annie get your gun!

last night we did pistols. and today my guns are a-blazing. it was my last day in the office before the biggest event of the year, and trying to escape at a reasonable time to make it to crossfit was one hell of a challenge. started trying to leave at 5:45; didn’t actually get out the door until 6:20. and then it was almost quite literally a race against traffic to get (all the way across the bridge and back) home, change, and get to the box by 7p. i made it with 5 minutes to spare - #winning!

it was a good crowd; some new guy who was (freaking ripped) and in town for the weekend. I’m going to be him this week in LA (albeit a lot less ripped, but still). the WOD (17 minute cutoff):

  • 2000m row
  • 50 pistols (black band)
  • 30 hang cleans (55#)

I got through all 2000m, all 50 pistols and 15 hang cleans in 17 minutes. respectable i think.

ooh and then a finisher tabata!

  • russian twists
  • situps with medball (14#)

lowest rep 14 twists, 7 situps.

today i head down to LA and tomorrow at 8:30 one of my clients and I are hitting up Crossfit Dogtown (thanks for the reco surfwods). Crossfit with a client - we’ll see how this goes. He knows I’m new to the sport and has agreed to make sure I don’t get hung out to dry. i don’t know why i’m worried about that as hanging people out to dry isn’t really crossfit’s motto - unless you’re talking about hanging out all my dripping with sweat workout stuff, because THAT happens a lot.

i think i’m addicted.

and thus starts the last week…

…of the amazon local deal i bought that got me into #crossfit at a reasonable price
…of work before E3 (crazy hours, way too much email, counting down hours until heading to sunny LA)
…of Seattle before one whole week of sunshine in LA

Monday - I missed xfit because i stayed too late at work and was 10 minutes late and they closed up early because everyone else had come earlier in the day. i was also probably psyching myself out about “murph” but to be honest, it’s because i was too focused on me - whether or not i could do it - than focusing on the hero it was named for.

Tuesday - walked out of work early and made it! Coach was fresh off judging the PNW regionals and the workouts this week have been from that. yowza. if i didn’t have enough respect for those folks before, i absolutely do now.

the WOD:

  • 25 handstand push ups (tent position for me, hands on boxes)
  • 50 toes to bar (knees to chest for me)
  • row 800m
  • 75 push press (35#)
  • 150 double unders (or 600 singles) (5 double unders for me, the rest singles)

27:22.

prior to that we did skill work: push jerk 5-5-5 (55#)

PS i’m back on the paleo bandwagon for round two of a 30 day challenge. the first time around went well (didn’t cheat at all) then had a weekend full of panera and froyo and feeling kinda like shit, so i’m back at it. this time with fewer nuts and fruit and hopefully way more transformation in my body. we shall see.

crossfit in LA anyone?

i’m heading down to LA for a week next Friday and I’m looking for a crossfit box. Any LA crossfitters out there have a gym fit for a relative newbie? I’ve only been crossfitting for about a month, but i already don’t want to go a whole week without it.

recommendations?

Crossfit — day 2

After two days of hardly being able to walk but in a surprisingly good way (ok maybe that’s an overstatement), I ventured into my second day of crossfit. And crap, today’s WOD was brutal. B • R • U • T • A • L.

  • 1000m row
  • — into 5 rounds of —
  • 30 double under (or 120 singles)
  • 15 sandbag over the box, step overs (at 20”)
  • 10 pushups
  • — into 1000m row

I got through 3 rounds and all 2000m in about 30 minutes and honestly can say that I havent worked that hard in my life. Omg. My head/ears got plugged up on the second round and shit - I need to work on my endurance.

I’ve got a long way to go and i don’t love it yet but im going to keep going back. Still on track paleo-wise. Havent even been cheating a little bit. Proud of self. Just saying.

Mission Accomplished {30x30}: Run a Half Marathon

Last Saturday was the Seattle Rock and Roll Half Marathon. And I finished it! I have a medal and everything to prove it!

Signing up for this race prompted me to start running. Back in January when I signed up, I figured I’d better practice getting my ass off the couch and moving in a forward direction before I had to do it for 13.1 miles all at a time. So I did. Training went well for awhile and I got up to about 7 miles before my training took an abrupt halt (quitting my job, getting a new job, having to take the bus and walk 1.75 miles to/from work everyday and getting home past 8pm really doesn’t inspire one to then go run 6+ training miles, yada yada).

Anyway - in true Spence family style, we made team shirts (No Spence left behind) and the whole fam came to town in support. Both my sisters (+one boyfriend) even came ready to race alongside me, which was a bonus. They didn’t run their race, they ran mine.  Having my sisters there to support me, to document the journey, to teach me about gu, to tell me to take shorter strides, to convince me that i should port-a-potty before we start, to make me laugh, to slap my ass, and ultimately keep me motivated and moving in a forward direction for 13.1 miles was really one of the nicest things anyone’s ever done for me.

