Training 10/9-10/15 (54 miles)

Happy Sunday!  Today was a semi-productive day…I avoided schoolwork by updating my resume, running errands, and cleaning my apartment (our toilet has never sparkled so brightly).  I even applied for an internship because I decided it was probably a good idea to stop being in denial that the real world exists!!

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This evening, some of the team parents hosted a cookout, and I ate so much that I feel like I’m going to explode…so I’m currently lying on the couch in a pulled-pork-and-chili-induced food coma while writing this post 😉

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Plate 1 of…many…

 

Week of 10/9-10/15:

  • Monday: AM: 6 miles pre-dawn, very humid/hot, didn’t feel as fresh as expected.  NAP.  PM: form drills, speed ladder, hurdle drills, 4 miles trails, 6 x strides, planks/push-ups, yoga
  • Tuesday: AM: 18 min w/u, drills, strides, 2×500 (1:40, 1:40), 2k (7:16), 1k (3:30), 500 (1:38), stopped w/o early and cooled down for 3 miles.  Legs felt trashed.  Very humid! Lift in weight room + ice bath.  PM: NormaTecs.
  • Wednesday:  AM: 4 miles + core, very humid.  Bus ride to PSU.  PM: 10 min shakeout.
  • Thursday: pre-meet at PSU: 5 miles, drills, strides, rope stretch.  In a funk.
  • Friday: AM: 10 min shakeout, rope stretch.  20 min w/u, drills, strides, 6k @ PSU (21:20), 20 min c/d, rope stretch.  PM: NormaTec on the bus.
  • Saturday: 12 miles, felt tired but pretty good.
  • Sunday: 4 miles, light core/stretching

Total: 54 miles

Hmmm…a weird week, culminating in a great race!  I knew that last week’s training would hit me hard at the beginning of this week, so I was okay with the fact that Tuesday was rough.  As I mentioned in my race recap, my mental game was not on point throughout the trip.  I’ve felt sad, annoyed, discontent, and lonely over the past few weeks, and it was exacerbated on the trip.  However, the race went great (individually)!

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Sleep was pretty good this week.  As far as nutrition goes, I’m not sure what’s going on with my body, but my appetite has never been as large as it’s been the past few weeks!  I literally can’t get through the night without a snack, even if I eat at 9 pm right before going to bed.  I’ve incorporated extra snacks in the morning and the afternoon, but for real…body WYD??  It was freaking me out a little because logically, normal people do not eat nine meals a day.  But the race (and 56-second PR…) reassured me that collegiate athletes are not normal 😉

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Took the freshmen to Blaze Pizza and we all finished our very loaded pizzas 

Also, as Quentin Cassidy states in Once a Runner, “if the furnace is hot enough, anything will burn.”  #true.  I might just be saying that to justify the large amount of treats consumed throughout the past week 😉  But I’m feeling good.

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Peanut butter chocolate chip chickpea cookie dough bites!

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This freshly baked pumpkin cinnamon roll was life

Anyway, I’m losing focus, soooo gonna sign off for now.  We’re going to the river tomorrow morning for a fun practice!  It’s crazy to think there are just a few weeks left of the season (because honestly at this point, our chances of qualifying for NCAAs are…dismal).

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6k PR: 21:20

Greetings from the bus, which we’ll be on for another 5-6 hours- team bonding at its best! We’re driving through farm country right now, so at least the views are beautiful 🙂

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This morning, my team raced at the Penn State National Invitational at Penn State (go figure).  It was our first 6k this year and probably the most competitive meet of our season.   Last year, I got a little overwhelmed but still PRed.  This year, I was in a funk for the majority of the trip but knew that my training would carry me to a good time.

TL;DR: 21:20 (56-second PR!) and PRed in the 3-mile and 5k en route!

