Black Forest Breakfast Mousse

Happy Hump Day!  The best breakfast experiment happened this morning.

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I went for a nice 4-mile run this morning before it got too hot out.  My left bunion was bothering me, and I think it might be because I’ve been slacking on the rehab and maintenance since taking my break from running and leaving campus (and the training room).  I also used new shoes since my old ones are beyond dead.

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Took myself on a Starbucks date yesterday: overnight oats, almond milk cappuccino, and the Washington Post magazine

After my run, I decided to experiment a little for breakfast.  I had made dark chocolate banana overnight oats (oats, almond milk, chia seeds, mashed banana, and dark cocoa powder) the night before, but I had chocolate mousse on the brain and wanted to see what would happen if I whipped egg whites into stiff peaks and folded them into the overnight oats.  So I did!

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Two whipped egg whites

After whipping the egg whites, I folded them into the oats.  It worked like a dream.  They turned unbelievablyfluffy and delicious, almost exactly like mousse, but with a slight chewy factor from the soaked oats!

IMG_5811.jpgThe bowl was enormous, and I topped the mousse with cherries and strawberries to make it “Black Forest”-y.  I also had plain nonfat Greek yogurt and peanut butter.

I would highly recommend whipping egg whites and adding them to overnight oats.  I think this is going to become a staple in the breakfast lineup!

The rest of my day will be pretty chill.  I found a bunch of gift cards while cleaning out my room, so I’m going to hit up Barnes & Noble for some summer reading, as well as do some yoga and run some errands.  Later today, I’m going to go cheer on my high school team at their conference meet!  My remote internship doesn’t start until the end of May, so I’m trying to relax before that starts and before training picks up.  I’m notoriously bad at relaxing…

I hope everyone has a great Wednesday!

Summer training week 7: 56 miles!

Summer 2016 week 7 (7/4-7/10):

this weekMonday 7/4: AM: 7 miles, drills, strides, pull-ups/push-ups/dips.  PM: 3 miles in the pouring rain.
Tuesday: 20 min warm-up, drills, fartlek (6 minutes-5-4-3-2-1 with half-time recovery), 20 min cool down.  Total = 10 miles.
Wednesday: AM: 5 miles Potomac Heritage Trail.  PM: abs/core
Thursday: AM: 7 miles, drills, strides, pull-ups/push-ups/dips.  PM: 3 miles treadmill, 20 min yoga
Friday: AM: 2 mile warm-up, drills, 24 min tempo, 2 mile cool down.  PM: 2 miles treadmill, light leg lift
Saturday: off, a bit of core/yoga
Sunday: 11 miles.

Total: 56 miles

First of all, who’s been watching the Olympic Trials??  Incredible.  Noah Lyles set the national high school record in the 200!  Kate Murphy and Christina Aragon qualified for the 1500 semis!  Crazy.

Anyway…

I kind of miss cross training?!  At this point, I hardly remember the struggle of four cross trains per week!  Highest mileage week ever (again)- we’re getting closer to that 60 mile mark.  My legs are definitely feeling the higher mileage; the treadmill doubles in the afternoon were no faster than 8:00-8:30 pace.  The temperature and humidity levels were a lot higher this week than previous weeks, so that was definitely an adjustment.

I ran with a teammate for my long run today, and we were both pretty tired, so we took it easy.  Refueled with some blueberry pancakes with butter and maple syrup, coffee, a fried egg, plain Greek yogurt with almonds, and Nuun. Yum 🙂

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My roommate came up to stay with me on Monday and Tuesday, so we got to work out together!  We were going to do more DC things to celebrate the 4th of July, but it was very rainy and miserable, so after a quick Metro adventure, we had a low-key night and watched A Capitol Fourth and the Olympic Trials on TV.

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For Wednesday’s run, my friend who loves trails convinced me to join him for a trail run on the Potomac Heritage Trail.  I do not love trail runs.  It took 50 minutes to go 5 miles.  I ended up first twisting my ankle, then getting poison ivy, then falling off the side of a rocky part of the trail and gashing my knee…Never again!!

