Summer Training Week 10 (51 miles + 60 min swim)

It was 60 degrees when I woke up this morning!

Crazy.

Anyway, happy Sunday!  I was planning on sleeping in, but my body always has other plans…so a 5:45 am wake-up it was.  After writing for awhile, I made some waffles and went to the farmer’s market.

IMG_7388.jpg

Week 10 (7/24-7/30):

Monday:  AM: drills, 7 miles with friends on sidewalks/bike path, strides, difficult core circuit!  Legs felt fresh thanks to off day yesterday.  PM: Kayaked on the Potomac with some friends.  Ultimately decided not to double.  Definitely thought about that decision way too much! Ugh.

Tuesday:  AM: pre-early-workout ate toast with almond butter and banana. 2 mile warm-up, drills, 30 minute tempo, 26 minute cool down (that was an accident- I ran too far down the canal during the tempo haha).  Tempo felt strong- it was long, but I was not dead at the end!  Nuun and Picky bar between workout and lift.  Lift day 1.  Ice bath.  Worked 12-5 pm.  Quite tired after, but solid morning!  Abs are sore

Wednesday:  AM: 3 miles.  Sore from lift!  Nice weather.  Worked 12-5.  PM: 30 min swim.  Was very enjoyable 🙂

Thursday: AM: drills, 7 miles, strides on turf (finally did strides somewhere besides the asphalt!!), ate an energy bite between run and lift, lift day 2.  Lift went well!  PRed on farmer’s holds.  PM: 2 miles, humid/hot but felt good.  Worked 5-10 pm.

Friday: pre-workout ate toast with almond butter and banana. 2 mile warm-up on bike path, drills, 6 x [4:00h, 2:00e], 2 mile cool down.  Went well!  I was mentally strong.  Ice bath.  Solo road trip.

Saturday: 13ish miles (100 minutes) on trails/bike path.  Personal distance record!  This was a pretty awesome run!  I felt like I could have gone faster and farther.  Ice bath.

Sunday: 30 min swim

Total: 51 miles + 60 minutes swimming

This was a good week!  I didn’t have any “bad” runs and had two lovely swims.  For the most part, I slept pretty well and felt good about my nutrition this week.  It’s hard for me to be comfortable all the time with the sheer amount of food we have to eat with the level of training that we’re doing, but I’m just trying not to overthink it and listen to my body 🙂
I went kayaking with friends on Monday afternoon and am a little embarrassed to admit that I spent way too long thinking about whether or not I should double.  In the end, I did not double, had a lot of fun kayaking, and felt better on all my runs because I did not double.  Sheesh, Kathryn.
IMG_7276.jpg
Both workouts were super strong mentally…I have no idea what pace I was going (except for the one 1/2-mile split that I actually checked on Friday was 2:55).  I didn’t check my watch until 28 minutes into Tuesday’s 30 minute tempo, which was great!
Lifts went well.  I went hard on Tuesday and was noticeably sore for two days.
#Transparency: My period has not appeared for three months (no, I’m not pregnant).  I’m fueling properly and don’t think I’m overtraining, so that’s a little concerning and annoying.  Making a note of it here so I keep it in mind.
Didn’t do any yoga…again…
Well, that’s that!  Another week of training in the books.  A few more weeks until our training trip and less than a month until fall semester!

An Adventure

This weekend, I had Friday and Saturday off from work, so I made plans with some of my teammates to meet up in our college town.  Yesterday, I ran a workout, took an ice bath, and headed down after breakfast. After thunderstorms and bad traffic, I finally arrived…and one by one, all of my friends cancelled.

AWESOME.  I almost turned around and drove 3 hours home.

However, it’s important to be comfortable spending quality time with yourself!  Sometimes things don’t turn out the way you expected for a  reason.  The trip turned out differently than I expected, but it was honestly still a good time!  The worst part was the traffic.

IMG_7324.jpg

Since I hadn’t been back in our college town since the end of spring semester, I spent a couple hours just enjoying being there.  It was pretty stormy and gray, which was perfect weather to do a bit of outlet shopping and then take myself on a date to my favorite coffee shop/restaurant.

