tag:blogger.com,1999:blog-5134018574638760192024-02-19T13:59:34.052-08:00CASE RACECasey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-513401857463876019.post-13321941238912771492014-02-17T13:27:00.003-08:002014-02-17T13:27:49.919-08:00Knee Ups and DownsThe past few weeks have been rocky. The small amount of knee pain I had a few weeks ago got worse and worse. I did the 6 mile run on week 4 with Olga and it felt great. The following weekend I ended up getting new shoes and resting instead of doing the 6 mile run. Week 6 I did a 5 mile long run instead of the 7 because the knee was still bothering me. Today I did an 8 mile long run and felt great!<br />
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I'm not really going to go through each of these dates one by one, because I did keep to the training plan overall. Besides the long run adjustments above, I did stick to all of the mid week runs, along with doing Crossfit ~3 times a week.<br />
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<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: 1px solid #ccc; font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="159"></col><col width="120"></col><col width="120"></col></colgroup><tbody>
<tr style="height: 17px;"><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Week</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Dates</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Monday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Tuesday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Wednesday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Thursday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Friday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Saturday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Sunday</td></tr>
</tbody></table>
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: 1px solid #ccc; font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="159"></col><col width="120"></col><col width="120"></col></colgroup><tbody>
<tr style="height: 17px;"><td style="background-color: white; border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">4</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">1/20-1/26</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">6 m run</td><td style="background-color: white; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">30 min walk</td></tr>
<tr style="height: 17px;"><td style="background-color: white; border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">5</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">1/27-2/2</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run (1 mile run, 2 mile elliptical (knee pain)</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">crossfit</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 mile run, November Project Hills</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">6 m run</td><td style="background-color: white; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Cross</td></tr>
<tr style="height: 17px;"><td style="background-color: white; border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">6</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">2/3-2/9</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="background-color: white; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">7 m run</td><td style="background-color: white; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Cross</td></tr>
<tr style="height: 17px;"><td style="border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">7</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">2/10-2/16</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">4 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">5 m run</td><td style="direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Cross</td></tr>
</tbody></table>
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I'll get better about recording stuff next week. The train start to ramp up here on out. Here's a preview:</div>
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<div>
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: 1px solid #ccc; font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="159"></col><col width="120"></col><col width="120"></col></colgroup><tbody>
<tr style="height: 17px;"><td style="border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">8</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">2/17-2/23</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">4 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">9 m run</td><td style="direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Cross</td></tr>
<tr style="height: 17px;"><td style="border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">9</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">2/24-3/2</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">5 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">10 m run</td><td style="direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Cross</td></tr>
<tr style="height: 17px;"><td style="border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">10</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3/3-3/9</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">5 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">7 m run</td><td style="direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Cross</td></tr>
<tr style="height: 17px;"><td style="border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">11</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3/10-3/16</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">6 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">12 m run</td><td style="direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Cross</td></tr>
<tr style="height: 17px;"><td style="border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; padding: 0px 3px; text-align: center; vertical-align: bottom;">12</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3/17-3/23</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">6 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">13 m run</td><td style="direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Cross</td></tr>
</tbody></table>
</div>
Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-5994806161726320262014-01-26T12:13:00.002-08:002014-01-26T12:32:14.848-08:00Are we in California yet?My blog has been given a makeover as inspiration for California.<br />
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It has been a COLD few weeks here in Boston. Because of that, the majority of my training has been treadmill-focused. Here was my prescribed training plan for the past two weeks and how things have been going:<br />
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<table cellpadding="0" cellspacing="0" dir="ltr" style="font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col></colgroup><tbody>
<tr style="height: 17px;"><td style="border-color: rgb(204, 204, 204) rgb(204, 204, 204) rgb(0, 0, 0); border-style: solid; border-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Dates</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Monday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Tuesday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Wednesday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Thursday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Friday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Saturday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Sunday</td></tr>
<tr style="height: 17px;"><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">1/13-1/19</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">60 min walk</td></tr>
<tr style="height: 17px;"><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">1/20-1/26</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">6 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">30 min walk</td></tr>
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<b><u>Tuesday 1/14</u></b><br />
Track workout at Tufts. I met up with a couple Crossfit friends for an early morning speed workout at Tufts. In our workout we did a 800m warm up, then 3x200 with 100m walking breaks in between, 3 times, then some bodyweight stuff between each round. This is what is looked like:<br />
<br />
800m warm up<br />
track warmups: broad jumps, butt-kickers, high knees<br />
3x200 max sprint, 100m walks in between<br />
20 jumping squats<br />
1 minute plank hold<br />
3x200 max sprint, 100m walks in between<br />
20 pushups<br />
1 minute plank hold<br />
3x200 max sprint, 100m walks in between<br />
20 jumping squats<br />
30 second side plank each side<br />
800m cool down<br />
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I was surprised with how fast I went on the 200m sprints. My garmin says my top speed was 4:55 on the sprints and my overall averagepace was 6:47. zoom! I didn't do the total 3m as prescribed, but this speed work felt great.<br />
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<b><u>Wednesday 1/15</u></b><br />
AM: 3 mile run on treadmill, easy 9:20 pace<br />
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PM: Crossfit!<br />
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Shoulder Press (3 RM)</h3>
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<em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12 Minutes to hit a 3RM</em></div>
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Metcon</h3>
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Sweet Pea (Time)</h3>
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2 rounds for time<br />
- 1K row<br />
- 50 DU<br />
- 20 TTB<br />
- 1 rope climb<br />
rest 5 minutes between rounds</div>
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Woof.</div>
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<b><u>Thursday 1/16</u></b><br />
3 miles on treadmill, easy 9:15 pace. Right knee feeling a little weird but not bad. I also developed a pretty bad cold for the next few days so i took them off from working out.<br />
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<b><u>Sunday 1/18</u></b><br />
3 miles on treadmill, 9:00 pace with some speedwork in the middle. first day back from feeling sick,<br />
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<b><u>Monday 1/19</u></b><br />
MLK Jr day so off from work! Had the chance to go to the noon WOD which was nice:<br />
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Weightlifting</h3>
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Press Complex ( 5 x complex ascending)</h3>
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<em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2 Push Presses + 1 Push Jerk without putting bar down.</em></div>
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Metcon</h3>
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The Ants Go Marching (2x 2) (AMRAP – Rounds and Reps)</h3>
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Alternate with a Partner<br />
2 Minutes on, 2 Minutes off (x 5)<br />
- 10 Pullups<br />
- 20 Double Unders</div>
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I did pretty good at DUs.My longest sets were ~10, but I didn't whip myself too much which was a small victory.</div>
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<b><u>Tuesday 1/20</u></b><br />
3 miles on treadmill, hill work. did a 3-5% incline every other song<br />
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<b><u>Wednesday 1/21</u></b><br />
3 miles on treadmill, Tempo run<br />
mile 1: warm up (6.0-6.9 every minute increasing)<br />
mile 2: 8:27 pace<br />
mile 3: 9:00 pace<br />
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<b><u>Thursday 1/22</u></b><br />