The first 5 miles flew by and while I walked a bit more than I wanted, I enjoyed the run. The people, the music, the energy was all awesome. Mile 6 and 7 were like the longest miles of my life and after the first 5 just few by I couldn’t for the life of me figure out why they weren’t doing the same. It occurs to me now that during training, I never made it (consistently) for more than 6.5 miles - most of my runs were around 4-5 miles (since I skipped out of the last 2 months of consistent training/mileage building - okay yeah bad idea - i know). Running along Lake Washington along Seward Park was so beautiful and we even saw two bald eagles, one of which swooped down and caught a fish. We ran through a memorial stretch lined with American flags and photos of soldiers who’d been killed in Iraq/Afghanistan. It was all I could to do maintain my composure and keep moving forward. My iPhone died at mile 9 (wtf?) so the last 4 miles were without my little Nike+ woman telling me how much further I had to go (tragic). Good thing I had my sisters to mileage check and serenade me between mile markers/bands. Running through the I-90 tunnel was pretty awesome and the downhill stretch into Seattle was long but beautiful. I couldn’t have asked for better weather, better sisters or a better way to accomplish such a feat. 

3 hours and 20 minutes after we started, praise the Lord, we finished. I will run another. Maybe even another one this year. But next up, a 200 mile Ragnar relay race from Canada to the south tip of Whidbey Island. It’s next month (July 22) and I can’t wait to be stuck in a sweaty van for 2 days with 5 of my closest friends while we and 6 other crazy people relay 200 miles. 

So, I’m halfway through my 29th year and I’m slowly but surely marking things off my {30x30} list. Run a half marathon — done.

back in the habit

5/31 MILEAGE: 2mi, 12 min pace probably… and a PR for the mile

ROUTE: Apt down 68th to State Street, down a ways, down to the waterfront, up the huge hill on 5th, back along State, back up 68th and back to apt

Hello my name is Carey and it’s been 30 days since my last run. I know, I know. I think it’s been mostly mental, but I’ve had a lot of excuses work-wise, allergy wise, etc. Busted out 2 miles though. And a new personal best for the mile. Yes it was all downhill, but it matters not. In 24 days I will run a half marathon. It would be great if it was almost entirely downhilll. Who do I talk to about making that happen?

T-25 days

I’ve been in a state of neglect lately. I’ve neglected my blog, I’ve neglected my training, I’ve neglected my body. In 25 days I will run my first half marathon and I haven’t run since May 1. Here’s what’s been up since then:

  • i quit my job
  • i got a new job
  • i started my new job
  • dog got sick
  • dog got better
  • i walk 2 miles a day to/from bus/work
  • i take the bus
  • i got sick
  • i got better

a lot has happened, yes. And to say that I’ve let my training lax while life has been happening is completely a true statement. Since I’m finally able to breathe again (as in my head isn’t congested anymore), I’ll be running this evening. I am back on track. I will make in 13.1 miles in t-25 days. My sisters by my side. This will happen.

(the body believes what the mind tells it)

5/1 MILEAGE: 6.94 mi, 15 min pace probably… ROUTE: this morning: 2 miles in and around Juanita Beach Park, across the really long bridge, and back. this evening: 5 miles from apt to Intl School, down 108th St. to Northrup, along the highway to Lakeview Drive, along Kirkland waterfront to 10th, up to 68th and back to apt Hello my name is Carey and it’s been 11 days since my last run. I know, I know. But there’s been lots going on. I mean, for reals. Today though I was up before church and knocked out 2 miles. Had to stop halfway through and take this photo of all the bird watchers gawking at a Bald Eagle perched in this giant tree. I’ve lived here 4 years; Bald Eagle count: 3. All within the last month. After church and a fabulously long work session, I hit the road for another run. I’d planned 4 but decided to knock out 5 miles to get me up near the 7 miles on the docket for today. After the 2 this monring, I wasn’t feeling a thing but now after the 5 more, I can say without a doubt that skipping nearly 2 weeks of training s.u.c.k.s. Back on track today, kids. That’s for damn sure. Half Marathon is in 55 days.
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5/1 MILEAGE: 6.94 mi, 15 min pace probably…

ROUTE: this morning: 2 miles in and around Juanita Beach Park, across the really long bridge, and back. this evening: 5 miles from apt to Intl School, down 108th St. to Northrup, along the highway to Lakeview Drive, along Kirkland waterfront to 10th, up to 68th and back to apt

Hello my name is Carey and it’s been 11 days since my last run. I know, I know. But there’s been lots going on. I mean, for reals. Today though I was up before church and knocked out 2 miles. Had to stop halfway through and take this photo of all the bird watchers gawking at a Bald Eagle perched in this giant tree. I’ve lived here 4 years; Bald Eagle count: 3. All within the last month.