IMG_7332.jpg

I enjoyed some Caribbean blackened salmon, grains and veggies, and a massive slice of “Chocolate Overload” cake while reading A Walk Across America, Part 2.

After awhile, I made plans to crash at a friends’ apartment.  I met her subletter, who was extremely nice, and we actually ended up talking for a long time that evening!

This morning, I made plans to long run with a new teammate and another acquaintance who were both in the area.  We met early at a local park and bike path, and I ran with them for 100 minutes (~13 miles) for a new personal distance record!  I hadn’t spent too much time with either of them, but the run flew by as we all shared stories.  At one point, one of them mentioned that we had already been running for almost an hour, and I was shocked!

IMG_7344.jpg

After 13 miles, I headed back to the locker room to stretch, roll out, and ice bath.  Talked to a couple track teammates that happened to be there at the same time.  Then, I headed into the historic area to wander around (read: get coffee and free fudge samples) at all the cute shops.

IMG_7347.jpg

I had never been in this Spice and Tea place before!  Their peach turmeric tea was amazing.

After running some errands, I went to tour the apartment complex that my roommate and I will be moving into this year!  We’re excited to start planning the set-up.

IMG_7355.jpg

The most important part 😉

Finally, I hit the road and drove home.  Traffic wasn’t great, and it took a pretty long time.  Stopped for a fruit-and-yogurt pit stop.  I’m done driving long distances for awhile 😉

Anyway, this solo trip was definitely out of routine for me.  I am not the world’s most extroverted person, and I generally don’t spend hours talking to new people.  But for the past 26 hours, I did!  I met some awesome people, made plans that I wouldn’t normally make, was generally productive, and was also comfortable spending time with myself.  I’m quite happy about this.  To top it all off, this morning’s long run was incredible!  I felt like I could have gone farther and faster. 🙂

Backpacking Trip

My family loves hiking, backpacking, camping, and anything related to the outdoors.  We usually go out to California and Mount Whitney  during the summer, but unfortunately we won’t be able to do that that this summer.  Also, with everyone’s packed schedules, it’s difficult to find a period of time where more than one person is free!  So last Wednesday, when we discovered that I had two off days from work in a row at the same time that my brother had finished his junior year of high school and didn’t have any pressing commitments for a whopping 48 hours, we decided to take a quick backpacking trip!

IMG_6660.jpg

We made a quick grocery run to get snacks and packed up our packs.  I packed a backpacking tent, sleeping pad, sleeping bag, food and water, and all the necessary miscellaneous items.  My brother opted for a hammock and tarp cover.  The forecast called for rain, so we sort of prepared.

IMG_6619.jpg

I ran 6 miles on Thursday morning before we headed out on our adventure.  An hour into the drive, my brother went, “I forgot my hiking boots!”

Genius.

So…our two-hour drive took four hours.  But we got there eventually.  We parked the car at the base of the trail and started the hike.  Since there was no water source where we were going to camp, we had to carry all the water we would need.  Our packs were just a little heavy!

IMG_6635.jpg

The hike we decided to do was 10 miles total, with a campsite and beautiful mountainous overlook located close to the summit.  It was 3.5 hard, hard miles one way, and 6.5 on the other side.  We chose to do the 3.5 on the first day.  5 minutes after we started, I sank into a giant muddy swamp.  Off to a great start 😉

IMG_6641.jpg

The hike up brought all sorts of terrain, ranging from flowery meadows to rock scrambles to wooded greenery.

IMG_6643.jpg

We had to work on the steep rocky inclines, but nothing compares to attacking a particularly hard incline and victoriously reaching the top, soaked in sweat, breathing hard, but triumphant.

IMG_6654.jpg

We reached the campsite after about an hour and a half, and trekked out to the overlook to take in the views before setting up camp and (just me) wolfing down like three Clif bars.

IMG_6676.jpg

Happy to be at the top!

IMG_6685.jpg

The set-up:

IMG_6688.jpg

That night, we built a campfire and roasted sun-dried tomato chicken sausages over the fire.  I had mac and cheese, and my brother made ramen and instant mashed potatoes, which he promptly spilled all over his Birkenstocks.

IMG_6699.jpg

We kept the fire going as it got dark and did dorky things like listen to our old marching band showcase music and sing along to some oldies.