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Thanks @PHT

Both of this week’s workouts (Tuesday and Friday) were pretty good.  My friend dropped me a little in the second half of Friday’s tempo, but it was a solid workout.

One thing I do need to work on is getting enough sleep.  As the mileage goes up, sleep gets more and more important!  Unfortunately, whenever I work the evening shift, I never get home earlier than 10:30 pm.  But I can stop procrastinating going to bed and get off my phone earlier.

 

Food of note: balsamic honey glazed salmon!  So good.  Also lots of ice cream 😉

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60 miles next week!

 

“Summer” Training

It’s 55 degrees, I’m wearing slippers, and it has rained for fourteen days straight… must be summer 😉

I’m waiting to hear back about an internship, so I’m currently in that weird limbo stage between the end of the school year, the respite before summer training starts up for real, and before I get a real job where I pretty much have nothing to do.  So for the past few days, I’ve been trying to make really good meals in the new, pretty kitchen!

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I tried pinole for the first time for breakfast the other day, and it was pretty good!  I cooked it with 1% milk and topped it with banana, cinnamon, and a drizzle of maple syrup.  The serving size was actually a bit too much for me.

Today was my first day back running!  After conferences, I took nine days completely off, and this week I’m limited to 3-5 miles every other day for a total of 16ish miles this week.   But I just received my training schedule for the next five weeks or so.  As my mileage builds back up, there’s a lot more cross training.  I’d forgotten that at one point last summer, I was cross training four days a week in addition to running.  Now it’s back!  Time to get excited about lots and lots of time in the pool.

I just ran for 30 minutes today, and as expected, it sucked.  The first ten minutes were great, but after that I felt sick.  Oh, well, this is supposed to happen!  Afterwards, I did upper body strength, ankle stability, rolling, and yoga, then refueled with a bomb lunch.

(2 pieces of Ezekiel bread, raspberry jelly, avocado, a fried egg, Siggi’s whole-milk mixed-berry yogurt, and a salad with avocado, edamame, spinach, cucumber, red bell pepper, tomato, and poppyseed dressing.)

As far as mileage goes, my coaches and I agreed during our end-of-season meeting to increase my mileage this summer.  I’m pretty pumped.  Over the next six weeks, my weekly mileage will go from zero to 52, and I will slowly replace my cross training doubles with running doubles.  While I’m excited, I also need to not obsess over the training that won’t happen for another month and a half, and focus on safely building my mileage back up to that point.

I also need to find a job.  But, you know, we can worry about that later 😉

Kickass track workout (+ macronutrient update)

GuEsS wHaT!  I had an amazing track workout today.

The workout:

  • 3 mile warm-up, dynamic drills, strides
  • 5 x 1000m, 5 x 400m progressively faster with 2 minutes rest
  • 3 mile cool down
  • leg lift

I hit 3:40, 3:39, 3:39, 3:38, 3:37 for the 1000s and then ran 81, 79, 77, 75, 73.9 for the 400s.  It. Was. Awesome!  The weather was pretty much perfect, and I felt really good throughout the whole workout, and my roommate and I twinned.IMG_4156.jpg

I think being back on campus with the whole team really helped everybody out today.  Running last week was sub-par, and my workouts were trash.  I arrived back on campus on Sunday morning and did eleven miles by myself on some of the sidewalks and trails in the area.  It was a decent solo run, even though I cheated and brought my iPod for some jams.

Just being in a workout group today, with the coaches on the track and the whole team working so hard, made it so much easier and more fun to get through the whole workout.  Everyone was super supportive of each other, it was 70 degrees and sunny, and we finally have most of the team working out and/or getting healthy after an indoor season plagued by injury and illness.  Our first outdoor meet is this Saturday, and we’re all working toward a common goal.

