♫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.

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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…

Splits:

  • 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.

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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.

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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.

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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.

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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.

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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!

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

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