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Personality pic with my biggest supporter ❤

We left campus on Wednesday and stopped on the way to State College for dinner at our head coach’s family’s house.  I did some work and listened to music, but to be honest, the bus ride was not fun.  I think I was a thundercloud by the time we arrived in State College at 9:30 pm.  After getting there, we did a quick nighttime shakeout run while still extremely full of pasta and brownies…nope, just me?  Okay, well, I’ve personally never come so close to puking on a run in my life 😅

On Thursday, we ate breakfast in the hotel and headed to the course for our pre-meet.  It was windy and cold, but the course was just as beautiful as last year…a golf course with rolling hills, fast, flat grass, and a super-duper fun uphill second half.  The leaves on the trees were fiery shades of red and gold.

After the pre-meet (5 miles, drills, strides, and rope stretch), we went to Wegmans for lunch and had our team meeting back at the hotel.  Honestly, this season has been rough for our team.  3 of last year’s top 7 runners are down for the count, which is not ideal.  Some other people have been working really hard but haven’t been able to put together performances comparable to last year (yet).  But we have a lot of depth and positive energy, so we’re chugging along!  Our goal was to get out well, pack up, and use our hill strength to pass women in the second half.  My personal goal was definitely sub-22, but I wasn’t sure how far sub-22.

We spent the rest of the afternoon napping and relaxing before going to dinner at Olive Garden.  Our party of 30 kind of scared the wait staff a little bit…but they were super accommodating and kept giving us breadsticks.

This morning, we went for a 10-minute shakeout at 7 am and then ate breakfast at the hotel.  Of course, I had oatmeal with almond butter, a banana, chia seeds, cinnamon, and a plain Siggi’s, as well as a bit of coffee.  While I was still feeling a bit thundercloud-y, I was trying hard to convert the negative energy into positive energy for the race.  We arrived at the course, warmed up, did drills, freaked out about the long port-a-potty lines, and went to the line to do strides.  After a team huddle and some frog jumps, it was go time.


The gun went off, and we all shot down the green.  The Penn State start is fast.  With 200 women in the field, it was tricky to get out well, especially as the course narrowed at the half mile mark.  I came through the mile in 5:24 in about 50th place, with one teammate ahead of me and no idea where the rest of the team was.

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The second and third mile were kind of uneventful…they dragged on but also flew by, if that makes any sense.  I recognized some of the women around me and just tried to stay mentally tough and alert.  I caught up to my teammate right before two miles, which we came through in 11:06.  After that, I thought, “Damn, that’s close to my 2-mile PR.  I can run really fast today.

We hit the hills at 2.5 miles, and I got a little boost from my mom screaming on the sidelines.  As I passed 3 miles, a coach yelled, “16:55”, and my jaw actually dropped.  That sounded really fast to me!  I was excited and nervous and felt strong but also like I was about to hit the wall.  I think I came through the 5k in about 17:35, which is a PR!

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I felt surprisingly strong during the last long hill, but once we got to the top with 500 to go, the wall was hit.   HardMy last 400 meters were not pretty, but I tried as hard as I could and crossed the finish line in 21:20, first for my team, 40th overall, and 56 seconds faster than my PR from last year on the same course.

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While some people on the team ran strong individually, most of my teammates were either mildly dissatisfied or strongly displeased with their personal performances.  Additionally, our lack of front-runners really hurt us, and we ended up finishing far back in the team standings.  Which just lights the fire under us for the rest of the season!

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We cooled down during the men’s race, and our men ran pretty well!  Afterwards, we rope stretched, spent time with family, enjoyed muffins and other treats made by the wonderful parents, showered, and went to Wegmans to fuel up for the bus ride. I had some dank pumpkin cheesecake because #perdiem.  And now we are trapped on the bus for a long time!  #sendwater #sendfood #sendhelp

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My roommate’s first 6k!