3 miles on treadmill, 9:20 pace. Right knee hurting the whole time. My knee continued to hurt throughout the day, especially when walking down stairs<br />
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<b><u>Friday 1/23</u></b><br />
Rest!<br />
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<b><u>Saturday 1/24</u></b><br />
Long run day! For breakfast I had oatmeal made with vanilla almond milk, banana, and a scoop of Teddy's PB. Eaten about an hour before the run:<br />
<img alt="Displaying photo.JPG" height="240" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=143d003f72399c15&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ9jhBZazlMY6aw30spuyrWbg2F5ZimHdLHHXPtMT7wOTxZfiXttgYlYyLccVBcpFvdE6uRVpTs-X3DLBzhrxQow7Aqdpqe9v2YJgnM_94q3nFvGmFkoY_ZEUN0&ats=1390766214935&rm=143d003f72399c15&zw&sz=w1243-h515" width="320" /><br />
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I met up with Olga for this run and it was great. We were going to run on Sunday but Saturday ended up being the warmest day in recent history, a whopping 25 degrees! I parked at my gym, ran the 0.5 miles to her house, then we did a 5.5 mile course around the river. We ended at my gym and she finished her 6 miles by running home again. Here are the splits:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOt6E39xycVqTMA_32YSYawfm86WguxholiuYJd67vRXem0uCBmSmQcJ9O1iCcZdTEh-uknSf37X3TkRSHnkmPmcnDkxbPzF1kkUpJc0xYyAukOcTyYZMReA7pXMDq8O4OPthkgHzhK36x/s1600/longrun.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOt6E39xycVqTMA_32YSYawfm86WguxholiuYJd67vRXem0uCBmSmQcJ9O1iCcZdTEh-uknSf37X3TkRSHnkmPmcnDkxbPzF1kkUpJc0xYyAukOcTyYZMReA7pXMDq8O4OPthkgHzhK36x/s1600/longrun.png" height="193" width="320" /></a></div>
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Mile 2 was a little slower since we had to cross a couple streets. Overall, I'm super impressed with these times.I know these are no record breakers, but are definitely way more consistent and fast than I used to be.</div>
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My knee didn't hurt at all during yesterday's long run. A couple hours later (after eating lots of food and sitting on a couch at a Crossfit brunch), it bothered me a bit. This morning when I woke up, my right knee felt fine but my whole left leg was super tight: glute, hammy, calf, knee. </div>
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<b><u>Sunday</u></b></div>
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75 Minute All levels yoga class at the Corner Studio. The stretching felt so gooood. I'm going to keep doing some lunges and glute stretches this afternoon to try and work out this left side. Here's me now! Icing away the knee and relaxing with a book. Can you spot the pup? Hint: stairs.</div>
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<img alt="Displaying photo.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=143d003abc7e81b2&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ-BPM_xjc53Ey8rzJMFPKt6K7IiOz5l71xOLYm2DdpBkc7tD-KzYhNz_3YyNRNQQ664UbBD5dNjh2FVe3IpxxClv3XnjOtZ0rGf_tGHU0MgUHuHMRooJOtkKoU&ats=1390766214948&rm=143d003abc7e81b2&zw&sz=w1243-h515" /></div>
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Goal this week: go to crossfit more than twice. Definitely haven't been getting my money's worth this month but I have stuck 100% to my running plan so I don't feel too bad.4 weeks down, 18 to go!</div>
Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-66122404707561397892014-01-12T14:07:00.001-08:002014-01-12T14:07:14.157-08:00San Diego Training Week 1<div class="separator" style="clear: both; text-align: center;">
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Oh hey! Since the last time I posted, a lot has happened. Mainly, Olga and I have decided to run the 2014 San Diego Rock N Roll Marathon on June 1!<br />
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<a href="http://cdn.runrocknroll.competitor.com/wp-content/pluginshare/waypoint-map/images/qZI2vShX7nwwsj08tmmk.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://cdn.runrocknroll.competitor.com/wp-content/pluginshare/waypoint-map/images/qZI2vShX7nwwsj08tmmk.png" height="176" width="320" /></a></div>
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That gives us roughly 6 months to train, and we're going to take it nice and slow. My goal only for this race is to make it there. And by that I mean, not get injured. I found a nice Hal Higdon novice plan that builds the mileage very gradually so we have high hopes. We already bought the plane tickets to at least we have that much going for us.<br />
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This past week kicked off week 1 of marathon training. Here is what was prescribed:<br />
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<table cellpadding="0" cellspacing="0" dir="ltr" style="font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col></colgroup><tbody>
<tr style="height: 17px;"><td style="border-color: rgb(204, 204, 204) rgb(204, 204, 204) rgb(0, 0, 0); border-style: solid; border-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Monday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Tuesday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Wednesday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Thursday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Friday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Saturday</td><td style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(204, 204, 204); border-top-style: solid; border-top-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Sunday</td></tr>
<tr style="height: 17px;"><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(0, 0, 0); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">2 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">3 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">2.5 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">Rest</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(0, 0, 0); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">5.5 m run</td><td style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(204, 204, 204); border-right-style: solid; border-right-width: 1px; direction: ltr; padding: 0px 3px; text-align: center; vertical-align: bottom;">30 min walk</td></tr>
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and it was a success! Which is really exciting considering I was in Cancun Monday-Thursday on a work trip.</div>
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<b>Monday-Wedesday</b></div>
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I did my short runs on Tues and Wed at the hotel treadmill at the Fiesta Americana in Cancun, which overlooked the Caribbean Sea. Very Nice.</div>
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<a href="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=143886ee1ef058a1&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ9TkBoiy5fFM5EQ1UzV0IrnqDsUUFQST6KQBoNcfyE2PIs8GyFJybkggCx7wixfkri4jkeJflm5p1nYct00aBDhXDTdgpJ5CyjPwz_vAR6hWdV4YOqLkPWB76w&ats=1389563405367&rm=143886ee1ef058a1&zw&sz=w1243-h514" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Displaying photo.JPG" border="0" height="240" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=143886ee1ef058a1&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ9TkBoiy5fFM5EQ1UzV0IrnqDsUUFQST6KQBoNcfyE2PIs8GyFJybkggCx7wixfkri4jkeJflm5p1nYct00aBDhXDTdgpJ5CyjPwz_vAR6hWdV4YOqLkPWB76w&ats=1389563405367&rm=143886ee1ef058a1&zw&sz=w1243-h514" width="320" /></a></div>
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<b>Thursday</b></div>
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rest</div>
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<b>Friday</b></div>
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Thursday was an exhausting travel day so I ended up doing the 2.5 run on Friday. I actually ended up doing 3 since my legs felt pretty good. i did that one as a speed workout on a treadmill at the gym, this one to be precise:</div>
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<img alt="Displaying photo.JPG" height="320" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=143886e7c21557e7&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ8ag_7YqH2muQth_-9D63uriO_mdpyxi13812dpFS-EIHDcR6eng4n3RbjuVBZHVP3zOA6ozk0D-J7qKOi7qCqaihORXoEX-ZXCE9B3uHF_Z1ZK4Nfr-hPz238&ats=1389563379982&rm=143886e7c21557e7&zw&sz=w1243-h514" width="240" /></div>
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<b>Saturday</b></div>
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Double workout! Saturday morning I woke up planning to go to crossfit. I was feeling pretty tight though so I decided to first go to a 75 min vinyasa yoga class at the Corner Studio, followed by crossfit. The WOD yesterday was a good one, filled with lots of different movements.</div>
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<h3 style="background-color: white; border: 0px; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
Metcon</h3>
<h3 style="background-color: white; border: 0px; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
1/11/14 (Time)</h3>
<div style="background-color: white; border: 0px; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; font-size: 13px; line-height: 19px; margin-bottom: 1em; outline: 0px; padding: 0px; vertical-align: baseline;">
<em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">With a Partner, 4 rounds of 4 minutes of work, 1 minute rest between rounds. 1 Partner works at a time</em></div>
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Round 1<br />- WallBalls (Min 1 and 2)<br />- Partner Medball situps (6′) (Min 3 and)</div>
<div style="background-color: transparent; border: 0px; margin-bottom: 1em; outline: 0px; padding: 0px; vertical-align: baseline;">
Round 2<br />- Thrusters (95, 65)<br />-OH Squats</div>
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Round 3<br />- Air Squats<br />- Burpees</div>
</em><div style="background-color: white; border: 0px; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; font-size: 13px; line-height: 19px; margin-bottom: 1em; outline: 0px; padding: 0px; vertical-align: baseline;">
<em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Round 4<br />- Pullups<br />- Toes to Bar</em></div>
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For round 2, I did shoulder to overhead and squat lunges since my left hip has been really fussy when I squat lately. I just finished up 4 weeks of physically therapy on it, but I'm pretty sure i have a hip impingement that will cause deep squats to hurt forever. yikes.</div>
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<b>Friday</b></div>
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First long run! Today was great, my first long run of the training, with almost all negative splits! </div>
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<img alt="Displaying Run 1.14.png" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438877188e1b67e&attid=0.1&disp=inline&realattid=f_hqcuhnh60&safe=1&attbid=ANGjdJ_ceOqDt9bHmVmcWcIPyS4C9G9ZXdDM12x1n_6yBGX_OzcgYhN13NtC9L_20UOSHW4npYncYSGhPhfXqMWtfSzGDjQ1vAnUmI2dFQy3ys1Dw6MClGWWP-w4JKs&ats=1389563944215&rm=1438877188e1b67e&zw&sz=w1243-h514" /></div>
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I was supposed to do 5.5 today, but the route I chose ended up being close to 6.5. I went all along the Charles and it was gorgeous. I decided to run to the 6 mile mark, then walk the rest of the way as a cool down.</div>