IMG_6703.jpg

Eventually, the fire burned down to embers, and we went to bed.  It was incredibly windy, and heavy rain hit the mountain around 4 am.  I don’t think I got much, if any, sleep, but it was an otherworldly experience.

In the morning, we woke to find that we were essentially in the middle of a cloud.  It was humid, hazy, and the rain had left all the plant life glowing vibrantly green.  We made breakfast, broke camp, and went back out to the overlook to appreciate the astonishing feeling of being in the middle of a cloud!

IMG_6712.jpg

Breakfast: instant oats, maple almond butter, and unpictured dried fruit

The views were even better than the day before.

IMG_6738.jpg

IMG_6720.jpg

We started that day’s portion of the hike around 9:30 am.  The first part of the hike was a short, moderately steep incline to the top of the mountain, and then we began the descent.  It was amazing to see the changes in terrain as we descended in elevation!  Rocky dirt paths changed to vibrant wooded forests, swampy bogs, fern-covered woods with streams, flowery meadows, and more muddy forests.  It was incredible.

IMG_6731.jpg

It took us about two and a half hours to complete the hike.  Afterwards, we were so hungry that we stopped on the way home and inhaled an enormous pizza in less than ten minutes.

IMG_6740.jpg

All in all, this spontaneous backpacking trip was hard, sweaty, smelly, and loads of fun.  There’s nothing like carrying everything you need to survive on your person.  Hard hiking is cathartic.  I encourage everyone who is able to get outside and away from the city for at least a little while.  I wish I could do it more often!  That’s one of the things I think I will do frequently once I finish my collegiate running career 🙂

Being touristy

In New York,
Concrete jungle where dreams are made of
There’s nothin’ you can’t do

IMG_4676.jpg

Okay, sorry for the insane cheesiness, but I just got back from three days in New York City!  Two of my friends and I took the bus up on Wednesday and came back a little sooner than we had planned in order to avoid the worst of the snow.  While we didn’t get to do everything we wanted to, it was mostly a blast!  We stayed in the heart of Koreatown, which was definitely interesting.  I woke up earlier than my friends in order to get my training in; unfortunately, I had to do run-bike combinations because of foot pain.  Yikes.  I’m a little frustrated, but at least I can do something!

Highlights of the trip:

We saw the Paramour musical version of Cirque du Soleil on Broadway!  The performance was absolutely mesmerizing.  The acrobatics were intricately dangerous, the singing was phenomenal…oh man.  I’m in love.

IMG_4645

We toured Jacques Torres’ new chocolate museum on Hudson Street and even met Jacques Torres himself!  The exhibits included a detailed history of chocolate, chocolate sculpture masterpieces, authentic Mexican hot chocolate (pure cocoa + hot water + spices), and unlimited free samples.  A master chocolatier made dark chocolate ganache-filled truffles right in front of us.  This chocoholic claims that they were the best chocolate I have ever had.

IMG_4670.jpg

IMG_4659.jpg

We took the subway to Battery Park and took the ferry to see the Statue of Liberty and tour Ellis Island.  You can sense the legacies of the immigrants that passed through the immigration system.

We went to Molly’s Cupcakes!  I fell in love with the cupcakes and the atmosphere; when we walked into the cheerful yellow shop, Phillip Phillips was playing on the radio. I got the flourless chocolate cupcake with a dulce de leche ganache filling, vanilla bean buttercream frosting, and cocoa powder dusting.  Amazing.

IMG_4705 (1).jpgIMG_4703.jpg

Other highlights included Black Iron Burger for dinner, an eclectic, socialist bookstore, and aggressive street vendors.  This morning, we kind of just hibernated until our bus arrived because it was snowing very hard.

My body is definitely craving routine, and I don’t even want to think about the schoolwork I’ve been avoiding over break.  I’m having a little anxiety.  But it’s all good.

 

Thanksgiving and last week of classes!