Days like today don’t come around that often, but it was a great first workout back on campus.  I adore being on campus and being in a routine with the whole team here.  I don’t want to go home for the summer! 😉

Tangentially, we’re going to take a minute to admire my new nut butter acquisitions.  I went a little bit crazy over spring break.  Some of it was on sale, okay…

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Tragically, I left the maple almond butter and vanilla almond butter at home.  But the chocolate coconut peanut butter, which I’d never had before either, is holy-crap-amazing.  I am partial to just plain creamy unsalted almond butter and peanut butter, though.  Why mess with a good thing?

Also, since I like to be relatively transparent, here’s my nutrition update:  I have been roughly tracking my macronutrients recently.  Our coach had a talk with us last month about the “right” carbohydrate-fat-protein ratio and how we should be consuming 40% carbs, 30% fat, and 30% protein.  Well, I tried that- or at least, I tried 45% carbs, 30% fat, and 25% protein because I couldn’t quite make myself hit 40-30-30- and yeah, I don’t think it’s for me.  My energy levels were in the toilet (which was also probably due to upping my training intensity at the same time I decreased carbs and increased protein).

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Some kick-ass steak and chicken kebabs from last week

Macronutrient percentages are not a one-size-fits-all type of deal.  Not all athletes thrive on 40-30-30.   I changed mine to about 50% carbs, 30% fat, and 20% protein, and that’s been working a lot better for me.  Remember, this is just a rough estimate.  Some days, I do end up with a 40-30-30 balance.  Other days I eat 35% fats because #peanutbutter.  Some days (like today!) close to 60% of my calories come from carbohydrates because a) all the food in the caf sucked so I had pasta and salad all day and b) uh, all I craved after today’s workout were fruits and vegetables (aka carbs!!)

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Anyway, that’s my nutrition update!  Lesson- don’t stress about hitting macronutrient goals because your body needs will fluctuate to go along with your physical activity.

As I mentioned before, our first outdoor meet is this weekend!  I’m running the 3k on Saturday, and today’s workout was a nice confidence booster for the race.  Towards the end of last week, I was feeling very negative and not “race ready”, but there’s not too much pressure for this race since it’s an outdoor rust-buster.

Silver diner, spaghetti squash, Squarebars!

This is a more positive, mostly food-related post 🙂

My meals have been on point recently.  I’ve also been waking up at 5:30 or 6 every day (usually not by choice), which makes the days feel really long.  Like, ready-for-lunch-by-9:30-am-and-bed-by-9-pm long.

Anyway, I decided to indulge yesterday because balance is very important.   Another sunny 80-degree day (which I enjoyed more because I didn’t have to run) brought a morning walk with the dog, a 3,000 meter swim in the pool (phew), and an afternoon with one of my good friends (shoutout to her because I know she reads this blog!).

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Lunch was absolutely delicious: tomato-mozzarella-pesto sandwich, sweet potato fries, and coleslaw.  I also ordered coffee..which I’ve been drinking a lot more recently…ahhh!

Afterwards, we drove out to a nature preserve and went on a mini hike and enjoyed the good weather.

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My friends have recently been singing praises for Halo Top ice cream, so I stopped by Whole Foods later in the day to pick some up.  I was really skeptical because ice cream is supposed to be unhealthy- that’s why it’s so good- and I’m not a big proponent of sugar alcohols such as erythritol.  But the rest of the ingredients list was impressive, and I read reviews beforehand so I knew I wasn’t falling for some nasty healthy-food scam 😉  I picked up a pint of vanilla bean Halo Top, along with a few other items because you really can’t just get one thing at Whole Paycheck Whole Foods.

Once I got home, I immediately tried the ice cream.  On a scale of 1-10, 1 being nauseating and 10 being just as good as Ben and Jerry’s, I’d honestly give it a 7!  It was impressively creamy, although not *quite* as creamy as regular ice cream.  The vanilla bean flavor was on point, and it was a refreshing treat after the 80-degree hike.  Unfortunately, it’s expensive ($5.99!), so I don’t think I’ll be buying it a lot.  But it was definitely good!

