Terri-Lynn’s Story

When I started running in 1998 with my high school track team, my focus was the 1500m and 3000m events. In truth, I have never been a great runner, but I have always been a good runner. Running epitomized my definition of fitness: fast = fit; a simple equation. The advice I heeded regarding running was also simple. I would become an even better runner as I ran more and more.

In 2008, I decided to start running farther and registered for my first half marathon. I spent weeks doing on-line research focusing on the best ways to train for a half marathon. All the top running websites said, more or less, the same thing. One should run five to six days a week. Of those days, one should be spent completing a long, slow run, another day should have the runner doing hill repeats (their version of strength training), and finally, the others days should have the runner completely 5kms at a reasonably fast pace. This made sense to me and this is what I did. As a result, I successfully ran my first half-marathon and so I decided to use this program for my next 6 half-marathons. My times fluctuated, but I finally managed to reach my goal of a sub-2 hour half. So what if I ran it in 1:59.0? It was still under sub-2 hour half and that’s what counts.

I learned that the downfall of this program was that you had to put in a lot of miles and time over a 16 weeks – 491 kms to be exact. This creates a lot of wear and tear on the body. I was plagued with shin splints and sciatic pain, and would often spend the 2 days after a long run hobbling around. I figured no pain, no gain, so kept at it. Unfortunately, I seemed to have stalled at that 2 hour time. I was no longer making progress and if anything, my times were slowing down.

Enter CrossFit. After toying around with the idea of joining for over a year, I finally gave it a go, but simply as a means to get stronger so that I could possibly run faster. Nine months after joining CrossFit, I ran a half and still didn’t PR my previous best time. Man, was I frustrated.

At this point, I talked to Kevin about wanting to PR at my next event. We talked about it A LOT. He recommended that I do a series of high intensity intervals and suggested that putting in the miles wasn’t going help me reach my goal of sub 1:55. I thought he was crazy, but what did I have to lose?  I figured I was only 31 years old and if I wasn’t successful, I would have many of other opportunities to train the “right way” later. So, I took the plunge.

On Kevin’s training program, I ended up running less than 200 kms in preparation for this year’s Legs for Literacy. I saw improvements in my running almost immediately. I still did the occasional long run to monitor my progress and was able to run comfortably at a significantly faster pace than I had in the past. As a result of illness and injury, I had to take 2 weeks off on two separate occasions prior to the event. Because of this and my fear that my race time would be compromised, I was extremely nervous the week before the race sensing I had not done the training required to finish the race let alone meet my time goal.

On October 27, I ran my best race to date. Not only did I exceed my goal of a sub – 1:55 half, but my time was 1:48.  I PR’d my best time by 11 minutes and finished 16th of about 200 in my division. Even better than that is the fact that I didn’t have any sciatic pain or shin splints the entire time I trained. I also felt recovered within hours. I am officially a convert and have a Running Room training guide to give away if anybody is interested.

Today is a double strength day. Work your two (or one) strengths of your choice.

Cashout – Try a rope climb

If you have extra time, work on a “goat” (something you suck at).


Categories: WOD's


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24 Comments on “Terri-Lynn’s Story”

  1. Tania
    December 15, 2013 at 7:50 am #

    Great story Terri-Lynn! What an accomplishment! :)

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  2. Gillyon
    December 15, 2013 at 8:41 am #

    Great story! Congrats!!

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  3. Gillyon
    December 15, 2013 at 8:42 am #

    Was hoping the weather would start later…don’t want to risk taking Lydia on the roads this morning. Please cancel my 10am.

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  4. Craig H
    December 15, 2013 at 1:06 pm #

    Group wu

    Strength snatch 5 rep
    75,85,95,105,115(f),115 matched my theoretical 5rep max. Had a 1 rep max of 135
    Clean and jerk ladder 10 min amrap
    20@95, 20@135, 4@155 times up
    Jeremy you called it my heavy weight stamina is not there yet. Going to be interesting next month.

