Summer Training Week 3

It’s Monday!  After a hot run and some core this morning, I’m spending most of today relaxing and doing chores before swimming later.  Monday is always my day off from work 🙂
Last week brought 36 miles, 140 minutes of cross training, busy work shifts, fun times with good friends, a delightful Train/OAR/Natasha Bedingfield concert, and a wine tasting for my mom’s “bachelorette” party (I love being 20!!, she said sarcastically).  And NCAAs, of course!  It was awe-inspiring and motivational to watch.  I may be crazy and have delusions of grandeur, but this middle-of-the-pack D1 runner now wants to qualify for NCAAs!!  Or at least track regionals…
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Concert with friends

Week 3: (6/5-6/11)
Monday: AM: 6 miles on bike path + core circuit.  PM: 30 min swim.
Tuesday: 7 miles @ 7:40ish pace on sidewalks/asphalt.  Felt stiff and out of rhythm.  Glute activation, drills, strides.  Lift day 1.  PM: crazy work shift!
Wednesday: 60 min bike…felt sick midday but it passed so I biked in the evening and felt really good, actually.
Thursday: AM: 6 miles bike path + core.  Foot pain.  Drills + strides.  PM: 3 miles.
Friday:  5 miles on asphalt/sidewalks into 20 min bike.  Lift day 2.
Saturday: 9 miles on bike path.  7:30ish average.  Very hot and sunny.
Sunday: 30 min aqua jog.  I think I burned my face off.  Not a cloud in the sky.
Total: 36 miles + 140 min XT
This week…hmm.  Similar to last week, my foot hurt on almost every run, but on the plus side, I’m still feeling strong in the weight room.  I did a terrible job of getting on soft surfaces 😉  Almost every run was on an asphalt bike path or sidewalks.  Having running buddies on Tuesday, Thursday, and Saturday made the runs more fun, though!
Friday’s run was somewhat crappy at the beginning but got progressively better once my legs warmed up.  I was definitely mentally distracted during the lift session that followed, but thankfully both the bike and lift went better than the run anyway!
The bearable-yet-constant foot pain is starting to wear on me mentally again, and I find myself dreading runs a little bit because I want to run but don’t want to be in pain.   To be honest, I am not doing as much as I should to stay on top of it.  I’m rolling with my shiny new lacrosse ball, acquired for the express purpose of wrecking my feet 😉 …doing warm Epsom salt soaks, and sporadically doing mobility, but I can do more.  It’s this cycle of: foot hurts on runs, I get sad thinking about it, I avoid rehab because it makes me think about the fact that my foot hurts.  Ya feel?
But on the plus side, I can feel my body responding to the strength sessions.  The core circuits that left me sore for days three weeks ago are easier.  I’m planning on adding weight to my squats, deadlifts, and farmer’s holds in the weight room this week.  Already bracing myself for the DOMS 😉
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Mom and me!

After identifying the factors that brought me down a little bit last week but taking solace in the fact that I still had a decent training week and got to do a lot of other fun things, I’m re-motivated for the coming week, which should bring about 42 miles in addition to cross training sessions.
Runs are getting longer, temperatures are getting hotter, and the grind is coming back.  My goals for the next week are to train purposefully and to not skimp on the little things.  Every run is one step closer to my goals, both as an individual and as a member of a team that aspires to achieve greatness.  My teammate just ran extremely well at NCAAs, which was so emotional and motivational.  All of the competitors at NCAAs work extremely hard, day in and day out, to get to the national level.  Some of them have more natural talent than others, but none of them skip out on what they need to do to achieve their goals.  That’s how you get to that next level.
Other highlights from my week before I sign off for now:
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A 14-year-old made this lemon lavender cake!

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I nearly cried when they sang “Bruises” and “Drops of Jupiter”

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Another concert picture!

Summer is a great time to put in the work for the upcoming season(s).  This week, I WILL remember to take fish oil every day, re-dedicate myself to foot rehab, switch to orthotics for shorter runs, wear sunscreen, and keep track of sleep and practice good bedtime habits such as putting away technology.  I will be mindful of the foods I choose to nourish my body with– remembering that anti-inflammatory is the way to go and that I am willing to do anything to help my foot feel as good as it can possibly feel!  I will also put in more shifts at work, try to be as frugal as possible and go on free/cheap summer adventures…hiking, exploring DC, playing piano, going to yoga, cooking, reading, playing badminton, soaking up the sun, picnics, crafting…there’s so much to do!