Overall, I’m pleased with my performance today.  Usually, I can think of a point in the race where I could have been stronger, or where I gave up mentally or got complacent or scared.  I can’t think of a point in today’s race that I’m particularly disappointed with.  Of course, I would have loved to finish stronger, both for myself and for my team, but I never really doubted myself today.  Or if I did, I was quick to yell at myself, “What are you thinking?? Don’t give up now!”

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I think the biggest takeaway for improvement from this trip was my mental state leading up to the race.  I let external factors influence my mood, self-perception, and perception and treatment of others.  Not horribly so, but enough to be disappointed in myself.  Luckily, I was able to compartmentalize because I truly love racing and competing, for myself and for my team.  However, running fast is not the only qualification for being a happy person!  It’s not even a relevant qualification!  So that’s what I’m going to work on for next time 🙂

Our next race is the conference championships in two weeks.  Time to rest up, stay on top of schoolwork (that’s kind of taken a backseat…oops), have fun, practice positive self-talk and positive interpersonal talk, and get ready to kick some Colonial booty!

(Also, I just wrote 1,200 words in like 40 minutes…why can’t I get this motivated for schoolwork??)

 

 

Training Week of 10/2-8 (58 miles)

Happy Monday!  I hope everyone’s week is off to a great start.  I got up early this morning, per usual, and ran 6 miles before dawn.  My friend joined me for 4 of them.  The weather was unseasonably warm, humid, and somewhat oppressive today…lovely.

Somehow, I got to my 8 am business analytics much earlier than I normally do.  Miracles do happen!  Of course, I was ready for lunch by 9:30 am and spent the day being a bottomless pit.  After afternoon practice, I made a really good vegetarian dinner with a bucketload of homemade Thai peanut sauce 😀

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Anyway, last week’s training was meaty but went well!  I took an off day yesterday and am excited to travel up north with the team for our first 6k of the season later this week.

Week of 10/2-10/8:

  • Monday: AM: 6 miles, felt pretty fresh!  PM: form drills, speed ladder, hurdle drills, 4 miles, 3 x “X” strides, planks/push-ups, rope stretch, foam roll.  Total: 10 miles.
  • Tuesday: AM: 18 min w/u, drills, strides, 2 x 1000 retro w/ 90s rec (3:37, 3:36), 2 x 1000 w/ 2 min rec (3:29, 3:26), 2 x 800 retro w/ 3 min rec (2:39, 2:37), 2 x 1000 w/ 90s rec (3:36, 3:37), 13 min c/d.  Lower body lift + ice bath.  Went hard on the front squats!  PM: 2 miles + NormaTecs.  Total: 11 miles.
  • Wednesday: early AM: 6 miles.  Very sore from lift; some bunion/foot pain but probably because shoes are old.  PM: core + foam roll.
  • Thursday: 18 min w/u, drills, strides, 3ish mile tempo with first 90s hard (17:30), run back to track, 4×400 w/ 90s rec (75, 75, 74, 71), 20 min c/d.  Upper body lift in weight room.  Ice bath.  Total: 10 miles.
  • Friday: AM: 6 miles.  PM: form drills, speed/hurdle drills, 4 miles easy, 6 strides, planks/push-ups.  Total: 10 miles of running…many miles of walking. #Ouch.  Started wearing new shoes and what do you know- like 75% of my bunion pain disappeared!
  • Saturday: Long run workout.  2 mile w/u, 5 x 6:00h, 3:00e, 4 x :30h, :30e, 20 min c/d.  Total = 11 miles.  Started off feeling “eh” but felt progressively stronger throughout the workout!
  • Sunday: Off. Some core/yoga.
Total: 58 miles.
This week was another off week from racing, so our coach piled on the quality.  With three workouts this week, the majority of the team was feeling pretty beat up by Saturday.  Surprisingly, all three workouts went pretty well for me!  I was very pleased with Tuesday’s splits, especially the 800s (which hurt a lot).  The cruise 1000s were nothing crazy, and it was weird but nice to go back to cruise pace at the end of the workout, after killing our legs with some speedy 8s.  Thursday’s tempo and 400s were all quite fast!  Some of us went to Kilwins on Thursday  night to treat ourselves 🙂
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I was pretty tired on Friday but took the afternoon run easy, which was nice.  We went to Busch Gardens after practice, and we ended up walking and running over six miles, after a full day of training and right before our long run workout the next morning.  NOT the brightest decision 😉 But it was a blast!  We rode the rollercoasters, ate churros, and experienced the creepy Howl’O’Scream corn mazes and haunted houses.
We also attempted to dab for one of the rollercoaster photos…I hate us 😉
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 The first half or so of Saturday’s long run workout felt terrible, but I felt progressively stronger (both mentally and physically) as it continued!  We returned to campus and got ready for team pictures!  After that, I spent the afternoon catching up with one of my good friends and going on a ferry/pumpkin patch adventure.
 My friend and I attempted to work on our database assignment for business analytics on Saturday night, but we were both exhausted and confused, so it did not go well.  On Sunday, I reset, worked on the assignment, grocery shopped and meal prepped, watched a movie for my Spanish class, and did some more work after dinner.  And now it’s a new week!
To be honest, our team hasn’t had the smoothest season so far.  Our lineup looks completely different than it was expected to look, but that is okay!  The different group dynamics have been really positive, and it’s exciting to see people progress and step up when others are having a hard time.  I’m excited to see how everyone does this weekend at Penn State.  Going to bed now to prepare for our workout tomorrow morning!

