Training 1/8-1/14 and beginning of semester!

Happy first day of school!  The second semester of junior year started bright and early this morning with an hour-long pool workout, training room visit, and 9:30 am marketing research class.  And it’s snowing!  I have an hour and a half break between classes, so I’m going to drink coffee too quickly and catch you all up on what’s been going on in my life 🙂

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First of all, I spontaneously got a haircut!  Chopped off about six inches of gross, dead hair left over from when my body was falling apart at the end of the cross country season.  #newyearnewme?  But that has next to nothing to do with training, sooo moving on.

So unfortunately, right as I was beginning to feel in shape and enjoy training again, I injured myself.  Last Tuesday, I did a tempo run on the icy bike path and completely fucked up my left foot and ankle.  Since then, I’ve been experiencing pain in my arch, plantar, and ankle bone, and it isn’t getting any better.

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Post-pool-workout overnight oats and warm whirlpool

Ironically, I’m in the same position I was in at the start of last semester: cross training, foot/ankle pain, daily training room visits…hoo boy.  I’m trying to take it in stride, though- be patient, smart, don’t rush things.  Unlike past injuries, I want this to completely heal up before I try to train on it.  And I’ve been killing it on the bike, in the pool, and in the weight room, so those are all positives!  Might get an x-ray if the pain doesn’t improve soon.

Week of 1/8-1/14:

  • Monday: AM: 7 easy miles + circuits. PM: active warm-up, 3 miles, strides, GS1, foam roll.
  • Tuesday: 20 min warm-up, drills, 4 mile tempo on bike path (SUPER icy).  Splits: 6:18, 6:26, 6:07, 6:03.  20 min cool down.  Lower body lift at home, and did 24 chin-ups!  Foot/ankle started hurting a lot later in the day.  Iced it.
  • Wednesday:  AM: tried to run- too much pain.  30 min elliptical with ankle brace.  PM: 30 min bike + core.  Foam roll.
  • Thursday: AM: 8 miles + strides + upper body lift.  PM: 2 miles.  Foot/ankle feel better than Tuesday and Wednesday, but not pain-free…in retrospect, I’m just a stubborn idiot 😉
  • Friday: active warm-up, 4 miles- planned to do workout but after I warmed up for 2 miles, it was too painful, so I ran 2 miles home and then did a 50 minute pool workout (10 lap warm-up, 5 x 4 laps hard, 1 lap easy, 5 x 1 lap hard, 1 length easy, 10 lap cool down).  Rolled, Epsom salt soak, electrical stim and ice, mobs, massage.
  • Saturday: 100 min XT (80 min bike + 20 elliptical). Rolled, Epsom salt soak, electrical stim and ice, mobs, massage.
  • Sunday: off. 40 min yoga/core.
Total: 33 miles + 210 min XT
I wrote a melodramatic post on Saturday that I might post later, but essentially I was really frustrated about having to cross train and dealt with some “If I can’t run, it’s a waste” thoughts.  Luckily, I’ve remembered that cross training is highly effective at keeping us in shape, so I’m going to take advantage of the bike and the pool to get some quality work in!  Also, so many women on my team are injured right now that cross training has been kind of a party…haha.
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This semester, I have no 8 am classes.  Thank goodness!  On Mondays and Wednesdays, I’ll be taking three marketing classes from 9:30 to 3:30, with morning and afternoon practice.  On Tuesdays and Thursdays, I will have morning practice from 7:30-10:30, followed by two Hispanic Studies classes from 11-2.  And for the third semester in a row…no Friday classes!  I’m well on my way to completing my two majors (BBA in Marketing and BA in Hispanic Studies), and it’s crazy to think that we’re already in the second half of junior year.
I spent the majority of yesterday meal prepping even though I didn’t really need to, mostly because I wanted an excuse to break in my new food processor!  It’s super fancy, with 4 different blades and about 10 different parts…quite a change from the old mini one that stopped working last semester 🙂  Also, I realized that all the food I prepped was some shade of brown.  Nice!
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Carrot muffins, curried lentils, black bean brownies, homemade larabars, brown rice, sweet potatoes, and beets

