Summer Training Week 13: 54 miles + yoga

The past week has been very eventful!  After an exhausting last week of work and running, I went to see Lifehouse, Switchfoot, and Brynn Elliott last Sunday with one of my best friends.  The concert was amazing…but we didn’t get home until midnight, and I’ve never felt less recovered after a recovery day. 😅 So I struggled through a morning run on Monday, skipped my double, and prayed that I’d feel better for our team training trip!  This week was sort of a down week- I still ran 54 miles… Isn’t it funny how our perspectives change based on where we’re at in training?

This morning, I went to a yoga class before heading to my favorite farmer’s market for the last time before I go back to school.  I swear, the people at this farmer’s market are the nicest, most compassionate people in the world.  Every time I go there, it restores my faith in humanity 🙂

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Lifehouse and Switchfoot concert!

Week 13 (8/14-8/20):

Monday: AM: 7 miles on bike path.  STRUGGLE- body is so tired.  Glute activation + push-ups.  PM: skipped my double, light core.

Tuesday:  Mosquito-infested workout with teammates on island soft surface: 20 min w/u, drills, 12-7-7 with 3 min recovery, 3 mile c/d.  Total = 11 miles.  Went really well!  I felt very strong mentally and physically.

Wednesday:  5 miles with teammates easy + core.  New shoes.  PM: eventful ocean swim with my freshman teammates in which we got caught in the riptide/current for awhile…

Thursday:  AM: 7 miles with teammates, drills, strides, strength (push-ups, lunges, roller abs, etc.) Lighthouse climb!  PM: 3 miles with teammates.

Friday:  Early workout with freshman teammate.  20 min w/u, drills, 7 x [3:00h, 1:00e], 20 min c/d.  Felt ok, not amazing.  Fewer mosquitoes!  Total: 9 miles.

Saturday: 13 miles on bike path.  Listened to podcast about accents.  Pretty humid/hot.  Took an energy gel at mile 9 and hammered the last 20 minutes.  Overall good run!  Trail was very crowded.

Sunday: off.  Vinyasa yoga class.

Total: 54 miles + 1 hour yoga class

Not the most interesting training week, but the concert and training trip were an absolute blast.  When Lifehouse played “You and Me” and “Hanging by a Moment” one right after the other, my friend and I almost cried.  We also got to meet Brynn Elliott after the show- she was incredibly affable and enthusiastic, and she’s only a year older than us!

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The training trip got off to an interesting start with a mosquito-infested workout on Tuesday morning.  Apparently, it was the worst mosquito day some of the locals could remember! A few of the girls looked like they had contracted a bad case of chickenpox.  Throughout the trip, we worked out together, went to the beach, climbed a lighthouse, ate immense amounts of ice cream every night, explored the island, saw wild ponies, had dance parties and ridiculous late-night talks, drank lots of coffee and took lots of pictures.  I am so happy this trip turned out as well as it did 🙂

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None of our seniors or fifth years came on the training trip, so the junior class (read: my class!) was unexpectedly thrust into leadership roles that we didn’t expect to have until next year.  One of my classmates organized the majority of the trip, and some of us took on the task of talking to the freshmen about team rules, team dynamic, goals, expectations, how each practice works, and college in general.  Everyone worked together really well with the cleaning, cooking, and carpooling.

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One of the freshmen and I ended up swimming far out into the ocean- farther than I had ever swum- which was exhilarating!  Until we got caught in a riptide/current that pulled us farther and farther out into the water.  There’s nothing like the feeling of being pulled backwards as you attempt to swim forwards.  This particular freshman and I are both pretty fearless, but even so, I felt a bit of apprehension as we made ZERO progress getting back to shore!  We eventually made it back by swimming with the waves and letting the current pull us around in a giant circle.  Phew!

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This trip was really good for my mental health and balance as well.  Reuniting with my teammates reminded me that all the hard work throughout the summer is done for a reason and reinvigorated me for the upcoming cross country season.  Also, a lot of last year’s top seven is in our senior/fifth year class, which meant that I was one of the faster and higher mileage runners on this trip.  Along with my fellow juniors and high mileage runners, I ended up leading workouts, runs, and conversations about college running for the freshmen.  It was surreal!

Since the juniors were the leaders on this trip, I really wanted to be a good role model for the underclassmen.  So this trip had the awesome effect of breaking unofficial routines and rules that I had gotten stuck in throughout the summer.  I just went with the flow.  Ice cream every night?  Absolutely yes.  Meals at weird times?  Waiting until 8 am to run- something that I hadn’t done all summer?  Staying up later than I had been comfortable with?  Relaxing in the afternoon?  I tried to say yes to everything.  Also tried to lead by example- post-workout recovery snack, rope stretching, foam rolling, treating myself, not hammering maintenance runs, and striking that tricky balance of relaxation and dedication to training.  I hope we (the juniors) did a good job.  The underclassmen reassured us that we did great, which was so gratifying 🙂

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One of the highlights from this morning was at the farmer’s market.  As I mentioned before, the people there are the nicest ever.  I stopped at one of the bread stands and made small talk with the woman who works there- we sort of know each other because the store where I work is very close with the farmers and small businesspeople from the market.  We talked about me going back to school, and when I tried to buy a lemon bite from her, she gave it to me for free and said, “save it for college”!  This happens all the time.  Do you see why I love it there??