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<img alt="Displaying photo 4.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438863eae56e329&attid=0.7&disp=inline&safe=1&attbid=ANGjdJ88t61zipdfuuVTTLkI3N2jpXRBAJoYaF91CP8LZLGwKrl8KwXKD_P4Dkmv6I0XOsHsoCln44Ccsu1lv91jmitL6k3DQQ8_ybTuxxziCAm8kjjS8KAo5ypayl8&ats=1389562763593&rm=1438863eae56e329&zw&sz=w1243-h514" /></div>
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<img alt="Displaying photo 5.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438863eae56e329&attid=0.9&disp=inline&safe=1&attbid=ANGjdJ-2p6kJEhOrbyl_H-AcJt9HIKeCalvA1Nd0P3yMdBm8ol1GdMMUR76gQiwad5T39oAdtdrnYclxsWYMmLmXToeuEXAGOuukJqFQcLn42f5qXvTBijwC1UqCTj4&ats=1389562763593&rm=1438863eae56e329&zw&sz=w1243-h514" /></div>
<div>
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<img alt="Displaying photo 1.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438864778dd5687&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ_Sx10XeYY8gHCc0Hwhvtx-SBieAgVOMCKtGnPJDtu5YM-QLh-lm_UiJJ31uLGuvrv1-ZjE7bWJc_2wnfxv0LUaOH3kqiqL-HbTUi0BHpk3DLI2OH_tGYyv85o&ats=1389562763577&rm=1438864778dd5687&zw&sz=w1243-h514" /></div>
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I want to do a better job of tracking and experimenting with what i eat pre and post long runs. I've had stomach issues in the past with running, and want to rid them once and for all. Today actually went really well! I had a little bit of cramping around mile 2, but nothing too bad. Here was breakfast, eaten about an hour before the run:</div>
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<img alt="Displaying photo 1.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438863eae56e329&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ8eFhkxDaykEGS4qwI7UcyfLQqYFiHQ_nXkoTESifPdUsUmC6v4f8UkEi2XlRvEQS4FdSGet4thjQf_gvVvFIRqyrQ1Kup9UJZJuQGVLFvHgik6XeScAPayxgw&ats=1389564065334&rm=1438863eae56e329&zw&sz=w1243-h514" /></div>
<div>
<img alt="Displaying photo 2.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438863eae56e329&attid=0.3&disp=inline&safe=1&attbid=ANGjdJ9-cnl01hn-RgUigXFlxOIRjSzVpvfkOqlyWc5FF-hRrmBRQNQcgqOYft1813EjIwDrZidm7c0Lf0PGdkpReGCXxPe6Mdc-uXnmUJIQL5Ye1hCXo9ryzg0RBd4&ats=1389564065335&rm=1438863eae56e329&zw&sz=w1243-h514" /></div>
<div>
2 Kashi 7 grain waffles with Teddy PB and a banana. I considered only having one, but I had so much energy throughout this entire run that 2 might have just done the trick.</div>
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Post run: Fage 2% plain greek yogurt with a chopped apple and kashi cinnamon wheat squares</div>
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<img alt="Displaying photo 3.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438864778dd5687&attid=0.5&disp=inline&safe=1&attbid=ANGjdJ_537TSTYYqWSwoDoWlAJPS8y_TSnWQr-pFTgweZWTugHBghNSAsWmEBd7ENgG_wDaanvEDUsplQMpwZonG6nhI01TGEbr-BRSf7n9wzBcgW_1j5lG1e4_tTUo&ats=1389564185404&rm=1438864778dd5687&zw&sz=w1243-h514" /></div>
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And that's all! Now for some pics of pups:</div>
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Olive before I left on my run. She's mad I"m not taking her.</div>
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<img alt="Displaying photo 3.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438863eae56e329&attid=0.5&disp=inline&safe=1&attbid=ANGjdJ8nqx9I8QwUgERcng9-wfhiVQTaS2k7wHA96LsoKFW10BFriYY03mhJ8aUCQArcWpyqr5oFBsMT6O788fbc4RRVem_4A341lJqPyGadW_k0VfT3MOkqFTFjtjo&ats=1389564065335&rm=1438863eae56e329&zw&sz=w1243-h514" /></div>
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And this BEAST of a pup at the dog park in the afternoon::</div>
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<img alt="Displaying photo 4.JPG" src="https://mail.google.com/mail/u/0/?ui=2&ik=a5fc8993a7&view=fimg&th=1438864778dd5687&attid=0.7&disp=inline&safe=1&attbid=ANGjdJ-eeYf14iKx79wDfJKDqj6nHkBLidkwZKM5js_8nZIlznJd6Gf5CXmo0m7uhkLXAf95kx6DJUF1eTgJh3LcIdgmr050gHogFyaFEdUQca_sSDImBtJyEN7hY7s&ats=1389564185404&rm=1438864778dd5687&zw&sz=w1243-h514" /></div>
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Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-84323135013264076642013-10-20T17:52:00.001-07:002013-10-20T17:52:41.652-07:00RebuildingI'm BACK. I feel like I start most of my blog posts with some sort of statement like that. I'm not very good at this whole thing. I'm back for real this time though because I've got the itch again.<br />
<br />
<br />
About 2 months ago, I lost the running bug. In a big way. I just hated it. I decided not to do my marathon in early August for a few reasons. First and foremost, running just was not fun. It became I chore, and I felt like I was only getting worse at it. If I woke up in the morning and had a run on my schedule, I dreaded the thought of going outside and doing it. I was just mentally negative about the whole activity. In addition, I was getting a weird pain in the back of my right knee (more on that later). So I just decided to ask myself<br />
<br />
If it's not fun...why do it??<br />
<br />
So I didn't :)<br />
<br />
<br />
In fact, I pretty much stopped running completely by late August. One problem however, was that I did still have Reach the Beach on my calendar for mid September. I was very nervous for this race. My 3 legs covered over 18 miles in 18 hours, which was far more miles than I've ever put in in that period of that. But I sucked it up, and ended up loving that race. Like I always do.<br />
<br />
I did decide to continue my running break for a while though. After Reach the Beach was done, a pretty weird thing happened to my running schedule...I had no major races planned. And to this very moment I still don't. This is the first time since January 2011 that I haven't had a half marathon on my calendar, and it feels very liberating. I can go to the gym on my own terms, and I don't feel the painful guilt that I used to get when I didnt go every single day.<br />
<br />
That being said, I am starting to get the itch again. With more crossfit and short, high-intensity track workouts under my belt under the past month, I feel stronger. I want to start slowly bringing running back into my life.<br />
<br />
<br />
I told this to Bill this morning, and he had some great advice. Don't register for anything yet. I have a very bad and impulsive habit of signing up for races the second they get in my head, without starting any training. This has been my consistent recipe for disaster. Instead, I'm going to start slow. I'm going to set small goals for myself week to week until I feel that I'm ready for a race again.<br />
<br />
That being said, my goal for this week will be to run TEN miles. Not a ten mile run, but 10 miles total. This should be totally doable, so I'm excited to take it on.<br />
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<br />
We'll see how it goes!<br />
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<br />Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-40091497503519967092013-07-24T16:44:00.001-07:002013-07-24T16:44:16.820-07:00Overwhelmed with OliveSo what's been going on lately over here?<br />
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The puppy has arrived!! We picked up Olive about 10 days ago today. We named her Olive after a little Olive tree that we have growing in a pot in our kitchen. No real other rhyme or reason to it.<br />
She is the greatest little puppy ever. She's super smart, spunky, and overall obedient. It doesn't hurt that she's freaking adorable too.<br />
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This puppy has a LOT of energy. As I sit here writing, she is going absolutely insane over a bunch of tissue paper I gave her to play with. Bill and I really had no idea what we were getting ourselves into with an 8 week old puppy. We knew it would take a lot of time and patience, but we didn't really know just how much energy it would take to keep her fully trained and entertained. We've been sleeping in shifts and neither one of us has really been able to fully relax. The good side is that Bill works from home so he can spend lots of time with her during the day.<br />
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Needless to say, I'm tired. My schedule has pretty much become wake up ~5, take Olive out to poop/pee, give Olive breakfast, <i>try</i> to tire her out before 6am crossfit/Run, (if it doesn't work, Crossfit/Run doesn't happen)commute , work, commute, eat dinner, take Olive out to pee/poop, feed Olive, play with Olive to tire her out before bed, sleep. Basically it's Olive's world and we're just living in it :)<br />
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My marathon training hasn't taken <i>too</i> much of a beating from it...yet. I did my 11 mile run on Monday, did a Yoga for Runners podcast on Tuesday, and now I'm mustering up the energy to go for my 5 mile Wednesday run.<br />
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What I really want to do right now is this...<br />
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<br />Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-35261202606081876172013-06-05T19:26:00.001-07:002013-06-05T19:26:47.072-07:00Happy National Running Day!<div>
This week I've been a good little marathon trainer, sticking to my plan every day! Here's what's been happenin:</div>
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Yesterday I went to 6am Crossfit for the first time in a while. Now that's it's warm and bright out at 6am, the class is much more crowded. During the winter there would usually be 4-5 people in the 6 am class, and yesterday there was ~12. The more the merrier!</div>
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Strength</div>
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3x5 negative pull ups</div>
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2x5 dips (blue band)</div>
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<u>WOD: </u>4 Rounds for Time</div>
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This workout took me 11:20. It was a good one! The combination of leg strength work in the squats & deadlifts + fast short runs left me super exhausted. Surprisingly my legs feel good today, but my arms and back are super tight. super super super.</div>
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Today I went for a 5 mile run around JP pond after work. I was feeling pretty tired for most of it so it definitely wasn't my fastest run ever. Oh well, 5 miles is 5 miles when my goal right now is to just get my weekly mileage up.</div>
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Then I came home and made this ugly dinner. Chicken, mashed caulilower, sauteed mushrooms. It was a pretty bland meal, but I was tired and it did the trick.</div>
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Now I have a tummy ache while watching the Bruins. There's 8 minutes left in the third, and I have no hope of staying awake for the finish. Bedtime for this old lady.</div>
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Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-63483401437793819842013-06-03T18:56:00.001-07:002013-06-03T18:56:26.822-07:00Monday RundayToday has been a lovely little Monday. Work was pretty good, slower than usual. Day One of Puppy Challenge was also a success.<br />
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Lunchtime: salad with kale, quinoa, mushrooms, baby tomatoes, and 2 hardboiled eggs. 4 dates for "dessert" :)<br />
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I snacked on some cherries and almonds in the afternoon.<br />
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After work I headed to the track at Tufts for a track speed workout.<br />
