Pre

"To give anything less than your best is to sacrifice the gift." -Steve Prefontaine

For anyone who is familiar with Steve Prefontaine, you know that he was half wild and whole heart. In his short life, he showed the world what it was to go as hard as you can for as long as you can. He wasn't interested in playing games and not giving every ounce he had. This has to be my philosophy if this training is going to work. I have a feeling that Steve would have loved Crossfit Endurance. So as I move forward this week, the quote at the top is what I am going to remember. God gave us all gifts, so what are we waiting for?

Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain. -1 Corinthians 15:58

Nutrition:
Going well, still a few minor mishaps, although overall much better decisions are being made. I think that the homemade almond protein bars are my saving grace along with carrot sticks and homemade hummus. Also had a great salad for lunch yesterday... a drizzle of olive oil and lemon juice with a touch of coarse sea salt and fresh ground pepper is better than any bottled salad dressing. Oh yeah, if if you are bored with your quinoa, try a quinoa porridge for breakfast with cinnamon and nutmeg. Delicious!

Workouts:
Monday - Double WOD (AM/PM) (already blogged)

Tuesday - AM CF WOD (already blogged)

Wednesday- AM Crossfit
Strength - Press 1 rep max - 80# (used to be 65#)
WOD - 5 RFT (20 SDLHP 65#, 15 pull-ups) Time: 21:46 Rx

PM Crossfit
WOD - 3 RFT (15 hang cleans 65#, 30 GHDSU, 15 thrusters 65#, 15 burpees) Time: 16:45

Thursday - REST (the first one in more days that I can count)

Friday - AM Crossfit
Strength - Deadlift 1 rep max - 235# (never maxed out before, but done 170 during WOD)
WOD - 3 RFT (10 ground to overhead 85# (95# Rx), 15 burpees, 20 KB swings 1 pood)
Time: 13:34

"I am going to work so that it is a pure guts race. In the end, if it is, I am the only one who can win it." -Steve Prefontaine

Oops.

How do you mess up on day one?

Planning. It really goes farther than we think. Today I started well. Basically it broke down into working out, protein shake, great breakfast, snack, lunch, then the wheels fell off. Why? I didn't plan well enough. I could blame the fact that I had to spend 4+ hours after school taking tickets on for basketball games for my sugar, coffee, and pizza indulgence. I could say that I really didn't have a choice because I was out of the house, confined to a chair for 4 hours, and just had no other options. Really? Who am I kidding? It is my fault. After an almost perfect day, I made the conscious decision to call Clay and tell him that "We needed a cheese pizza" because we were both so late coming home (8PM). It is now roughly 20 min post pizza indulgence and about 2 hours past my 5:45 PM coffee and dessert (it was gluten-free...), and I already feel awful. It is like my body is rebelling instantly. I had such high hopes for today. I was ready to conquer the world on my new paleo and Crossfit/Crossfit Endurance plan, except I didn't plan well enough. There are so many better options, I just didn't take them, and now I feel like garbage. Thank goodness this isn't a double WOD day or I might be puking. Well, tomorrow is a new day. It's going to start off well and END WELL. Busy lives are easy to make excuses for lazy, unhealthy habits. I am actually thankful that I feel so bad. Good reminder. Food is fuel. Crappy food = crappy fuel. Fix it.

Nutrition
5:15 AM - 5 Sports Beans (preworkout) and H2O
6:45 - coffee w/coconut milk and honey, 2 eggs scrambled with fresh tomato, 13 Mary's Gone Crackers, 1 homemade almond protein bar (Thanks Dr. P!)
9:55 AM - banana and very small apple
12:45 - green leaf lettuce, English cucumber, baked salmon, and fresh blueberries, H20, and a plain baked sweet potato
5:45 a few bites of dessert, 1/2 muffin, and a cup of coffee (Starbucks drip-brew with half and half and honey)
8:00 4 pieces of Fox's cheese pizza and 1/2 glass of white wine

P.S. How do I fix that issue of not getting home early enough? I bring some Lara bars just in case and drink more water! Some sugar, but a much better option when I am stuck. Then eat a light salad at home loaded with raw veggies.

Workout
5:30 AM
3 Rounds for Time:
25 Wall Ball (14#, 10 ft target)
25 Knees to Elbows
25 Push-Ups
25 Double Unders
25 Box Jumps (20")

Time - 20:20

Exhausted at finish (laying on floor), but think I can go harder. Need to take fewer breaks and push to fatigue ALL the time. Upper body and abs are very sore from yesterday's double WOD and this morning. Very tired today during 5th period and after lunch. Felt good food wise until now. Actually am developing a headache as well. I know better. Need to do better.