Last two training weeks (57 miles, 53 miles + 60 min swim)

Happy first day of October!  It finally feels like fall here, although I wouldn’t know because I’ve been in the library most of the day.  Our first finance midterm tomorrow is supposed to be a killer.  However, the past hour has been spent on FloTrack and tfrrs rather than Blackboard, so I think my productivity is shot.  Guess I should write a blog post 😉  Sorry I skipped last week’s training recap!

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Throwback to last week’s race

Week of 9/18-9/24:

  • Monday: AM: 5 miles.  PM: form drills, speed ladder, hurdles, 5 miles, felt tired, 4 x strides, planks/push-ups, rope stretch.  Leg still hurts.  Very hot!  Total: 10 miles.
  • Tuesday: AM: 18 min warm-up, drills, strides, 4 x 2k on the track with 1:30-2:00 recovery (7:30, 7:25, 7:22, 7:18). 21 min cool down.  Lift in weight room. Ice bath.  PM: NormaTec.  Total: 10 miles.
    Wednesday: 6 miles
  • Thursday: AM: 30 min run, drills, 800 @ 2:57, 2×400-200-200 with 200 jog recovery (79, 39, 37, 78, 38, 36), 15 min cool down.  Upper body lift in weight room.  Cold ice bath!  PM: 2 miles + NormaTec.  Total: 10 miles.
  • Friday: 5 mile pre-meet @ Panorama Farms, drills, strides, rope stretch.  Very hot.
  • Saturday: early AM: 10 min shakeout, rope stretch.  Later: rope stretch, 18 min warm-up, drills, strides, hilly 5k race (18:18), 40 min cool down.  Total: 12 miles.
  • Sunday: 4 miles + 10 min core.  First part was rough.

Total: 57 miles.

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Week of 9/25-10/1:

  • Monday: AM: 6 miles, in the zone!  Bunion pain. PM: form drills, hurdle drills, speed ladder, 4 miles trails, 4 x 150m strides, planks/push-ups, rope stretch.  Total: 10 miles.
  • Tuesday: AM: 2 mile warm-up, drills, 10 min tempo, 4 x 4:00h, 2:00e, 2 x 2:00h, 1:00e, 2 x “X” strides, 2 mile cool down.  Light lift in weight room.  Ice bath. Light core.  PM: 2 miles + NormaTec.  Bunion pain.
  • Wednesday: 60 min swim.  PM: Massage (calves and hamstrings)
  • Thursday: 2 mile warm-up, drills, 3 x 1.5 mile hill circuit, 1 x 400 hill, 2 x short grass hill, 2 mile cool down.  Light lift in weight room + NormaTec.  Ok at beginning, dead/nauseous at end.  Ugh.  Total: 9 miles.  PM: off.
  • Friday: AM: 6 miles.  Felt pretty good.  PM: form drills, 4 miles, 6 x strides, core/push-ups, yoga.  Felt crappy, progressively worse throughout night.
  • Saturday: 12 miles.  Felt awful before, ok during, and awful after.
  • Sunday: off