Merry Tuesday!  Sorry I haven’t written in a couple weeks.  I’m done with class for today and am spending the rest of this rainy afternoon in our library coffee shop enjoying peppermint tea and a cranberry scone.  I just finished my last accounting problem set and gender reading notes, and I got an A on a Spanish paper, so I’m going to take a break to write a post 🙂

IMG_3775.JPG

I took a week completely off from running and ran every other day last week for a grand total of seventeen miles, along with some intermittent core routines and a yoga session.  It was great to go home for Thanksgiving break; I got to see family and lots of friends and spend five whole days doing no work whatsoever!

img_3729

We spent Thanksgiving dinner at a family friends’ house.  Didn’t eat until 8 pm because we couldn’t interrupt the football game!! (I’m still salty the Redskins lost.)  But dinner was worth the wait.

We spent the meal saying what we were thankful for.  I’m thankful for a supportive, mildly crazy family;the ability to go to a wonderful school; my friends, teammates, coaches, professors, and dentists (haha); good food; and many other things.  Our family friends’ adorable 4-year-old son kept putting in his two cents throughout dinner: “I’m thankful for Mom and pizza and Dad and chicken!”

FullSizeRender.jpg

My (yes, younger) brother also deigned to take a picture with me!  Will wonders never cease? He makes me look so short…

 

img_3766

I also got to see my three best friends from high school!  One of them goes to West Point, so I hadn’t seen her since June!

My friend convinced me to brave the Black Friday madness, so he and I spent 3 hours at the biggest mall in the area in the middle of the day.  RIP to my bank account– but at least I got lots of Christmas presents for friends and family!

Even with all the fun reunions and family gatherings, I experienced abnormal depression intermittently throughout the entire break.  It was strange and a little scary.  I think the combination of being home for a short vacation as a college student, not running, some family issues, and social issues made for a tenuous emotional situation.  I could physically feel myself getting happier on the train ride back to campus on Sunday night.  I do love being home, but I think at this point, I love being at school more 🙂

14484631_1080951218667427_5091011387684880698_n

Who wouldn’t love it here?

Speaking of school, this week marks the end of classes, followed by two weeks of finals!  I have a pretty solid finals schedule, and I’m going to try to maintain healthy (physical and emotional) study habits throughout.  I might expand upon this later!

We’re starting to gradually build our mileage back up this week but keeping all of our runs at maintenance pace.  You never realize how much running keeps you stable until you’re forced to go without it for a little while 😉  I’m keeping it low for a little while (around 28 this week) before increasing over the next few weeks until I’m back at 55-60ish.  We’ll start workouts after Christmas, and our first race will be after we get back from winter break in mid-January.  I was going to write my track goals, but this post is already pretty long, so I’ll do that for the next post!  For now, I’ll just keep enjoying shorter maintenance runs and the lovely aches and pains that come after time off… 🙂

PS: 26 days until Christmas!!

XC Conference Championships 2016

Please pinch me; I’m pretty sure I’m dreaming.

Today was our conference race, and without further ado- We won individually and as a team, and I was the FIFTH scorer.

IMG_1963.PNG

I kind of can’t believe it.

We left campus yesterday morning, rode 5 hours in the vans, and pre-meeted the course in the afternoon.  While the course was at a beautiful state park, it was probably one of the hardest courses we’d ever encountered.  Winding, narrow trails with tricky footing, treacherous roots, rolling hills, and a crazy hill at two miles:

15055810_10211416559236477_7206881991928040476_n.jpg

After 5 miles, drills, and strides, we knocked all time goals out of our heads.  I had wanted to break 22, but I forgot all about that and zeroed in on my other goal– top seven.

We went to dinner (I had a lot of bread, bruschetta, and a chicken pesto pasta dish), did a bit of grocery shopping, and headed back to the hotel for the women’s team meeting.  We hadn’t tapered for conferences, with the focus being on regionals in two weeks.  We were expected to win, so our coach told us to use it as a hard effort and “practice” for regionals.  Get out well, settle in, and pack up.

To be honest, I was in a really weird funk the night before the race.  I felt so sad, and I had no interest in racing.  It was weird and unnerving.  I got a pretty good night’s sleep, though, and woke up this morning feeling a little more excited to race.  But I was kind of dreading the course.