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It was also really delicious.  The tangy glaze paired perfectly with the soft, sweet-yet-sour lemon pastry.

I also just adore the farmer’s market because you can find the most unique food items there.  Moroccan spiced carrot hummus?  Okra?  Dirt-cheap apples, peaches, and tomatoes?  Agave lime gazpacho??  I’ll probably miss it more than my home, to be honest…(mostly kidding).

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I’m going back to school and moving into my apartment later this week, so the next few days will be filled with planning, packing, (running) and convincing myself that I’ll be okay living 1.5 miles from campus without a car. 😉  I can’t believe summer is almost over!

Summer Training Week 12: 62 miles

Happy Sunday!  I wrapped up the highest mileage week of my life so far (62 miles) with 3.5 miles this morning.  I am TIRED.  In just 7 hours, I will be done with work for the summer and headed to a concert with my friend! 🙌

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Post-run breakfast: apple pie egg white oats with strawberries and chia/flax PB, along with plain Greek yogurt

Week 12 (8/7-8/13):

Monday: AM: 7 miles, felt good! Drills, strides, core, short nap.  PM: 3 miles, felt good but distracted.  Total: 10 miles.

Tuesday:  20 min warm-up, drills, 4 mile tempo on W&OD bike path (6:32, 6:29, 6:17, 6:05), 2 min recovery, 4 x [60,60], 20 min c/d.  Ice bath.  Felt completely out of whack.  Not a stellar workout.  Mentally unfocused, ugh.  Total = 10 miles.  Worked 12-5 pm.

Wednesday:  6 miles with my friend on canal.  It was almost chilly outside!  Core.  Worked 5-10 pm.

Thursday:  AM: drills, 7 miles, strides on turf (2 strides barefoot).  Legs felt exhausted but bearable throughout the run.  Push-ups, dips, pull-ups, and squats.  Worked 12-5 pm.  PM: 3 miles home from work.  Tired but decent.

Friday: Workout at park/lake with teammate!! 20 min warm-up, drills, 7-5-7-5 with 2 min recovery on trail loop, 2 mile cool down.  Didn’t feel fresh but it was SO FUN and we talked the entire time (including during the workout…we just had a lot to catch up on)!   Total: 9 miles.  Ice bath.  Worked 5-11 pm RIP.  Also, OMG EMMA COBURN AND COURTNEY FRERICHS.

Saturday: 13.5ish miles (mostly downhill to Roosevelt Island, back uphill on Custis trail and W&OD).  Listened to podcasts and it was actually pretty enjoyable!  A tiny bit longer than I meant to go because I did a loop from my house.

Sunday: 3.5 miles

Total: 62 miles

Monday was good, Tuesday through Thursday were not great- I just felt really tired and run-down.  Luckily, I had running buddies for a lot of this week’s runs.  Friday was AWESOME just being with my teammate, and Saturday’s long run went pretty smoothly!  Worked six days in a row this week while trying to hit high mileage, which was kind of unpleasant…I definitely have a tendency to get stuck in an intense, over-the-top rut with summer training, but I had a couple good conversations with teammates that reminded me to relax.
It was nice and cool in the mornings this week, which was a pleasant change that made it a little easier to get out the door.
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Long run views!

Yesterday was the longest run I’ve done so far!  I went out for 100 minutes, since that’s what we did the last time I ran 13 miles, but my phone’s Health app said I had gone almost 14 miles at the end.  I don’t know how accurate it was, but my body sure felt like I’d gone that long!
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I didn’t sleep that well this week.  Tried to fit in naps wherever possible, which usually happened to be like 10:30 am and made me feel completely discombobulated for the rest of the day…oh well 😉 Nutrition was pretty strong!  Since I worked so many shifts, most of my lunches and dinners were “clean-out-the-fridge” meals eaten out of aesthetic Tupperwares at work.  We had the week off from lift, so I’m feeling a bit like a noodle.
In non-running news, I finished A Walk West (the second installment of A Walk Across America) and started What Looks Like Crazy on an Ordinary Day.  So far, I really like it.  Finally making a crack at the 5-for-$3 books from the used bookstore!
Tomorrow is our training trip!!  I CAN’T WAIT.  I went to Harris Teeter and Trader Joe’s this morning to stock up for the trip and managed to get 10 Siggi’s yogurts for $10 thanks to coupons and sales!  It was #lit.  It was only when I left the store that I realized I’m moving out in nine days.  There is a lot of yogurt in my immediate future.  Why am I like this…
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Generally stick to store-brand, but this was 10 for $10!!