Total: 53 miles + 60 min swim

The week before last was a solid week of training; this week, not so much!  Monday and Tuesday went well.  We packed up well during Tuesday’s workout, even with some tension and trouble with one-stepping…

On Wednesday, my coach recommended (aka ordered) that I get my butt in the pool because of recent bunion pain.  So I did.  60 minutes of swimming for the first time in months!  Unfortunately, I started to feel sick on Wednesday night after massage, which has persisted throughout the rest of this week.  I felt nauseous and weak during the latter half of Thursday’s hill workout, Friday’s afternoon practice, and Saturday’s long run.  This did not prevent me from consuming a pint of ice cream and jabbering with some of my freshman teammates on Thursday night.

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AMAZING (and EXPENSIVE)

Also, I’m hella stubborn and ran 12 miles yesterday because coach said “give yourself a range of 8-12 miles since you don’t feel well.”  She was a little annoyed at me for running 12…

After the long run, my roommate and I went to the farmers’ market and saw the cutest dogs.

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I then went to Trader Joe’s to do some grocery shopping for the week.  The beginning of the month always makes me feel falsely richer than I am (I am a very broke college student) because my parents help me out with rent.  So yesterday I was a little less thrifty than I usually am.  Which means I splurged on $3 butternut squash soup and bought pre-cooked chicken instead of raw.

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Later that evening, we threw a birthday party for one of my teammates!  Another friend made the most amazing ice cream cake: a cookie layer, vanilla ice cream, a brownie layer, fudge and peanut butter ice cream, and peanut butter swirled on top.  After hours of laughter and dancing, I died out at 10 pm but hit a second wind once everyone else left and spent the next hour and a half dancing with my closest friends.  It was a blast.

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Anyway, today is a mandatory off day for me 😅  I managed to stay in bed until 8 am (that never happens!) and then made breakfast, meal prepped, and jetted off to the library, where I’ve been studying for finance since 11 am.  Jk.  I’ve been in the library since 11 am, but I took numerous breaks.  Took an hour-long break at 3 to go get gas and Siggi’s yogurt at Harris Teeter (yes, I’m laughing at myself, too).  But thanks to a sale and coupon, I got TEN SIGGI’S FOR $7.50.  UNHEARD OF.

This past week of training wasn’t ideal, but I’m hoping that things will turn around in the coming week.  In addition to feeling physically ill, I’ve had some crazy thoughts and emotions throughout the past week, which has been annoying.  My team is experiencing the classic mid-season “everyone is falling apart” syndrome right now, so we’ve just got to keep ourselves together (literally and figuratively).

My goals for the coming week:

  • Be a supportive teammate.  Practice active listening (which we’re talking about in my business perspectives class, and it’s SO USEFUL).
  • Take the crappy days in stride (if they occur).  Pick something positive out of every workout/lift/day, even if you don’t feel incredible.
  • Live in the present.  I get really anal about classes and timing and the past and the future forget to enjoy the moment.  The present is a great place to be!
  • Do not mindlessly check Snapchat, Instagram, or Facebook when you’re bored or uncomfortable.
  • Remember how much form drills, strides, and strength help running!  
  • Listen to your body and don’t overload training on Tuesday because it never ends well (you would think I would have learned that by now…)

Talk to you all later!