We ran a 10-minute shakeout at 7 am, followed by a rope stretch and then breakfast.  I had the usual oatmeal with almond butter, a banana, cinnamon, and nutmeg, along with a vanilla Siggi’s and a splash of coffee.  My stomach was kind of in knots.

We headed to the course and got there about an hour and a half before the race.  It was windy and chilly, but the sights continued to astonish.  I had another half a banana and tri-berry Nuun.  Again we rope stretched and then headed for our warm-up.  Did drills, strides, and headed to the line.

IMG_1959.PNG

The gun went off, and I tried to establish my position but got jostled around on the first steep downhill.  I settled in around 35th place and maybe 10th for my team and didn’t really try to pass anyone until the mile mark.  Surprisingly, I found myself moving up really well as we hit some narrow rolling hills.  Just before 3k, I made contact with one of my teammates, and as we passed our coach, she screamed, “Good! You’re in sixth and seventh!”

That’s when I started thinking, “Whoa.  I could do this.”

There was an incredibly steep hill right after the two mile mark, and it sucked the soul right out of most of the runners.  Our coach had told us not to hammer up this hill-just get up and over it to avoid going lactic- and I kept that in mind as we started the ascent.  It hurt a lot.  We finally reached the top to find…more hills!  At this point, I surged on the smaller uphills, and a gap formed between my teammate and me, leaving me solidly in sixth for our team.

IMG_1960.PNG

The entire second half of the race, I mostly thought this: “OK, you are in the top seven and you are going to keep this position if it kills you!  Six minutes of pain left!  Suck it up and get to the finish!!”

I hit 5k, and it was hard to believe I had 1k to go.  I passed a few more girls and saw our fifth runner up ahead.  She has breathing issues and looked like she was struggling.  With 500 to go, I passed her up the last hill, willing her to come with me.  We rounded the last turn and shot out onto the finish straightaway.  I didn’t have the best kick today, but it was enough for seventeenth place overall, fifth place for the team, and a time of 22:31. I couldn’t stop smiling after I’d crossed the line.  For this insane course, I was so happy with it.  (My All-American teammate only ran mid-21s.) And I’m going to regionals!!

We only had time for a 20-minute cool down before the awards ceremony.  Afterwards, we packed up, and I headed home with my mom and spent the afternoon going to my brother’s game and gorging myself on food.  My mom is running the Marine Corps Marathon (her first marathon) tomorrow morning, and I’m staying to cheer her on!  I’m supposed to do a 3-5 mile shakeout run tomorrow, so I’ll try to plan my spectating route accordingly!  Then it’s back to campus for me– let’s hope I get on the right train this time.

Today was a great day!  I’m going to regionals!! (Sorry, I know I already said that, but I’m so excited!)  This was a dream that has gotten me through the hard, soul-crushing training cycles since the beginning of the summer, and now it’s starting to come true!

 

 

6k race (22:16)

Friday was my second 6k ever! And it went really well.

(First 6k ever– a year ago)

img_3251

I woke up early, like always, and laid in bed until it was time to shake out at 7:30 am. It was 35 degrees outside- definitely a change from back home!- but it felt really nice. After the shakeout, we rope stretched and ate breakfast before packing up and heading to the course around 9:45. Pre-race breakfast: plain nonfat Fage, oatmeal with a banana and Justin’s almond butter, and a bit of coffee. I also had half of another banana and lemon-lime Nuun closer to race time.

We got to the course, which is on a picturesque golf course, and we rope stretched, warmed up, and did drills and strides. At this point, the temperatures had reached the mid-40s, which actually felt pretty good!

FullSizeRender-3.jpg

After a team huddle and stride back, we took off the last of our outer layers and got ready to roll. Honestly, I had a feeling this would be a good day. We had previewed the course multiple times, and while pretty much the entire last mile was uphill, we knew we could do it. After my last race, I had no expectations, and I was feeling a little nervous but also ready to “just run to your fitness level”, as my coach put it.

The gun went off, and I settled in pretty much right away. The plan was to go out relatively conservatively (compared to everyone else) because we knew that it would naturally be fast and we wanted to be able to rally in the second half. The first straightaway was kind of overwhelming, though, with hundreds of women stampeding down the golf course incline into a tight pass. On the first turn, we went from a sprint to almost a dead stop! I kept reminding myself to relax, relax, relax.

