Summer Training Week 2 (11 miles + 345 min XT + other stuff)

Happy Sunday!  I started off today’s off day nice and slow by reading a book all morning, then walked to a plaza, savored an helado in the sunshine, and enjoyed an iced café con leche at a café with some friends while working on a paper.  Then, I got yelled at for being late to lunch, and I am now writing this post while listening to bachata music 🙂

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Week of 6/11-6/17:

  • Monday: AM: 6×4 min run, 1 min walk + drills + 30 min bike.  PM: 30 min elliptical + ~20 min circuit I made up.  Lots of push-ups and dumbbell squats involved.  Iced foot and quads.
  • Tuesday: AM: 60 min bike workout.  Legs were dead again so I did what I could.  15 warm-up, 4 x [2 min hard, 1 easy], 4 x [2 min hard, 2 easy], 3 x 1h1e, 10 cool down.  PM: 10 min core.
  • Wednesday: 4-8-4-8-4 min run with 1 min walk + active warm-up + 25 min bike.  Legs/body were tired.  ~12 min core circuit.  PM: ice, some foot exercises, bachata class!
  • Thursday: AM: 70 min bike workout (15 warm-up, 45 min of hard/easy songs, 10 cool down).  Tired legs and foot hurt a bit.  PM: 20 min bike shakeout (legs felt great after!) + lift (glute and core activation, squats, OH/UH DB row, weighted RDLs, chin-ups, Swiss ball hamstring curls, TRX).
  • Friday: 6 x 5 min run, 1 min walk.  Later: 30 min aqua jog in the ocean.  Stayed in the sun too long and felt awful at night.
  • Saturday: 80 min XT (52 elliptical, 28 bike).  Very tired.
  • Sunday: off.  Yoga (planned).

Total: 11 miles + 345 min XT + strength/yoga/etc.

So my coach likes to refer to the first few weeks of a new training block as the “Valley of Fatigue”, where your body is adjusting to the increased workload and you generally feel like crap for awhile.  Looking back at this week, that’s exactly what happened 😉  Luckily, my teammates and I have been commiserating with each other and most of us have been feeling similarly, so we know it’s just this stage of training and (hopefully) it’ll pass/we’ll adjust.

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XT sweat overactivity??

Overall, I got some quality work in this week and increased the duration of my running intervals.  I had planned to do 7 x 4 min run, 1 min walk on Wednesday, but I impatiently and stubbornly skipped two of the 1-minute walk intervals, which resulted in two running intervals that were 8 minutes long (aka twice as long as I had been running).  This did not bode well for my foot.  It’s been hurting more than it had been for several days.  You live and you learn.  The concept of walk-to-run exists for a reason!

On Thursday, I didn’t feel like coming up with a structured bike workout, so I put on the Latin Dance Cardio playlist on Spotify and alternated hard/easy intervals depending on when the song switched.  It was a great way to switch things up!  However, I literally left a pool of sweat on/underneath the stationary bike.  Ew.

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Nice

I was getting kind of tired of the bike by the end of the week…

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On Friday, as I mentioned, I spent all afternoon in the blazing sun at the beach, which resulted in some mild sun poisoning 😉 OOPS.

This week, I also read The Favorite Sister by Jessica Knoll.  I would recommend it as a summer beach read!  I thought the ending was the best part, so I would say it’s worth wading through the somewhat melodramatic plot/characters and exaggerated pseudofeminism at times.

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Image source

I still didn’t sleep very much this week, which was annoying and has had negative repercussions on my body’s ability to recover.  However, I’m getting okay sleep, and I know it will all work out.

While so many aspects of study abroad have been absolutely amazing, by this point I am craving home and familiarity and starting to feel depressed and anxious (partially due to physical exhaustion).  At the risk of sounding like a spoiled princess, I am tired of not feeling comfortable in this house (due to a variety of factors).  I am tired of not having a name (my host mom can’t pronounce my name, so I’ve been nameless for a month, which is harder than you would think!).  I am tired of not sleeping well or having any privacy.  However, I am not tired of the beautiful Spanish language, friendliness of the people, cheap food, mercados, beach, university, or nice cool mornings!  There are some things I will miss so much when we leave in a week.

Last night, after an admittedly bad day, I dragged myself out of a depressive funk and went to watch the sunset on the beach with my close friends.  We ended up talking and laughing for over two hours, and by the end, I felt so much better.  It was unprecedentedly wonderful ❤

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Intentions for next week:

  • Continue icing (I did a pretty good job this week!)
  • Sleep as much as you can 🙂
  • Crush the last week of classes!
  • Safely increase running
  • Listen to your body about cross training intensity ❤
  • Learn 1+ new thing about Cádiz (or Spain in general) every day

And to end this post, here is a picture of a shark that you can actually buy at the Mercado Central.  I love that place.

