Week of 1/1-1/7 (51)

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

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

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

Total: 51 miles + 55 min XT

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

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

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

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

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

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

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

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Baby Kathryn!

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Today :)

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

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

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

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

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

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

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

 

Week of 12/18-12/24 (22 miles + 290 min XT)

Merry Day-After-Christmas!  I’ll post a recap of my family’s Christmas later, but here’s last week’s training.  TL;DR: training interrupted by a niggling foot.

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I ran normally on Monday and Tuesday (although it felt pretty shitty), but then the mild discomfort in my foot increased to where I decided to cross train the rest of the week.  While my brain kept trying to convince me that a) “you’re going to lose all your fitness!” b) “you’re slacking!” and c) “you’re exaggerating the pain in your mind!”, I’ve seen firsthand what happens when you don’t listen to your body.  Hell, I’ve become pretty terrible at listening to my body.  But I’d rather take a few days off now than be out with tendonitis or a stress fracture for a long time.

Week of 12/18-12/24: 

  • Monday: AM: active w/u, 2 miles, 4 mile tempo on towpath (6:23, 6:22, 6:29, 6:22), 2 mile cool down.  Felt tired and not at all in it but toughed out the 4th mile after feeling like quitting at 2 miles.  GS1.  PM: 2 miles + circuits.  Getting stronger on burpees!
  • Tuesday: AM: 8 miles @ 7:42 avg, felt tired, lift day 1 (felt strong!).  PM: 2 miles.
  • Wednesday: 60 min (3200m) swim.  Sore from lift!  Pain on top of foot- took Aleve and iced it.
  • Thursday: AM: 70 min bike (with a fartlek during), upper body lift, felt pretty strong.  PM: 2 miles, foot still hurts.
  • Friday: Woke up at 4:40 am and spent all day traveling…very tired!  Pool was closed to off day today-  did active warm-up, some circuits, general band strength, and yoga.  Still have foot pain, especially when I point my foot.
  • Saturday: 100 min XT (70 min bike + 30 min aqua jog).  Set a bike distance PR!
  • Sunday: 60 min pool (35 swim, 25 aqua jog) + some yoga
Total: 22 miles + 290 min XT
Monday’s tempo was traaaash, and I made the mistake of programming Strava to call out splits every half mile because I thought it would motivate me. NOPE.  Instead, I found myself demoralized and hurting 2 miles in, but I’m proud of myself for toughing it out for 4 miles.  Of course, I spent far too long stressing about the splits and telling myself I was slow and how the heck am I ever going to run sub-17 if I can hardly handle 6:20s?  #chill.
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Glaring at my legs post-tempo

I ran with a friend on Tuesday, and we were both feeling a little banged up, so we took it easy.  I noticed that the top of my left foot was moving from sore to painful, so I cross trained on Wednesday.  On Thursday morning, I forced myself not to run and instead did a bike workout.  Tested the foot out with 2 miles in the afternoon, and while it didn’t hurt, there was some discomfort.
On Friday, my family woke up at 4:30 am to travel to California.  We hit mad traffic on the way there and even worse traffic in the airport (naturally- it was December 22!), and we hardly made our 7:50 am flight.  But we made it! Wooo.  Meals were really weird, and we were all cranky and tired.  After a marathon travel day, I was looking forward to decompressing with a swim, but the pool was closed for repairs so I took the day off and did a bunch of general strength instead.
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Saturday brought a lovely 100 minute cross train that I split between the bike and the pool.
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Set a distance PR on the bike #nice

Sunday was just maintenance.  After icing the foot and sporadically taking Aleve and ibuprofen, it felt passable enough to run on Christmas!  And I’m going to go for another run later.  🙂
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At least I’ve been able to swim in a cool half-in-half-out pool!