Planning on dropping it down this coming week unless I feel shockingly good.  Overall, I’m sore, achey, and wish I could sleep instead of going to work today.  But just gotta get through one more shift!  #doitforthecarfund
Almost work time!  LAST SHIFT LEGGOOO.  Listening to Ed Sheeran’s older music while I get ready 🙂

Fun Friday Fartlek with Friend

(I’m such a dork.  I can’t.)

Before I get started with this post, which will be fueled by a jittery I-drank-more-caffeine-than-I-can-handle frenzy, it’s my four-year blogiversary!  WOW.  I can’t believe I’ve been blogging for four years!  Maybe some of the positive things that happened this morning count as a celebration. 🙂

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Some things have changed (like my eyebrows, and my 5k PR)…my coworker still thinks I’m in high school, though

So the past couple days have not been the most fun.  My runs have gone pretty well, but to some extent, the rest of the day has been spent feeling like a train hit my body.  Yikes.  It’s been extremely helpful to have a running buddy for most of this week’s runs so far.  I’m not sure how I’d be getting through without them 😅

I wasn’t looking forward to another workout, but a couple days ago, one of my teammates texted me to say that she would be in town, and did I want to workout together?

Um, heck yes!

I hadn’t seen her all summer, so we had a lot to catch up on.  We met up this morning at a park with a 5-mile trail loop, and from the start of the warm-up to the end of the cool-down, we did not stop talking.  Both of us had been feeling a little burnt out and lonely, so we didn’t stress at all about the workout and just had a blast running with each other.  It was a 7-5-7-5 fartlek with 2 minutes’ recovery, and we didn’t even shut up during the workout, gasping for breath as we sprinted along the wooded trails.  I’m sure we looked and sounded ridiculous 😉

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Here’s another 2013 throwback (at the same park from this morning!) for the blogiversary 😉

Working out together made us both super excited for when the whole team is back together!  Just a few more weeks.  Workouts (and the general grind of training) is so much easier when there are 20 other women working just as hard ❤

It’s also been almost chilly in the mornings for the past few days, which has made running more bearable.  This morning was 70 degrees and overcast- nothing like 85 and unbearable!

After the workout, I was stretching, rolling out, and refueling in the parking lot while watching local high schools compete in a cross country scrimmage.  Two of the most outgoing, hilarious young kids I’ve ever met came over and started asking 300 questions about my roller, stretch rope, car keys…even the lunch box that housed my post-workout breakfast.

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Their older sister was running in the scrimmage, but they had gotten bored and were on an “adventure.”  The younger girl (4 or 5) proceeded to take over the foam roller and stretch rope while she showed off her moves.  Her brother was shocked when I didn’t know who their sister was, and that I didn’t go to her school- apparently all runners know each other 😉 While not noteworthy, this interaction with two extremely extroverted kids made my morning all over again.

I drove home and stopped to get ice and splurge on illy coffee, since it’s my favorite.  The most convenient place to get illy coffee happened to be my workplace’s biggest competitor (oops).  When I ordered my coffee from the manager, he asked who had better coffee.  I defended my workplace’s ice cream but reluctantly admitted that illy coffee tops all else…and the guy shook my hand and comped my coffee!  I felt like a traitor, but this was yet another positive happenstance that made my morning!

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Ice bathing with my free caffeine 😉

After an eventful morning full of positive happenings not directly related to running (a refreshing change!), I took an ice bath, showered, and caught up with some friends.  The rest of the afternoon will be filled with lunch, a nap, and some chores before heading to work until 11 pm tonight.

I feel really content right now.   Also hopped up on (free) caffeine, so that might have something to do with it!  Something annoying or catastrophic will probably happen later to make up for this good morning 😉 but right now…all good.  I’m also going to a concert on Sunday with my friend to see some groups that I LOVE, so I’m so excited.  Happy Friday!  I hope everyone has a great weekend!

Tempo Tuesday (LOL)

Hoo boy.  Today’s workout was not amazing.  This week, I’m trying to hit high mileage (60+) while working six days in a row…rip Kathryn.  So far I’m 2 days and 20 miles in.  Currently chilling in my bed with my nightcap (fresh peach, homemade cookie dough bites, and Kombucha) after a long day of working out, working, and picking up furniture for my apartment off of Craigslist (lol), so I thought I’d recap the day’s workout before turning in for the night.

The workout: 2.5 mile warm-up, 4-5 mile tempo, 4 x [:60h, :60e], 2.5 cool down.

What actually happened: 2.5 mile warm-up, 4 miles (6:32, 6:29, 6:17, 6:05), 4 x [:60h, 60e], 2.5 cool down.