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A Day in the Life: Study Abroad

Hi friends!  I’m currently sitting at a coffee shop working on my research investigation.  I just finished an ethnographic observation of the Mercado Central in Cádiz and submitted my midterm report, so I thought I’d take a little break and talk about some recent happenings because there might be one or two people out there that care about my non-training-summary musings 😉  Speaking of which, I’m going to finish this café americano in a few minutes and head over to the gym for my weekly long cross train session because the smell of fish from the Mercado Central is getting to me, but first…A Day in the Life: Cádiz Edition!

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Yesterday (Friday) was a surprisingly fun day.  We don’t have classes on Fridays (theoretically we’re supposed to use the day to work on our research investigations, which I actually kind of did, but usually we just jet off to random parts of Spain or go to wine tastings in ancient castles.  You know how it is.)  I woke up at 7:30 and didn’t feel like running right then because the Valley of Fatigue is real and my body is/was #destroyed.  So I stayed in bed until 9, ate the classic breakfast of pan tostada with my roommate, and then sat on the terrace upstairs in the sunshine working on my paper.

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After finishing my paper in a pleasingly short amount of time, I walked over to the university (a 4 minute walk, #blessup) to meet with my professor about my investigation.  The meeting went well, but what stands out in my mind is that it was one of those moments where speaking Spanish was just as easy and natural and grammatically correct as English!  Even though I’ve been studying Spanish for 15 years now and can write just as well in either language, speaking has always been a bit trickier.  I feel like that’s the case in any second/third/not-first language.  Anyway, I left the meeting feeling pleased and bilingual and worldly and eloquent.  It was nice 🙂

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PS, look how pretty the University of Cádiz is 🙂

I ran into my friend on the way out, and we ended up walking to a plaza about fifteen minutes away to get coffee and just talk for awhile before my run.  It was refreshing not to be rushing around from the gym to school or wherever (why do I tend to do this even in a foreign country??).  We ended up in an intellectually stimulating discussion about the importance of breaking the dominant historical narrative of colonizer/colonized.  You know.  Casual.

After awhile, I felt like I should do my run, so I met up with my teammate and completed the longest walk-to-run thus far! 6 x 5 minute run, 1 minute walk.  ‘Twas lovely.  My foot hurts a little now, but I’m not running again until Monday.  Also, running in a sports bra is kind of weird in Spain, but it was 80 degrees and we were dying, okay…

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We ran by the beach and had a nice deep talk and it was great.  Unprecedented deep talks seem to be the theme of the day…

I went home, ate lunch, took a siesta, and then headed to the beach to hang out for awhile and eventually aqua jog in the water.  We were baking in the sun for two and a half hours before aqua jogging, which I realized later in the evening was not the smartest plan.  But the aqua jog session was super fun and flew by because we talked nonstop!

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I arrived home dehydrated and sun-poisoned just in time for dinner of chicken nuggets, veggies, and a salty noodle soup.  A freezing cold shower made my sun-poisoned body feel even worse, and I had to cancel my night plans and lie in bed watching Portugal versus España (damn it, Cristiano Ronaldo) before falling asleep before I planned/waking up hella disoriented/and having a restless night feeling crappy.

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Even with that end to the day, I still felt like it had been a great day overall.  Today, I feel like crap, so I’m looking forward to a full-on rest day tomorrow.  It’s finally getting hot in Cádiz, which is pleasant but can also get to be overwhelming!

Summer Training Week 1: Study abroad version

Happy Sunday, friends!  I know in years past I’ve started the weekly summer training recaps a little earlier in the summer, but our new coach and my injury comeback have resulted in this past week marking “Week 1” of summer 2018 cross country training 🙂  My recaps will obviously look a little different than the past 3 years because I am not just building mileage and starting workouts; I’m starting to just be able to run again!  Also, I’m limited in the quantity of what I can do on the weekends by our travel plans and the fact that the gym is closed on Sundays (“Long run” day).

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Our hike in Málaga

Week 1 (6/4-6/10)

  • Monday: AM: Walk-to-run (5 min walk, 6 x [2 min walk, 2:30 run], 5 min walk) + 30 min stationary bike.  PM: Circuits + 30 min bike.
  • Tuesday: 55 min bike with pick-ups.
  • Wednesday: AM: Walk-to-run (5 min walk, 6 x [2 min walk, 3 min run], 5 min walk) + 30 min bike.  PM: 30 min XT (20 bike, 10 erg) + full body lift.
  • Thursday: AM: 60 min bike.  PM: lots of walking in Málaga.
  • Friday: AM: Walk-to-run (5 min walk, 7 x [3 min run, 2 min walk], 5 min walk).  Later: 8 miles of hiking/walking in Málaga.
  • Saturday: off but walked almost 6 miles around Málaga
  • Sunday: 70 minute aqua jog in the ocean

Total: 7 running miles + 305 min XT + 8 walk/hike miles I’m counting

I’m not really sure how much to count the “walking miles” (like the “walk” portion of walk-to-run, and the hike) so I’ll just count a portion of them, haha 🙂

This was the second week of my walk-to-run program.  My athletic trainer sent me a plan at the beginning of the semester that I have been adjusting a little bit because it was made for people that have been out for 8+ weeks.  I don’t want to be too aggressive, but I think I can build up to “real” runs a little quicker than the plan entails.