It’s a little strange making up my own training as I go along, and I’m trying not to feel guilty about not doing the workouts that are on schedule.  But the schedule was sent out weeks ago, and I’ve been cross training my butt off, so I know my fitness isn’t really suffering.  I’m just itching to get back up to regular mileage and actually have some good running workouts!  I recognize that I jumped the gun a little over the previous 2-3 weeks with maintenance and long run intensity, so lesson learned, and I’m going to practice approaching training with a more balanced, relaxed mindset.   Except I suck at relaxing, and sleeping, and all that jazz.  Guess I gotta do more yoga 😉
Christmas recap coming next!  We’ll be in California for another couple days before heading home.

Week of 12/11-12/17 (47.5)

Hi, happy Sunday!  Today was extremely chill- all I did was lounge around, eat lots of food, go to the farmers’ market, read Julie and Julia, spend too much time on my phone, and do some yoga.  My family had homemade pizza night, and all the pizzas were delicious.  My brothers and I then had a spontaneous jam session with a wide range of tunes.  It was pretty hysterical…this type of stuff doesn’t happen at school.

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PIZZA from scratch

Sometimes rest days are hard to get through, but I thoroughly enjoyed this one and am winding down for the night listening to the Nutcracker Suite and feeling fat and happy 🙂

 

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Hit up the farmer’s market with the bro for some fruit (and samples) (and donuts!)

Throughout this past week, my mileage increased significantly and we continued to get back in the swing of workouts and lifting.  Some runs sucked, others were okay, and still others were pretty awesome!  I’m happy to be home but already miss my teammates.

Week of 12/11-12/17:

  • Monday: AM: circuits + 2 miles fast-ish.  Nap + Spanish final.  PM: lap, active w/u, lap, speed ladder, hurdles, 6 miles, 4×150 strides, GS1. Business analytics final. Total: 8.5
  • Tuesday: AM: lap, active w/u, 2 miles, basic drills, 2×200 with 30s rest (38, 37), 5×1000 with 200 jog (3:37, 3:38, 3:40, 3:41, 3:40) (goal was 3:36-3:32).  Felt pretty crappy but very proud of mental toughness and calmness.  Just took it one interval at a time.  2 mile cool down.  Lift day 1.  PM: NormaTec.  Total: 8.5
  • Wednesday: AM: 4 miles + circuits. Very cold!  Later: 30 min aqua jog. Finance final.
  • Thursday: AM: active w/u, 8 miles, 6x100m strides.  Lift day 2 in weight room- felt a little weak today.  PM: cleaned all afternoon so that was my double haha.  I was exhausted.
  • Friday: Active w/u, 2 miles, basic drills, strides, 3x [200, 300, 400, 600 @ 80 pace with 60s rest] + lap between sets, 2 mile cool-down, GS2.  NormaTec.  Total: 7.5
    • Set 1: 38, 61, 79, 2:03
      Set 2: 39, 60, 79, 2:02
      Set 3: 39, 59, 79, 2:00
  • Saturday: 11 miles bike path at home.  Very icy!  First half was 7:10s, second half was 6:50s, last mile 6:40…probably didn’t need to go that fast but felt like it was okay to hammer a bit with a planned off day.
  • Sunday: Off. 30 min yoga.
Total: 47.5 miles + 30 min XT + lots of strength and I actually did yoga this week!
 
This week was solid, except for setting my apartment on fire on Sunday and subsequently being exhausted from lack of sleep, cleaning all the time, and final exams.
On Tuesday, I don’t think anyone felt good, but I was really proud of the way I stayed tough and positive mentally.  On Thursday, I took two naps and skipped the afternoon double, which was definitely the right move.  Friday’s workout went about as well as could be expected; two of my teammates and I worked together well and it hurt but we’re excited for 80s to feel progressively more normal as we get into better shape!  I have no idea how I’m going to run that pace for 5000 meters when 600 was hard…
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Long run splits (ish…I forgot to pause Strava for a water break)