The first mile flew by, and it was so downhill that my 5:30something split felt like a 5:50 effort. Even going out in 5:30, I was still in like 150th place. I bunched up with two of my teammates during the second mile, and we came through two miles right over 11:30. Really started trying to pass people as the real hills began.

From 2.5 miles to the finish (6k, or 3.75 miles), there were three pretty intense hills. I dug deep and powered up the first one and told myself I’d be able to recover on the upcoming downhill. That didn’t work too well because I still felt very lactic when I hit the next hill, which was significantly longer, albeit less steep, than the previous one.

The last hill was half a mile long, and it hurt. A lot. Finally made it to the top and rounded the final turn, and we had a quarter mile to go. I kicked with what I had left, and with about 25 meters to go, my teammate (who has a notoriously lethal kick) flew by me. I went with her as much as I could, and we ended up passing a couple other girls before the finish. We finished together in 22:16, which was a 36-second PR for me, a minute PR for her, 5:58 average pace, and converts to an 18:21 5k!

fullsizerender-2

Happy after big PRs 🙂

Afterwards, we cooled down for about 3 miles, did 4 strides, and cheered on our men’s team, who had a 19-second spread between runners 1-5 over the 5.2 mile race! I downed a vanilla Siggi’s yogurt, rope stretched for a bit, took some pictures, and finally we headed to get food. Stopped at Wegmans for the third time in two days 😉 I treated myself to a pretty amazing post-race meal of a chicken pot pie, sautéed garlic kale, mac and cheese, a cranberry Kombucha, and a Wegmans pumpkin muffin. On point.

Overall, this race was a giant step in the right direction. It was the biggest cross country race I’ve ever participated in (I finished 136th). I’m happy with a PR and know that there’s more in the tank. I’m also thrilled that my teammate and I, who were the two slowest walk-ons entering our freshman year, finished as the seventh and eighth runners for our team!! I think my coach’s philosophy of “we don’t need anyone to run out of their minds. Just run what you are physically capable of” really helped me stay calm and focus on race day.

Now for the not so good news- ended a relationship on Friday night, and the past 1.5 days have been pretty rough.  A veritable rollercoaster of emotion.  Doesn’t help that I’m 100% sleep-deprived.

Travel adventures

(This was written yesterday evening)

Happy hump day! My team is currently en route to Penn State, where ten men and ten women will be racing on Friday. The WiFi on the bus isn’t working, so I can’t do homework…what a shame, right 😉

img_3228

Fall break was fun! (I do have a ridiculous travel story.) I took another complete off day on Sunday, so most of the day was spent doing some of my favorite activities. My mom was doing her longest long run of marathon training (23 miles!!), so I met her about 5 miles in to pick up my dog and deliver her water belt and sunglasses.

fullsizerenderAfterwards, I made pumpkin waffles for breakfast and then went to my favorite farmer’s market! I also had brunch at a favorite hipster coffee place with one of my good friends. Afterwards, I went to Trader Joe’s and Victoria’s Secret (hey, gotta take advantage of the 7/$27.50 sale while it lasts!).

Lunch: lemon blueberry scone, almond milk cappuccino, and a spinach, cheddar, and poached egg breakfast sandwich on a honey IPA roll. Not exactly the most balanced meal, but it was amazing.

Anyway, travel story: I was supposed to be back on campus by Sunday night, since we had morning practice on Monday and Tuesday. So I made plans to take the train back on Sunday night. Unfortunately, I ended up getting on the wrong train (I got to the station right as the train was loading, and it matched my ticket so I got on). The conductor didn’t check tickets for a while, and at some point I noticed that we were going too far west. When he did check tickets, he said I was on the wrong train and that he would sort it out. I’m not the type of person to freak out over travel disruptions, and I figured I’d get to my destination eventually, so I just stayed calm.

The conductor came back and said I should get off at the next stop and he had rerouted my ticket for a bus that would take me halfway to my destination, and then there would be another bus that would take me the rest of the way. At this point, we were about two hours into the journey. I got off the train at the next stop, and sure enough, there was a bus that took me to the next point. However, when I got to the station and asked the clerk about the next bus, she looked at me funny and said, “I don’t know why they told you that. There’s a train tomorrow morning, but no bus tonight.”