I ate the chocolate coated almond spice Squarebar today, and it was so good.  I don’t even know why I liked it so much, but I did.  I saved half for after my afternoon run, and I actually thought about it the whole run.  10/10 would recommend.  It was pretty much a candy bar, but with 12 grams of protein!

Another “treat”: a few nights ago, I made energy bites!  I went off of this recipe, but as long as you have oats, nut butter, and something to bind them (like chia or flax seeds), you can pretty much add in anything you want!

Ingredients: oats, pumpkin, almond butter, cinnamon, chia seeds, vanilla, maple syrup, almonds, craisins, and bittersweet chocolate chips.  They’re chewy and cookie-dough-like, and they’re utterly delicious.

Additionally, my new running shoes arrived 🙂

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My team is sponsored by New Balance, but I’ve tried running in multiple different NB models so far, and none of them have worked for me.  The apparel is great, the spikes are great…I just can’t run in the trainers!  So I’m sticking with Mizuno for the time being.

Today, I actually had a running double (as opposed to a cross train/run double)!  I ran 3 miles in the morning and did my upper body strength routine, and then in the afternoon I ran 6 miles and did strides.  Honestly, I had negative thoughts about my second run all day until I actually did it, and then it turned out to be a really good run!  It was still 80 degrees and humid, though.

I made dinner for my brothers and myself tonight: spaghetti squash and sauteed shrimp, zucchini, red bell pepper, spinach, and garlic in olive oil.  And Prego because I’m not that fancy 😉

The finished product (sorry for the shitty quality; the lighting in my house is bad and I’m not exactly a pro photographer)

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This is probably one of the best meals I’ve ever made.  It was my first time making spaghetti squash, and it turned out so well!!  I ate two full bowls, and now I’m ridiculously full.  Good, wholesome, nutrient-packed foods make me so happy.  My youngest brother even liked it a lot, although my other younger brother stuck to white pasta and tomato sauce…oh well…

Time to eat some more vanilla bean Halo Top for dessert 🙂

How do we handle bad days?

Damn, my last post was so optimistic and positive!  Sorry in advance for the negativity today, but I hope I can come to some good conclusions.

On Monday, I ran six miles with my friend, and we hammered.  We were hitting 7:00 flat.  I was not recovering from my long run.  I skipped the strides just because they didn’t fit in to where I had run, and I did upper body circuits and abs when I got home.  I’ve recently been really into Siggi’s yogurt, and I tried the orange and ginger flavor for post-run fuel.  It was incredible.IMG_8687.JPG

Yesterday started out mediocre and turned horrible, both running and otherwise.  After some emotionally traumatizing family issues last night, I went to bed emotionally and physically exhausted, slept badly and wasn’t particularly in the mood to work out.  The temperature rocketed up to a sunny 80 degrees (what happened to last Friday’s ice storm??), I sat in the car for two hours while taking my mom to the airport, and I was annoyed at having to bear more responsibility for my brothers and the house this week.  Not an ideal way to get ready for a workout.

The workout was simple: 4 x 1600m at 6:00-6:10 with 1 minute recovery.  I warmed up for 20 minutes, did drills and strides, and started the workout.  My first 1600 was a 6:06 and felt fine, although once I stopped, my heart was pounding really hard.  I took 90 seconds and started the second 1600.  This one was immediately bad; my legs wouldn’t move, I was nauseous due to the heat and got even more upset because of that, and it escalated.  I think I hit like a 6:35 or 6:40.

I called my coach, and she told me to get off the track and do a fartlek of 4-3-2-2-1-1 minutes with half-time recovery.  I ran 5 minutes to the bike path and did the fartlek, but I could tell early on that the heat was really getting to me.  (Remember how much trouble I had once it started getting warmer last year?)  After barely completing the second 2-minute interval, I cut off the 1 minute intervals and jogged back to the track.  Guzzled water and jogged a 1.5 mile cool down for a total of 9ish miles today.