Saturday’s long run was pretty good…I definitely pushed it and felt beat afterwards.  While that’s good sometimes, I’m also reminding myself that getting back into shape/increasing fitness is a process and I have to be patient!  Can’t shortcut my way to a sub-17 5k.  Happy to be done with the semester, worried about keeping my foot happy, excited to be home for a little while, and brainstorming how I’ll get my training in while in California because the fires have grown to 200,000+ acres and I’m not sure how the air quality will be.
It can be hard to stay motivated throughout winter break because you’re so far removed from racing, and there’s a long gap until the next race.  However, this is the work that matters!  Similar to summer training for cross country, it’s imperative to build a strong foundation, get some quality miles in, be consistent, and make smart choices regarding sleep, recovery, and fueling.  And this year, I am lucky enough to not be working full-time like last year!  Therefore, I have ample time to foam roll, stretch, get in quality strength workouts, and generally do everything I need to do.  YESSSS.
On the not-as-fun runs (of which there are always quite a few), I am just going to keep reminding myself of my goals.  9:50 3k and 16:XX 5k…I am coming for you!!
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Here’s a random picture of my dog in a Santa hat

(Also, side note, my period is back in full force, which is annoying as hell but a strong reminder to be grateful that my body is healthy and functioning properly, especially after how I felt at the end of the cross country season!)
Goals for the next week:
  • Be smart with training.  Go hard when you need to; rest when you need to.
  • Mental toughness
  • Continue deliberate practice as it applies to all drills, strength routines, etc.  Remember that each element of practice will get you closer to sub-17!
  • Foam roll, stretch, and drain legs every day
  • Smile a lot!  Compliment people as much as possible.  Don’t pick fights.
  • Focus on nutrient timing and high-quality foods
  • Focus on the things you can control with travel, and don’t stress about the things you can’t.
  • Read lots of books and try to stay off social media
  • Reestablish bedtime routine

A long road ahead

Good morning! (By the time I finish writing this, it probably won’t be morning anymore, but whatever.)  We’re in the middle of the last week of classes, and I’ve got three final exams, two final presentations, and a paper on tap.  In eight days, I will be halfway done with junior year!  After practice and lift this morning, I worked on a group project and then went to the training room for STIM and NormaTec.  I don’t feel like doing work before lunch, so I’m going to blog instead 🙂

We ran what was supposed to be a steady state workout this morning, but it definitely felt more like a tempo.  This was essentially my first workout back, and I 100% felt the time off, crappier diet, and general out-of-shape-ness.  I only ran 3 miles of the steady state due to my hamstring, but those 3 miles were enough!  We hit 6:27, 6:17, 6:22, and now I can see how much work is ahead.  It was so hard.  I don’t think I could have gone much farther.  Crazy to think that I was doing 5+ miles at low 6 minute pace during cross country…  But I’m excited to buckle down, make incremental improvements, and get better each day.  This is a good starting place…but not where I will be in a few months!!

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Me

The second week of winter training was a little weird because I tweaked my hamstring at the beginning of the week and therefore spent the majority of the rest of the week in the pool and on the bike.  Pool workouts coupled with quality strength sessions every day left me sore.

Week of 11/27-12/3: 

  • Monday: warm-up, dynamic exercises, 5 miles @ 7:20 pace, strength circuits
  • Tuesday: warm-up, dynamic drills and exercises, 6 miles “progressive” (first 3 7:30-7:10 pace, second 3 6:40s?), lift in weight room, foam roll session
  • Wednesday: AM: 60 min pool (30 swim, 30 aqua jog).  PM: jog on turf, circuits
  • Thursday:  Stim and stretch at training room for hamstring.  20 min bike, very light lift, foam roll, 30 min swim (about a mile)
  • Friday: AM: 60 min pool workout (600m warm-up; 4 x 250m hard; 100m easy; 5 x sprint down, easy back; 100m easy; 5 x submarine down, easy back, 400m cool down = 3000m).  PM: 30 min bike, general strength
  • Saturday: 6 miles @ 7:30 (on trails) down to 7:05 (on roads) + 30 min bike
  • Sunday: 40 min bike

Total: 17 miles + 270 min XT

Last week involved some drama and major negative mentality.  I’m not going to go into inappropriate detail, but I’ll just say we have a lot to sort out with training plans, communication, and mindset.