Great.

 At this point, it was 9 pm, and I was stranded two-thirds of the way to campus. Still wasn’t freaking out, though, because luckily my roommate lives close to where I was.   She was already on campus, but I called her parents and spent the night at their house. Took the train the next morning, so I missed practice, but at least I eventually got to campus!

So, yeah. While fall break was relaxing schoolwork-wise, it was a tiny bit stressful travel-wise 😉 Oh, well! It was great to be home for a little bit.

Tuesday’s workout- the last before Penn State- went pretty well. We warmed up for 3 miles and then did 2×400, 5×800, 4×400 on an 800m grass field. With the grass, we were a little slower than on a track. We were a few seconds off the range that the coaches gave us, but we stayed consistent, and I thought we did well.

img_3215

Splits: 82, 82, 2:53, 2:53, 2:53, 2:57, 2:54, 81, 80, 79, 79. Personally, the fourth 800 was a struggle, but I pulled it together for the fifth one. We had 60 seconds of rest between the first set of 400s and 90 seconds between everything else (except for 2 minutes before the last 400).

This morning, I ran 5 miles on the trails, and I was definitely tired from the workout. That’s okay, though.

Side note: guess who’s gone 5 straight days without Wawa (me)! I’ve stuck to my 8 oz coffee limit for almost a week. Yesterday, I didn’t even have any. #killingit

Summer training week 11: SIXTY MILES + team trip

Happy Sunday!  I hope the past week has been fabulous.  The past three days have been spent with the team during our annual women’s team trip.  I officially hit 60 miles for the first time, got to see almost my entire team,  didn’t have to work too much, and the Olympics began.  It was a pretty good week 🙂

IMG_2452.jpg

Summer 2016 week 11 (8/1-8/7):

Monday: AM: 3 miles, sleep deprived but felt good, upper body strength.  PM: 7 miles, drills, strides.  Total = 10
Tuesday: 20 min w/u, fartlek (1:00-1-2-4-8-4-2-1-1 with half-time recovery) around the Mall/Tidal Basin, 15 min c/d.  Felt pretty tired but got through it and the views were AMAZING.  Total = 10
Wednesday:  5 miles easy
Thursday: AM: 7 miles, drills, strides, upper body strength.  New shoes.  PM: 3 miles.  Total = 10
Friday:  20 min w/u, drills, 24 min pace run/tempo on canal with team, 20 min c/d, core.  Felt really strong and controlled, no idea about pace but mentally one of my best tempos.  LOVE being with the team!!  Total = 9
Saturday:  12 miles canal, felt good, pretty relaxed.  Hike later.
Sunday:  AM: yoga class with team.  PM: 4 miles neighborhoods at home.  Legs felt surprisingly good!

Total:  60 miles + hike

IMG_2447

For the most part, this week was awesome!!  The only run that was “eh” was Tuesday’s workout, but the national Mall was beautiful at 6:45 am, so that made up for it.  Switched to new shoes on Thursday.
Friday’s tempo was great- I started out feeling strong and finished feeling strong, staying mentally in it the whole time.  The team looked great and I’m so excited 🙂 Saturday’s long run felt surprisingly good the day after a workout.  Sunday’s yoga class was very rejuvenating and helpful, and my recovery run was good.  And I have officially hit 60 miles for the first time!!
IMG_2463
It was so much fun being with these ladies after not being together all summer!  We worked out together Friday morning, long ran Saturday, each class was in charge of a brunch/dinner/dessert each day (sophomores totally rocked Saturday brunch!), we went hiking, found cute ice cream shops and farmer’s markets, ate insane quantities of peanut butter (just me?), watched the Olympics and 27 Dresses, and had a campfire with lots of s’mores.

There were a few bumps in the road- what else do you expect when you throw together twenty 18-to-22-year-olds that haven’t seen each other all summer- but for the most part, the trip was incredible.  Also needless to say, the house we were staying in did not smell great towards the end.  I don’t think I’ve ever sweat more in my life.  Less than two weeks until we’re back for good!