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I only had time for 5 minutes of lunges and squats and no stretching before I had to get in the car and go pick up my brother.  I wolfed down a cookies and cream Quest bar, hopped on the highway, and sat in front of his school for 20 minutes with no one answering their phones before I learned that he was at home the whole time!  So I was sedentary for 50 minutes right after a horrible workout for no reason.  My mood worsened.  I sped out of the middle school and stretched and took an ice bath the second I got home.

Anyway, yesterday was definitely not the best day.  But it’s important to stay positive.  I’ve already recognized the factors contributing to the shitty day: heat, hammering my maintenance run yesterday, sitting in the car, emotional trouble, etc.  But hey, at least I got some work in!  Even if it wasn’t quality work.  And I’ve been doing really well with balancing mostly quality foods with rare indulgences recently, and I’ll continue to drink lots of water, and try to get some sleep and recover well so that the next workout is better.

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We can’t control everything, and sometimes things just don’t go our way.  But we can make sure to do well at the things we can control: fueling properly, going to bed at a reasonable time, staying off of social media (I need to work on this!), and working through our emotions (I need to work on this, too!)  I’m a little bitter that this spring break isn’t going to be as “spring break”-y because I’m essentially stuck babysitting my brothers all week, but I need to get over that and focus on everything I’m lucky to have.

Last night’s dinner of leftover butternut squash/kale/Gruyere casserole, roasted pork, roasted sweet potatoes with cinnamon and coconut oil, and (unpictured) mini heirloom tomatoes cheered me up slightly 🙂

Dear 14-year-old me, what were you thinking?

It’s been a long day.  I woke up naturally at 5:30 am (for some reason I’ve been doing that every day this week) and couldn’t fall back asleep.  So I got out of bed, finished packing to leave campus, ate breakfast, and did various chores until we left at 7:45.  Arrived home around 10:30, immediately started packing up boxes of my belongings because we’re moving houses, went to the carpet store and other various errands, and went to the community center to cross train and got kicked out for skate night.  Luckily, Saturdays are my recovery days, and I only had 30 minutes of cross training OR 3 miles on my schedule.  I managed to do 25 minutes on the bike before I got kicked out, so I did some push-ups and 10 minutes of core when I got home.

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Perks of being home: Homemade chili and quinoa for lunch

Aaaanyway, I’m happy to be home for spring break, even though it’s kind of weird because we’re in the midst of packing the house up to move in a week and a half.

Speaking of which, as I was packing my entire life collection of books and old schoolwork into boxes this afternoon, I came across a gem; in the summer of 2011, 14-year-old me kept a food journal.

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I was appalled.  Reading the log actually made me nauseous.  And I’m not saying that from some superiority/runner/health point of view.  I had ginger ale five times in one day on August 8th!  Anyone would think that is disgusting.

It wasn’t like that was a one-day thing, either.  Every single day, I recorded multiple decadent treats: “Afternoon snack: chili, pasta salad, lemonade, brownie, cookie, truffle, Popsicle.”  I am not making this up.  Every breakfast was Nutella something, three sugary drinks a day, multiple desserts.  Little to no fruits or vegetables.  My sugar consumption must have been through the roof.  How I was not obese or diabetic, god only knows.

Can we take a moment to also thank puberty?

Transforming my diet was a multi-year learning process that definitely took a lot of willpower and mistakes.  And I absolutely still have a long way to go.  But just for comparison to my 2011 self, today I ate:

  • Breakfast (7 am): oatmeal with almond butter, apple, chia seeds, and cinnamon; plain Greek yogurt with banana
  • Morning snack (10:30 am): celery and banana with peanut butter, plain Greek yogurt with blueberries
  • Lunch (12:30 pm): homemade chili (with ground beef, corn, beans, tomato, etc.) with quinoa
  • Afternoon/evening snack (3 and 5 pm): 1/2 grapefruit, banana, Siggi’s raspberry yogurt
  • Dinner (7 pm): chicken pasta primavera with asparagus, spinach, pesto, and tomatoesIMG_8656.JPG

Today’s eating wasn’t even that great, but it was exponentially better than five years ago (except oops, I eat a ton of yogurt…#addiction).  And when I’m at school, I naturally make a spinach salad with almost every lunch and dinner.  Without even thinking about it anymore, I naturally gravitate away from processed foods (except for, like, bread).