On a happier note, outside of running and cross training, lots of fun things happened last week!  After practice on Friday, the majority of the team went out for sushi.  I’d never ordered sushi before (I’ve had it, but I prefer Thai and Chinese food), and it was delicious.  Except I’m kind of broke, so not sure if it was worth the bill 😉

We drove to a local sports complex to run on Saturday morning because there’s a hilly, soft surface 3.5 mile trail loop in the woods.  The chilly air left our hands stiff and red, but we eventually warmed up, and it was a nice run!  Throughout the cross country season, our maintenance runs a) stopped being maintenance runs #ugh and b) got really slow, so getting back into that 7:00-7:30 pace is a bit of a shock but really fun.

After the run, I drove up to Richmond to meet my mom for lunch.  She had important things to deliver to me…like 50 citrus fruits, my credit card statement, Advent calendar, and ice scraper.  We went to The Daily Kitchen and Bar in Carytown, and I ordered the Fig and Pig pizza while she got the Barbecue Duck pizza.  HOLY SHIT.  Life-changing.  We also ordered their highly rated Brussels sprouts; paired with balsamic dressing, freshly shaved cheese, pomegranate seeds, and pistachios, they were gone in seconds.

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Two late nights in a row and myriad late-night #treatyoself happenstances left me feeling pretty darn gross by Sunday.  I’ve been back on that healthy grind for three days, and I’m reminding myself to fuel my training and treat my body like a temple 😉 or something like that.

Sunday night was Grand Illumination!  Thousands of people crowded the streets of Colonial Williamsburg to watch the fireworks under the light of the SuperMoon.  The Christmas decorations in the square made me so happy, and everyone enjoyed the holiday spirit.

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Last night was the annual Vermonster that all the sports teams participate in.  I was not on the team, but I cheered my heart out!  Women’s cross country almost made the final round but missed it by one spot because one girl got stuck with the gross cookies and almost choked…  Men’s cross country placed second to the unstoppable men’s swim team!  Vermonster is such a spectacle, it’s hilarious.

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This week, I plan to increase my mileage, continue to cross train, and practice deliberately. I’ll probably hit low 30s for mileage, along with a few hours of cross training. By deliberate practice, I mean focus during all drills, active warm-up sessions, and strength circuits.  Additionally, I’m going to slow down and take the time to stretch and foam roll effectively.  This is somewhat of a weak point because I tend to get complacent and get stuck in the same ineffectual routine.  But these are the little things that, when incorporated day in and day out, make the difference in training and racing.

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

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

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

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

Week of 10/16-10/22:

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

Total: 55 miles + 20 min bike

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

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

But I digress.

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

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

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Pumpkin steel-cut oats with delicious toppings 🙂

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

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

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

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

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

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

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

Time to actually go be productive, maybe…

Hump Day/Tempo Tuesday Recap

Happy Hump Day!  It’s been a long day.  This morning, my body once again decided that it didn’t need sleep.  I woke up at 4 am, again at 5 am, and then dozed until 6:20 when I decided to get my run in before my 8 am.

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I had class from 8 to 2, so I ate breakfast during our 8 am Business Analytics pressure cooker.  I’m sure my group members appreciated the weird beet-pink Picky Oats 😉  After class, I cancelled my training room appointment (lol) and spent four hours outside in the glorious weather, napping and getting some work done.  Went to the dining hall for dinner, hung out with the guy’s team while they did stupid reckless things as college guys tend to do, finished tomorrow’s Spanish presentation, and am now eating chocolate peanut butter ice cream before bed ❤

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Anyway, I wanted to recap yesterday morning’s workout!  It went much better than last Tuesday’s fiasco.  We warmed up for a little over two miles, did drills and strides, and then got instructions from our coach.  Our workout was 4 x 2000m on the track with 1:30 recovery between the first 3 and 2:00 before the last one.  My group (of about six) was supposed to start at 90 seconds per lap (6:00 mile pace).