Hot, Hilly 5k Race (18:18)

Time for another race report!  If you don’t want to read the whole post, I ran 18:18 on a hot, hilly 5k course, was the third runner for the team, and felt pretty good but there were spots I could have been tougher.

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Anyway.  Two consecutive weekends of hot, hard races make for some tired runners, but our next race is not for three weeks, so we get a bit of a break.  And a nice hard training block 😉

This weekend, we traveled to UVA for the Panorama Farms Invitational.  Panorama Farms is beautiful, with rolling hills, mountains in the distance, hot air balloons in the sky, and a live bluegrass band…but the course is notoriously hellish and hot.  I ran there twice last year- the first time was the worst race experience I have ever had, and the second was regionals.  Not the greatest #mems.

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We left campus yesterday afternoon.  Our van had to stop for a desperate emergency bathroom break 4 miles from the course…we almost made it!  We ran the course (and added on to get to 5 miles), did drills and strides, rope stretched, and had our team meeting.  After that, we went to our hotel, had dinner, went to the grocery store, and prepared for the morning by setting up our flash tats, ribbons, spikes and uniforms, etc.

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This morning, we woke up at 6 am and went for a quick pre-dawn shakeout run before rope stretching and eating breakfast.  My pre-race breakfast: oatmeal, banana, almond butter, chia seeds, plain Greek yogurt, and coffee.

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We headed to the course a little later.  Had a Picky bar and Gatorade.  The men’s race was pushed back before ours to avoid the heat (how is that fair!?), so we watched them start before rope stretching and warming up.

(Our team does a lot of rope stretching.)

After an 18-minute warm-up, drills, and strides, we were soaked in sweat.  It wasn’t actually that hot, but the sun was blazing.  But that was to be expected!  Luckily, throughout the past week, our coach and ourselves put a lot of emphasis on hydration in preparation for this race, so we were all full of water and Gatorade and electrolytes.  Which resulted in 47 bathroom breaks, but at least no one passed out!!

Our goal today was to pack up well.  We were running without our #1, but we had two great workout groups.  The gun went off and we got out well, rocking the new uniforms.  I found myself leading the team for the first 2k in about 20th place, running with women that I had never been near before.  That was pretty cool!

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We started hitting the hills at 2.5k, and two of my teammates passed me on the massive hill at 2 miles.  I lost a few places but kept reminding myself how much better this race was going than last year, which was actually very helpful.  I definitely could have fought better from 3k to 4.5k.  On the last steep hill before the finishing stretch, someone screamed, “YOU EAT HILLS FOR BREAKFAST!” at me.  I looked up and saw our teammate that graduated last year, with whom I spent all summer running.  Seeing her was the best.  I laughed.  (For a millisecond.)

The last 400 meters is one continuous uphill straightaway, and I kicked and caught the girl in front of me.  I soon discovered I had kicked a little too aggressively when I tied up 50 meters from the line and the girl passed me back.  Oh, well.  Crossed the line 18:18 for 25th place overall and third on my team.

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Thanks Mom

After the race, we cooled down for 40 minutes to get to long run mileage (a little under 12 for the day) and then ate pumpkin muffins with upset stomachs.  We’ve done more intelligent things.  I got to briefly see my mom and brother, who had driven the hour and a half down to watch me race, and they brought me fresh vegetables from our CSA along with freshly baked cookies!  It was great to see them for the first time in a month.  My mom also ran a race last weekend- a 20-miler to prep for her upcoming marathon!  She crushed it, finishing second in her age group on a pace that converts to a marathon some 25 minutes faster than she ran last year!

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Takeaways from the race: 1) I am finally starting to believe that I can run “up there” with women that I couldn’t before.  2) Adequate hydration and preparation help to avoid bad heat exhaustion situations 😉 3) I need to work on not getting complacent or mentally giving up on the hardest parts of the course. 4) Our team has depth, yo!  We had the smallest time spread from 1-5 and 1-7 out of all the teams at the invitational.  We had eight runners across the line before any other team had seven.  Even without our #1, and with a girl from our top 5 DNFing due to an asthma attack, we still got fourth overall.  Not. bad.