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total: 4 miles:</div>
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It felt really great. The weather was beautiful- much cooler than the past few days. After the run I did two 1 minute plank holds with 30 second side planks in between.</div>
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I was ravenous when I got home. Big salads with romaine, mushrooms, raisins, corns, baby tomatoes, a hardboiled egg, and broiled salmon. </div>
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NOM!</div>
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Okay, time to keep catching up with Arrested Development. Night!</div>
Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-27554471772730779462013-06-03T04:26:00.002-07:002013-06-03T07:18:33.814-07:006 Week Puppy Challenge!Happy Rainy, Humid Monday Boston!<br />
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So I feel like I've fallen off the wagon a bit- with running, crossfit, eating, AND blogging.<br />
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To get back on track and try to feel overall better before this summer is over, the boyfriend and I are starting a 6 week challenge. This won't necessarily be 100% Paleo (will include things like quinoa, greek yogurt, peanut butter, etc), but it will be 100% cleaner eating and more regular exercise. The end goal will not necessarily be to watch numbers fall from the scale (though I will weigh myself before and after)...but I will take body measurements, and just record how I feel overall. For the record, right now I'm feeling pretty Blah.<br />
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The thing is- we needed an "end" date. A date to look forward to that that wasn't so far away that we lost interest, but was far enough away that we could work towards measurable results. Hmmm...What could be a cool event happening in our lives that takes place somewhere in late July-early August....<br />
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THE PUPPY ARRIVES!!!<br />
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So today is day 1. I'll be blogging here MUCH more to keep myself accountable. I'll be posting my workouts and a lot of what I eat.<br />
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So let's get started! This morning's breakfast was a <a href="http://carrotsncake.com/2012/08/paddleboarding-adventures.html">Two Ingredient Pancake</a> topped with Trader Joes crunchy peanut butter...green tea with almond milk on the side.<br />
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Also, I still need to do a race recap of the John Kelley Half Marathon from last weekend :)Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-29859579954151030192013-05-22T17:25:00.000-07:002013-05-22T17:25:04.444-07:00Back at itGuess what! I ran yesterday and today... pain free! Granted they were both super short distances... yesterday I did 3.5 miles and today I did 2 directly after crossfit.<br />
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Though these distances aren't huge, I'm really happy that I feel like I'm in a place to start training again. Speaking of training, next week begins my <b>MARATHON TRAINING. </b>dun dun dun. I went with Hal Higdon's website for ideas since I've used him in the past for halfs with success. I'm going with the 18 week <a href="http://www.halhigdon.com/training/51138/Marathon-Novice-2-Training-Program">Novice 2</a> plan. The Novice I is also for beginners, but that plan makes me feel like a wimp. Then I looked at the Intermediate, and though I think I could handle the mileage, I know I wouldn't be able to balance is with other crosstraining (crossfit/yoga/etc).<br />
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To kick off this grand training plan, I have a half marathon is weekend. HAHA. seriously. I haven't run more than 10 miles in a week in quite a few weeks due to a variety of issues. Here's to hoping crossfit is all you need to train for a race like that... heh....<br />
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Other great news, our puppy was born today! A few months ago we found a corgi breeder in New Hampshire who was having a litter. We sent in a down payment and we've been anxiously waiting ever sinnce. We get to go pick out the pup in 4 weeks and then take em home 4 weeks after that. We have yet to decide on a name though....<br />
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Though i don't care that no one reads this blog, sometimes it'd be cool to have readers to help me with questions. Like, have you ever run a half marathon with no training at all? And more importantly, what would you name a corgi puppy?Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-29574807576372479642013-05-16T16:35:00.002-07:002013-05-16T16:35:59.657-07:00My Achilles HeelHello! So, latest update on my running life: I'm injured again. SURPRISE!<br />
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Since last Friday, the muscles around my achilles tendon have felt irritated. It's not the tendon itself, but more like the soft areas between the tendon and the ankle. They started to bother me after crossfit last Friday. On Saturday I went for a 2 mile run, and that's when it really started to feel weird. Both heels hurt too, which I thought was even weirder.</div>
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I'm pretty sure the culprit is double unders and not running. We've been doing them a lot in crossfit. I've never really done any sports that involved much jumping so I can only imagine that my form isn't as good as it could be. I also thought that maybe my running shoes were getting to the end of their shelf life (I've trained for and run 2 half marathons in them since last August when I bought them...). </div>
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Buying new shoes was my first attempt at fixing my problem. Ta da!</div>
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I've running Brooks Trance for a few years now and I love them. This time around I upgraded to the latest version, the Trance 12 (before I wore the Trance 10). They feel SUPER comfy and I have no achilles pain at all when walking in them. </div>
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On Monday, I tested them out for their first run- 3 miles around Jamaica Plain. During the run I felt <i>pretty</i> good (probably a 2 on the pain scale but still small irritation), but once I stopped the problem area got super sore. I decided to make a doctor's appointment for Tuesday to make sure I wasn't tearing anything that could turn into a bigger problem.</div>
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The doctor confirmed that I hadn't torn the Achilles (YAY!), but that there was definitely some inflammation. He referred me to a physical therapist to work on some stretching and icing techniques, and that is where I went today.</div>
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The physical therapist pretty helpful I guess. She basically showed me a bunch of calf and ankle stretches that I am already familiar with from yoga and crossfit. An interesting discover though was that my right ankle is much tighter than my left for some reason. When I went to a deep tissue massage last week, the massage therapist told me that the right side of my back was also more developed than my left. I guess I need to work on better overall balance!</div>
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Anyways, I'm taking the next few days off from running. The PT gave me a list of stretches and icing techniques to do at home. On Sunday I'll try out a run and see how it goes. If it still hurts, she strongly suggested that I sit out of next weekend's half marathon, especially since I have bigger goals of running a marathon in October.</div>
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OOF. </div>
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Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-55832659629909831112013-05-14T03:56:00.001-07:002013-05-14T03:56:54.243-07:00What a monthI'm back! Blogging about running has fallen to the wayside a bit for me this month, and this is not because I haven't had anything to say. I've actually had more to say than ever.<br />
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This has been a very long and tough month for Boston, but we are getting better. Tomorrow is the one month anniversary of the 2013 Boston Marathon.<br />
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I've also been traveling. Bill and I went to St Thomas for a week!<br />
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Anyways, this won't be a full post, just want to write this as inspiration for me to start posting regularly again.<br />
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John Kelley half is in two weeks. My heel/achilles is aching bad. If it's not one weird injury it's another right?<br />
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Better post later tonight!<br />
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<br />Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-72489913883545676922013-04-08T19:10:00.000-07:002013-04-08T19:10:25.167-07:00Cohasset Race by the Sea 10kYesterday Albert, Stacey, and I ran the Cohasset Race by the Sea 10k. Such a fun and pretty race! At least half the race was directly along the ocean, but MAN was it hilly.<br />
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Here's the three of us before the race start:<br />
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The weather was supposed to be in the high 50s and sunny, but the high winds ended up making it feel MUCH chillier than we expected. One more complaint: my legs were <i>dead</i>. Crossfit the day before really kicked by butt, and I felt like cement the whole time. There wasn't one step of the 6.2 miles that I didn't feel like molasses. oh well, fun time nontheless!<br />
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The race started at 1pm in quaint downtown Cohasset. This was definitely the latest start time I've ever had in a race. Wayyyy better than those 4-5am wake ups for past 7am races I've had...<br />
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The race started right on time and was pretty crowded at the start. This guy was in front of me for a while wearing wearing moon-ski-boot things....wtf?</div>
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After Mile 1, we race started getting close to the water...<br />
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The views just got prettier and prettier going through miles 2-3<br />
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Miles 3-4 were directly on the water for almost the whole time. People who lived in their big ocean-side mansions came out to cheer us on.<br />
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Hill of DEATH at around mile 4. This is where the race turned inland away from the water:<br />
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I lost Stacey for the first 5 miles of the race, but right around the 5 mile marker I spotted her up ahead (blue sweatshirt/black pants up ahead in the picture below). My one goal became to catch Stacey!<br />
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At about Mile 5.8, I finally caught her and we crossed the finish line together. See our times prove it:</div>
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There was fruit and hot dogs for post race eats:</div>
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WONG</div>