We ran the first 2k retro (backwards on the track), the second one the right way, the 3rd retro, and the 4th the right way.  Our 2k splits ended up being 7:30, 7:25, 7:22, 7:18.  (For reference, the mile splits within the 2ks were 6:00, 5:57, 5:54, 5:51.)  The first 2k was perfectly paced, thanks to my teammate who is actually a metronome.  We split 1:30, 3:00, 4:30, 6:00, 7:30. IMG_8685.jpg

A 2k is a long interval, and 20 laps of work on the track was a little daunting!  But we got halfway through, our group was packed up and working together well, and it became more doable.  Everything felt controlled until the last 600ish of the last 2k.  That’s when I thought, “All right, this is definitely ‘balls to the wall’.”

Afterwards, we cooled down for about 20 minutes, refueled and rope stretched and headed to lift in the weight room.  My soleus had been bothering me, so I went to the training room after lift to get it worked on.  The scraping and active release hurt so badly, but it also helped so much!  I had to laugh afterwards when the trainer who bludgeoned my soleus said, “I hope we can still be friends.”

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Post-workout steak dinner…heck yes

Overall, the track workout went really well.  I’m excited to recover, rehydrate, fuel up (with ice cream, oops), and get ready for the race this weekend.  I don’t want to jinx anything, but I think I can have a strong performance, and it would be great to redeem myself from last year!

 

Summer Training Week 12: 62 miles

Happy Sunday!  I wrapped up the highest mileage week of my life so far (62 miles) with 3.5 miles this morning.  I am TIRED.  In just 7 hours, I will be done with work for the summer and headed to a concert with my friend! 🙌

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Post-run breakfast: apple pie egg white oats with strawberries and chia/flax PB, along with plain Greek yogurt

Week 12 (8/7-8/13):

Monday: AM: 7 miles, felt good! Drills, strides, core, short nap.  PM: 3 miles, felt good but distracted.  Total: 10 miles.

Tuesday:  20 min warm-up, drills, 4 mile tempo on W&OD bike path (6:32, 6:29, 6:17, 6:05), 2 min recovery, 4 x [60,60], 20 min c/d.  Ice bath.  Felt completely out of whack.  Not a stellar workout.  Mentally unfocused, ugh.  Total = 10 miles.  Worked 12-5 pm.

Wednesday:  6 miles with my friend on canal.  It was almost chilly outside!  Core.  Worked 5-10 pm.

Thursday:  AM: drills, 7 miles, strides on turf (2 strides barefoot).  Legs felt exhausted but bearable throughout the run.  Push-ups, dips, pull-ups, and squats.  Worked 12-5 pm.  PM: 3 miles home from work.  Tired but decent.

Friday: Workout at park/lake with teammate!! 20 min warm-up, drills, 7-5-7-5 with 2 min recovery on trail loop, 2 mile cool down.  Didn’t feel fresh but it was SO FUN and we talked the entire time (including during the workout…we just had a lot to catch up on)!   Total: 9 miles.  Ice bath.  Worked 5-11 pm RIP.  Also, OMG EMMA COBURN AND COURTNEY FRERICHS.

Saturday: 13.5ish miles (mostly downhill to Roosevelt Island, back uphill on Custis trail and W&OD).  Listened to podcasts and it was actually pretty enjoyable!  A tiny bit longer than I meant to go because I did a loop from my house.