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The beach in Málaga at “golden hour”

I was planning on doing a full-on bike workout on Tuesday, but my body felt pretty terrible, so I struggled through a regular bike session with some pick-ups.  I felt a lot better on Wednesday, and I even tried out the erg machine for the first time!

On Thursday, I used the elliptical for the first time in forever (during my injury, my doctor told me I was not allowed to use the elliptical), and it was noticeably harder on my foot than the bike but I enjoyed standing nonetheless.  After a viciously difficult exam on Thursday, three of my friends and I jetted off to Málaga for the weekend.

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Friday brought another walk-to-run and then a long day of hiking and exploring.  I crashed in the afternoon but revived for a trip to the beach and a late dinner.  It was nice to cook in our Airbnb!  We made a classic appetizer of toast with tomato and olive oil, followed by the main dish of pesto pasta with sautéed zucchini, carrots, spinach, and tofu.

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I took Saturday off from training, but we still walked almost 6 miles.  The day’s adventures included a sunset catamaran cruise, dolphin sightings, The Parent Trap, and midnight ice cream and birthday cake.

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Unfortunately, due to a sleep-mate issue, I hardly slept this weekend.  Also, we had a little bit of a fiasco this morning before we left to catch our train.  We got back around 1 pm, I hightailed it to the ocean and aqua jogged for 70 minutes, and as a result of all of the above, I feel sick and have completely slacked on the stretching.

Overall, this was a decent “first week” of training!  While I lacked workout efforts, I had a good lift and increased my running and made it through a long-ish aqua jog alone today 🙂

However, I reaffirmed for myself that I strongly prefer sleep and stretching over late nights and too much alcohol.  Málaga was super fun and I have no regrets, but I’m excited to rest and fuel my body well!

Things I did well:

  • Sticking to my walk-to-run schedule
  • Self-motivation during the week
  • Listening to my body and resting when it didn’t want to double or lift

Things I would like to do this coming week:

  • Be kinder to myself about my body
  • Don’t overindulge based on peer pressure
  • Spend less time perusing Instagram.  Do yoga/meditation instead 🙂
  • Sleep, stretch, and roll more!
  • Increase running but stay patient.  And actually do your rehab exercises.

Until next week, folks!

Summer Training 2018

(I wrote this post a week ago but had to publish it before I could start posting recaps!  Sorry for the lack of pictures)

Things that are terrifying when you combine them together: year after year of consistent summer training; a taste of success last year; five months of injury with very little running; and kicking off 2018 summer training by starting a walk-to-run program.

Greetings!  It’s hard to believe that it’s already June.  This is the month where summer training for cross country kicks off in full swing.  For the past several years, my daily summer routine has revolved around the day’s training and work.  However, as you know, I’ve been injured since January, the latest being a stress reaction in my second metatarsal that put me out for five weeks.  I’m essentially starting summer training with a base of zero.

This is honestly terrifying.  I’ve never been in this position before.  I was never really injured in high school, my mileage was low enough going into my freshman year of college that injury was essentially impossible, and I had great build-ups going into sophomore and junior year that helped me to some massive PRs.  I thought I knew the frustration that came with injury due to my bunion struggles in the spring of 2017, but I had no idea.  I was still able to train well, and I PRed in the 3k on the track and the 5k on the roads.  Looking back, I was freakin’ blessed!

Anyway.  Over the past five months, my body has changed, my mentality has changed, and my running goals for this year have changed.  After running 21:20 in the 6k last fall, my goals before the semester of injury were to break 17 minutes in the 5k on the track this past spring and be both the individual and team conference champion during cross country this coming fall.  These goals have not changed in and of themselves, but I am not going to put pressure on myself to achieve them this year.  I know my body will break again if I push it too hard too soon.

