The Great Treadmill Adventure

Happy National Peanut Butter Day!!  I celebrated by eating peanut butter multiple times today, but my favorite was homemade pumpkin cinnamon peanut butter on a bagel (I just mixed peanut butter, pumpkin puree, and cinnamon).  So good.


Well, I can’t say my second semester of college got off to a great start, but it was decent enough.

Especially when the blizzard hit!

Okay, so we only got 5 or 6 inches, unlike the DC area that got clobbered with multiple feet.  My mom sent me this picture of my dog on the front walk:


This week was filled with ice skating (and practically getting frostbite) with my wonderful friends…


…staying at the caf way too long talking…


…pumpkin pie oatmeal at 11:30 pm…


…shin pain, snow, catching up with teammates, etc!

Anyway, running was okay this week.  We did a track workout on Tuesday, and after no!! shin!! pain!! all of break, including track workouts, the burning/aching came back halfway through the workout.  I finished it, but it hurt a lot.  I’ve been going to the trainer and doing hip strengthening and stability in case the problem is stemming from my hips, and I will look into orthotics.  Not sure why my legs are complaining now after four years of indoor and outdoor track– you’d think they’d be used to the, uh, track by now!

We did a spirit day for the track workout: Crazy socks!


20 minutes warm-up, 4 x 400 @ 81-82 w/ 1 minute rest, 3 x 800 @ 2:44-2:47 w/ 2 minutes rest, 4 x 400 @ 80-82 w/ 1 minute rest, 20 minutes cool down.  We also got a lap between sets.  Total = 9 miles.

The coaches stressed, “Get into a rhythm” for this workout.  The 800s were supposed to be the same pace as the 400s, which is definitely faster than the 800s I did over break!  We were supposed to start at a 400 pace we could hold for the whole workout and just keep it consistent and strong.  The first 800 was on pace (2:44), but the next two were about a second slow per lap (2:46 and 2:47) and pretty tiring.  During the last set of 400s, my shin was really bothering me, but I held it together through the end with only one “eh” 400 (#3 was an 83).  Also, my workout group started at five and dwindled to only two survivors by the end!  Oh, well.  It was still satisfying, and I felt like I was in a good place in-shape-wise.

The ice bath in the arctic tundra afterwards was less than fun, but we stayed warm with $.79 any size coffee/hot chocolate from Wawa 😉


This week:

Monday: 6 miles, drills, strides, upper body strength circuit
Tuesday: workout listed above, legs strength circuit
Wednesday: 60 minutes cross training (bike), abs
Thursday: 6 miles trails, drills, strides, upper body strength circuit
Friday: off, abs
Saturday: 45-50 minute pool workout (intervals)
Sunday: 11 miles @ 7:30-7:15 on the treadmill

Total: 32 miles running, 110 minutes XT

I was supposed to race the mile this weekend, so I was supposed to have 4 miles pre-meet on Friday and 9 miles total on Saturday.  However, my coaches changed my schedule to accommodate my shin pain and future family travel issues, and snow day closings led to an unprecedented off day on Friday, so my mileage was unfortunately pretty low.  I did a pool workout on Saturday.

It snowed pretty hard all day Saturday, so this morning I did an 11-mile long run on the treadmill.  Started at 8 mph, ended at 8.3 mph for an average pace in the 7:20s.  I’d never done more than 5 or 6 on the treadmill before, and I did twice that distance this morning!  Honestly, it wasn’t as bad as I thought it would be.  Plugged in some great tunes, mostly zoned out, and got it done.  My shin aches a little bit now, but hopefully it will feel better in the coming days.


When cross country takes over the treadmills all day…

Sorry, gotta get our long runs in!

We have a delay tomorrow, so I only have one class.  Maybe tonight/tomorrow morning I’ll actually do some homework…maybe…




Back at school!

I’m finally back at school!!

Yesterday, I went out for my long run around 8:30 before I left to come back to school.  5 miles by myself, 4 miles with my friend, and 2 miles by myself for a total of 11 miles.  It was actually a pretty good run!  I was dreading it a bit because my original long run buddy canceled on me and I couldn’t find anyone to run with and really didn’t want to do another long run by myself, but then I found someone to run with for four miles which helped break up the run.   Aside from the normal bit of tightness, my calf and Achilles didn’t hurt at all!

After the long run, I ate a huge breakfast and finished packing.  Right before we left, it started snowing!!  First snow of the year.  The flurries were barely visible, but it still counts, right?


Trust me, it’s snowing!

We finally got on our way, and I made sure to be stocked with great snacks.  Ate the entire bag of sugar snap peas in about ten minutes… Gotta get all the Vitamin C I can before reentering the cesspool of germs that is college dorm life 😉


Three hours later, we were at school at Trader Joe’s stocking up on all the essentials.  But finally I was reunited with my adorable roommate.