Sunday: 3.5 miles

Total: 62 miles

Monday was good, Tuesday through Thursday were not great- I just felt really tired and run-down.  Luckily, I had running buddies for a lot of this week’s runs.  Friday was AWESOME just being with my teammate, and Saturday’s long run went pretty smoothly!  Worked six days in a row this week while trying to hit high mileage, which was kind of unpleasant…I definitely have a tendency to get stuck in an intense, over-the-top rut with summer training, but I had a couple good conversations with teammates that reminded me to relax.
It was nice and cool in the mornings this week, which was a pleasant change that made it a little easier to get out the door.
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Long run views!

Yesterday was the longest run I’ve done so far!  I went out for 100 minutes, since that’s what we did the last time I ran 13 miles, but my phone’s Health app said I had gone almost 14 miles at the end.  I don’t know how accurate it was, but my body sure felt like I’d gone that long!
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I didn’t sleep that well this week.  Tried to fit in naps wherever possible, which usually happened to be like 10:30 am and made me feel completely discombobulated for the rest of the day…oh well 😉 Nutrition was pretty strong!  Since I worked so many shifts, most of my lunches and dinners were “clean-out-the-fridge” meals eaten out of aesthetic Tupperwares at work.  We had the week off from lift, so I’m feeling a bit like a noodle.
In non-running news, I finished A Walk West (the second installment of A Walk Across America) and started What Looks Like Crazy on an Ordinary Day.  So far, I really like it.  Finally making a crack at the 5-for-$3 books from the used bookstore!
Tomorrow is our training trip!!  I CAN’T WAIT.  I went to Harris Teeter and Trader Joe’s this morning to stock up for the trip and managed to get 10 Siggi’s yogurts for $10 thanks to coupons and sales!  It was #lit.  It was only when I left the store that I realized I’m moving out in nine days.  There is a lot of yogurt in my immediate future.  Why am I like this…
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Generally stick to store-brand, but this was 10 for $10!!

Planning on dropping it down this coming week unless I feel shockingly good.  Overall, I’m sore, achey, and wish I could sleep instead of going to work today.  But just gotta get through one more shift!  #doitforthecarfund
Almost work time!  LAST SHIFT LEGGOOO.  Listening to Ed Sheeran’s older music while I get ready 🙂

Fun Friday Fartlek with Friend

(I’m such a dork.  I can’t.)

Before I get started with this post, which will be fueled by a jittery I-drank-more-caffeine-than-I-can-handle frenzy, it’s my four-year blogiversary!  WOW.  I can’t believe I’ve been blogging for four years!  Maybe some of the positive things that happened this morning count as a celebration. 🙂

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Some things have changed (like my eyebrows, and my 5k PR)…my coworker still thinks I’m in high school, though

So the past couple days have not been the most fun.  My runs have gone pretty well, but to some extent, the rest of the day has been spent feeling like a train hit my body.  Yikes.  It’s been extremely helpful to have a running buddy for most of this week’s runs so far.  I’m not sure how I’d be getting through without them 😅

I wasn’t looking forward to another workout, but a couple days ago, one of my teammates texted me to say that she would be in town, and did I want to workout together?

Um, heck yes!

I hadn’t seen her all summer, so we had a lot to catch up on.  We met up this morning at a park with a 5-mile trail loop, and from the start of the warm-up to the end of the cool-down, we did not stop talking.  Both of us had been feeling a little burnt out and lonely, so we didn’t stress at all about the workout and just had a blast running with each other.  It was a 7-5-7-5 fartlek with 2 minutes’ recovery, and we didn’t even shut up during the workout, gasping for breath as we sprinted along the wooded trails.  I’m sure we looked and sounded ridiculous 😉

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Here’s another 2013 throwback (at the same park from this morning!) for the blogiversary 😉

Working out together made us both super excited for when the whole team is back together!  Just a few more weeks.  Workouts (and the general grind of training) is so much easier when there are 20 other women working just as hard ❤

It’s also been almost chilly in the mornings for the past few days, which has made running more bearable.  This morning was 70 degrees and overcast- nothing like 85 and unbearable!