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Ugh.  Honestly, it wasn’t great.  My body felt out of whack during the warm-up, during the drills, during the workout, and during the cool down.  The first two miles of the tempo were slowwww. The third mile was hilly, and I was not having any fun.  While I would have preferred to do a 5 mile tempo (and at a faster pace), I gave myself an out at 4 miles.  Really struggled the last 1/2 mile or so, so it was probably good that I stopped.

During the 4 x [:60, :60], I saw some runners from my high school’s team.  Seeing them working hard early in the morning motivated me to crush the little fartlek, so that portion of the workout actually went pretty well.  Hobby jogged the cool down and took an ice bath after stretching and rolling out.  I was freezing!  Refueled with a truly massive bowl of oatmeal.  This is getting ridiculous…

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The mileage total for the day was 10 miles.  I had a double on schedule, but I had zero desire to double after this morning and after working all day, so I elected to lie in my bed the second I got home instead 🙂

I’m not sure why I felt so poorly this morning.  Maybe it’s because I did a Meatless Monday yesterday and possibly lacked in protein?  Who knows.  Some days are just tougher than others!

Tomorrow is an easy recovery run with my friend that runs for another university.  I’m excited!  This week is going to be hard.  But it’s the last week of work before our training trip and move in!  Just gotta power through.  We can do hard things 🙂

Summer Training Week 11 (57 miles)

Week 11?! What??

Happy Sunday!  It’s a beautiful day in the neighborhood- 65 degrees this morning as I headed out the door to go to yoga (for the first time in a month.  Shhh).  After a long, tough week of hard workouts and work shifts every single day, my off day from running and my off day from work have fallen on the same day.  #blessed.  I went to yoga, the farmer’s market, a local bakery, and am spending the rest of the day trying to adult by looking at used cars.

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Week 11 7/31-8/6):

Monday:  AM: 7 miles on sidewalks, drills, strides, difficult core circuit.  Felt pretty flat- worked late last night.  PM: 2 miles.  Felt decent.  Total: 9.

Tuesday:  Got over 8 hours of sleep last night!!  Woke up at 6:40 which is quite late for me…AM: 2 mile warm-up, drills, 5 mile “steady state” on bike path, 2 mile cool down.  Splits: 6:27, 6:27, 6:24, 6:16, 6:03.  Mentally strong!  Light lift day 1.  Ice bath.  Worked 12-5.  PM: 2 miles home from work.  Total: 11 miles.

Wednesday: 5 miles on sidewalks + turf.  Tired but decent.  Worked 5-9:30 pm.

Thursday:  AM: drills, 7 miles, strides.  Light lift day 2.  Strides felt much better than Monday.  Worked 11-5.  PM: 3 miles home from work.  Felt heavy; sore feet.  Total: 10.

Friday:  12 min warm-up, drills, REALLY LONG FARTLEK on canal (3×1 minute, 2×2, 2×3, 2×4, 2×3, 2×2, 3×1 with 1 min recovery in between everything), 12 min cool down.  Total: 10 miles.  This workout was weird- I kept losing focus, didn’t feel engaged, but rallied well at the end once I convinced myself I was almost done 😉  Didn’t sleep great the night before.  Canal was very muddy.  Ice bath.  Worked 12-5.

Saturday:  12 miles sidewalks/bike path.  First 8ish by myself and then 4ish with my friend during which we stopped like every 2 minutes.  Oh well. Quite tired.  Ice bath.  Worked 12-5.

Sunday: 1 hour yoga class.  Off.  Off from work too- yessss.

Total: 57 miles + yoga class

This week was pretty dang tiring.  Worked every single day, some tough workouts, and the fatigue has definitely accumulated over the past two days.  Sleep could’ve been better- I drank a lot of coffee this week, which kept me up a bit at night!  I hit slightly higher mileage than planned, so I’m taking today completely off instead of doing the scheduled cross train.

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Yes, this is a blurry butt shot- but I had to document how MUDDY Friday’s workout was!

My mentality was very one-track-minded, and I feel a bit antisocial and isolated.  Definitely need this off day from running.  I’ve gotten very good at understanding when and why my body/mind feel certain ways, and right now, both are saying, “You almost overdid it this week.  You need a day off!”

On both Tuesday and Thursday, I doubled home from work.  However, Thursday’s route was a little too long…so I ended up having a nice little walk home after reaching my mileage.IMG_7458.jpg

Met up with a friend for acai bowls on Wednesday! Delicious, fun, and overpriced 😉

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I’m feeling the need for a nap, so I’m going to wrap this post up.  This week, I’m going to work on balance, reading more instead of spending so much time on Instagram, reaching out to friends, and continuing to prepare for the school year.  It’s almost time for fall semester!!

Summer Training Week 10 (51 miles + 60 min swim)

It was 60 degrees when I woke up this morning!

Crazy.

