Summer Training Week 4

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Summer 2016 week 4 (6/13-6/19):

Monday: AM: 6 miles, pull-ups/push-ups/dips.  PM: 30 min swim
Tuesday: (almost) 9 miles @ 7:18 average, 10 min abs
Wednesday: 60 min stationary bike, squats/lunges
Thursday: AM: 3 miles, pull-ups/push-ups/dips, 10 min abs. PM: 6 miles
Friday: 9 miles.  Hilly
Saturday:  3 miles, 20 min yoga
Sunday: 11 miles (DC tour run!)

Total: 47 miles, 90 min XT

Holy. Crap.  This week was spent discovering the true meaning of tiredness.  I worked every single day, mostly the evening shift, which meant I had zero time for dinner or sleep.  After being on my feet for 6 hours straight, I’d get home at 11, eat dinner, and go to bed at midnight, only to wake up at 5:45 am to run.  Surprisingly, most of my runs were fine.  I consciously backed off the pace on Monday, Thursday, and Saturday, which was a really good choice.  Today still didn’t feel good, though.  Grr.

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This week’s long run was incredibly picturesque.  We didn’t go until 10 am, so it was fairly hot and sunny.  We started at Roosevelt Island and pretty much did a tour of the National Mall.  The blazing sun forced us to stop several times for water, and we were fairly dehydrated.  I was covered in salty sweat by the end…good looks!  I didn’t feel good during the run, but it was so beautiful that it almost made up for it.  Afterwards, we went for brunch, and I had crepes benedict and a cannoli and a fancy iced coffee!  It was lovely.

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I actually feel really happy with my nutrition this week, which is a little weird because it’s not like I followed some stringent plan or anything.  Working in an ice cream store, I had a ton of ice cream and smoothie samples, and my “dinner” during all the evening shifts I worked was a bagel and cream cheese, or a random chicken salad sandwich from Chick-Fil-A, followed by more bread/English muffins whenever I got home (11 pm or later).  Not exactly prime fueling.  But I’m actually completely fine with that!  How strange.  I think as mileage increases, the body craves any and all calories for energy and recovery.

But I made the butternut squash/kale/Gruyere casserole and also had grilled tuna steaks last night for the first real dinner at dinner time in four days.  So good!!

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My coach just sent out training plans for the rest of the summer.  Needless to say, my heart skipped a couple beats when I saw “60 miles” consistently on my schedule.

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This upcoming week, I will hit 50 miles for the first time in my life (52), and I’ll be at 60 in three weeks!! Holy crap.  I’m actually a little sad that my Wednesday hour-long cross train is going away (to be replaced with a 5-mile run)… I’ve been doing that for a year, and it’s a nice little routine!

Since I leave for California on Thursday and will be in the mountains, I’ll have to get creative with fitting in the mileage.  I most likely won’t be able to do any doubles, and I’ll have to switch around some Wednesdays/Thursdays based on travel plans.  But I’m willing to be flexible to play it safe.  One thing I do not want to do is overtrain/burn out.  The “little things” (stretching, icing, core work, sleep) are going to become more important as well.

I’m literally running twice the mileage I ran in high school.  But high school was awhile ago, and my coaches know what they’re doing.  So excited 🙂 🙂

 

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Summer Training Week 3

Summer 2016 week 3 (6/6-6/12):

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Monday 6/6: AM: 30 min aqua jog, abs.  PM: 6 miles @ 7:27 average, upper body strength, 20 min yoga
Tuesday: 8 hilly miles
Wednesday: 60 min stationary bike.  Walked around DC for like 5 miles
Thursday: AM: 6.5 miles @ 7:42 average, upper body strength, abs.  PM: 30 min swim
Friday: 8 miles.  Extremely hilly!
Saturday: off
Sunday: 10 miles on canal.

Total: 38.5 miles, 120 min XT

This week, I had running buddies for every run!  It was a really nice change.  I was surprised to look at my watch on Monday to see a 7:27 average pace, so we made a conscious effort to go very easy on Thursday and still ran 7:42…what a change from last year!  Thursday was a really long day- run in the morning, 5 hours of working the summer afternoon rush at the ice cream store, and a cross train in the afternoon.

On Wednesday, I biked for an hour in the morning and then went on a DC date at night and walked 5ish miles around all the monuments.  It was worth it!

Friday’s run was insanely hilly, but I felt good!  Rachel has to run at 6:30 am every day, so I woke up at 5:55 and was home by 8.  My legs were trashed afterwards, and I took a nap before 10 am 😉

Sunday’s long run was not great.  My legs, especially the quads, felt heavy right from the beginning, and that, combined with the heat and humidity, made for a 10-mile struggle.  Oh, well.

Overall, it was a solid week of training.  My body needs to get used to an additional 20-30 hours of standing/working on top of training, though.  I also need to sleep more!  And possibly add in some easier runs since going 7:15-7:30 pace on every run is probably unnecessary.

Nutrition: Not bad.  Could be better.  But life is short 😉  Loving avocados, eggs, and Ezekiel sprouted grain bread right now, and forcing myself to love cottage cheese.

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And strawberry shortcake.  And slutty brownies. Whoops 😉

The upcoming week brings 47 miles and *only* 90 minutes of cross training!  We’re getting back up to what was my peak mileage during track season, except right now it’s all in the form of maintenance runs.

PS: My friend got first-team All-American at NCAAs!!!!!!!!!!

Summer Training Week 2

Summer 2016 week 2 (5/30-6/5):

Monday 5/30: AM: 5 miles, abs, upper body strength, yoga
Tuesday: 7 miles, drills, strides.  Felt crappy.  Super humid.
Wednesday: 50 min pool (25 swim, 25 aqua jog)
Thursday: AM: 5 miles, upper body strength.  PM: 40 min bike, abs, pull-ups
Friday: 7 miles @ 7:29 pace with my friend Noah, strides
Saturday: 60 min bike
Sunday: 8 miles @ 7:34 average

Total: 32 miles, 180 minutes cross training

Ironically, I didn’t actually run on Global Running Day (Wednesday).  Hope everyone else did!

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Throwback to a workout last fall

The four-days-per-week cross training grind is real right now.  The good thing about having two non-optional days in the pool is that it kind of makes me look forward to an hour on the stationary bike.

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17 miles later…

Monday and Tuesday were both kind of crappy runs as I continued to hammer for no reason.  Thursday’s run was actually pretty good, and on Friday I finally had a running buddy, so that was really nice!  I cross trained again on Saturday, and on Sunday I brilliantly ran to the Iwo Jima Memorial…four miles straight downhill on the way out and four miles straight uphill on the way back.  I took five breaks on the way back.  I’m not kidding.  It was real rough.

I did not do any leg lifts this week…oh well.  No regrets.  My legs are tired!

Nutrition: good.  Celebrated National Donut Day, of course 😉

I tried Quark for the first time (plain + frozen raspberries).  I liked it!  You shouldn’t expect it to taste like yogurt, though, because…it’s cheese.  It tastes like creamy cottage cheese.

 

Job training has been going well; I’m working at an ice cream and coffee place and so I have to learn how to make a crazy amount of coffee drinks!

Up next: mileage increases to 38 but only three days of cross training.  Crazy! 🙂