3 Years Strong!

Yesterday was my 3-year blogiversary!  While I didn’t remember until today and therefore didn’t do anything specific to celebrate, I did have a super fun, full day.

(First blogiversary: Happy blogiversary! (and some other things)  Second blogiversary: Anniversary + pace run.  Damn, how things have changed)

I made a last-minute decision to sleep in (although I still woke up at 6:30- awesome), and running at 11 am instead of 7 resulted in lots of extra sweat… My legs were really tired from a long workout on Tuesday, but I kept the pace fairly easy, and it was nice to not have to run for more than 40ish minutes.  Afterwards, I did core and then drove out for a lunch date.  Potbelly sandwiches (and potato salad!!), rescuing a lost child, putt-putt golf, and just chilling…It was a fun afternoon.

After that, I headed home and got ready to go to a concert!  Packed the best salad ever due to the crazy amount of leftovers in my fridge: spinach, lettuce, yellow tomato, fresh corn, celery, leftover barbecue chicken, granny smith apple, homemade mango salsa, avocado, chickpeas, and raspberry vinaigrette dressing.  It was the bomb.

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The concert was awesome.  A Great Big World, Matt Nathanson, and Phillip Phillips  were all performing.  They must have created this tour with me in mind- I adore all of those artists. ❤

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While I can probably sing every Phillip Phillips song ever, Matt Nathanson honestly stole the show.  He should be a stand-up comedian!  His charismatic, earnest-yet-candid personality shone through in his interactions with the audience.  “I’m like One Direction in Mongolia.”  “I see there are young people in the audience.  I’m going to use some…heavy metaphor.  How do you start a fire without a match?  Friction.  This song is about…consensual friction.”  “We don’t usually play at venues this nice.  *pause* After this, I’m gonna go home and eat some Brie.”

Phillip Phillips has an incredible voice and can really project-maybe that’s why he won American Idol??- but he needs to work on actually having a personality.  His set fell a little flat after Matt Nathanson’s antics…maybe because of the age difference.  Gone, Gone, Gone is still a great song, though 😉

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The concert was pretty long, and after 45 minutes of parking lot madness, we eventually got home at midnight and I woke up at 6:30 to run.  I’m exhausted and there’s a bit of pain around my left peroneal.  The grind continues.  9 days until school!

TGIF

It’s Friday!!

Or rather…it’s not even 10 pm on a Friday night and I’m in my bed drinking chamomile tea, wearing fuzzy socks, and listening to peaceful piano music after returning from a Trader Joe’s trip.

Sometimes you just need these nights.  Especially because last night, I went to a concert and danced a little too hard and temporarily went a little deaf!

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Anyway, this week’s training has been good so far!  Nutrition has been pretty much par for the course: not stellar, not horrible.  I did eat a fair amount of ice cream…


 

For Tuesday’s workout, we traveled to a nearby campground, and I did a 3 mile warm-up, 5 mile progression run, and 2 mile cool down for a total of 10 miles.  I don’t know what all of my splits were for the progression run since I didn’t look at my watch the entire workout and fell off the group in the second half, but I think the first three miles were roughly 6:40, 6:28, 6:10 and my total time was 31:38 (6:19 average pace).  Even though I fell off the group, it was still a solid workout.

After 19 years spent priding myself in the fact that I have zero allergies, the fact that I now go to college in a pollen-covered swamp has finally hit me, and I’ve been quite miserable the past few days.  Runny nose, congestion through the roof, and today I could barely breathe without coughing.  We had a track workout today, and during the warm-up, it burned every time I took a breath.  My legs felt fine, but breathing was another matter…

The workout actually went surprisingly smoothly given my inability to breathe.  I was blowing my nose on my sports bra and coughing and probably grossing out every single one of my teammates, but we hit the paces fine.

The workout: 3 x 1000m at threshold pace (3:33ish, or 5:40 mile pace), 1 x 1000m “controlled all-out”, 1 x 1000m back at threshold pace, 5 x 200m.  90 seconds after most of the 1000s, 3 minutes after the “all-out” one, and 60 seconds between the 200s.

My splits: 3:34, 3:32, 3:36, 3:23, 3:34, 36, 35, 36, 34, 35

I was a little mentally negative during this workout, which I shouldn’t’ve been, but it’s done and I can’t change it now.  After our cool down, we did a leg lift, stretched, and ice bathed.  Afterwards, a bunch of us went to Zoe’s Kitchen for dinner!