Can you tell we were ecstatic to see each other?

Last week’s training:

Monday: 6 miles, drills, strides, upper body strength
Tuesday: 20 minutes warm-up, 4 x [3 x 400] with increasing rest, 20 minutes cool down, balance circuit.  Total = 9 miles.
Wednesday: 50 minutes stationary bike, upper body drill
Thursday: 6 miles, drills, strides, balance + glutes circuits
Friday: 3 miles warm-up, drills, strides, fartlek (5-8-8-5 with 2 min recovery), 3 miles cool down, abs.  Total = 10 miles
Saturday: off
Sunday: 11 miles

Total: 42 miles, 50 min XT

I had 45 miles on my schedule, but after communicating with my coach about my calf/Achilles discomfort, she told me to feel free to take whatever days off I needed to.  So I took a complete recovery day on Saturday instead of doing the 3 miles on my schedule.  I think it was a good decision!

Anyway, we have practice in less than an hour!! I saw a few of my teammates last night, but I am so excited to see everyone today.












♫Is it too late now to say sorry♫…

…to my coaches and my calf for running yesterday’s workout way too fast?

But first: Monday’s lunch!  ‘Twas simple yet gorgeous.


PB&J, carrots, sugar snap peas, pretzels, edamame, and plain Greek yogurt with strawberries

After an easy (finally!) six miles on Monday, my calf wasn’t feeling great but the rest of me was raring to go.   The workout was the usual 20 minutes warm-up, drills, and strides, and then 4 sets of 3-4 x 400.  The freshmen (so, me) were instructed to only do 12 total, so I did 4 sets of 3.  The first set was supposed to be at lactate threshold pace, the second set at 10k pace, the third at 5k-3k pace, and the fourth at 3k-1500 pace, with rest time increasing as pace increased and a lap between sets.

But…um…it’s really hard to go lactate threshold pace for 400s.  The “comfortably hard” pace is ideal for pace runs and sometimes even mile repeats, but for speedwork?  Clearly, this workout stressed control, and I failed miserably.

Anyway, I warmed up to the track and cycled through the usual dynamic stretches and strides.  My first set of 3 was 87, 86, 85, which is definitely not my lactate threshold pace but definitely not hard either.  I was itching to go faster.  This pattern of “way too fast” continued for the rest of the workout…


  • 1st set: 87, 86, 85
  • 2nd set: 82, 83, 82
  • 3rd set: 82, 82, 79
  • 4th set: 79, 76, 73

At least I decreased every set…

This workout included a lot more rest than I’ve had in awhile, and I felt good throughout the entire workout because of it.  I ended up circling the track during the same time my high school team was doing mile repeats.  On my last 400, the varsity boys were about 50 meters in front of me, and I was still full of energy from holding back the rest of the workout and really wanted to catch them, so I hammered…and I caught them.  Probably not the best decision, and it left my calves burning, but mentally, it was great. 😉  All in all, it was a good workout, even if it was much faster than it should’ve been!

Sorry, coaches.  Sorry, calves.  Please forgive me.

After a 20 minute cool down (total = 9 miles) and a couple of balance circuits, I refueled with plain Greek yogurt, melted frozen raspberries, and chia seeds.


Yes, those are my workout instructions on my hand.  No, I did not follow them.

Followed by a lovely dinner of 2 bowls of homemade lentil soup, as well as toasted French bread with olive oil.


The other night, my brother made cinnamon roll waffles… Just stick the Pillsbury dough in a waffle maker.  Decadent cinnamon rolls in waffle form!  Amazing.


Today, one of my college teammates drove up, and we met up for lunch before he went off to explore the DC area.  It was great catching up with him after not being at college for a month!  I worked my way through 4 huge pieces of the same pizza from a couple weeks ago to fuel up for my super difficult cross train. 😉  Only did 50 minutes of stationary biking (60 on my schedule but only had time for 50) to give my calves and the rest of my body a bit of a break as I work through this high mileage week.  I completely failed at the post-cross train stretching, though.


When you have to cover the numbers display with a sweatshirt so you don’t look at it every 5 seconds…

Gorgeous sunset after stationary biking.


Dinner was once again incredible thanks to my mother.   Roasted pork loin with barbecue sauce, sweet potato, green beans, and a butternut squash/swiss chard/Gruyere casserole type thing that was quite delicious.  I might post the recipe!


Tomorrow, I have the usual Thursday maintenance run, strides, and strength work.  Just a few more days until the return to school!

Sunday Long Run + Food

Over two days of running, I’ve run 22 miles.