Anyway, happy Sunday!  I was planning on sleeping in, but my body always has other plans…so a 5:45 am wake-up it was.  After writing for awhile, I made some waffles and went to the farmer’s market.

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Week 10 (7/24-7/30):

Monday:  AM: drills, 7 miles with friends on sidewalks/bike path, strides, difficult core circuit!  Legs felt fresh thanks to off day yesterday.  PM: Kayaked on the Potomac with some friends.  Ultimately decided not to double.  Definitely thought about that decision way too much! Ugh.

Tuesday:  AM: pre-early-workout ate toast with almond butter and banana. 2 mile warm-up, drills, 30 minute tempo, 26 minute cool down (that was an accident- I ran too far down the canal during the tempo haha).  Tempo felt strong- it was long, but I was not dead at the end!  Nuun and Picky bar between workout and lift.  Lift day 1.  Ice bath.  Worked 12-5 pm.  Quite tired after, but solid morning!  Abs are sore

Wednesday:  AM: 3 miles.  Sore from lift!  Nice weather.  Worked 12-5.  PM: 30 min swim.  Was very enjoyable 🙂

Thursday: AM: drills, 7 miles, strides on turf (finally did strides somewhere besides the asphalt!!), ate an energy bite between run and lift, lift day 2.  Lift went well!  PRed on farmer’s holds.  PM: 2 miles, humid/hot but felt good.  Worked 5-10 pm.

Friday: pre-workout ate toast with almond butter and banana. 2 mile warm-up on bike path, drills, 6 x [4:00h, 2:00e], 2 mile cool down.  Went well!  I was mentally strong.  Ice bath.  Solo road trip.

Saturday: 13ish miles (100 minutes) on trails/bike path.  Personal distance record!  This was a pretty awesome run!  I felt like I could have gone faster and farther.  Ice bath.

Sunday: 30 min swim

Total: 51 miles + 60 minutes swimming

This was a good week!  I didn’t have any “bad” runs and had two lovely swims.  For the most part, I slept pretty well and felt good about my nutrition this week.  It’s hard for me to be comfortable all the time with the sheer amount of food we have to eat with the level of training that we’re doing, but I’m just trying not to overthink it and listen to my body 🙂
I went kayaking with friends on Monday afternoon and am a little embarrassed to admit that I spent way too long thinking about whether or not I should double.  In the end, I did not double, had a lot of fun kayaking, and felt better on all my runs because I did not double.  Sheesh, Kathryn.
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Both workouts were super strong mentally…I have no idea what pace I was going (except for the one 1/2-mile split that I actually checked on Friday was 2:55).  I didn’t check my watch until 28 minutes into Tuesday’s 30 minute tempo, which was great!
Lifts went well.  I went hard on Tuesday and was noticeably sore for two days.
#Transparency: My period has not appeared for three months (no, I’m not pregnant).  I’m fueling properly and don’t think I’m overtraining, so that’s a little concerning and annoying.  Making a note of it here so I keep it in mind.
Didn’t do any yoga…again…
Well, that’s that!  Another week of training in the books.  A few more weeks until our training trip and less than a month until fall semester!

An Adventure

This weekend, I had Friday and Saturday off from work, so I made plans with some of my teammates to meet up in our college town.  Yesterday, I ran a workout, took an ice bath, and headed down after breakfast. After thunderstorms and bad traffic, I finally arrived…and one by one, all of my friends cancelled.

AWESOME.  I almost turned around and drove 3 hours home.

However, it’s important to be comfortable spending quality time with yourself!  Sometimes things don’t turn out the way you expected for a  reason.  The trip turned out differently than I expected, but it was honestly still a good time!  The worst part was the traffic.

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Since I hadn’t been back in our college town since the end of spring semester, I spent a couple hours just enjoying being there.  It was pretty stormy and gray, which was perfect weather to do a bit of outlet shopping and then take myself on a date to my favorite coffee shop/restaurant.

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I enjoyed some Caribbean blackened salmon, grains and veggies, and a massive slice of “Chocolate Overload” cake while reading A Walk Across America, Part 2.

After awhile, I made plans to crash at a friends’ apartment.  I met her subletter, who was extremely nice, and we actually ended up talking for a long time that evening!

This morning, I made plans to long run with a new teammate and another acquaintance who were both in the area.  We met early at a local park and bike path, and I ran with them for 100 minutes (~13 miles) for a new personal distance record!  I hadn’t spent too much time with either of them, but the run flew by as we all shared stories.  At one point, one of them mentioned that we had already been running for almost an hour, and I was shocked!

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After 13 miles, I headed back to the locker room to stretch, roll out, and ice bath.  Talked to a couple track teammates that happened to be there at the same time.  Then, I headed into the historic area to wander around (read: get coffee and free fudge samples) at all the cute shops.

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I had never been in this Spice and Tea place before!  Their peach turmeric tea was amazing.