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Yesterday’s lunch: salad + flatbread with turkey, provolone, avocado, tomato, and lettuce

When I was fourteen, I probably couldn’t have ever imagined not eating Nutella 3 times a day.  Klondike bars and sugary drinks were also staples.  Vegetables were a punishment.  Now, I can’t imagine eating anything I was eating back then on a regular basis.  This didn’t happen overnight.  But it did happen, and that’s what matters.

I’ll recap the past couple weeks of training tomorrow!

 

 

 

 

 

 

 

 

 

 

Dorm Room Food

PSA: I’m not a nutritionist!  Or an expert in anything.  (Duh)  This post is just based on my personal experiences as a D1 athlete/freshman in college.

When I first got to college back in August, I assumed I would have no problem evading the freshman fifteen and all the food temptations that come with being a college student with an all-you-care-to-eat dining hall.  “I’m a super healthy runner!” I thought.  “I have great self-control when it comes to food.  The freshman fifteen is probably a melodramatic myth, anyway.”

Wrong.

For the first couple weeks, I was overwhelmed every time I went to the dining hall.  Pasta!  Sandwich bar!  Salad bar!  Cereal, fruit, ice cream, waffles, omelets, homestyle dishes, a “simple servings” bar, the grill… it was so much.  I loaded multiple plates because I wanted to be getting my “money’s worth.”

Eventually, I realized that even with running 45 miles a week, walking/biking to class, and cross training, I was still going somewhat overboard with the food.  I didn’t need to get a bagel with “whipped spread” after every meal just because they were there.  I didn’t need to use up four plates at every meal even when I was full after two.  I didn’t need to have ice cream every night just because it was there (and delicious).

Before college, at home, I was pretty independent with my eating.  I would eat whatever my mom made for dinner most days, but breakfasts, lunches, and snacks were on me.  But even though no one was regulating my eating at home before I came to college, it was still hard to adjust at college because you are 100% in charge of everything you choose to eat.

(Is this what adulthood is like??)

Anyway.  It took me a couple months to get into a routine with my meals and snacks, especially when I would get bored and just eat the night away.

I thought I’d show you what’s in my dorm room “kitchen” area to show how two typical college runners snack every day.  We both have a meal plan with 14 meals a week, but we usually eat breakfast and snacks and late-night dessert in our room 😉

IMG_8542In our little kitchen area, my roommate and I have a mini fridge, microwave, electric tea kettle, slightly illegal toaster, and a Keurig.  The plastic drawers on the right are mine; hers are under her desk.

On any given day, this is about what our fridge looks like inside:

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We almost always have yogurt, apples, oranges, string cheese, peanut butter, almond butter and jelly.  Carrots and sugar snap peas are usually in the rotation as well.  Right now, we also have hummus, pumpkin, blueberries, and a frappuccino that a friend gave me that I’m not sure why I’m keeping because I’m not going to drink…

There’s a small freezer compartment inside the fridge that doesn’t work too well, but we usually keep frozen fruit in there.  It currently has a bag of edamame for meee.

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Besides the fridge, I have a set of three plastic drawers that are home to my favorite snacks and random foods.

The top drawer has the oatmeal and chia seeds that I eat every day, as well as cocoa powder.  The second drawer has Quest bars, almonds, chocolate, random stuff like sugar and my last bag of NatureBox snacks, and the third drawer has unopened peanut butter, almond butter, and jelly, as well as soup, pumpkin pancake mix, canola oil, and cooking spray!

On top of the fridge, we have more random stuff that we use every day like tea, coffee, salt and pepper, cinnamon, and packets of honey (not sure why we have that last one).

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As you can see, we don’t really keep many unhealthy snacks in our room.  We tend to snack on fruit, peanut butter/almond butter, dark chocolate, oatmeal, string cheese…that sort of thing.  We’re not exactly typical college girls (#runnerprobs), but I think the best way to avoid junk at college is to just not buy it/have it in your room!

