Training 10/16-10/22 (55 miles + 20 min bike)

It’s Homecoming Weekend! I’m currently drinking coffee and stalking the Marine Corps Marathon splits instead of doing work because my mom is running for the second year in a row.  I’m going to do some grocery shopping and do chores and potentially do work if the inspiration strikes.  Haven’t done homework in like two weeks, so I should eventually get on that, but for now…#yolo.

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Anyway, the past week of training has been relatively uninteresting.  Classes restarted on Wednesday after fall break, and since I don’t have Friday classes, I had another two-day school week.  Nice!

I ran 55 miles and got my butt on the bike for a bit on Wednesday because of some foot pain.  Didn’t feel particularly incredible, but also didn’t feel like I was dying (for the most part haha).

Week of 10/16-10/22:

  • Monday: AM: “fun” practice!  7 miles with some of the underclassman guys and jumped in the river afterwards (even though it was like 50 degrees outside).  Lower body lift in weight room.  PM: team meeting, drills, speed ladder, hurdles, 3+ miles, 4 x 150 strides, planks/push-ups, rope stretch, foam roll.
  • Tuesday: workout @ sports complex: 18 min w/u, drills, strides, 2 x [4:00h, 2:00e], 3 x [3:00h, 1:00e], 4 x [2:00h, 1:00e], 4 x [1:00h, :30e], 15 min c/d.  Definitely felt the lower body lift from yesterday!  NormaTec.  Evening: pain on top of foot.
  • Wednesday:  4 miles + 20 min bike.  Gorgeous weather! 10 min core.  PM: massage…she murdered my quads and calves.
  • Thursday: AM: form drills, speed ladder, hurdle drills, 7 miles, 3 x “x” strides with the conference commissioner!  Upper body lift in weight room- felt hard.  PM: 3 miles + NormaTec.
  • Friday: 18 min w/u, drills, strides, 4 x mile on a hilly gravel road with 3 min recovery (5:51, 6:04, 5:42, 5:56).  15 min c/d.  Mile 1 and 3 were downhill, 2 and 4 were uphill…ouch!  Didn’t feel great today (heavy + not in rhythm) but got through!  Ice bath.
  • Saturday: 12 miles on soft surface.  Did not feel fresh.  NormaTec.
  • Sunday: off. Light core/stretching.

Total: 55 miles + 20 min bike

We got a ton of soft surface this week, which was great, except my calves are #wrecked.  But it’ll pay off!  And the massage therapist on Wednesday really helped to get all the knots out.

Her, destroying my calves: “Is this pressure okay?”
Me, sweating and breathing hard: “Oh yeah totally fine I’m fine this is fine!”

But I digress.

On Tuesday, we went to my coach’s house to carve pumpkins, which was lots of fun, although my pumpkin promptly rotted by Friday.

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Classes started again on Wednesday, and I discovered that I had done fairly well on my finance midterm but bombed the heck out of our computer skills assessment.  You win some, you lose some 😉  Applied to some internships, baked some treats for our bake sale, and still didn’t really do homework.

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Pumpkin steel-cut oats with delicious toppings 🙂

On Friday, I did some work in the morning before meeting with my coach.  We talked about the upcoming conference championships, and it was exciting and a little bit nerve-wracking because we’ve got some big goals that were previously unthinkable.  Hoo boy…

That afternoon, we drove out to a hilly soft surface road to do some mile repeats.  We went out and back twice, so the first and third miles were downhill while the second and fourth were uphill.  Ouch.  Our splits of 5:51, 6:04, 5:42, 5:56 definitely reflected that.  I didn’t feel well during the workout, but I worked through it with two of my teammates. 🙂  We didn’t get back from the workout until like 6:30 and made the mistake of going out to dinner on Homecoming weekend.  After waiting in line for over an hour at Blaze, we almost cried tears of joy when we finally devoured our pizzas.