P.S. I am actually a little relieved that I am not supposed to run till next week. It feels good to just go all out at Crossfit and know that I don't need to slog through another running workout later. This is going to be an adventure.

I am ready.

Part 1

I love to run. I don't know why. But I love it. I don't love that despite training longer and pouring over literature on how to run, I never get any faster at the marathon distance. Last summer and fall, I PR'd at all the distances from 5K to half-marathon, but my goal of qualifying for Boston has still eluded me. In fact, after my first real attempt, I came within 4 seconds. Since then, I have run 4 more and gotten slower. In my heart, I know that God has something great for me planned. I've always hoped that it would be something that has to do with athletics. Since volleyball, softball, and basketball don't have much promise for a 31 year old female, I turned to running. But now, I am sick of the traditional training plans and all the hours I spend away from my husband and son.

Part 2

I love Crossfit. I have been doing it consistently since June, and absolutely think it rocks. And I don't completely stink at it. In fact, I can actually do some things well, mostly when they don't have to do with a barbell. For some time now, I have been trying to do both a traditional training program for marathons and full-time Crossfit. Yes, I am tired. But I am also fed up. Despite doing workouts completely tired and not even close to recovered, I have tried to slog though, without improvement (running). This has been going on right up until I decided to sign up for my first Crossfit Competition, The Garage Games, last Sunday. They are in just a few short weeks, and I know that I may not be as strong as the women there, but I am going to rock every WOD as hard as I can. So this all got me thinking...

Part 3

Unscared. That is the name of Brian McKenzie's blog, who is the founder of Crossfit Endurance. I had heard of CFE before, but didn't really pay a whole lot of attention. I got on the website while my son was napping on Saturday afternoon, and ended up spending 3 hours that day researching the concept. His theory goes against everything that I have ever heard or read. He claims that short-high intensity workouts will translate to aerobic capacity in all distance racing (even 100-mile ultras and Iron distance races). He claims that his methods will train you for an Ironman on less than 10 hours per week. As my first thought was... "You are out of your mind". But I kept reading. I even posted a few questions on the forum. And I got a response. I asked how to convert to this style of training and if there was time to do prior to the Nashville Country Music Marathon. The answer was yes. And it gave a plan. Was I really considering this? We are talking about just 4-5 regular Crossfit WOD (mostly 20 min or less in duration), and 2-3 CFE running WOD's per week. Really?

Part 4

I am ready. The definition of insanity is doing the same thing over and over and expecting different results. Bottom line. I am selling out. I am in. Bring on the protein powder and paleo. I am about to follow this to the letter.

P.S. Check out this month's issue (Feb. 2011) of Triathlete Magazine. Find the Crossfit article.

Flying.

Today I asked our baby sitter to come over in the afternoon so I could go on a long run while Clay was working. 12 miles. I downloaded a few podcasts (Joyce Meyer, Coffee Break Spanish) and listened to a few of my favorite Christian Rock tunes. At some points in my run, I could feel someone pushing me. I could feel my legs really begin to move. It was mostly at the end of my run, which doesn't make a whole lot of sense to non-runners. Those of you who make it through the wall and know that amazing feeling of the endorphins running through your system know what I am talking about. It is so incredible that God created us to be able to push through something as strenuous to our bodies as running 12 miles in the cold. It really does go along with everything we know about God but usually don't trust. We don't believe God when He tells us that He will reward our hard work and that we can do all things through Him. That incredible feeling you get after you have no energy left, and you keep going. The wall in front of you crumbles. Then you feel it and you're flying. When I got back in the house, our baby sitter looked at me and said, "I just don't understand how you go out there and run that far." I told her that for me, it was a spiritual thing. It was my time alone with God, and that it was incredible. This smile came over her. She just replied, "That's amesome." I could tell that she kind of understood why I do it. Running is my meditation. It is my prayer. It is my way to glorify the Lord. Thank you God for all you have given me. Without you it means nothing.

Prayer Request for the Day: For joy. For peace. For love. For everyone.

Song of the Day: The Twenty-First Time -Monk and Neagle

This song is very dear to my heart. I heard it for the first time the other day after I gave a few dollars to a man who was hungry, which I don't usually stop to do if I am in the car at the corner of Old Fort and Thomson Lane at night time. I just felt this strange voice tell me to roll down the window and give him some money. The man said "God bless you." I was really taken aback. Then I turned on the radio and this song was playing. Talk about a direct line to the Lord. If you have a chance, listen to it. It was a life changing experience

Isaiah 40:31 But those who hope in the Lord will renew their strength. They soar on wings like eagles. They will run and not grow weary, they will walk and not faint.