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Two of our freshmen had amazing in-uniform debuts

I’m either going to get in the pool tomorrow or do a short recovery run.  Looking forward to a solid training block before Penn State, focusing on school (oh yeah, forgot about the fact that it’s #midtermszn), and “not getting too high or too low,” as my coach says.

Week 2 (61), Week 3 (52), and RACE

Sorry for the belated weekly recaps!  I’ll recap the last two weeks of training, and then I’ll recap my season opener 5k race!

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Week of 9/4-9/10:

Monday: AM: 4 miles trails.  Went to trainer for glute.  PM: form drills, 5 miles, speed ladder/hurdles, plank/push-up circuit.  Run wasn’t great and stomach was off :/

Tuesday: AM: 2 mile warm-up, 4 mile tempo (6:22, 6:13, 6:08, 6:12), 2 mile cool down.  Felt okay.  Weight room warm-up and assessment.  Stim and ice in training room.  PM: 2 miles + NormaTec boots.

Wednesday: AM: 6 miles at sunrise.  Felt dead.

Thursday: AM: 2 mile warm-up, drills, hilly MR while everyone else did a hill workout, light lift at weight room, ice bath.  PM: 2 miles on campus.  Beautiful weather!

Friday: AM: 5 miles + strides before all-day field trip.  PM: hurdle drills, 4 miles, planks/push-ups, rope stretch.  Pretty tired.

Saturday: 13 miles with 42 minute progression in the middle (6:57, 6:44, 6:27, 6:13, 6:18, 6:10, 0.5 at 6:00 pace).  Felt good! Ice bath.

Sunday: 3 miles + core

Total: 61 miles

Was really tired at the beginning of the week but felt good on the long run!  Nice high volume week.  Adjusting to lots of walking + different style of maintenance runs (more equal doubles).


Week of 9/11-9/17:

Monday: AM: 4 unspectacular miles.  PM: form drills, speed ladder, hurdle drills, 5 miles, strides (pushed it!), planks/push-ups, rope stretch.

Tuesday: 18 min warm-up, drills, strides, 1000-1500-1000-1500-1000 (3:27, 5:23, 3:32, 5:21, 3:30) with 1:15-2:00 recovery.  6 x :20h, :30e.  Felt bad.  Legs wouldn’t move.  20 min c/d.  Light lift.  Ice bath.  PM: NormaTecs.

Wednesday: AM: 7 early miles.  Felt decent.  Sore glutes!  PM: NAP.

Thursday: AM: speed ladder, hurdle drills, 5-6 miles trails, basic drills, strides.  Felt terrible at first: nauseous, heavy legs/body, but gradually a little better.  First real lift in weight room.  My chin-up ability has atrophied!  PM: NormaTecs.

Friday: AM: 2 mile shakeout.  PM: rope stretch, 18 min warm-up, drills, strides, 5k race on home course (18:24), 3 mile cool down.  Total: 10.5 miles.

Saturday: Relaxed long run on trails. 92 minutes (but probably only 10-11 miles)

Sunday: off

Total: 52ish miles

Felt pretty bad all week but put together a decent race!  Lower volume, increased lifts.


Onto the race!

Our home invitational was on Friday night.  I raced unattached my freshman year, and I did not race last year due to…I actually don’t remember why.

To be honest, I felt pretty bad this whole week.  My runs ranged from okay to terrible.  Tuesday’s workout was rough, and I just couldn’t get my legs moving.  We also started lifting for real (it’s been like six weeks), and most of us were unspeakably sore after Tuesday and Thursday.  Yikes!  Luckily, our coach usually uses this race as a glorified workout, so there’s less pressure.