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Saturday was another busy day- we long ran in the morning (again, not incredible, but made it through) and then I volunteered at our bake sale for a couple hours before going to the Homecoming football game for the rest of the afternoon.  We got slaughtered…as expected 😉

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After almost falling asleep in the dining hall in front of our recruits, I realized I should probably nap in order to become a functional human again, so I went home and snoozed before heading to our annual Oyster Roast.

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Got that sweater at Goodwill for $4 and am really happy about it

After a couple hours of eating fresh oysters and chili out of a giant cauldron and dancing hysterically to the Virginia Reel, we listened to Taylor Swift’s “Speak Now” album (the best…new Taylor Swift is weird…) on the drive home.  ‘Twas a loooong day.

We’re heading into the conference championships this week, and I’m excited and a bit nervous but trying to keep a very level head.  As I’ve mentioned before, our team has not had the best luck this year, but I know we can put on a good showing at conferences.

Time to actually go be productive, maybe…

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Training 10/9-10/15 (54 miles)

Happy Sunday!  Today was a semi-productive day…I avoided schoolwork by updating my resume, running errands, and cleaning my apartment (our toilet has never sparkled so brightly).  I even applied for an internship because I decided it was probably a good idea to stop being in denial that the real world exists!!

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This evening, some of the team parents hosted a cookout, and I ate so much that I feel like I’m going to explode…so I’m currently lying on the couch in a pulled-pork-and-chili-induced food coma while writing this post 😉

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Plate 1 of…many…

 

Week of 10/9-10/15:

  • Monday: AM: 6 miles pre-dawn, very humid/hot, didn’t feel as fresh as expected.  NAP.  PM: form drills, speed ladder, hurdle drills, 4 miles trails, 6 x strides, planks/push-ups, yoga
  • Tuesday: AM: 18 min w/u, drills, strides, 2×500 (1:40, 1:40), 2k (7:16), 1k (3:30), 500 (1:38), stopped w/o early and cooled down for 3 miles.  Legs felt trashed.  Very humid! Lift in weight room + ice bath.  PM: NormaTecs.
  • Wednesday:  AM: 4 miles + core, very humid.  Bus ride to PSU.  PM: 10 min shakeout.
  • Thursday: pre-meet at PSU: 5 miles, drills, strides, rope stretch.  In a funk.
  • Friday: AM: 10 min shakeout, rope stretch.  20 min w/u, drills, strides, 6k @ PSU (21:20), 20 min c/d, rope stretch.  PM: NormaTec on the bus.
  • Saturday: 12 miles, felt tired but pretty good.
  • Sunday: 4 miles, light core/stretching

Total: 54 miles

Hmmm…a weird week, culminating in a great race!  I knew that last week’s training would hit me hard at the beginning of this week, so I was okay with the fact that Tuesday was rough.  As I mentioned in my race recap, my mental game was not on point throughout the trip.  I’ve felt sad, annoyed, discontent, and lonely over the past few weeks, and it was exacerbated on the trip.  However, the race went great (individually)!

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Sleep was pretty good this week.  As far as nutrition goes, I’m not sure what’s going on with my body, but my appetite has never been as large as it’s been the past few weeks!  I literally can’t get through the night without a snack, even if I eat at 9 pm right before going to bed.  I’ve incorporated extra snacks in the morning and the afternoon, but for real…body WYD??  It was freaking me out a little because logically, normal people do not eat nine meals a day.  But the race (and 56-second PR…) reassured me that collegiate athletes are not normal 😉

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Took the freshmen to Blaze Pizza and we all finished our very loaded pizzas 

Also, as Quentin Cassidy states in Once a Runner, “if the furnace is hot enough, anything will burn.”  #true.  I might just be saying that to justify the large amount of treats consumed throughout the past week 😉  But I’m feeling good.

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Peanut butter chocolate chip chickpea cookie dough bites!

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This freshly baked pumpkin cinnamon roll was life

Anyway, I’m losing focus, soooo gonna sign off for now.  We’re going to the river tomorrow morning for a fun practice!  It’s crazy to think there are just a few weeks left of the season (because honestly at this point, our chances of qualifying for NCAAs are…dismal).