After running some errands, I went to tour the apartment complex that my roommate and I will be moving into this year!  We’re excited to start planning the set-up.

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The most important part 😉

Finally, I hit the road and drove home.  Traffic wasn’t great, and it took a pretty long time.  Stopped for a fruit-and-yogurt pit stop.  I’m done driving long distances for awhile 😉

Anyway, this solo trip was definitely out of routine for me.  I am not the world’s most extroverted person, and I generally don’t spend hours talking to new people.  But for the past 26 hours, I did!  I met some awesome people, made plans that I wouldn’t normally make, was generally productive, and was also comfortable spending time with myself.  I’m quite happy about this.  To top it all off, this morning’s long run was incredible!  I felt like I could have gone farther and faster. 🙂

Summer Training Week 9 (57 miles + 30 min swim)

The sun is going down a tiny bit earlier each night, sudden thunderstorms crop up briefly and intensely throughout the afternoons, my brother is packing for sleepaway camp, somehow we are on week NINE of summer training!…summer goes on.

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Too hot even for me to eat hot oatmeal- but this (cold) bowl was dang good

I took today completely off from running but drove for over six hours, so I’m just as tired 😉  Also SO full.  But today was lots of fun!

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Week 9 (7/17-7/23):

Monday:  AM: drills, 7 miles on sidewalks, strides.  Very humid.  Didn’t feel super fresh, but other than that, went well.  Core circuit.  PM: 3 miles.  Sore/tired calves and feet.

Tuesday:  3 mile warm-up, drills, fartlek (15 min on- 3 off- 10 on- 3 off- 5 on), 2.5 miles cool down on canal.  90% humidity, sweated a lot.  Legs didn’t feel very fresh but rallied at the end.  Ice bath.  VERY tired later in the day.  Some unplanned food choices (read: ice cream binge) but I know that’s because I was so tired.

Wednesday:  AM: 5 miles sidewalks.  Very hot/humid.  Legs were tired but decent run.  Lift day 1- PRed on squats and had a good deadlift!  Last day of dog-sitting.  PM: 30 min swim, felt good to get off feet, very relaxing, but tired afterwards.

Thursday:  AM: 7 miles, drills, strides, 10 min core.  Hot/humid.  Felt okay.  PM: 3 miles treadmill @ 8:10 pace.  Cranky, tired at work afterwards.

Friday: 2 mile warm-up, drills, 4 x [6:00 on, 2:00 off], 2 mile cool down on bike path.  Hot/humid.  Ice bath.  Didn’t feel fresh but it went pretty well.  PM: skipped lift and took two naps instead.  #Yolo.

Saturday: 12 miles on sidewalks + bike path.  Best way to describe this run: boring?

Sunday: off

Total: 57 miles + 30 min swim

Highest volume week in awhile!  This week can be adequately summarized with the phrase, “Didn’t feel fresh but it went pretty well.”  At no point during the week did I feel fresh (not even on Monday- oops), but I think I rode the line between hard training and overstressing my body well!  (Although maybe the amount of power naps I took says otherwise.)

Slacked off on yoga this week and my mind was generally not relaxed.   Oh, well.  Will work on being more mindful this coming week.

It continued to be extremely hot and humid all week.  I am very diligent about getting out the door by 7 am at the latest, yet the temperature never dipped below 75 and the humidity never dipped below about 90%.  Lovely.  Just reminding myself over and over that these sauna-like conditions will pay off in the future!  My body is getting more efficient.

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Post-Friday workout sweatiness

Honesty moment of the week!  I’ve identified that I tend to be extremely cranky and binge-eat ice cream on the days where I work while tired from that day’s training session.  For some reason, this has been causing a lot of anxiety.  Yesterday, after twelve miles, I ate ice cream at work and honestly struggled a lot, mentally.  HOWEVER, today I road-tripped to see friends and indulged in delicious eats and was back to normal and didn’t give a crud.  It was awesome (and a relief!). I’m weird.  I don’t really understand.

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Hawaiian BBQ quesadilla with chicken, melted jack cheese, pineapple, onion, and BBQ sauce…HEAVEN

This morning, I picked up my friend who lives about 40 minutes from me, and then we drove 2.5 hours south to visit some other friends.  It was sweltering outside, but we still had a good time!  We got to meet one of our new teammates, and she was incredibly nice.  We ate lunch at a cute smoothie/sandwich place (I got the Hawaiian BBQ chicken quesadilla and a soy cappuccino), checked out consignment stores and boutiques, explored a spice store, and perused a used-books bookstore (my favorite).  I got 5 books for $3, and an adorable cat snoozed in the window of the bookstore.

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We took the scenic route home, and after winding through rural highway roads for a couple hours, we spontaneously stopped at a roadside ice cream barn that sources their dairy from local cows.  While I was still stuffed from lunch, I did taste the dark chocolate ice cream, and it was incredibly creamy and high-quality.  I will be back.