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Then we were off to Mary Lous for some delicious coffees :) The usual Peanut Butter Wonderful for me! Milky Way for Stacey and Tiramisu for Wong.<br />
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I'd definitely do the Cohasset 10k again next year. The course was gorgeous, and next time I'll be ready for those hills!<br />
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Today was a rest day for me. I did the 8 minute plank workout from <a href="http://carrotsncake.com/2012/10/8-minute-plank-workout.html">carrotsncake</a>, but nothing else major.<br />
Goodnight!<br />
<br />Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-41210713955925652812013-04-06T08:57:00.004-07:002013-04-06T08:57:36.439-07:00Half FullNews! I signed up for a half:<br />
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Bill and I are going to be on the Cape for Memorial Day weekend this year so I figured why not! Since it's getting to the point where I need to start getting my weekly mileage up in preparation for training this summer, I thought this would be a good kick off. So far I don't really have any particular training plan in mind since they never really go to plan anyway. The next 2 months are super busy too so that kind of structure will get stressful. I'll just plan to keep my weekly mileage consistent with some speed workouts and long runs and hope for the best! We'll see how it goes!<br />
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Thursday night I ran home from work. It was great! I need to do this more often. The only tricky thing is planning the gear and proper clothing, but I'm hoping to do this maybe once a week going forward. The commute is only about 15 minutes longer when I run too...go figure. <br />
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Mile 1 got me to Mission Hill<br />
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Mile 2 to Northeastern Campus</div>
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Pitstop at mile 2.75 (Starbucks Mass Ave)</div>
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Mile 3 to the start of the Mass Ave Bridge</div>
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<a href="http://1.bp.blogspot.com/-Su2ke8rPZxM/UWBDer1a4UI/AAAAAAAABr4/Th7lfhVGMBk/s1600/2013-04-04+18.38.31+HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Su2ke8rPZxM/UWBDer1a4UI/AAAAAAAABr4/Th7lfhVGMBk/s320/2013-04-04+18.38.31+HDR.jpg" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgAoYh4oJ3s-13F6gQKCCdVwkOfg3SdRb40-TVqG-XoczkzjkB9GbAVvWvTbrowNAOqblwmREN3QqG2BXV9PeAcPDCOQljKs-19JfigeWz9dzXTmUJjYOIjPWLrLh3lbKI2sjSZV9lVtyx/s1600/2013-04-04+18.42.47+HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgAoYh4oJ3s-13F6gQKCCdVwkOfg3SdRb40-TVqG-XoczkzjkB9GbAVvWvTbrowNAOqblwmREN3QqG2BXV9PeAcPDCOQljKs-19JfigeWz9dzXTmUJjYOIjPWLrLh3lbKI2sjSZV9lVtyx/s320/2013-04-04+18.42.47+HDR.jpg" width="240" /></a></div>
Mile 4 to the Asgard (between Kendall and Central Square)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeUGle-UyoJnKek_qRnpaSKmeg-tSKYOdP92N2waBl9uiSr6y5AIu3cnMEF0NCpQ3YpmYK5ywlSo2-4npAugUZK5lpo_GT_F2lcsxGNPpeJzJrBoU5fUooZLsPwwZTbv0gmRLaLAcPERgU/s1600/2013-04-04+18.48.15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeUGle-UyoJnKek_qRnpaSKmeg-tSKYOdP92N2waBl9uiSr6y5AIu3cnMEF0NCpQ3YpmYK5ywlSo2-4npAugUZK5lpo_GT_F2lcsxGNPpeJzJrBoU5fUooZLsPwwZTbv0gmRLaLAcPERgU/s320/2013-04-04+18.48.15.jpg" width="240" /></a></div>
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Mile 5 to Harvard</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2hBx8Oqz2LQFaT7aZbOIhTuOGLuEI-9Z8YG3Ykb6oFsf6JgtF5sJAk36JuC_m93J28LXin-wZ4h1x_CHxCsGY4ujMM1nNanFndztD5TEqAlSU1sjzFAwCJpy85zXDtOqWKjrqvVMVDquY/s1600/2013-04-04+19.02.12+HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2hBx8Oqz2LQFaT7aZbOIhTuOGLuEI-9Z8YG3Ykb6oFsf6JgtF5sJAk36JuC_m93J28LXin-wZ4h1x_CHxCsGY4ujMM1nNanFndztD5TEqAlSU1sjzFAwCJpy85zXDtOqWKjrqvVMVDquY/s320/2013-04-04+19.02.12+HDR.jpg" width="240" /></a></div>
Then I totally forgot about my cute plan of taking picture every mile until I finished. Whoops.<br />
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Success!</div>
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I then had plans to go to Crossfit Friday but my legs were not having it at 6am. I brought my workout clothes to work with hopes of going after work instead, but my Friday afternoon ended up looking a little more like this:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAoWwW1Vrayjia-2KOUUjoD4N3R4JvyLmEYUY_qyv8z-mcHDfM-U3GQY4sDKktf5UIrJkLzRZxqv0weehFzXSAMnVo6sjujXpoFSbPdnmmH2sglEjXQ4xuJcZU2dDq8ff8kaRhsuj25l1w/s1600/2013-04-05+14.50.02+HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAoWwW1Vrayjia-2KOUUjoD4N3R4JvyLmEYUY_qyv8z-mcHDfM-U3GQY4sDKktf5UIrJkLzRZxqv0weehFzXSAMnVo6sjujXpoFSbPdnmmH2sglEjXQ4xuJcZU2dDq8ff8kaRhsuj25l1w/s320/2013-04-05+14.50.02+HDR.jpg" width="320" /></a></div>
<br />
Yup, I love my job.<br />
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<br />
This morning however, I did make it to Crossfit! Brian's wedding is today so we had a wedding themed WOD:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2om9zeOf2BMOr-nHdLbCFqh_EGx9qjSSPStwMvbdS5jo4HhjbX3srk0EOEfE5xrUdvYQVwR8jJKAvJ_u8D5q_3xs0GAlQf0bIlNVnetgB3Ub0K0Di13LvK5iNqqBXaNEablFbCIzMbO44/s1600/2013-04-06+09.32.25+HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2om9zeOf2BMOr-nHdLbCFqh_EGx9qjSSPStwMvbdS5jo4HhjbX3srk0EOEfE5xrUdvYQVwR8jJKAvJ_u8D5q_3xs0GAlQf0bIlNVnetgB3Ub0K0Di13LvK5iNqqBXaNEablFbCIzMbO44/s320/2013-04-06+09.32.25+HDR.jpg" width="320" /></a></div>
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Love it. This was a partner workout so we worked together to split up the reps until it was all finished. It took us about 38 minutes.<br />
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I'm feeling good about my running condition right now! Always a good thing since I sort of despised it for the last 6 months of last year. 10k tomorrow!<br />
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Oh yes, and right now:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVJebNHKxz5bkMW6E0WVfEtsG0iEJdHXIrN4yHxGVhIRMV_Id3IILpDStWsFjkApY0jX6oOgu4lQy7GtqmmDVBOibMHt6YeCE4BG1_2qS-ZgJhseWk5zmZFcsPiCmlCrOUJ34koKPo4PkK/s1600/2013-04-06+11.20.12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVJebNHKxz5bkMW6E0WVfEtsG0iEJdHXIrN4yHxGVhIRMV_Id3IILpDStWsFjkApY0jX6oOgu4lQy7GtqmmDVBOibMHt6YeCE4BG1_2qS-ZgJhseWk5zmZFcsPiCmlCrOUJ34koKPo4PkK/s320/2013-04-06+11.20.12.jpg" width="240" /></a></div>
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<b>Post Crossfit Smoothie:</b></div>
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<ul>
<li style="text-align: left;">2.5 cups spinach/kale mix</li>
<li style="text-align: left;">1 cup almond milk</li>
<li style="text-align: left;">1 scoop <a href="http://naturalfactors.com/caen/products/detail/4380/whey-factors">protein powder</a></li>
<li style="text-align: left;">1 banana</li>
<li style="text-align: left;">6 almonds</li>
<li style="text-align: left;">1/2 inch slice of ginger root</li>
</ul>
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Happy Saturday!</div>
Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-71136309582870329022013-04-03T18:35:00.002-07:002013-04-06T08:24:40.008-07:00Crazy Catch UpSo Wednesday nights have become my weekly "watch-the-crossfit-opens-while-eating freshly baked chocolate-chip-cookies" night and its awesome. The cookies are paleo so that makes them healthy right? man, I am becoming totally brainwashed with this whole thing. <br />
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I feel like I have lots to talk about but I'll just stick to workouts...<br />
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<b>Friday</b><br />
<i>Crossfit & Yoga</i><br />
Friday started nice and early with the 6am WOD. Friday means Crossfit Games at CWCF, so I knew what I was coming in to. The 13.4 WOD consisted of<br />
7 min AMRAP<br />
3 Clean & Jerk<br />
3 Toes to Bar<br />
6 Clean & Jerk<br />
6 Toes to Bar<br />
9 C&J<br />
9 T2B....increasing 3 each round<br />
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The RX for this was 95 pounds, but that wasn't happening seeing at 95 is my current 1 rep max and I have yet to be able to do Toes to Bar at all. I chose 65# and did knees to elbows. I ended up getting through 47 reps. Meh, not super proud of this but it was a good workout nonetheless!<br />
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<b>Saturday</b><br />
<i>Crossfit</i><br />
Woke up and headed out to morning crossfit. Saturday's are "members only" classes, which are almost always partner/group WODs that go for a longer amount of time. Saturday's WOD (for girls) was:<br />
22 min AMRAP:<br />
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<ul>
<li>7000 lb deadlift buy in</li>
<li>50 front squats</li>
<li>400 m run</li>
<li>15 kettle bell swings</li>
</ul>
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The buy in meant that we had to lift a total number of reps at a weight to equal 7000lbs (guys had to do 10000 lb). So if you had a 100lb bar, you would have to do 70 reps together. The trick was that we had to use the same bar for the deadlifts and the front squats. My partner Courtney and I chose a 65# bar, which meant ~108 reps to lift a total of 7000 pounds. This ended up not being too bad. Front squats were next, which I kind of despise, especially since my chest bruise was finally starting to heal. We traded off sets of 50 until we reached 50. The 400 m run was my favorite part of the workout, giving the legs a chance to loosen out. When coming back into the gym, we immediately started on the KB swings (26#), trading off 15 and 15. We ended up finishing 3 rounds + 11 reps.<br />
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The rest of Saturday was great. Bill and I went on a South Shore roadtrip, driving all along the ocean. Oysters and wine. yes please<br />
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<b>Sunday</b><br />
<i>Running & Hot Yoga</i><br />
Sunday I did my first "long run" in a while. By long run i mean, longer than what I woiuld usually do for fun. It was a great day though, warm and sunny. The temperature actually rose from 39 degrees to 57 degrees throughout my run. Layers were good thinkin<br />
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<span style="text-align: start;">6 miles total out to the Tufts campus and back. It took 56 minutes, which is about a 9:16 pace. I'm happy with that for the longest run I've done since January. My legs were also pretty dead from the previous days crossfit workout so it felt good to push. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQx27JR2TvgtT2alsHlDE-3Zppx5u6PzXqm32e9_VTdsTwT1_cOmqrSMSAog5px_9oTcP5PedpQHu4LEwqTVA9K2gy8WqV6oB5Ze73jFKpCyp6wt22T1kj7sFymfxC6zNznsLt42X3D7r9/s1600/photo+(4).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQx27JR2TvgtT2alsHlDE-3Zppx5u6PzXqm32e9_VTdsTwT1_cOmqrSMSAog5px_9oTcP5PedpQHu4LEwqTVA9K2gy8WqV6oB5Ze73jFKpCyp6wt22T1kj7sFymfxC6zNznsLt42X3D7r9/s320/photo+(4).JPG" width="320" /></a></div>
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After the run, I did some errands and house cleaning before heading to a 90 minute Baptiste Power Yoga class in the afternoon. I bought a groupon for Baptiste Yoga a few weeks ago, but I've had a hard time fitting it in between running and crossfit. I really love those classes. So. Damn. Sweaty. </div>
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<b>Monday</b><br />
rest day! Monday I was <i>wiped</i>. Regardless of good sleep, I was just dead the whole day. The long run + 90 minute hot yoga the day before took more out of me than I thought. Hamstrings especially were just donezo. Must hydrate.<br />