6k PR: 21:20

Greetings from the bus, which we’ll be on for another 5-6 hours- team bonding at its best! We’re driving through farm country right now, so at least the views are beautiful 🙂

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This morning, my team raced at the Penn State National Invitational at Penn State (go figure).  It was our first 6k this year and probably the most competitive meet of our season.   Last year, I got a little overwhelmed but still PRed.  This year, I was in a funk for the majority of the trip but knew that my training would carry me to a good time.

TL;DR: 21:20 (56-second PR!) and PRed in the 3-mile and 5k en route!

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Personality pic with my biggest supporter ❤

We left campus on Wednesday and stopped on the way to State College for dinner at our head coach’s family’s house.  I did some work and listened to music, but to be honest, the bus ride was not fun.  I think I was a thundercloud by the time we arrived in State College at 9:30 pm.  After getting there, we did a quick nighttime shakeout run while still extremely full of pasta and brownies…nope, just me?  Okay, well, I’ve personally never come so close to puking on a run in my life 😅

On Thursday, we ate breakfast in the hotel and headed to the course for our pre-meet.  It was windy and cold, but the course was just as beautiful as last year…a golf course with rolling hills, fast, flat grass, and a super-duper fun uphill second half.  The leaves on the trees were fiery shades of red and gold.

After the pre-meet (5 miles, drills, strides, and rope stretch), we went to Wegmans for lunch and had our team meeting back at the hotel.  Honestly, this season has been rough for our team.  3 of last year’s top 7 runners are down for the count, which is not ideal.  Some other people have been working really hard but haven’t been able to put together performances comparable to last year (yet).  But we have a lot of depth and positive energy, so we’re chugging along!  Our goal was to get out well, pack up, and use our hill strength to pass women in the second half.  My personal goal was definitely sub-22, but I wasn’t sure how far sub-22.

We spent the rest of the afternoon napping and relaxing before going to dinner at Olive Garden.  Our party of 30 kind of scared the wait staff a little bit…but they were super accommodating and kept giving us breadsticks.

This morning, we went for a 10-minute shakeout at 7 am and then ate breakfast at the hotel.  Of course, I had oatmeal with almond butter, a banana, chia seeds, cinnamon, and a plain Siggi’s, as well as a bit of coffee.  While I was still feeling a bit thundercloud-y, I was trying hard to convert the negative energy into positive energy for the race.  We arrived at the course, warmed up, did drills, freaked out about the long port-a-potty lines, and went to the line to do strides.  After a team huddle and some frog jumps, it was go time.


The gun went off, and we all shot down the green.  The Penn State start is fast.  With 200 women in the field, it was tricky to get out well, especially as the course narrowed at the half mile mark.  I came through the mile in 5:24 in about 50th place, with one teammate ahead of me and no idea where the rest of the team was.

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The second and third mile were kind of uneventful…they dragged on but also flew by, if that makes any sense.  I recognized some of the women around me and just tried to stay mentally tough and alert.  I caught up to my teammate right before two miles, which we came through in 11:06.  After that, I thought, “Damn, that’s close to my 2-mile PR.  I can run really fast today.

We hit the hills at 2.5 miles, and I got a little boost from my mom screaming on the sidelines.  As I passed 3 miles, a coach yelled, “16:55”, and my jaw actually dropped.  That sounded really fast to me!  I was excited and nervous and felt strong but also like I was about to hit the wall.  I think I came through the 5k in about 17:35, which is a PR!

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I felt surprisingly strong during the last long hill, but once we got to the top with 500 to go, the wall was hit.   HardMy last 400 meters were not pretty, but I tried as hard as I could and crossed the finish line in 21:20, first for my team, 40th overall, and 56 seconds faster than my PR from last year on the same course.

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While some people on the team ran strong individually, most of my teammates were either mildly dissatisfied or strongly displeased with their personal performances.  Additionally, our lack of front-runners really hurt us, and we ended up finishing far back in the team standings.  Which just lights the fire under us for the rest of the season!