IMG_7271.jpgPhew!  After seven hours in the car, I’m pretty tired, a little bloated, and craving my bed. This next week is a bit of a down week- I’ll probably hit around 48-50 miles.  I am going to shoot for a 13-mile long run, though!  Hopefully, my legs will feel more refreshed from the low(er) mileage and I will #crushit 😉

Summer Training Week 8 (54 miles)

Happy National Ice Cream Day!  After an easy 4 miles and core this morning, I dog sat, perused the farmer’s market, and have been checking various chores off my to-do list.  It’s been a busy week; I’ve worked every single day, and one more shift stands in the way of me and a day off 😉

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Week 7 (7/10-7/16):

Monday:  AM: drills, glutes, 7 miles,  strides.  I felt pretty crappy and was cranky on this run.  Core circuit.  PM: 3 miles neighborhood trail.  1 hour slow flow yoga class.  Got sick afterwards and puked/laid in bed all evening.

Tuesday:  AM: nothing: still sick.  Felt very achey/tired/lethargic, hibernated all day.  PM: 7 miles at 8:00 pace on treadmill.  Feet hurt by the end but body felt surprisingly okay.

Wednesday:  5 miles at Roosevelt Island.  Probably one of the top 5 worst runs I’ve ever had.  Heavy legs, felt off balance and achey, and it was super warm and humid.  But at least I did it!  Lift day 1: felt okay.

Thursday:  AM: fartlek on canal: 2 mile warm-up, 1-1-1-2-2-2-3-3-2-2-2-1-1-1 min on with 1 min recovery between everything, 2 mile cool down.  Very humid/muggy.  Didn’t feel amazing, but much better than Wednesday.  Ice bath.  PM: 2 miles at 8:10 pace on treadmill.  Very tired, and sore feet/legs!  Total = 11 miles

Friday: AM: 5 miles sidewalks.  Tired but progressively better.  Very humid/hot.  Lift day 2, unfortunately disrupted by some really horrible interactions.  The lift went pretty well, but I was not in a good mindset and therefore it didn’t feel as quality as it could have.  PM: was going to swim, but thunderstorms closed the pool, so I reluctantly took the afternoon off (which I definitely needed!!)

Saturday:  4 mile warm-up, 4 mile tempo (6:30, 6:33, 6:19, 6:12), 4 mile cool down all on bike path.  95% humidity.  Tempo was hard but got progressively mentally stronger throughout.  I knew I would need something extra, so I ate a citrus Clif energy gel after the tempo (so after 8 miles), and I don’t know if it was a placebo effect, but the last 4 miles felt surprisingly good!  Sore toes.  Ice bath. (Total: 12 miles)

Sunday: 4 miles + core

Total: 54 miles

This week was just weird.  I got sick on Monday and really didn’t feel well for about 5 days total.  Running wasn’t super fun, and I was annoyed that my mileage was lower than I wanted it to be.  Also, I managed to do 3 runs on soft-ish surfaces (yay!) but my legs were still super heavy and the constant, miserable heat and humidity didn’t help…

But I tried to listen to my body, and I’m proud of myself for taking Friday afternoon off (haha I’m aware how ridiculous that sounds).  I finally started to feel not-dead on Friday night.  Saturday’s long run took awhile to get into, and the tempo really did not feel great. So I was going to do 2×2 miles, and then “get to 3 miles and reevaluate”, but I got to 3 miles and felt progressively stronger so ended up doing 4 🙂  And I’m now an energy gel believer haha.

I’ve turned into a hermit that only runs and works.  I know my mindset was kinda crazy this week, so one of the things I’ll work on this coming week is not treating every run/mileage like the be-all, end-all of cross country success.  I have a tendency to micro-analyze every week and compare it to last year, etc. etc. etc.  I do really want to hit higher mileage, but I’m trying to remind myself that consistency is key!  There’s no need to rush things, especially after the spring semester…

One of the things I will try to incorporate this coming week is positive mantras.  Even a short phrase can re-center yourself and remind you of what’s important.  I go to a slow flow yoga class every week, and the instructor’s end-of-class mantra is “You are strong.  You are awesome.  You are inspiring.”  Heck yes, we all are!  Power poses can also play a big role in re-establishing yourself and getting out of a short-term funk.  I sound like such a hippie 😉 but I will incorporate these techniques.

Other random happenings:

  • My baby brother turned 13!
  • I finished reading A Walk Across America and re-read Born to Run and Eat and Run.  I’m a fan of all three books.  Now I’m reading Reconstructing Amelia.