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<b>Tuesday</b><br />
<i>Crossfit</i><br />
I meant to run this day but nope. I did end up making it to 630 pm Crossfit though. The next few week's will be dedicated to finding our 1 rep maxes on different lifts. Yesterday we focused on the Clean and Jerk. 1 Rep Max WODs are set up the following style:<br />
5-3-1-1-1-1-1<br />
Basically we did 5 reps at a weight we were comfortable with to warm up, 3 at a higher weight, the sets of 1 adding weight each time until we either couldn't get the bar up or we lost our form. I maxed out at 95#. I tried adding the 5 lb up to 100, but I just couldnt get the bar overhead. I managed to clean that weight but was having a lot of trouble getting under the bar to lock it out overhead. Oh well, 95 lb is cool! I've never C&J'd anything over 65 :)<br />
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<b>Wednesday (Today)</b><br />
<i>Crossfit</i><br />
You guessed it, another day of crossfit with no running. I woke up this morning and got my butt to the 6am WOD, which was<br />
Minute 1: max pull ups (I used blue & black bands)<br />
Minute 2: max wall balls (14# ball)<br />
Minute 3: max pushups (I did most on my knees)<br />
Minute 4: rest<br />
Minute 5: Max Toes to Bars (I did knees to elbows)<br />
Minute 6: Max Air Squats<br />
Minute 7: Max Broad Jumps<br />
Challenge: 2 minutes of double unders<br />
<br />
I didn't really keep count for any of the sets in this workout. Oops. There's only so much my brain can handle at 6am. It was a good workout though. I ended up doing 100 abmat situps at the end of class though just to get in a little more work for my core.<br />
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My plan was to go for a short 3ish mile run after work today. I headed home, got changed, then realized I left my apartment keys in my car (Bill borrowed my car to go out with friends when I got home). So I was unfortunately under house arrest, unable to leave without getting locked out. Oh well, i'll run tomorrow.<br />
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<br />
And that's everything!<br />
That post took a long time. Must get better at posting about workouts the day of.<br />
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I'm also going to start posting more about what I eat. Not because I think anyone cares (or even reads this?) but for my own personal tracking.<br />
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<br />Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com1tag:blogger.com,1999:blog-513401857463876019.post-8361669213732219692013-03-26T18:11:00.001-07:002013-03-26T18:11:56.362-07:00Like getting punched in the sternumIt feels great to be healthy and active again. The past few days have been awesome. I took Sunday as a rest day after 3 straight days of Crossfit. If eating delicious (not so good for you) foods and drinking copious amount of wine were a race though, I definitely finished a marathon...<br />
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My dad's 60th surprise party was a huge success. We planned it so that during the morning he would go to the Manchester St Pattys Day Parade with his buddy Steve and my brother. Meanwhile, my mom and I were busy bees setting up the house/prepping food/buying last minute decorations/etc. About a half hour before he came home, the guests started arriving. We ended up having ~25 friends and family over including his old college roommate who he hadn't seen in a while. He was TOTALLY surprised and had to keep his sunglasses on inside to hide the happiness tears.<br />
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Then I ate lots of goodies (no pics sadly): ham, salad, amazing taco salad dip made by my aunt, a billion corn chips, scallops wrapped in bacon, almond brownies, & 4+ glasses of red wine over the course of the day. Then Bill drove me back to Boston :)<br />
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<br />
Monday morning started off on the right foot with 6am Crossfit. The WOD consisted of:<br />
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Back Squat 5- 3- 1+ (@70%, 80%, 90% of your new Working 1RM)</div>
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WOD: For Time</div>
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I didn't really know my current Back Squat 1RM, so I used my 1RM from January (115) as my 90%. Therefore I did 5 reps at 85lb, 3 reps at 95 lb, then ~3 reps at 115. I always feel like i had a hard time working on heavy weights during the 6am WODs. Since I'm still waking up, I'm usually nervous to push it to higher numbers that I probably could do if I was really focused. Oh well.. I'll get there..</div>
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The WOD itself was fun. I like "chipper" workouts like this. For the ring dips I used a blue band, used a 65 lb barbell for the Power Cleans, and did most of the pushups on my knees...finishing in 10:29. I was one of the fastest in the class so I probably could have pushed the weight a bit higher. </div>
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Speaking of Power Cleans...I need to work on my form. We've done a lot of them lately (last Thurs, Sat, and Monday. The trick to a good power clean is to bring your elbows straight out in front of you when catching the bar so that the bar is being held up around your shoulders:</div>
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I, however, have not been doing a good job "getting under" the bar and end up catching it in a way that it lands right in the middle of my chest. My elbows haven't been going out as straight as they should so the bar doesn't get high enough. Brian (our gym's owner) pointed this out to me yesterday, and it's a <i>great </i>tip. Without this advice, you get crazy bruises like so:</div>
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Not so attractive. I've also had to wear high collared shirts to work all week so coworkers don't think I'm getting punched in the sternum at home. ohhh crossfit...</div>
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Last night I had an awesome sleep and even had the chance to sleep in a little bit this morning (6:30 instead of 5? yes please). I brought my running stuff with me to work and went out for a beautiful 5 mile run around Jamaica Plain at the end of the day. I've never run around JP before even though I've been working there for ~3 years now. I never had a car to drive home in until last month so before I would have had to take the 45 min+ T ride home sweaty and smelly if I ran after work. But now it's all different! I headed out right around 5:15 to explore the neighborhood. It was a glorious 50 degrees out so I didn't need to wear the warm running layers I had brought just in case. I ended up going from the brewery to Jamaica pond, doing 2 laps instead of the originally planned 1, and back to the brewery again. This got me to 5 miles on the dot. Success!</div>
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I finished the 5 miles in 46:46. I was happy with this time considering I stopped to take some photos <i>and </i>this was my longest run since my 10k on New Years Day. Feels good to be back!</div>
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Now I'm just relaxing with a hearty hit-the-spot dinner. Spaghetti Squash with homemade meat sauce (grass-fed ground bison, mushrooms, onions, red peppers, Raos pasta sauce)</div>
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Cheers!<br />
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Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-41337092713907146372013-03-23T17:36:00.003-07:002013-03-23T17:36:59.950-07:00Swallowing Razors and a Billion Wall BallsThis has been quite the long week. As mentioned in my last post, I came down with strep throat last Saturday. Who knows how I got the virus, but it made Saturday-Tuesday pretty lame. It hurt to cough, swallow, talk, sneeze, and even breathe. My coworker mentioned how she had it recently and it felt like swallowing razors, and that was right on. Luckily though, the antibiotics did their magic and I was back to (almost) good as new by Wednesday. Needless to say, there was no running going on for the first half of the week. Even walking around the apartment was exhausting.<div>
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I was back to work on Wednesday but gave it one more day before returning to physically activity. </div>
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Thursday I headed to Crossfit after work. For strength we did 8x1 Squat Snatches. I did 45 lb, which was light and comfortable, but I was scared to go heavier after being sick all week. The workout was a 7 min AMRAP of 5 toes-to-bar, 5 power cleans (45 lb), and 5 front squat (45 lb). The coach was actually pretty blunt and angry with me for using such a low weight on a short workout that was meant to be heavy. I felt so whiney saying I was trying to get over being sick earlier in the week, but oh welllz, it was the truth. </div>
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I'm actually glad I went light on Thursday night because I went to the 6am Friday WOD and it was BRUTAL. We did the 13.3 Crossfit Games workout. It consisted of 150 wall balls (14 lb), 90 Double Unders, and 30 Muscle Ups as a 12 min AMRAP. The "<b>a</b>s <b>m</b>any <b>r</b>eps <b>a</b>s <b>p</b>ossible" part was kind of a joke since most mortals cannot get through this workout in 12 minutes. Even the top people in my gym struggled to get through a few muscle ups. I had never done a workout with the 14 lb wallball, but since I knew I wouldn't get far in the workout anyway, I decided to give it a go. My coach gave us a few different strategies and I decided to go with 10 reps + 10 seconds of rest. I was good for the first hundred but after that things went downhill. I started missing reps like crazy, whether I was missing the wall completely, missing the target, or just missing the ball (yes, I got hit in the face a good 3-4 times). At the end of the 12 minutes, I finished 137 wall balls RX, which I was both proud and disappointed in. Proud because I have actually never done a WOD with lots of wall balls, ESPECIALLY one with a 14lb ball. I was mad because I definitely had ~20+ no reps, which still take just as much energy but don't count. If I had done each one correctly, I would have definitely gotten well into the double unders. OH WELLLLL. Maybe I'll do it again sometime soon..but not too soon.</div>
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This morning I woke up SO FREAKING SORE. I walked like an old lady. so what does one do when they are too sore to walk? they run! I went out for a slow 2.5 miles to loosen up the leggies. Then I went to crossfit. Yep, 3 days straight on very sore legs. To be honest though, that gym is way too pricey to NOT go 3-4 times a week. And our vacation to St Thomas is in 29 days so I have a bathing suit to get ready for :)</div>
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This morning's workout was also brutal but didn't involve any squats (thank god). In the warmup, the coach had us do 10 air squats and the whole gym was groaning in pain. It did feel good to move the muscles around though. The workout was a 4 min AMRAP of 7 power cleans (65#) and 10 pushups, then 4 mintues of rest, then 4 min AMRAP of 7 shoulders-to-overhead (65#) and 14 toes-bar (knees to elbow in my case), twice through (total of 16 min of work). 65# was the highest weight I've done in a fast workout for both power clean and presses so I felt really good at the end :) Woo for getting stronger!</div>