Ouch.  I’m feeling a 9 pm bedtime…


Anyway, a recap of this past week of training:

Monday: 6 miles, drills, strides, upper body strength
Tuesday: 20 minutes warm-up, 6 x 800m with 80-90s rest (2:53, 2:51, 2:52, 2:52, 2:54, 2:51), 20 minutes cool down, abs, ice bath
Wednesday: 60 minutes stationary bike, abs
Thursday: 6 miles with my friend Noah, drills, strides, upper body, balance/glutes circuit
Friday: AM: 20 min warm-up, drills, strides, fartlek (10-2-8-2-5), 20 minutes cool down.  PM: 2 miles on treadmill, 10 minute ab drill.  Total: 11 miles.
Saturday: off
Sunday: 11 miles, ice bath

Total: 42 miles, 60 min XT


Mileage went up from last week (37) and will continue to go up next week (45).  My legs are definitely feeling the increase in both mileage and intensity!

On Thursday, I ran with my friend from high school who’s training for a marathon.  Although it was just a maintenance run, he and I both pushed the pace because I guess we didn’t want the other person to think we were slow 😉  Anyway, it was faster than it probably should’ve been, especially on a hilly route.

I couldn’t find a running buddy for today’s long run, so I psyched myself up, plugged in the headphones, and headed to the C&O canal.


I don’t think I’ve ever run more than 8.5 miles on the canal, so by the time I got to 42 minutes and it was time to turn around, I was in completely unfamiliar territory and there was no one else around.  Creepy!  The one water fountain on the way back wasn’t on, so dehydration hit during the last two miles, which was fun.  No idea what my pace was since I couldn’t find my GPS watch, so I did 84 minutes, which should be somewhere around 11 miles.

I will force myself to crawl tomorrow’s maintenance run.  Besides cool downs, I don’t think I’ve hit even 8 minute pace in far too long.

Outside of training, this past week was pretty fun.  On Thursday, my three best friends from high school and I went for a leisurely hike and walked and talked for a long time.


It was overcast and windy and all the trees were bare, but it was still pretty.


Last night, I took my brothers to see Mockingjay: Part II because I am a big Hunger Games fan even though Mockingjay was by far the worst book of the trilogy.  Afterwards, I got to see a bunch of other people from high school!

This week was the week of the sweet potato.  More specifically, sweet potato roasted in coconut oil and topped with cinnamon.  Incredible. 


I also made a stir fry (chicken, broccoli, garlic, onion, salt and pepper, garlic powder, soy sauce, and Soyaki sauce) with quinoa and brown rice.  And ate two huge bowls of it.


Vanilla ice cream and frozen berries ❤IMG_8104

I actually feel pretty good about my nutrition over the past week.  While I did eat exorbitant quantities as usual 😉 , I was able to avoid the post-dinner boredom binge sessions that had become a regular part of my day.  It’s all about balance.

Turkey avocado tartine from Le Pain Quotidien

Turkey avocado tartine from Le Pain Quotidien

Today’s food:

  • Breakfast, pre-long run: Oatmeal with vanilla espresso almond butter, cinnamon, apples, frozen raspberries, and chia seeds
  • Post-long run eating session (lunch on steroids): 1.5 cups blueberry Chobani with chia seeds; clementines; toast with peanut butter and banana; big bowl of leftover stir fry with brown rice; Pink Lady apple with peanut butter; milk chocolate (which I don’t like nearly as much as dark chocolate, but…oh well!)
  • Snack: a clementine and toast with vanilla espresso almond butter and banana
  • Dinner: roasted sweet potato; omelet (1 egg, 2 egg whites) with spinach and goat cheese
  • Dessert: a clementine and chocolate banana “ice cream”


We didn’t have any ice cream or chocolate at home!  So I blended 1.5 frozen bananas, a tablespoon of unsweetened cocoa powder, some vanilla, and milk to create chocolate banana ice cream.  It was actually pretty good!  It was more the consistency of frozen yogurt or a really thick milkshake.  But it’s healthy and I’d make it again!

Now for as many hours of sleep as I can get (thank you body clock for not letting me sleep past 7:30) and back to the dog sitting and running grind.  One week until I go back to school!



Running reunion

Two running reunions happened over the past few days!


Our dream team from two years ago reunited 🙂  It was great to see all these girls.

The workout today: Winter finally decided to show its face, and it was 15 degrees this morning.  I waited until the afternoon to run, since it was a whopping 30 degrees at that point…

Anyway, 20 minute warm-up to my high school’s track, drills, strides, and then the same 6 x 800 as last week.  My goal was to run it faster, and I did.  2:53, 2:51, 2:52, 2:52, 2:54, 2:51 (compared to 2:55-2:56 last week).  I took 80-90 seconds rest again instead of a minute.  Gotta work down to shorter rest!  It worked for Quenton Cassidy in Once a Runner, amirite…

Too bad I’ll never be a 3:52 miler and also Cassidy doesn’t exist.