    Congrats to everyone on there pr’s today

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  5. December 15, 2013 at 1:17 pm #

    Few stretches…

    GHD Situps 10-15-25
    GHD Hip Ext. 10-15-25

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  6. Jeff L
    December 15, 2013 at 1:56 pm #

    Back Squat



    Push Press



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  7. Corinna
    December 15, 2013 at 2:47 pm #

    Great read Terri-Lynn. If I ever can get my right knee fixed, I would love to train for a half marathon with you some day using the high intensity interval training recommended by Kevin.

    Strength: OHS from rack

    sets of 3:35-55-65-75

    sets of 2: 85-95

    sets of 1: 105-110-115-120(PR)

    Strength: Back Squat

    sets of 3: 85-95-105-115

    sets of 2: 125-135-155-165

    sets of 1: 175-185-195(PR) -200 ( fail)

    Thanks so much for the spots and the encouragement Lora, Joey and Mario!

    Fun class. Thanks for coaching Mario.

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    • Lora
      December 15, 2013 at 4:19 pm #

      You have that 200# back squat next time…for sure!
      Nice job on the OHS’s too!

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    • Amanda
      December 15, 2013 at 6:47 pm #

      Nice PR’s Corinna!

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  8. Lora
    December 15, 2013 at 3:27 pm #

    Quick mobility

    Barbell warmup

    Strength #1: Backsquat (find 1RM)

    Woohoo! 10# PR
    It was fun sharing a bar with you Joey. Thanks!

    Strength #2: OHS

    Snatched all except for 125# which I cleaned then pressed from behind neck
    Matched previous PR

    Climed the rope :-)

    Thanks Coach Mario!

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    • Corinna
      December 15, 2013 at 6:12 pm #

      I am in awe of your numbers and not to mention your spot on technique. Good job today!

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    • Amanda
      December 15, 2013 at 6:49 pm #

      Nice OHS Lora – I remember seeing you struggle with much lighter weights when you first started. Nice work, 125# is awesome

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      • Lora
        December 15, 2013 at 7:18 pm #

        HA! Yes…I struggled to OHS a dowel (to a box) when I started. I will try from rack next time, as getting the weight from G2OH was the toughest part for me today….yay for progress! :-D

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  9. Lora
    December 15, 2013 at 3:29 pm #

    Thanks for sharing your story Terri-Lynn. Congratulations on a whopping 1/2 marathon PR! Extra bonus that it was achieved without shin splints and sciatic pain.

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  10. Steph L
    December 15, 2013 at 4:07 pm #


    WOD: Double Strength Day

    Back Squats:
    65-75-85-95 x5
    105-115-125-135 x3
    145(PR)-150(PR) x1

    Squat Cleans:
    75-85 x3
    95-105-115-120(PR) x1

    Cashout: 2x Rope Climbs

    Like this

    • Lora
      December 15, 2013 at 4:17 pm #

      Congrats on your back squat PR! I knew you could do it!!
      And what’s that? A squat clean PR too?
      You are getting so strong! Look out Mario! :-D

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      • Steph L
        December 15, 2013 at 5:20 pm #

        Thankx Lora! :-)

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    • Amanda
      December 15, 2013 at 6:50 pm #

      WOW Steph your strength has increased SO fast lately!

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  11. Laura K
    December 15, 2013 at 5:01 pm #

    CongratsTerri Lynn and thanks for sharing your story. Nice work to all the Sunday folks. It was fun getting to see Corinna and Lora get those impressive PRs.

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  12. Heather (Mum)
    December 15, 2013 at 5:21 pm #

    Great story Terri- Lynn.

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  13. Amanda
    December 15, 2013 at 6:50 pm #

    Great story, Terri-Lynn! Thanks for sharing!

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  14. Ginette
    December 15, 2013 at 7:23 pm #

    Thanks for sharing your story Terri Lynn!!!

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  15. Tara
    December 15, 2013 at 11:30 pm #

    Congrats terri-lynn amazing progress :)

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  16. Chris
    December 16, 2013 at 8:15 pm #


    OH Squats

    Spent whole class on OH squats

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