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I got home to a lovely Saturday. Bill had made me a glorious paleo-friendly breakfast of 3 eggs, bacon, spinach, and avocado. yummm. Then we drove up to NH since tomorrow's my pop's 60th birthday (whoa!). On the way we stopped by a local favorite coffee shop, the Sherman Market where I got some snacks for the road: </div>
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holy YUM. It looks weird in the picture, but this Walnut Merigue thing was <i>delicious.</i> No, not super paleo, but sometimes you just have to go with something awesome looking when you see it. The green tea was also great, light and very basil-forward. </div>
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Once I got home, I spent the afternoon shopping at the outlets with Olga. I got a few impulse buys: a tshirt from Under Armor (below), a summery dress from BR for the vacation, and a white sports bra (for black light yoga). </div>
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Then mom and I went out and about gathering stuff for my dad's birthday tomorrow. We're having about 30 people over for a surprise brunch. I'm really excited to help my mom pull it all together. </div>
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And now I'm just relaxing with the following:</div>
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Cab Sav, dark chocolate (bought on my recent trip to Germany), and blogs. We have a delicious dinner of Meathouse Chicken breasts and broccoli on the way. Fun day tomorrow!</div>
Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-62514786779228561442013-03-17T08:10:00.001-07:002013-03-23T16:31:13.625-07:00Alive!2.5 months later...I'm still here! Here's the long story-short:<br />
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<li>I hurt my ankle early January</li>
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<li>It took a few weeks to be able to comfortably walk (let alone run) again</li>
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<li>I kept up with Crossfit</li>
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<li>I started a 6 week paleo-diet challenge</li>
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<li>I pulled out of the Boston Marathon pool</li>
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<li>I started running (a little) in early Feb</li>
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<li>I kept up with Crossfit</li>
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<li>I ran a 5k in early March and <i style="font-weight: bold;">almost</i> PR'd (20 seconds off)</li>
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<li>I signed up for the Wineglass Marathon on October 6th</li>
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<li>I got strep throat</li>
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And here I am! So lots has happened. The past few months have just not been good for me in terms of training for a Spring marathon- physically and mentally. I am beyond excited for the Wineglass in October and I know I can do it. Although my mileage hasn't been up, crossfit has kept me strong and switching to a paleo-focused diet (though not 100%, I work for a brewery people...) has made me feel so much lighter and healthier.<br />
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The strep throat is a hiccup, but I'll get through it soon (woo antibiotics). Back to regular running later in the week!<br />
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For now, Happy St Paddy's Day all. Strep throat has kept me away from green beer, so Slainte with a green smoothie!<br />
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<br />Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-82435793672666935462013-01-13T07:59:00.002-08:002013-03-23T17:39:00.790-07:00OopsThe bad news: 0 miles can be logged for this week. The other day I dropped a 45 lb barbell on my ankle at crossfit because I'm an idiot.<br />
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The good news: I went to Crossfit twice. Tuesday we did the Crossfit Total, where we try to find our 1 rep max of the back squat, press, and deadlift. Friday we did a modified "Josh" which was 21-15-9 reps of overhead squats and pull ups (ie 21 OH squats, 21 pullups, 15 OH squats, 15 pullups, 9 OH squats, 9 Pullups). Both workouts kicked my butt so even though I didn't log the miles, I did gain some muss-kulls.<br />
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So currently both Bill and I are out of commission. I can still put weight on the ankle though, so I don't think it's sprained or broken. I'll just take it easy for a few days and see how it feels. Ugh. Frustrating.Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-63604489582675906072013-01-07T04:36:00.000-08:002013-01-07T04:36:19.853-08:00New AnkleSo today I woke up <i>starving</i>. I'm actually working from home today (more on that in a sec) so my original plan was to sleep in a bit and go to the 7am Crossfit class (Ha yes, sleeping until 6:30 is considered "sleeping in" on a Monday for me). But nope, neither of those things really went to plan. My body was tossing and turning all night. I think the 9 miles run right before bed left my body on a weird adrenaline/endorphin rush that it just wouldn't kick. That being said, I finally just got out of bed around 5:30 to get a snack. Although I was wide awake, 7 am crossfit wasn't in the cards either because of my sore legs. Oh well, today is actually a rest day according to the plan anyway...<br />
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I'm working from home today for a very exciting reason! Bill's getting a new ankle! Well sort of. Here's a story:<br />
Once upon a time, there was a boy who used to be a really great runner. All through high school he played sports and hiked and did lots of activities outside. In college he started training for a half marathon. He ended up running his first half, the Run to Remember, in 2009 in 1 hour, 40 something minutes on a very hot day. He also completed several 5ks in the 21 minute range. The boy was a speed demon. Anyways, he really really loved running and decided to pursue training for a marathon.<br />
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Now, the tragic flaw of the situation is that he loved running so much that he was also very stubborn about pushing himself. During the spring of 2010, his ankle started to really bother him while running. He didn't pay much attention though, and continued to run and run. Finally the pain got to the point where running just wasn't an option and he decided to go on a break. Weeks without running turned into months without running, and the ankle still hurt. Finally, he went to the doctor for some xrays to find out that the ankle had actually been broken! Over the course of those months of rest, the broken bones in the ankle had actually refused in a way that just wasn't right. Ever since, it has hurt the boy to walk, hike, bike, and especially run. The doctors said that nothing could be done and this made him very sad.<br />
One day though, in the fall of 2012, the boy decided to try out a a new doctor, who was very well known for orthopedic surgery in the Boston area. This doctor, to much excitement, said there were options! New surgeries had been developed, and not only that, this doctor was one of the best <i>in the world</i> at them. Although this particular ankle issue was very rare, the doctor performed the surgery 3+ times a month since he was one of the field's leading specialists. Hooray!<br />
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So yes, that boy is Bill and today Bill will be undergoing ankle surgery to fix his fused bones. The surgery is tough and the recovery is long, but I am VERY proud that he is voluntarily doing this with hopes to be able to once again do what he loves. Although he still may never run again on the new and improved ankle, he should be able to do regular activities like hiking, walking, biking, ellipticizing, etc without pain.<br />
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Good luck Bill!!<br />
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Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-26352021181956968602013-01-06T15:39:00.002-08:002013-01-07T04:10:01.419-08:00Not So Lazy Sunday<br />
So last night was lovely. Bill and I stayed in with sushi takeout (Taipei Tokyo in Davis Square = amazing) and watched Good Will Hunting. As per usual, I fell asleep about 45 minutes into the movie.<br />
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This morning I woke up naturally around 8. Every Sunday we go to yoga taught by our friend <a href="http://yogabyjenna.com/">Jenna</a> in Ball Square at 10am. I knew I had 9 miles on my schedule for my day and my original plan was to go before yoga and then end at the studio for an hour of stretching. At 8am though, I just wasn't feeling it. SO instead, I dove into one of my new paleo cookbooks (more on this another time) and baked up a batch of paleo Morning Glory muffins. mmmmm!<br />
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Once they finished, we were off to yoga for an awesome hour of stretching and twisting. I love Jennas classes. Always a good mix of heated flow and deep stretching.<br />
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After yoga, we hit up the Ball Square Cafe for brunch. I had never been before but had heard nothing but great things...and man were those great things right. I got an artichoke and tomato omelette with grilled homefry mash and the table shared a bowl of fruit. YUM. I was <i>stuffed</i>.<br />
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I had then planned to do my 9 miles after brunch, but I needed a while to digest. A long while. I ended up coming home, cleaning the apartment, watching an episode of mad men, doing 2 loads of laundry, and taking a nap before I finally got out the door.<br />
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But when I did get out the door, I felt awesome. Tonight was one of the best runs I've had in a very very very long time. I've been in a running rut for months. I've been doing it, but I definitely haven't been enjoying it. I actually don't remember the last run I've enjoyed since.... my half marathon in Washington DC... last march. heh. But tonight turned that all around. I felt happy and strong for every step for all 9 miles. The sun was setting and Boston was gorgeous.<br />
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So one of my New Years resolutions is to be more laid back about my Type A personality Confession: in 2012 I felt like I was in a bad mood <i>all the time</i> (I know, a pretty terrible thing to say but true). In college I used to love loading my schedule up with classes, extracurriculars, sports, work, friends, etc. When I entered the fulltime working world, I think I assumed I would have even <i>more</i> time to dedicate to everything I wanted to do, but I was very wrong. Last year, I felt so pressured to complete every task on my plate, that I forgot how to enjoy doing a lot of the things that I loved to do (like spending time with friends, and running, and just plain old relaxing). My hardwork did pay off in some ways ( I ran 4 half marathons, got an awesome promotion and raise at work, and did some fun traveling), but I also felt like I missed out on actually enjoying a lot of the little things along the way.<br />