Weird Weekends

Pienso que mi cuerpo está roto.

After a weird weekend in which everyone was on different schedules (some went up to Pennsylvania to race, some stayed here to race, I went home for a funeral), the coaches decided not to hold practice today.  My roommate and I wanted to get our long runs over with early, so we went to the track at 8 am.  The only other person there at that time was the fastest person on the team (she runs the 5k in 15:XX).

So… I steeled myself and went off for my long run with her and my roommate (who is known to hammer every single run).

I managed to run with them for 38 minutes on a hilly route.  I haven’t used my GPS in months so I don’t know the *exact* mileage, but that was roughly 5.5 miles (or 6:50 pace).  At that point, shortly after going up a long-ass hill, I died.  I didn’t stop running, but I hit a wall that took about 10 minutes to go away and they went off on their merry way.  I did the last 30 minutes by myself and stopped running at 71 minutes.

Afterwards, we went to Wawa to pick up post-long run goodies! (Of course.)  My friend convinced me to give Quest bars another chance, so I tried the cookies and cream one.  It was actually pretty good, as far as protein bars go.  It was also the last day of Wawa’s $.79 any size coffee deal, so I had the same 16 oz coffee/hot chocolate I got last week.

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Anyway.  Fastest/hardest long run of my life.  My body hates me now.  The ice bath felt amazing, and I’ve been eating nonstop since 10 am today.  Gotta refuel properly!

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+ carrots, sweet potatoes, yogurt, NatureBox snacks (more below), etc…

Last week’s mileage:

Monday: 6 miles, drills, strides, strength circuit
Tuesday: 20 min warm-up but sick so took rest of day off
Wednesday: 60 min XT (bike)
Thursday: 6 miles, drills, strides, strength circuit, yoga
Friday: 3 mi warm-up, fartlek (10-8-6 with 2 min recovery), 20 min cool-down.  Total = 10 miles
Saturday: 3 miles kind of fast, abs
Sunday: 10 miles (38 minutes super fast)

Total: 38 miles, 60 min XT

I got sick on Monday and Tuesday, so after running the warm-up on Tuesday and confessing to my coach that I felt like shit, she told me to take the rest of the day off.  Mentally, it sucked.  Physically, it was the right call.  I’m a tiny bit annoyed, though, because if I had hit 9-10 miles that day like my schedule called for, I would’ve run above 45 miles for the week- aka the highest mileage I’ve ever done!


 

Due to getting sick, missing Tuesday’s workout, and having to go home, I didn’t race this weekend.  I went home on the train Thursday evening for a funeral and woke up bright and early Saturday morning to return to school.

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I made sure to pack plenty of lovely snacks for the train.

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And I somehow did nothing for three hours before finally deciding to do some work…IMG_8381.jpg

A couple weeks ago, I decided to try out NatureBox because they had a 50% off first-time-subscriber deal.  The snacks arrived last week!

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I ordered white cheddar caramel popcorn, dark cocoa “nom noms”, blueberry almond quinoa bites, and they threw in the apple pie oat clusters as a surprise for free!

IMG_8354.JPGVerdict: the popcorn was amazing, the dark cocoa nom noms were disappointing (mealy/weird-tasting), the apple pie oat clusters were decent, and the blueberry almond quinoa bites were pretty good.  I’ve already finished the popcorn.  Darn.

The first-time deal was great (4 bags of snacks for $7!), but I cancelled my subscription because there is no way to justify spending $13.95 for 3 bags of snacks.  I’ll stick to the yogurt and oatmeal and bagels and fruits and vegetables that I can take from the caf.

Sunday Long Run + Food

Over two days of running, I’ve run 22 miles.