After the workout, I was stretching, rolling out, and refueling in the parking lot while watching local high schools compete in a cross country scrimmage.  Two of the most outgoing, hilarious young kids I’ve ever met came over and started asking 300 questions about my roller, stretch rope, car keys…even the lunch box that housed my post-workout breakfast.

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Their older sister was running in the scrimmage, but they had gotten bored and were on an “adventure.”  The younger girl (4 or 5) proceeded to take over the foam roller and stretch rope while she showed off her moves.  Her brother was shocked when I didn’t know who their sister was, and that I didn’t go to her school- apparently all runners know each other 😉 While not noteworthy, this interaction with two extremely extroverted kids made my morning all over again.

I drove home and stopped to get ice and splurge on illy coffee, since it’s my favorite.  The most convenient place to get illy coffee happened to be my workplace’s biggest competitor (oops).  When I ordered my coffee from the manager, he asked who had better coffee.  I defended my workplace’s ice cream but reluctantly admitted that illy coffee tops all else…and the guy shook my hand and comped my coffee!  I felt like a traitor, but this was yet another positive happenstance that made my morning!

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Ice bathing with my free caffeine 😉

After an eventful morning full of positive happenings not directly related to running (a refreshing change!), I took an ice bath, showered, and caught up with some friends.  The rest of the afternoon will be filled with lunch, a nap, and some chores before heading to work until 11 pm tonight.

I feel really content right now.   Also hopped up on (free) caffeine, so that might have something to do with it!  Something annoying or catastrophic will probably happen later to make up for this good morning 😉 but right now…all good.  I’m also going to a concert on Sunday with my friend to see some groups that I LOVE, so I’m so excited.  Happy Friday!  I hope everyone has a great weekend!

Tempo Tuesday (LOL)

Hoo boy.  Today’s workout was not amazing.  This week, I’m trying to hit high mileage (60+) while working six days in a row…rip Kathryn.  So far I’m 2 days and 20 miles in.  Currently chilling in my bed with my nightcap (fresh peach, homemade cookie dough bites, and Kombucha) after a long day of working out, working, and picking up furniture for my apartment off of Craigslist (lol), so I thought I’d recap the day’s workout before turning in for the night.

The workout: 2.5 mile warm-up, 4-5 mile tempo, 4 x [:60h, :60e], 2.5 cool down.

What actually happened: 2.5 mile warm-up, 4 miles (6:32, 6:29, 6:17, 6:05), 4 x [:60h, 60e], 2.5 cool down.

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Ugh.  Honestly, it wasn’t great.  My body felt out of whack during the warm-up, during the drills, during the workout, and during the cool down.  The first two miles of the tempo were slowwww. The third mile was hilly, and I was not having any fun.  While I would have preferred to do a 5 mile tempo (and at a faster pace), I gave myself an out at 4 miles.  Really struggled the last 1/2 mile or so, so it was probably good that I stopped.

During the 4 x [:60, :60], I saw some runners from my high school’s team.  Seeing them working hard early in the morning motivated me to crush the little fartlek, so that portion of the workout actually went pretty well.  Hobby jogged the cool down and took an ice bath after stretching and rolling out.  I was freezing!  Refueled with a truly massive bowl of oatmeal.  This is getting ridiculous…

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The mileage total for the day was 10 miles.  I had a double on schedule, but I had zero desire to double after this morning and after working all day, so I elected to lie in my bed the second I got home instead 🙂

I’m not sure why I felt so poorly this morning.  Maybe it’s because I did a Meatless Monday yesterday and possibly lacked in protein?  Who knows.  Some days are just tougher than others!

Tomorrow is an easy recovery run with my friend that runs for another university.  I’m excited!  This week is going to be hard.  But it’s the last week of work before our training trip and move in!  Just gotta power through.  We can do hard things 🙂