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We cooled down during the men’s race, and our men ran pretty well!  Afterwards, we rope stretched, spent time with family, enjoyed muffins and other treats made by the wonderful parents, showered, and went to Wegmans to fuel up for the bus ride. I had some dank pumpkin cheesecake because #perdiem.  And now we are trapped on the bus for a long time!  #sendwater #sendfood #sendhelp

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My roommate’s first 6k!

Overall, I’m pleased with my performance today.  Usually, I can think of a point in the race where I could have been stronger, or where I gave up mentally or got complacent or scared.  I can’t think of a point in today’s race that I’m particularly disappointed with.  Of course, I would have loved to finish stronger, both for myself and for my team, but I never really doubted myself today.  Or if I did, I was quick to yell at myself, “What are you thinking?? Don’t give up now!”

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I think the biggest takeaway for improvement from this trip was my mental state leading up to the race.  I let external factors influence my mood, self-perception, and perception and treatment of others.  Not horribly so, but enough to be disappointed in myself.  Luckily, I was able to compartmentalize because I truly love racing and competing, for myself and for my team.  However, running fast is not the only qualification for being a happy person!  It’s not even a relevant qualification!  So that’s what I’m going to work on for next time 🙂

Our next race is the conference championships in two weeks.  Time to rest up, stay on top of schoolwork (that’s kind of taken a backseat…oops), have fun, practice positive self-talk and positive interpersonal talk, and get ready to kick some Colonial booty!

(Also, I just wrote 1,200 words in like 40 minutes…why can’t I get this motivated for schoolwork??)

 

 

Training Week of 10/2-8 (58 miles)

Happy Monday!  I hope everyone’s week is off to a great start.  I got up early this morning, per usual, and ran 6 miles before dawn.  My friend joined me for 4 of them.  The weather was unseasonably warm, humid, and somewhat oppressive today…lovely.

Somehow, I got to my 8 am business analytics much earlier than I normally do.  Miracles do happen!  Of course, I was ready for lunch by 9:30 am and spent the day being a bottomless pit.  After afternoon practice, I made a really good vegetarian dinner with a bucketload of homemade Thai peanut sauce 😀

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Anyway, last week’s training was meaty but went well!  I took an off day yesterday and am excited to travel up north with the team for our first 6k of the season later this week.

Week of 10/2-10/8:

  • Monday: AM: 6 miles, felt pretty fresh!  PM: form drills, speed ladder, hurdle drills, 4 miles, 3 x “X” strides, planks/push-ups, rope stretch, foam roll.  Total: 10 miles.
  • Tuesday: AM: 18 min w/u, drills, strides, 2 x 1000 retro w/ 90s rec (3:37, 3:36), 2 x 1000 w/ 2 min rec (3:29, 3:26), 2 x 800 retro w/ 3 min rec (2:39, 2:37), 2 x 1000 w/ 90s rec (3:36, 3:37), 13 min c/d.  Lower body lift + ice bath.  Went hard on the front squats!  PM: 2 miles + NormaTecs.  Total: 11 miles.
  • Wednesday: early AM: 6 miles.  Very sore from lift; some bunion/foot pain but probably because shoes are old.  PM: core + foam roll.
  • Thursday: 18 min w/u, drills, strides, 3ish mile tempo with first 90s hard (17:30), run back to track, 4×400 w/ 90s rec (75, 75, 74, 71), 20 min c/d.  Upper body lift in weight room.  Ice bath.  Total: 10 miles.
  • Friday: AM: 6 miles.  PM: form drills, speed/hurdle drills, 4 miles easy, 6 strides, planks/push-ups.  Total: 10 miles of running…many miles of walking. #Ouch.  Started wearing new shoes and what do you know- like 75% of my bunion pain disappeared!
  • Saturday: Long run workout.  2 mile w/u, 5 x 6:00h, 3:00e, 4 x :30h, :30e, 20 min c/d.  Total = 11 miles.  Started off feeling “eh” but felt progressively stronger throughout the workout!
  • Sunday: Off. Some core/yoga.
Total: 58 miles.
This week was another off week from racing, so our coach piled on the quality.  With three workouts this week, the majority of the team was feeling pretty beat up by Saturday.  Surprisingly, all three workouts went pretty well for me!  I was very pleased with Tuesday’s splits, especially the 800s (which hurt a lot).  The cruise 1000s were nothing crazy, and it was weird but nice to go back to cruise pace at the end of the workout, after killing our legs with some speedy 8s.  Thursday’s tempo and 400s were all quite fast!  Some of us went to Kilwins on Thursday  night to treat ourselves 🙂
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I was pretty tired on Friday but took the afternoon run easy, which was nice.  We went to Busch Gardens after practice, and we ended up walking and running over six miles, after a full day of training and right before our long run workout the next morning.  NOT the brightest decision 😉 But it was a blast!  We rode the rollercoasters, ate churros, and experienced the creepy Howl’O’Scream corn mazes and haunted houses.
We also attempted to dab for one of the rollercoaster photos…I hate us 😉
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 The first half or so of Saturday’s long run workout felt terrible, but I felt progressively stronger (both mentally and physically) as it continued!  We returned to campus and got ready for team pictures!  After that, I spent the afternoon catching up with one of my good friends and going on a ferry/pumpkin patch adventure.
 My friend and I attempted to work on our database assignment for business analytics on Saturday night, but we were both exhausted and confused, so it did not go well.  On Sunday, I reset, worked on the assignment, grocery shopped and meal prepped, watched a movie for my Spanish class, and did some more work after dinner.  And now it’s a new week!
To be honest, our team hasn’t had the smoothest season so far.  Our lineup looks completely different than it was expected to look, but that is okay!  The different group dynamics have been really positive, and it’s exciting to see people progress and step up when others are having a hard time.  I’m excited to see how everyone does this weekend at Penn State.  Going to bed now to prepare for our workout tomorrow morning!