Second reunion:  My best friend showed up at the track during my workout, which I was running alone.  Did I ever mention what happened last April on this blog?  No?  Well, this can be my second reflection.  My best friend and I have been running together since 2008, but last April, she tripped over me, tore her ACL and meniscus, and had to defer a year because she was going to a service academy and that incident caused her to fail her medical exam.  So yeah.  I kind of ruined her life.  Luckily, I don’t think she hates me too much…

Anyway, she wasn’t able to run (or even walk) for a really long time but has slowly been building back up.  And today, she came on my cool down with me!! After not running with her for over eight months, those 20 minutes were pretty awesome…


Total for today: 8 miles + 7 minutes of core.  I kind of forgot that as my mileage increases, the workout-day mileage also increases, so I actually had 9 on my schedule.  Oh, well.  I have 10 scheduled for Friday but only a 4 mile workout (+ 5 miles warm-up/cool down), so depending on how my legs feel, I think I’ll do a double of 8 miles in the morning and 3 in the afternoon to catch up on all my mileage and stay on track for 42.  Or something like that.

Afterwards, we cheered on our high school team during their workout and said hi to the coaches.


seems counterintuitive…

I received a bunch of Amazon gift cards for Christmas and decided to be adventurous.  Therefore, I bought chia seeds and Wild Friends’ vanilla espresso almond butter.  Living life on the wild side, I know 😉  Anyway, my oatmeal this morning was excellent: 1/2 cup quick oats, 1 cup water, the Wild Friends almond butter, banana, frozen raspberries, chia seeds and cinnamon.  SO GOOD.  For lunch I had leftover roasted brussels sprouts and carrots, sweet potato, Progresso lentil soup, raspberry Fage yogurt, and 1/2 a PB&J.  Post-workout was a KIND bar, cherry Fage, and toasted French bread with olive oil.  And some chocolate chips 😉  Dinner was broiled citrus-garlic salmon, brown rice, and steamed spinach, and dessert was frozen berries.

Yesterday evening, I went to Georgetown with some friends.  We walked around by the river and the canal, and we watched a million police cars and fire trucks and ambulances make a huge scene.  No idea what was going on.  I also got a dark chocolate cupcake.


So flattering. The cupcake was very good. (It was NOT Georgetown Cupcake)

Tomorrow I have cross training!


Happy New Year! (3 days late…)

Looks like my procrastinatory publishings aren’t going to change much in 2016…

Happy New Year!  Wow.  It’s 2016.  My last full year before my twenties…oh man.

Quick review of 2015:

2015 was full of ups and downs, running and otherwise.  I was accepted into my first choice college and got to join an amazing team that I absolutely love.  I got injured, made stupid decisions, fought with my family, turned eighteen, turned in my IB Extended Essay, went skydiving, graduated high school, received my IB bilingual diploma, went back to California over the summer, lost some friends, gained a lot more, ran more mileage than I ever have in my life, raced my first 6k while redshirting the cross country season, and raced in uniform for the first time.  I finished my first semester of college! (Haven’t worked up the nerve to check my grades yet…)


2015 has left me half an inch taller, faster, happier (when I’m at school), and more knowledgeable.  I have some vague ideas about resolutions for 2016 but nothing definitive yet.  I’ll let you know as they develop further.

Training recap 12/28–1/3:

Monday 12/28: 6 miles with friend, drills, strides, upper body + abs
Tuesday: 20 min warm-up, drills, strides, 6 x 800m with 80-90s recovery, 20 min cool down.  Total: 8 miles
Wednesday: 60 min XT in pool with friend, 10 min drill, balance circuit
Thursday: 5 miles with friend, drills, strides, upper and lower body strength
Friday: 20 min warm-up, drills, strides, 3 mile pace run (6:35, 6:30, 6:08), 20 min cool down, abs
Saturday: off
Sunday: 10 miles @ 7:22 avg


Not sure what happened with that 0.02

Today’s Church of the Sunday Long Run wasn’t stellar, but it wasn’t horrible.  My legs felt tired for the first, like, 8 miles… Also, my left Achilles was bothering me, especially during the second half of the run.  You know that feeling where you’re tired on a run so you push it because you think you’re going slow, but it turns out you’re running a completely normal pace so you just end up exhausted from pushing it and going too fast?  Yeah, that about sums up my long run today.

Total for this week: 37 miles running, 60 min XT