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  • I poached eggs in a muffin tin for the first time.  They were delicious!  Just pop em in the oven for like 10 minutes.
  • Made Spicy Peanut Pad Thai for dinner one night (recipe from runonveg.com).  It was really good!  I used shrimp instead of tofu.  Also didn’t have aminos so used soy sauce, but that made it way too soy-sauce-y, so I had to add a bunch of honey to the sauce, haha.
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National Ice Cream Day concoction in the works.  Hint: involves three types of dough

  • Decompressed every night by eating lots of dessert and binge-watching The Great British Baking Show (until 10 pm because #earlyriserprobs)

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  • My coach shared with us the article, “Mindsets: Developing Talent Through a Growth Mindset” by Carol Dweck.  It was a really good read- I would recommend it to any athletes (or anyone!).  She also had us think about our beliefs about natural talent and effort.
  • I tend to align more with a fixed mindset in terms of “concealing deficiencies” and sometimes have trouble accepting criticism.  However, I have a growth mindset when it comes to Rule #2: “Work with passion and dedication- effort is key.”  Just some personal food for thought.

My goals (running and non-running) this week are to: have fun outside of training because I kind of failed at that this week; be less rigid with training and don’t stress about workouts; do something nice for someone every day; practice listening rather than just waiting until someone is done talking and then jumping in with whatever I have to say; plan more fall semester stuff; read a lot; stay off my phone!

“Garbage mileage”

This is kind of a mid-week weekly round-up because the past few days have been…interesting.

There’s always that point in training where the work you’ve done so far suddenly accumulates and your body feels like it’s been hit by a train.  If you’re doing it right and not overtraining, this feeling can last one day, a couple days…a week at most.  Then your body adjusts and you go back to feeling semi-normal.  However, if you’re overtraining, all of a sudden every run/lift/training session feels horrible for weeks on end.  Not good.

I had forgotten this feeling.  I think a lot of people can relate to this, but every time my training volume goes back up, I get complacent and think I’m invincible for a little while.  Until the accumulation of training volume happens, and then it’s a struggle to get out the door for a maintenance run 😉  Especially once the weather decides to never dip below 80 degrees or 80% humidity.  Ever.

After taking Sunday completely off, I felt surprisingly bad on Monday morning.  Two weeks ago, I joyfully bounded out the door the day after a complete rest day.  This week…nope.  My running buddy had to deal with my bitchiness for the first half of the run.  Eventually, I kinda warmed up, but no part of the 7 miles felt joyful.  That afternoon’s 3-miler was also “just another run.”

To make matters worse, I got sick on Monday night and spent the evening throwing up and lying curled up in the fetal position drinking ginger ale.  On Tuesday, I laid in bed for about 7 hours feeling weak and stressing about not doing the scheduled workout and being 11 miles under this week’s mileage.  Yeah.  I know, I’m insane and delusional.  Luckily, I felt progressively better throughout the day,before having a spurt of energy and jumping on the treadmill for 7 maintenance miles in the evening.  Again, I know.  I’m insane.  The run felt okay.  Nothing special.

Wednesday- hoo boy.  “You can go up to 6 miles as long as you feel fine,” I told myself. I drove to Roosevelt Island, and it was 80 degrees and 90% humidity at 7 am.  Right from the start, running felt impossible.  I struggled through every second of that miserable 5-miler.  My legs felt dead, my body felt heavy, my brain felt foggy.  That’s what you want!! 😉 I followed this nightmare up with a mediocre lifting session at the gym.

After four days of feeling like straight garbage, I was a walking pain in the ass.  Not a happy camper.  And the garbage-ness made me quite nervous to work out today.  Luckily, my friend volunteered to join me for the fartlek, and we did nine miles on the canal this morning.  It was already a sauna outside at 6:30 am, but we got it done.  While I didn’t feel great, it was significantly better than yesterday.  Did two miles on the treadmill after work, and my legs are, without a doubt, shot.

Runners are crazy!  It’s true.  When you’re in the thick of training, it’s easy to forget that what you’re doing is incredibly impressive, regardless of how fast you are/how many miles you’re running/what you’re training for.  It’s also easy to forget the importance of recovery and listening to your body and get caught up in the numbers/mileage/etc.  That is exactly where I’ve gone wrong this week, being the stubborn hypocritical collegian that I am, hehe.  I’ve been forcing myself to try to hit the mileage listed on my schedule rather than listening to my body because in the back (well, front) of my mind, I’m thinking, “Well, I ran X miles last year and I won’t be faster this year if I don’t run more miles than last year!”  I haven’t even wanted to cross train because my mileage would technically be lower (even if the workload is the same and it would be better for my joints, feet, body in general if I got in the freakin’ pool!).

Wow, writing that has made me realize that, um, Kathryn…you’re an idiot.

Soooo assuming I survive this week and make good decisions and my body doesn’t completely rebel, I’m going to take next week as somewhat of a recovery week, probs.  I’m writing this to keep myself accountable.  I do not need to be doing 7-3 doubles on maintenance days and 9-2 doubles on workout days if my body doesn’t want to.  The pool might be better on any given day!

Okay, sorry for all that…I think I’m done now…