I hope everyone has a wonderful Wednesday, and I’ll update again soon about my injury, semester, and life in general!
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Week of 1/1-1/7 (51)

Happy Monday- the start of the last week at home before spring semester begins!  I’m currently wearing cozy fleece pajama pants and settling into a Thai chicken curry coma while writing this post.  I’m working tomorrow so planning to do my workout and lift pretty early.  In typical Monday fashion, I am battling a severe cold, and my car battery died.  But on the bright side, the AAA guy was really nice, and I got in two really nice outdoor runs today after the Treadmill Horror Week!
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Color coordination is not my strong suit

Since last week was so cold, I decided to play it safe by doing the majority of my training indoors.  However, by the end of the week, I was beyond done with the monotony of the dreadmill.
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Yikes…

Week of 1/1-1/7:
  • Monday: AM: active warm-up, 7 miles @ 7:45 pace on treadmill, GS1.  PM: active warm-up, 2 miles @ 7:39 pace outside, strides, circuits.
  • Tuesday: active warm-up, 2 miles @ 7:45 pace, treadmill fartlek (2 x :90h, :90float, 4x:60,:60, 6x:30,:30), 2 miles @ 7:50.  PM: ice skating.
  • Wednesday: 7 miles @ 7:02
  • Thursday: AM: active warm-up, easy 7 miles @ 8:00 on treadmill, upper body lift at home.  PM: 2 miles @ 7:55 on treadmill, 2xhill stride simulation, circuits.
  • Friday: AM: workout at “indoor track”.  Active warm-up, 2 miles @ 7:30, drills, 2×200, 2 x [1000, 400, 800] with 200-400 recovery, 2 mile cool down.  Splits: 36, 37, 3:32, 77, 2:52, 3:40 (ouch), 81, 2:50.  Honestly, this track is awful, so the effort was much harder and I’m not too worried about the splits.  PM: 23 min aqua jog.
  • Saturday: 30 min bike + core
  • Sunday: 11 miles on the treadmill (7:20s-7:30s, finished a bit faster). I reeeeally didn’t want to do this on the treadmill, but I only had time in the morning and it was -3 degrees.  Almost put a baseball bat through the treadmill if I’m honest.

Total: 51 miles + 55 min XT

Physically, I got in some good work this week.  My runs and lifts all went pretty well, I didn’t hammer too many maintenance runs, and I got in some quality strength.    Surprisingly, I am not stressing too much about the fact that my mileage buildup has been a little lower throughout winter break.  It’s hard to train alone, the higher-quality work is done back on campus, and we have a long season(s) ahead of us.  I’ve been taking care of myself and getting in good work, and that’s what matters 🙂

However, I was definitely going stir-crazy (and dreadmill-crazy) by the end of the week.  The lack of sunlight didn’t help, either…

While it wasn’t fun to train primarily indoors, there were a bunch of highlights this week!

  1. I ran with a friend on the canal on Wednesday, and the run flew by because we talked nonstop.
  2. Homemade pizza night!IMG_0810.jpg
  3. Convinced the aforementioned friend to join me for an indoor track workout on Friday!  I would not have been able to do the workout without a buddy.
  4. Made some delicious homemade bars (with walnuts, dates, oats, chia and flax seeds, and chai spices.)IMG_0860.jpg
  5. Went out for pho with friends and talked for three straight hours.  It was a blast.
  6. Started working again, and my out-of-town friend showed up unexpectedly, which was so much fun.
  7. Due to a massive, random craving, I picked up some salteñas after cross training on Saturday.  They were just as incredible as I remembered.IMG_0869.jpg
  8. Got through Sunday’s long run without killing anyone!  Even though I bailed out a mile earlier than planned.
  9. A networking brunch with the people I will be working for/with!  It was a lot of fun, and I’m really excited.