Last two training weeks (57 miles, 53 miles + 60 min swim)

Happy first day of October!  It finally feels like fall here, although I wouldn’t know because I’ve been in the library most of the day.  Our first finance midterm tomorrow is supposed to be a killer.  However, the past hour has been spent on FloTrack and tfrrs rather than Blackboard, so I think my productivity is shot.  Guess I should write a blog post 😉  Sorry I skipped last week’s training recap!

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Throwback to last week’s race

Week of 9/18-9/24:

  • Monday: AM: 5 miles.  PM: form drills, speed ladder, hurdles, 5 miles, felt tired, 4 x strides, planks/push-ups, rope stretch.  Leg still hurts.  Very hot!  Total: 10 miles.
  • Tuesday: AM: 18 min warm-up, drills, strides, 4 x 2k on the track with 1:30-2:00 recovery (7:30, 7:25, 7:22, 7:18). 21 min cool down.  Lift in weight room. Ice bath.  PM: NormaTec.  Total: 10 miles.
    Wednesday: 6 miles
  • Thursday: AM: 30 min run, drills, 800 @ 2:57, 2×400-200-200 with 200 jog recovery (79, 39, 37, 78, 38, 36), 15 min cool down.  Upper body lift in weight room.  Cold ice bath!  PM: 2 miles + NormaTec.  Total: 10 miles.
  • Friday: 5 mile pre-meet @ Panorama Farms, drills, strides, rope stretch.  Very hot.
  • Saturday: early AM: 10 min shakeout, rope stretch.  Later: rope stretch, 18 min warm-up, drills, strides, hilly 5k race (18:18), 40 min cool down.  Total: 12 miles.
  • Sunday: 4 miles + 10 min core.  First part was rough.

Total: 57 miles.