Resolutions...

It's so easy to make a resolution. All last night, you could hear the TV announcers and emcees asking people about them. Most people sputter something about losing weight,exercising more, or quitting smoking. How many people actually follow through? If you made a resolution to lose weight, did you get up and eat a healthy breakfast today? If you are going to exercise more, have you gone to the gym yet? I really think that so many people fail, including myself, because we easily forget to factor in our greatest source of strength and power... God. He is the one who can give our trials meaning and strength to our efforts. Not only that, but He loves you so much and wants to help you! No matter what your resolution is, start the day by asking God to help you. It's amazing what He can do. For me, it is about having the commitment run in such a way that I can glorify God by using the talents He has given me. Not huffing and puffing when it's cold outside or rationalizing why it's okay for me to eat just one more mint brownie instead of a healthy snack. On that note, I am off to the gym for some cross training. I was blessed to have a great workout yesterday (my faster mile time ever!!!) and don't want to get lazy on the first day of the year.

Whatever your resolution may be, I will pray that your efforts are blessed.

Prayer Request for the Day: for all your RESOLUTIONS!

Psalm 81:31-33 "For who is God besides the LORD? And who is the ROCK except our God? It is God who arms me with strength and makes my way perfect. He makes my feet like the feet of a deer; He enables me to stand on the heights."

Song of the Day: I'm Letting Go by Francesca Battistelli

Turkey, Cookies, and Coffee

I don't know about you, but for me, the holidays bring much joy, much food, and a lack of will to get my lazy rear outside to run. Like most of you I suppose, I have skipped running a couple of days over the last few weeks. It seems almost like an inconvenience to put on my running gear to go outside in cold, rain, wind, and/or snow while there are warm cookies and hot chocolate awaiting me inside the house. As I reluctantly suit up to go out, I begin to remember what those cookies are going to do to my lazy rear. So I head out, usually slowly at first, then warm up and once again enjoy my run. I also enjoy the fact that I can eat one extra cookie. People laugh when runners say "I like to run because I like to eat." At this time of year, however, it is really true. Well, I have still managed to get in my long runs, as well as a good 5K on Thanksgiving. On that note, I am off to take my dehydrated self out for a four miler. I hope that you are enjoying time with friends and family and an extra cookie here and there.

Reminder: Rudolph Red Nose 5K in Nashville tomorrow 6:30 PM. WOC Running Group will take a picture at 6:00 PM at the starting line.

Prayer Request for the Day: My mom. She is recuperating from foot surgery.

Song for the Day: The Wexford Carol Yo-Yo Ma, Allison Krauss, and Natalie McMaster

Luke 2 :9-11 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, "Do not be afraid. I bring you good news of great joy that will be for all people. Today in the town of David a Savior has been born to you; he is Christ the Lord."
(My favorite Christmas passage!)

When the Saints...

16 miles. One really good play list. I ran pretty strong. It took 2:23 to finish. Just under 9 minute miles. But that is not the focus of today's blog. Some people talk about having a really moving religious experience. I have had a few of those. If you are lucky, you have to. Well, maybe not. I don't think it is luck. At the end of my run, a pretty powerful song began to play. As I ran down the street towards my home, the most powerful part of the song echoed in my ears. Here are the words...

i see the long quiet walk along the underground railroad

i see the slave awakening to the value of her soul

i see the young missionary and the angry spear

i see his family returning with no trace of fear

i see the long hard shadows of calcutta nights

i see the sister standing by the dying man’s side

i see the young girl huddled on the brothel floor

i see the man with a passion come kicking down that door

i see the man of sorrow and his long troubled road

i see the world on his shoulders and my easy load


I could feel the tears streaming down my cheeks. My throat felt like it was closing. I could barely breathe. Yet, I ran even faster. My legs were moving with no effort of my own. Seriously, I had finished almost 16 miles. It really wasn't my effort at that point. Something overwhelmed me. I know it was God. As I headed inside, I could hardly even explain to Clay why I was crying. Then, I prayed a prayer of thanksgiving, on my knees. How blessed am I to spend a morning running for His glory. When I have nothing left, He carries me. I can feel it. And my faith is strengthened. Selah.

Prayer Request for the Day: For all those with a heavy burden they feel they cannot carry.

Song of the Day: When the Saints - Sara Groves (the song playing at the end of my run)

Psalm 68:19 Praise be to the Lord, to God our Savior, who daily bears our burdens. Selah.