So yes, lots of positives this week.  This coming week is my last week at home before I go back to school for the spring semester, and I want to make it a good one!  My friend joined me for 7 early miles this morning.  This early riser hadn’t actually risen early in awhile, so my alarm was quite the shock!  It was fun to catch up with her (and run outside…blessed).  I had another quality run in the afternoon, followed by strides and a general strength session that felt awesome.  I am definitely not taking today for granted; it was really, really nice 🙂

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Tried to film my afternoon strides but it didn’t work too well…

My goals this week are to enjoy training, work more hours, remain positive and continue to remind myself why we are doing this training, get ready to move back to school, cook some new foods, and prioritize sleep and foam rolling (been slacking a little…).  And don’t feel bad about spending a few hours not doing anything at all! (I’m terrible at this.)  Classes begin next Wednesday, and our first race is in less than two weeks!  I know I’m not in the best shape ever, but I’m excited to get through a few more workouts at home before rejoining my teammates.  That always makes workouts more fun and effective 🙂 I’m truly excited to race on an indoor track (and race a track race in uniform!) for the first time since freshman year!!  Here’s a throwback to my first race in uniform:

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Baby Kathryn!

Today :)

Okay, okay, I know I said I would write a Year in Review and 2018 goals post…and I am, I swear!  But today has been such a nice day that I just wanted to write about it.

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To be perfectly honest, I’ve lacked motivation towards training over the past couple weeks.  I’ve still gotten out and done it, but my mentality has been seriously lacking.  Being away from my team, my coaches, and being so far removed from what we’re working for (racing) makes it really hard to stay motivated!  It doesn’t help that it’s been zero degrees outside.

Anyway, today I woke up to real-feel temperatures of -1.  To the treadmill I went!  I had a short fartlek on tap, so I headed to the community center gym because my treadmill tops out at 10 mph (not fast enough for speedwork).  When I got there, the gym was packed.  Somehow, counterintuitively, this boosted my lackluster mood!  I was excited to see everyone busting their butts to achieve their goals.  In my opinion, having a lot of people at the gym makes you more motivated to kick butt in your workout because you don’t want to look slow.  (Just me?  Probably.)  My high school teammate, who is a kickass D1 runner herself, was bearing down on the treadmill in the middle of an eight-mile cutdown run to 5:30 pace.  Freakin’ inspiration.

After completing an active warm-up routine, I hopped on the treadmill next to her and ran a two-mile warm-up before starting my fartlek.  [2x:90 hard, :90 float, 4x:60h, :60f, 6x:30h, :30f] with a two-mile cool down.  Because it’s scary to run at high speed on a treadmill, and the effort always feels comparatively harder, I didn’t go “all out.”  I started the hard intervals at 5:40 pace and cut down to 5:10 pace.  Even though it wasn’t as hard as I could have gone on land, I hadn’t run that fast in awhile, and I felt like I had gotten in a good effort at the end!  And now that I’ve done some fast stuff, I feel much more inclined to do speedwork in the near future.  Funny how that works 😉

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Fueled up with a Picky bar before completing the day’s lift.  I went home, showered, ate lunch, power napped, and headed out to ice skate on the frozen canal with some friends that I don’t get to see a lot!  It ended up being such a good time- I hadn’t talked to them at length in awhile- and it was so cool to skate on the canal.  And we managed to avoid getting beaned in the head by the more aggressive hockey players out there.

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Afterwards, we warmed up our frozen bodies with the best hot chocolate I’ve ever had.  We used heavy cream, melted semisweet chocolate, and cinnamon sticks, so what’s not to love?

