Sunday Long Run + Food

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

Ouch.  I’m feeling a 9 pm bedtime…

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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

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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.

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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.

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

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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. 

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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.

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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”

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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!

 

 

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