all out, I’m thinking, okay, Teri, let’s do a better job with recovery. 🙂

My speed and mileage still aren’t where I want them, but I’m trying to be patient (and smart) about building a solid base before I really start pushing my training since I had such a nutzo last year with inconsistent running, running shoe changes, and injuries.

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