 

Summer Training Week 5 + California Travels

(This post was written on the plane yesterday)

Hello from the skies! I’m currently on my way back to the East Coast after a full week of family activities in California. I never wrote my training summary from last week, so here is an update!

IMG_2075.jpg

Last week was the first week of my life where I officially ran over 50 miles. It was exhausting, exciting, and…normal.

Summer training week 5: 6/20-6/26

Monday: AM: 6 miles, drills, strides, pull-ups/push-ups/dips. PM: 3 miles, 10 min core
Tuesday: AM: 8 miles. PM: 2 miles treadmill
Wednesday: AM: 6 miles, drills, strides, pull-ups/push-ups/dips. PM: 3 miles
Thursday: flew to CA. 30 min pool + 10 min abs.
Friday: AM: 8 miles. PM: 2 miles treadmill, leg strength
Saturday: 3 miles, 10 min abs
Sunday: 11 miles

Total: 52 miles, 30 min XT

Three cheers for 50+ miles! I switched Wednesday and Thursday so I would be able to get all my mileage in even with the traveling, and three doubles in a row had me fairly exhausted by Thursday.

Thursday ended up being a really long day of wedding rehearsal activities for my aunt’s wedding, and I cut my cross train in half because I was crabby and tired.  We were awake for 21 hours!

I had a workout on my schedule on Friday, but I texted my coach about the tiredness and jet lag and sleep deprivation, and she told me not to worry about it. Friday morning’s 8 miles actually ended up feeling great, so I suppose I could’ve done the workout 😉 Oh, well.

The wedding was on Saturday was fun.  Everyone got to catch up with family and friends they hadn’t seen in years.

IMG_1857

The first half of Sunday’s long run was bad, but once I reached the halfway point, things improved.  It took awhile to warm up mentally.

On Sunday afternoon, we headed up to Mount Whitney for three days of altitude, camping, hiking, relaxing, and (for me) running. I’ll recap the running in this week’s training post, but for now- my brother and I woke up at 4:45 am every day to head down the mountain so I could run while he drove behind me.

On Monday, I went for a solo hike up to Lone Pine Lake and back, and the solitude and views were amazing.

The adventure day snacks:

IMG_2015

Trader Joe’s teriyaki beef jerky, almond coconut KIND bar (new favorite!), apple slices, almonds, animal crackers, dried mango, and dried apricots

I made it up to the lake in 74 minutes (in years past, it’s taken us as long as 3 hours) and down in 68, and you know I bragged about it to my family when I got back to the campground 😉 We’re nothing if not competitive.

On Tuesday, I took a break from hiking after my morning run and just hung out in the hammock, napped, ate snacks, and enjoyed an easy summer read. The same on Wednesday- we got back up to the campground after the run by 6:30 am, and after breakfast, I crawled back into the tent and slept from 8-10 am!

IMG_2081

As far as nutrition goes these past two weeks, it’s been up and down. The first few days in California were full of wedding festivities that involved going out to eat for every freakin’ meal, which was inevitably unenjoyable. (Is that a word?) Sausage and cheese pasta and oily chicken and capers for the rehearsal dinner, barbecue at the wedding, Chipotle, In’n’out Burger, lots of wedding cake 😉 and breakfast at restaurants every day does not a happy runner make. Or at least this runner. I do enjoy indulgences to some extent, but at some point you just get sick of it!

On the other hand, while we were at Mount Whitney, I ate a lot, but that was necessary to fuel the high amount of physical activity. The whole day was shifted back: wake up at 4:45, post-run breakfast at 6:30, snacks throughout the day, early lunch, dinner at 5:30, bed at 8:30 or 9 pm…the food was good, though. My step grandmother cooked the most amazing dinners at the campsite.

I definitely enjoyed the luxury of a shower and being able to cook a giant bowl of vanilla/cinnamon egg white oats this morning.

IMG_2093

So that brings us up to now. This week has 53 miles on the schedule, but I’ve had to change around my training a bit to accommodate the traveling and being in the mountains, so I think I’m going to be a little short, which is fine. Tomorrow is my first workout, which will be interesting with the jet lag and the fact that we’re not getting back till midnight! Sunday will be my first 12-miler ever.