SO instead of the normal mileage build-up where I would start at like 30 miles and work up to 60+ and maintain around 55 and hardly do any cross training, I am going to spend the majority of the summer transitioning through a walk-to-run program and doing cross-training workouts.  My mileage is going to remain incredibly low for a frustratingly long period of time, and my cross country season may or may not be as successful as (the first half of) last year’s.  I might not run as fast.  I might feel a lot worse.  But I am going to cherish every second that I get to run because I now know what it’s like to not be able to run at all.  And then to ruin the little bit I did get to run this spring by ignoring the pain, racing a 5k on a stress reaction, and putting myself out of conference championship competition and endangering my cross country season.  Nice!

Tentative summer plan/goals for now:

  • Walk-to-run program until July
  • Build up mileage consistently and sustainably- if that means I’m only at 30 miles by the end of the summer, well, it’s better than zero.
  • Work hard on the bike and in the pool
  • Complete 2-3 long yoga sessions per week
  • Functional core and lifts
  • Foot rehab exercises
  • Sleep a lot!
  • Be inspired, not jealous, by teammates’ training

I’ll update you as I progress through the walk-jog and transition back to “real” running (I’m trying not to use that phrase, but you know what I mean!).  I’m in Spain for another 3 weeks, and I’m 2 parts loving it, 1 part homesick/ready for routine.

Sevilla y Granada

Time to catch you all up on some of our Spanish adventures!  No worries, my next post will be about summer cross country training. 🙂

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La Alhambra en Granada

Sevilla (5/26-5/27)

Last weekend, we went to Sevilla for two days!  It was only an hour and half ride from Cádiz, so we left on Saturday morning and returned on Sunday evening.

IMG_3495.jpgWe arrived at our hotel and almost immediately left for a two-hour walking tour of the city that ended at the Plaza de España.  The Plaza de España was beautiful, built in the shape of a “u” with a canal/moat, elegant bridges, and a fountain in the center of the square.

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After the walking tour, we had a bit of free time, so we ate lunch in the park next to the Plaza.  It was peaceful and beautiful, with gardens and fish and intermittent bouts of sunlight.

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We then walked some more and went on a tour of la Catedral de Sevilla, where we observed the incredible interior and climbed la Giralda, which was 33 flights of ramps.

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After the Catedral, we got to see a flamenco show!  (Photography prohibited).  Then we went to dinner, where we enjoyed several courses of tapas, fish, tinto, and a three-layer chocolate mousse cake that I would like to eat for the rest of my life.  That night, we went out for awhile, and I ended up walking 13 miles total that day.  RIP to the foot.

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On our second day in Sevilla, we toured the Real Alcázar de Sevilla.  I loved it.  It was so peaceful and full of greenery and history.  I could have stayed there forever.  IMG_3632.jpg

We also toured the barrio de los judíos and some other places before climbing the Metropol Parasól, a weird wooden structure with great views of the city.

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After that, we ate lunch and wandered around before driving back to Cádiz.  Sevilla was super fun, but group sleep deprivation and a stolen phone made for a really rough second day for some people.  Yikes!

Granada (6/2-6/3)

This past weekend, we went to Granada.  The drive was a little longer than the one to Sevilla; it took about four hours, and I stubbornly tried to read a book on my Kindle the entire time even though I am prone to motion-sickness.  That went well 😉  After a minor bus breakdown, we arrived in Granada early in the afternoon and spent the evening looking at the shops, the Capilla Real, the Catedral, and of course Los italianos (ice cream).

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17th-century graffiti!  It says “victoria”, presumably after someone finished their exams

I loved the ceiling in the Capilla Real, and it blew my mind how long it must have taken to construct the Catedral, starting in the 16th century!

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I was feeling pretty sick that night, so I stayed in but didn’t sleep very much regardless.  Dang.  On the second day, we spent four hours exploring La Alhambra- the Islamic palace/fortress renovated in the 13th century.  My favorite part was the Generalife, which is the section of the palace where the kings would go on vacation.  It was tranquil and perfect, filled with lush plants, beautiful flowers, and trickling fountains.

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We then toured the actual castle portion, which was huge and luxurious and unbelievable.

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We climbed some towers, and the views were unbelievable.

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No one I’d rather cram 5 people into a 3-person hotel room with

After many hours spent wandering the Alhambra, we crammed 27 people into a 15-person bus again and I spent the 10-minute ride down the mountain trying not to puke.  We ate lunch at a random restaurant, and I enjoyed another tinto de verano con limón, which has easily become my favorite alcoholic drink 🙂

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We rode the bus four hours back to Cádiz and arrived around dinner time.  I felt sick again, and my roommate has been sick all week, so we met our new housemates and I turned in early for the night.  I loved Granada, but I think it would be better to spend more time there, given the extent of the travel!

Málaga (6/7-6/10)

Next weekend, a few friends and I are going to go to Málaga to celebrate my friend’s 21st birthday.  We’re taking the train there and will spend the days hiking, sleeping, eating, and sunbathing (and probably running/biking if you’re me).  I’m super excited!