After church and a fabulously long work session, I hit the road for another run. I’d planned 4 but decided to knock out 5 miles to get me up near the 7 miles on the docket for today. After the 2 this monring, I wasn’t feeling a thing but now after the 5 more, I can say without a doubt that skipping nearly 2 weeks of training s.u.c.k.s. Back on track today, kids. That’s for damn sure. Half Marathon is in 55 days.

4/19 MILEAGE: 3.55 mi, 18.32 pace // ELEVATION: 60-372 ft ROUTE: Apt to Intl School, down to right before Carillon Point, along the waterfront, up 10th to Market, back up 68th St to Apt The fact that I was up and running at 7 a.m. is an accomplishment in and of itself. After a total mental breakdown on Sunday and a total lack of willpower and desire to make brownies and watch How I Met Your Mother yesterday, I rallied. Got up early and knocked out 3.55 miles early a.m. today. I feel great. Later today I might even run another 2.5 miles pushing me to 6 miles for today. Legs still feel really shakey, but my attitude is on the up and up. Onward and upward!
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4/19 MILEAGE: 3.55 mi, 18.32 pace // ELEVATION: 60-372 ft

ROUTE: Apt to Intl School, down to right before Carillon Point, along the waterfront, up 10th to Market, back up 68th St to Apt

The fact that I was up and running at 7 a.m. is an accomplishment in and of itself. After a total mental breakdown on Sunday and a total lack of willpower and desire to make brownies and watch How I Met Your Mother yesterday, I rallied. Got up early and knocked out 3.55 miles early a.m. today. I feel great.

Later today I might even run another 2.5 miles pushing me to 6 miles for today. Legs still feel really shakey, but my attitude is on the up and up. Onward and upward!

  4/17 MILEAGE: 1 mi, 22:59 pace ROUTE: down and back a tiny stretch of Alki Beach 6 miles was on the training calendar for Sunday and I totally botched it. I’ve read a lot about how running is a mental game just as much as it is physical. Until this weekend, I thought I had been exercising my mental toughness by pushing through “the wall” round about mile 1.5 or 2. I was wrong. Staring at the 6 on my training calendar didn’t seem to freak me out nearly as much as putting my running shoes on and setting out to see what that feels like. Only a few steps in, Una was acting up, my legs started aching, I was freezing and I had to pee. But I pushed on. About .25 miles later (seriously, that was it), I still had to pee, Una was still distracted and the sidewalk i was running was littered with people out enjoying their Sunday in mass. It was too much. I turned around. I ran back to the car. I got in. I drove away. I felt like a failure. And I had to admit it on facebook where only a few minutes earlier I had touted that I was going for a 6 miler and the “good lucks” and “you go girl” were already starting to roll in. It sucked. I convinced myself that it was because of the Chipotle I had for lunch or the fact that my thighs still hurt a bit from my photo adventure the day before, but it was mental. I didn’t know what 6 miles looked like or felt like. I still don’t. I’ve barely come to terms with 5. But I’m gonna learn. June 25 is right around the corner and there is much work to be done. Note to self: don’t eat Chipotle on long run days. Plan your route in advance and do it in an area you know. And don’t facebook it until it happens. 
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4/17 MILEAGE: 1 mi, 22:59 pace

ROUTE: down and back a tiny stretch of Alki Beach

6 miles was on the training calendar for Sunday and I totally botched it. I’ve read a lot about how running is a mental game just as much as it is physical. Until this weekend, I thought I had been exercising my mental toughness by pushing through “the wall” round about mile 1.5 or 2. I was wrong.

Staring at the 6 on my training calendar didn’t seem to freak me out nearly as much as putting my running shoes on and setting out to see what that feels like. Only a few steps in, Una was acting up, my legs started aching, I was freezing and I had to pee. But I pushed on. About .25 miles later (seriously, that was it), I still had to pee, Una was still distracted and the sidewalk i was running was littered with people out enjoying their Sunday in mass. It was too much. I turned around. I ran back to the car. I got in. I drove away.

I felt like a failure. And I had to admit it on facebook where only a few minutes earlier I had touted that I was going for a 6 miler and the “good lucks” and “you go girl” were already starting to roll in. It sucked. I convinced myself that it was because of the Chipotle I had for lunch or the fact that my thighs still hurt a bit from my photo adventure the day before, but it was mental. I didn’t know what 6 miles looked like or felt like. I still don’t. I’ve barely come to terms with 5. But I’m gonna learn. June 25 is right around the corner and there is much work to be done.

Note to self: don’t eat Chipotle on long run days. Plan your route in advance and do it in an area you know. And don’t facebook it until it happens.