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Five Miles Never Felt So Good

Happy weekend! Mine is a balance between hanging out and relaxing and running around trying to get the last of Christmas taken care of. This month flew by!

It is a beautiful day here in North Carolina – 72 and a little overcast with peeks of sunshine coming through the clouds.


It was too nice not to run outside so I turned on my audio book (Me Before You) and hit the road. My original thought was to do an easy three but once I started running four sounded nice. Before I knew it I was at the point to turn for four or go for five…and I kept running. It felt amazing. I didn’t stop a single time to walk and the run felt effortless. I can’t even tell you how good it feels to finally be running like this after struggling for so long. I can actually fathom the thought of running a half marathon again. Maybe this spring??? 🙂


Body and mind are feeling so good right now. I’m grateful.

And here’s the rest of the week’s workouts.



10 Bear Complex’s For Time & Weight

1. Power Clean
2. Front Squat
3. Push Press
4. (3) Back Squats
5. Push Press

I did my bear complex at 65# and in about 4:40. What is a bear complex you may ask? It’s the movements above linked together. I happen to have a video of it…

It’s a killer combination of movements and very effective total body training. I love it.

After the WOD I did 40 more front squats and 20 more back squats at 65# to bring my squat total for the day to 100. I recently started “Squat Mondays” where I’m doing 100 squats. They are my favorite thing to do!


Hot vinyasa yoga with a glorious 15 minute nap during the floor work.


Hot vinyasa yoga


Hot vinyasa yoga



Run 800
75 deadlift (95/65)
Run 800
75 push press (45/35)
Run 800

This was a low weight, high rep workout to train muscular endurance. I finished in about 20 minutes using the RX weight.


Run 5


Rest or yoga…depends on how my day goes with Christmas shopping and baking.

What was your best workout of the week? 

Any spring races planned? 

{ 9 comments… add one }
  • Ashley @ Power, Love, and Self-Discipline December 21, 2013, 6:38 pm

    My best workout of the week was plyo, speed, and agility training in the sand. My favorite!!

  • Amanda @Fitforgloryfoundbygrace December 21, 2013, 7:26 pm

    I’m hoping to do a race in the spring! I ran today as well. It was 70 degrees up here in MD on the shore! It was beautiful! For crossfit, when it says (95/65) is that weight? like 95 or 65?

  • She Rocks Fitness December 21, 2013, 7:37 pm

    My best workout this week was my 7 mile run that I did outside here in NJ. It was unseasonably warm, the sun was out, and I had to do it. I was going to take the day off, but I told my mind to shut up and I just did it. Tomorrow is a rest day and some retail therapy. So glad I did that run…I will be sore tomorrow. 🙂

  • Abigail B December 21, 2013, 8:53 pm

    You should do a post on upcoming spring races that look interesting to you, or ones that you’re thinking about doing! I would love to sign up for a few, but can’t decide which..

  • Sara @ LovingOnTheRun December 22, 2013, 12:01 am

    My best workout was this morning to! had a total of 5 miles though broken up with intervals and felt great. I am still coming back from injury so this is my longest so far!

  • bridget December 22, 2013, 7:19 am

    Hi Jen! I’m signed up for a marathon in may and have taken a long break from running so about a month ago started doing 2 miles or so to get back in the groove. Well, yesterday, I felt great. Took a little walking break, and then when I went back into a run- experienced pain to the left of my upper thigh every time I tried to take off with that leg. I came in and rested and now this morning, its worse. Im so sad. I had my running clothes laid out and really wanted to get a head start on new years and get running. Have you ever heard of this? Its nothing I can see, but I can feel- and Im just praying it goes away quickly!! thanks 🙂

  • Jenn December 23, 2013, 2:21 pm

    caught the running bug this past fall after a former life of team sports. ran the battleship 1/2 marathon in wilmington. planning for the race for ray (raceforray.com), the wrightsville beach 1/2, and the rock and roll raleigh… training started today, but I wish my 4 today felt as effortless as your 5…. happy running! 🙂

  • Helen December 23, 2013, 7:13 pm

    If you’re interested in a spring half marathon and don’t mind traveling a little, I hope you’ll consider the Marine Corps Historic Half in Fredericksburg, VA. Great crowd support with about 70% of the race on downtown historic streets.

  • Becky @ Life Outside The BOX December 24, 2013, 8:12 am

    My WOD included the bear complex yesterday, the Rx weight was pretty challenging at 95 #’s but for 2 reps only! I’m definitely feeling it today!!

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