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Week of 9/25-10/1:

  • Monday: AM: 6 miles, in the zone!  Bunion pain. PM: form drills, hurdle drills, speed ladder, 4 miles trails, 4 x 150m strides, planks/push-ups, rope stretch.  Total: 10 miles.
  • Tuesday: AM: 2 mile warm-up, drills, 10 min tempo, 4 x 4:00h, 2:00e, 2 x 2:00h, 1:00e, 2 x “X” strides, 2 mile cool down.  Light lift in weight room.  Ice bath. Light core.  PM: 2 miles + NormaTec.  Bunion pain.
  • Wednesday: 60 min swim.  PM: Massage (calves and hamstrings)
  • Thursday: 2 mile warm-up, drills, 3 x 1.5 mile hill circuit, 1 x 400 hill, 2 x short grass hill, 2 mile cool down.  Light lift in weight room + NormaTec.  Ok at beginning, dead/nauseous at end.  Ugh.  Total: 9 miles.  PM: off.
  • Friday: AM: 6 miles.  Felt pretty good.  PM: form drills, 4 miles, 6 x strides, core/push-ups, yoga.  Felt crappy, progressively worse throughout night.
  • Saturday: 12 miles.  Felt awful before, ok during, and awful after.
  • Sunday: off

Total: 53 miles + 60 min swim

The week before last was a solid week of training; this week, not so much!  Monday and Tuesday went well.  We packed up well during Tuesday’s workout, even with some tension and trouble with one-stepping…

On Wednesday, my coach recommended (aka ordered) that I get my butt in the pool because of recent bunion pain.  So I did.  60 minutes of swimming for the first time in months!  Unfortunately, I started to feel sick on Wednesday night after massage, which has persisted throughout the rest of this week.  I felt nauseous and weak during the latter half of Thursday’s hill workout, Friday’s afternoon practice, and Saturday’s long run.  This did not prevent me from consuming a pint of ice cream and jabbering with some of my freshman teammates on Thursday night.

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AMAZING (and EXPENSIVE)

Also, I’m hella stubborn and ran 12 miles yesterday because coach said “give yourself a range of 8-12 miles since you don’t feel well.”  She was a little annoyed at me for running 12…

After the long run, my roommate and I went to the farmers’ market and saw the cutest dogs.

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I then went to Trader Joe’s to do some grocery shopping for the week.  The beginning of the month always makes me feel falsely richer than I am (I am a very broke college student) because my parents help me out with rent.  So yesterday I was a little less thrifty than I usually am.  Which means I splurged on $3 butternut squash soup and bought pre-cooked chicken instead of raw.

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Later that evening, we threw a birthday party for one of my teammates!  Another friend made the most amazing ice cream cake: a cookie layer, vanilla ice cream, a brownie layer, fudge and peanut butter ice cream, and peanut butter swirled on top.  After hours of laughter and dancing, I died out at 10 pm but hit a second wind once everyone else left and spent the next hour and a half dancing with my closest friends.  It was a blast.

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Anyway, today is a mandatory off day for me 😅  I managed to stay in bed until 8 am (that never happens!) and then made breakfast, meal prepped, and jetted off to the library, where I’ve been studying for finance since 11 am.  Jk.  I’ve been in the library since 11 am, but I took numerous breaks.  Took an hour-long break at 3 to go get gas and Siggi’s yogurt at Harris Teeter (yes, I’m laughing at myself, too).  But thanks to a sale and coupon, I got TEN SIGGI’S FOR $7.50.  UNHEARD OF.

This past week of training wasn’t ideal, but I’m hoping that things will turn around in the coming week.  In addition to feeling physically ill, I’ve had some crazy thoughts and emotions throughout the past week, which has been annoying.  My team is experiencing the classic mid-season “everyone is falling apart” syndrome right now, so we’ve just got to keep ourselves together (literally and figuratively).

My goals for the coming week:

  • Be a supportive teammate.  Practice active listening (which we’re talking about in my business perspectives class, and it’s SO USEFUL).
  • Take the crappy days in stride (if they occur).  Pick something positive out of every workout/lift/day, even if you don’t feel incredible.
  • Live in the present.  I get really anal about classes and timing and the past and the future forget to enjoy the moment.  The present is a great place to be!
  • Do not mindlessly check Snapchat, Instagram, or Facebook when you’re bored or uncomfortable.
  • Remember how much form drills, strides, and strength help running!  
  • Listen to your body and don’t overload training on Tuesday because it never ends well (you would think I would have learned that by now…)

Talk to you all later!