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So although I kind of did a lot today, I also feel completely relaxed. I didn't do anything because I felt pressured to accomplish it. I did all this stuff because I <i>wanted to</i>. This will be a mindset I'll have to remember during the next few months of marathon training. No one's making me do this. I'm running it because I want to. Cheers to that.Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-44527148413249878962013-01-05T09:10:00.000-08:002013-01-05T09:10:00.172-08:00For seriousOk. I'll start blogging now. Seriously.<br />
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First things first, I made a new training plan. It is a mix of the original Hal Higdon plan + crossfit. So far it's going....pretty well. I haven't really stuck to it since I haven't been doing crossfit since I went home for Xmas, but I've more or less stuck to my prescribed weekly mileage<br />
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Ta da! The distances in bold are what the training plan calls for, and below it I write what I actually did.<br />
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As you can see, it hasn't been going great but I am proud that<br />
1.) I actually did a 7 mile run the week of Christmas at home<br />
2.) I actually woke up, manned up, and ran a 10k on New Years day. I somewhat regretted signing up for the race at ~10:30 New Years Eve night when I knew I'd soon have to cool it with the Angry Orchard Ciders...but man was a happy to do it. Bring it on 2013!<br />
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Tomorrow is a 9 mile day. HA. We'll see how that goes. The plan is to start the 9 around 8am, then end up in Ball Square area for 10am yoga with friends.<br />
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Aaand I'll be starting my crossfit membership up again on Monday. yippee.Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-12804655832033585282012-12-08T15:12:00.001-08:002012-12-08T15:15:16.440-08:00Quarter Century!Hello! I didn't take any pictures this week so I'm getting creative with the images. I hope you like memes. I sure do.<br />
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First off, happy birthday to me :) Cheers to being 25 today! </div>
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Just doing a quick recap of "training" efforts this week. Welllllp, i didn't run. not one mile. Oops. Work this week was a total exhausting nightmare. A bunch of my team was either out sick or traveling, and I had to help train a new guy and work to meet a couple important deadlines. I left for JP every morning before the sun and got home every night welllll after the sun set... and then tackled computer work until I couldn't see straight. Oh well, excuses are lame. I didn't run and that's that. </div>
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But I DID continue with my crossfit on ramp class. First I just have to say, I really truly love crossfit. It's quick, its intense, and every workout makes you feel like a total badass. </div>
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Heh.</div>
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I always knew people got totally sucked into crossfit but the on ramp class at Commonwealth Crossfit really has been amazing. Each class goes ~an hour and a half. The first 15-20 is a warm up (stretches, jump rope, etc), then we work on new skills and techniques. Then we do the WOD (workout of the day) which takes about 15ish minutes, then we stretch. In the past 2 weeks we've gone over everything from double unders to handstand pushups to box jumps to burpees. This week was all about practicing form of the various lifting moves (dead lifts, power presses, front squats, back squats, clean jerks, thrusters, etc). For each, we'd start practicing good technique with a PVC pipe, then on to a light 35 lb bar, then we'd scale up to do an actual workout.</div>
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Today's workout looked simple enough, but my arms and legs were jelly afterwards.</div>
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<li>50 double unders (or modifiy at 150 singles) </li>
<li>40 front squats</li>
<li>30 walking lunges holding 25 lb weight overhead</li>
<li>20 hang cleans</li>
<li>10 power presses</li>
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I kept the weight light at the 35 lb bar for the front squats, hang cleans, and power presses because I really want to focus on my form, especially during this on ramp course. I'm also getting pretty good at double unders, though I didn't do the prescribed 50 (did about 10 then did 130 singles, not sure if I'm supposed to mess around with the workout like that but oh well). </div>
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I was actually the first person to finish in the class (time 11:33), but that just made me feel like I didn't push the weight high enough. Crossfit's a funny thing. There's always something to work towards, whether it's faster or heavier. Now I get what people were saying when they said Crossfit makes lifters better runners and runners better lifters. </div>
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Even though the weight was pretty low, I pushed hard to speed and was totally spent afterwards. Big pat on the back for working out on my birthday (especially after a beer filled Friday night last night).</div>
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Now it's time to get ready for Bill's company xmas party. I hope our neighbors like Ke$ha because there will be a lot of that playing around the house in the next hour.It's my birthday, i do what i want!</div>
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Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-63857047357031251992012-12-03T18:09:00.001-08:002012-12-03T18:09:45.276-08:00So. Worst blogger ever. I start a blog and then immediately forget about it for 3+ weeks.<br />
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But, here I am ! Better late than never. And I haven't been exactly sitting around and twiddling my thumbs for the past 3 weeks either. The end of November was filled with a lot of this:<br />
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and this:<br />
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A little bit of this:<br />
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And definitely some of this:<br />
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Yep! Bill and I spent 10 days in Ireland over Thanksgiving. 10 full and wonderful days of Guinness, meat pies, potatoes, cheese, whiskey, and...tummy aches. But all tummy aches forgotten, it was a great time. Running was not a priority whatsoever. I did attempt to go on one "run", though ended up dropping my iphone (most expensive mistake ever argh) after I was a mile out. Oh wells.<br />
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And now we are home. Happy and full and ready to be productive once again. The morning after we got back from Ireland, the jet lag was in my favor. I was up and ready to run at 5am, despite the freezing temps and pitch darkness The morning looked a little like this:<br />
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I tried doing warmups while my garmin took FOREVER playing this little game:<br />
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That morning i did a solid 4 miles. Then did another 4 last Thursday at the same time with the same condition.<br />
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I've been keeping the running a little slow because last week I also started a new fitness endeavor:<br />
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YUP crossfit! Last Tuesday I started my On Ramp class, which goes every Tues, Thurs, and Sat for 3 weeks. We learn the basics of crossfit including terminology, movements, safe lifting technique, nutrition advice, etc. I'll do a full review of workouts and first impressions later...for now it's dinnertime.<br />
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<a href="http://www.eatliverun.com/tomato-and-feta-stuffed-chicken-breasts/">This</a> is on the menu.<br />
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Night!<br />
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<br />Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0tag:blogger.com,1999:blog-513401857463876019.post-90006483445825521322012-11-10T12:39:00.000-08:002012-11-10T12:39:58.615-08:00Just Do It The 2013 Boston Marathon is officially 155 days, 18 hours, and 53 minutes away.(Ahh!)<br />
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This will be my first marathon. (Ahhh!) I'm starting this blog so that I have a place to talk about it...because I know I'm going to want to talk..a lot. (And quite frankly I'm sure my boyfriend will get tired of hearing about it sometimes :) )<br />
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Boston Marathon day in Boston is my favorite day of the year. Anyone who knows me knows that I'm like a kid on Christmas that day. This year it's time to stop talking about wanting to do it and just do it (no nike pun intended).<br />
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<img height="213" src="http://sphotos-b.xx.fbcdn.net/hphotos-ash3/546633_652868355057_603421919_n.jpg" width="320" /> <br />
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This blog will be where I'll<br />
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<ul>
<li>log my progress in my training plan</li>
<li>discuss the balance of training with work/relationships/my love of beer</li>
<li>discuss the balance of running with other activities (Crossfit/yoga/biking/etc)</li>
<li>vent about running when I hate it</li>
<li>praise running when I love it</li>
<li>write about why the heck i want to do this</li>
<li>and whatever else I feel like :)</li>
</ul>
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So here is my (version 1) training plan, taken from Hal Higdon's website. I've used his plans a few times (for half marathons) in the past and like them a lot:<br />
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GAH. that's a lot of miles.<br />
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I say version 1 because this will definitely not be my set in stone training plan for the whole 6 months. Between work, crossfit, weather (yes I'm a wuss when it comes to cold, heat, snow, rain, wind, darkess, you name it), and any other lemons life throws my way, some of the days on this plan will get moved around.<br />
Stay tuned for version 2.<br />
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So! Before ending this post, I'll do a quick recap of today's run! Since the official training plan doesn't start for about a month, I'll be running ~3x a week to get ready.<br />
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Today I did 5 miles around Somerville, Cambridge, and the river. Weather was perfect:<br />
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<img src="https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=a5fc8993a7&view=att&th=13aebfc69869d1cf&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P8mAY19-jeZx0FGeQNKXu9l&sadet=1352579103147&sads=utezxTNHzjhTD67gahx5Yps3MY4&sadssc=1" /><br />
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Since I haven't run in a bit and my knee has been bothering me, I stuck to the dirt path along the river instead of pavement.<br />
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Donezo. Nice and slow. Happy Saturday!<br />
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<br />Casey O'Neillhttp://www.blogger.com/profile/06257107273896927693noreply@blogger.com0