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It was just a really good day.  I sometimes get miserable in the cold, especially chronic extreme cold like this!  But now I’m bundled up and toasty warm, and it’s been a day to appreciate the small things like laughing with friends, reading interesting newspaper articles, feeling a little more motivated towards running, and resting under a string of pretty lights.  Also, I accidentally left clothes at the gym and went back to get them hours later and they were still there!  Heck yeah.  Happy New Year 🙂

 

Week of 12/25-12/31 (45)

Happy New Year!  Started 2018 off strong with 7 morning treadmill miles, 2 miles outside in the afternoon, two strength sessions, and the first of many intentional Meatless Mondays!

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Ancient, but functional, treadmill set-up

I will do a New Year’s post recapping 2017 and discussing my goals and intentions for 2018, but for now, gotta wrap up the last week of 2017!

Week of 12/25-12/31:

  • Monday: active warm-up, 7 miles, circuits
  • Tuesday: AM: 30 min bike + lower body lift.  Pushed weight and did 21/24 chin-ups!  PM: 7 miles, 4 x strides, 5 min core (got bored).
  • Wednesday: 4 miles @ 8:00 pace + 30 min swim.  SORE.  Felt pretty shitty.
  • Thursday: Travel ALL DAY.  Active warm-up to keep warm… 8 miles @ 7:30 pace on treadmill at night after getting home.
  • Friday: AM: active warm-up, 2 miles, drills, 4 mile pace run (watchless), 2 miles.  Upper body lift.  PM: 20 minute aqua jog…didn’t stretch afterwards, oops.
  • Saturday: 11 miles in the snow @ 7:35 avg (felt harder because slippery).
  • Sunday: OFF.  Aches and pains from snowy long run.  45 min yoga/stretching.

Total: 45 miles + 80 min XT

After essentially taking five days off from running the previous week, I ran six days in a row this week and hit semi-normal mileage.  Maybe not the smartest thing to do, but it was convenient!

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Tried this protein shake after Tuesday’s lift and it wasn’t bad! (and I hate protein powders)

I pushed Tuesday’s lift and woke up sore on Wednesday!  Wednesday’s run-XT combination was kind of dreadful, and I had to talk myself through every minute of it.  “Come on, just swim one more lap.  You can do it.”  Along with the perennial lie: “There’s nothing you’d rather be doing right now!”

We woke up at 4 am to travel home from California.  We were supposed to be home by 4:30 pm Eastern time, so I was planning on doing a maintenance run and then going to the gym to lift.  Unfortunately, we got a little stranded and didn’t get home until close to 7 pm.  It was 80 degrees in California and 15 in the DMV and we did not have coats.  I ended up doing some active warm-up routines to keep myself warm while we waited outside for the train for half an hour.  It worked, and the release of endorphins made me less crabby after traveling all day!  When we finally got home, I ran eight miles on the treadmill and did not lift because it was like 8 pm at that point.

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I didn’t do a workout until Friday’s pace run, and my watch died 3 minutes into the warm-up, so I went off of effort.  It went significantly better than the pace run I’d done the previous Monday!  My right leg locked up per usual, but otherwise I felt strong and confident.  No idea how fast it was.  I spent the afternoon making homemade bagels with my friend, and we went to the pool afterwards for a quick shakeout.

Overnight snow and ice made Saturday’s long run a little treacherous.  It wasn’t the most stellar run ever, but I got through it…However, the gait changes I made to compensate for the slippery bike path caused me to wake up sore and hurting on Sunday.  I was planning to cross train, but I took the day off, did some yoga, and hibernated inside after attempting to go to the farmers’ market in zero degree weather.

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I had New Year’s Eve plans, but after visiting a friend and eating a lot of mac and cheese, I got minor food poisoning.  So I ended up staying home and celebrating with my family. (and by celebrating, I mean eating brownie sundaes, drinking champagne, watching The Holiday, and falling asleep before midnight.  Party animals!)

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Even the dog was a party animal.

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I’ll write more about the year transition in the next post!  I’ve felt a bit…stale…towards life and training recently, although a rejuvenating double outside in the cooold helped reinvigorate me today 🙂