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I had never been to Zoe’s Kitchen, but it was adorable and I really like it!  I got the salmon kabobs and also had some pita and pesto hummus.  The pesto hummus was amazing.

We also went to a cupcake shop before stocking up at Trader Joe’s and The Vitamin Shoppe.  I got the “chocoholic” cupcake (shocker, I know), and it was very good 🙂

As I mentioned before, this week had a fair amount of treats in it, although I don’t actually feel too bad about that.  Ice cream Sunday, ice cream Monday, and then it was my friend’s birthday on Tuesday so of course we had to celebrate with ice cream!  Then the cupcake today.  Oh, well.  Life is about balance and moderation.  I’ve been playing the piano a lot more recently, and it’s been very therapeutic for the most part.  Running has been going well this week, and aside from yoga, I have a complete off day tomorrow!

I can’t believe my freshman year of college will be over in a month.  It seems like I just got here yesterday!  Second semester has definitely been less “honeymoon-period”-y than first semester, but I don’t want to leave.

Summertime tiredness

Happy day after Father’s Day!

(PS, I did end up running on Friday.  Watchless approximately 4 mile easy run with my friend.)

Saturday was a ridiculously long day.  We celebrated Father’s Day a day early by doing all sorts of activities that my dad enjoys.  We woke up at 6:30 am and he picked us up a little past 7 am, and then we were off to go pick blueberries an hour away.  After picking blueberries, we parked 2.6 miles away from Harper’s Ferry, and we were off on a family bike/run on the C&O canal.

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Screenshotted a Snapchat video… terrible quality

They all biked while I ran, and the canal path was shady and cool since it’s near the water, so the run was nice.  Except we got to Harper’s Ferry and after visiting Jefferson’s Rock, my dad and brother decided to desert my other brother and me for 45 minutes, and I didn’t have my phone, so that was fun.  Turns out they decided to get ice cream and walk around a different way after leaving Jefferson’s Rock.

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We then biked/ran back to the car (my run ended up being 2.6 miles to Harper’s Ferry at an 8:07 pace, a loooong walking/climbing/sitting break at Harper’s Ferry, and then 2.6 miles back to the car at a 7:35 pace) and went to lunch.

After that, we drove some more and visited my grandmother, then headed home.  Whereupon I hopped in the shower, threw my stuff together, and headed off to drive a bunch of friends and myself to the Hozier concert an hour away!

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Yes, she did wear running clothes to a concert

The concert was pretty fun, although there were intense thunderstorms the whole time.  The picture above was taken at 7 pm, the concert was supposed to start at 8, but it didn’t start until 9:30.  We stayed in the car and walked around in the thunderstormy darkness while we waited.  It was insane.  The grassy hill turned into a mud pit, and we stood in a downpour the entire time Hozier was onstage.

IMG_5890It was worth it, though, because he was AMAZING.  He sounded exactly the same live as he does in his recorded songs, and he wasn’t too hard on the eyes either 😉

Very rough 11 pm picture in a torrential downpour

Very rough 11 pm picture in a torrential downpour

It took at least half an hour to get out of the parking lot, and by the time I dropped all my friends off and got back to my house, it was almost 1 am.  I fell dead asleep pretty much immediately.

I haven’t gotten my training schedule yet, so I just did 5 miles this morning, along with 45 push-ups.  The run was rough because it was really hot and sunny and humid, and I need to get back into my normal sleep schedule (the past few days I’ve gone to bed at 5:15 am, 10 pm, and 1:30 am).  I also need to get back into my normal food routine and keep myself accountable!  I’ve been eating a ridiculous amount of fruit (read: 12 fruits per day…) and unhealthful things such as a gyro and french fries and a chicken wing and pizza.

Today’s food so far:

  • Breakfast: Oatmeal with peaches, banana, strawberries, almond butter, and cinnamon; homemade blueberry muffin
  • Lunch: leftover steak with Montreal seasoning, onions and mushrooms, swiss chard, peas, and a giant baked sweet potato; homemade chocolate brownie.

This week is pretty low-key; events on my schedule (besides running/strength of course) include babysitting, doing housework, catching up on sleep, going to the library, and going to the pool to both swim and relax.  A lot of my friends are at beach week or otherwise preoccupied, so I’m not going to be going out a lot this week.  Fine by me!  My beach week is in two weeks, and I am so excited.

Happy beginning of summer!