Ouch.  I’m feeling a 9 pm bedtime…

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Anyway, a recap of this past week of training:

Monday: 6 miles, drills, strides, upper body strength
Tuesday: 20 minutes warm-up, 6 x 800m with 80-90s rest (2:53, 2:51, 2:52, 2:52, 2:54, 2:51), 20 minutes cool down, abs, ice bath
Wednesday: 60 minutes stationary bike, abs
Thursday: 6 miles with my friend Noah, drills, strides, upper body, balance/glutes circuit
Friday: AM: 20 min warm-up, drills, strides, fartlek (10-2-8-2-5), 20 minutes cool down.  PM: 2 miles on treadmill, 10 minute ab drill.  Total: 11 miles.
Saturday: off
Sunday: 11 miles, ice bath

Total: 42 miles, 60 min XT

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Mileage went up from last week (37) and will continue to go up next week (45).  My legs are definitely feeling the increase in both mileage and intensity!

On Thursday, I ran with my friend from high school who’s training for a marathon.  Although it was just a maintenance run, he and I both pushed the pace because I guess we didn’t want the other person to think we were slow 😉  Anyway, it was faster than it probably should’ve been, especially on a hilly route.

I couldn’t find a running buddy for today’s long run, so I psyched myself up, plugged in the headphones, and headed to the C&O canal.

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I don’t think I’ve ever run more than 8.5 miles on the canal, so by the time I got to 42 minutes and it was time to turn around, I was in completely unfamiliar territory and there was no one else around.  Creepy!  The one water fountain on the way back wasn’t on, so dehydration hit during the last two miles, which was fun.  No idea what my pace was since I couldn’t find my GPS watch, so I did 84 minutes, which should be somewhere around 11 miles.

I will force myself to crawl tomorrow’s maintenance run.  Besides cool downs, I don’t think I’ve hit even 8 minute pace in far too long.

Outside of training, this past week was pretty fun.  On Thursday, my three best friends from high school and I went for a leisurely hike and walked and talked for a long time.

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It was overcast and windy and all the trees were bare, but it was still pretty.

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Last night, I took my brothers to see Mockingjay: Part II because I am a big Hunger Games fan even though Mockingjay was by far the worst book of the trilogy.  Afterwards, I got to see a bunch of other people from high school!

This week was the week of the sweet potato.  More specifically, sweet potato roasted in coconut oil and topped with cinnamon.  Incredible. 

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I also made a stir fry (chicken, broccoli, garlic, onion, salt and pepper, garlic powder, soy sauce, and Soyaki sauce) with quinoa and brown rice.  And ate two huge bowls of it.

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Vanilla ice cream and frozen berries ❤IMG_8104

I actually feel pretty good about my nutrition over the past week.  While I did eat exorbitant quantities as usual 😉 , I was able to avoid the post-dinner boredom binge sessions that had become a regular part of my day.  It’s all about balance.

Turkey avocado tartine from Le Pain Quotidien

Turkey avocado tartine from Le Pain Quotidien

Today’s food:

  • Breakfast, pre-long run: Oatmeal with vanilla espresso almond butter, cinnamon, apples, frozen raspberries, and chia seeds
  • Post-long run eating session (lunch on steroids): 1.5 cups blueberry Chobani with chia seeds; clementines; toast with peanut butter and banana; big bowl of leftover stir fry with brown rice; Pink Lady apple with peanut butter; milk chocolate (which I don’t like nearly as much as dark chocolate, but…oh well!)
  • Snack: a clementine and toast with vanilla espresso almond butter and banana
  • Dinner: roasted sweet potato; omelet (1 egg, 2 egg whites) with spinach and goat cheese
  • Dessert: a clementine and chocolate banana “ice cream”

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We didn’t have any ice cream or chocolate at home!  So I blended 1.5 frozen bananas, a tablespoon of unsweetened cocoa powder, some vanilla, and milk to create chocolate banana ice cream.  It was actually pretty good!  It was more the consistency of frozen yogurt or a really thick milkshake.  But it’s healthy and I’d make it again!

Now for as many hours of sleep as I can get (thank you body clock for not letting me sleep past 7:30) and back to the dog sitting and running grind.  One week until I go back to school!