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Classic carb-loading dinner 😉

Tell that to my brain, though!  This was to be my first time putting on the uniform in ten months On Friday, I woke up with my stomach in knots.  I did my shakeout run, made breakfast, picked up some pumpkin spice Wawa coffee because I am basic af, and headed to campus to work on an essay for the rest of the morning.  I had to force myself to eat lunch (chicken with honey mustard, sweet potatoes, some veggies, and half a bagel)  because the nerves were suppressing my appetite!

We drove out to the course around 4 pm, and I ate a Picky bar on the way over.  The race was at 6 pm, so we rope stretched, warmed up, and did drills before changing into our uniforms, tying on the bows, and heading out to the starting line to do strides.  I still didn’t feel stellar during the warm-up routine, and we were all sweating buckets because it was 80 degrees and sunny.  What happened to the lovely autumnal weather of last week??

It felt surreal to put on the uniform for the first time since regionals last November.

Anyway, we did strides and had a quick pre-race huddle with our coach.  She told me that I could go with the top workout group if I felt good, but I had the option to hang back with the next group.  No pressure.  Sounded good to me.

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Enjoy these high-quality video screenshots!

The gun went off, and a few women from other schools rocketed down the uneven first straightaway into the lead.  Our course is pretty difficult- It’s three hilly loops, with a particularly steep hill that you have to run up three times, and extremely uneven footing.  It generally feels like the course is trying to throw you off of it 😉 It’s impossible to get into a rhythm, and nobody runs that fast.  Anyway, we got up the first hill, and I grouped up with my teammates in about seventh place.  All of our freshmen are still running unattached, so I was with three senior teammates in uniform and one unattached freshman.  The first mile was like 5:29.  Sheesh!  I was really tired after that…wasn’t sure how I was going to handle the rest of the race.

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The second loop was a bit slower, and our group started to fall apart a little bit.  We passed the two mile mark around 11:30, and I stared longingly at the finish line as we ran past it 😉

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The third time up the hill was unpleasant.  At this point, two of my senior teammates had dropped back, and the third one was starting to fade.  The freshman was crushing it.  As we passed 1k to go, the freshman gapped everyone, and the senior passed out.

Yikes!

I tried to encourage her as I ran by but had no idea if it was a medical issue or what.  Refocused on the last 1k, which hurt like heck, but I realized I was the first in-uniform runner from my school.  What on earth!?  I entered the last 200m of the course and tried to turn over as fast as I could.  I crossed the finish line in 18:24: good for fifth overall, second runner from my school, and first in uniform!

The course really beat the team up, so our coach just had us cool down and do strides instead of running the planned post-race hill workout.   My calves were absolute rocks at that point.  Ow.  I was surprised, but pleased, with my performance, and it just made me hungrier to run faster and strive for better things!

After the race, some of us went to Blaze Pizza and then I needed to stop at Rita’s for frozen custard with hot fudge.  The craving was insatiable.  I was thrilled.

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Couldn’t sleep a wink the night after the race.  I spent the majority of the night tossing and turning, getting progressively sorer, eating weird midnight snacks like sweet potatoes and hard-boiled eggs, and reading a book.  We ran a relaxed long run on the trails (I’m not kidding about the relaxed bit- one of our mile splits was like 13 minutes) before going back out to the course to help with the high school portion of the invitational.  Then, I headed out to my friend’s party and didn’t get very much sleep for the second night in a row.  I am exhausted, and an off day is very much needed!  Going to spend Sunday doing schoolwork, chores, and meal prep.

I’m pleased with the race after a crappy week, and I’m excited to be back in the uniform!

In-season training week 1: 55 miles

Happy Sunday!  This week has been quite tiring.   All the first week of school activities, hard workouts, not-stellar sleep, getting used to traveling back and forth from my apartment, lots of rain, spontaneous concerts, lots of driving…etc.  But overall, it was quite fun!

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The OG 3 at Convocation

After a minor glute strain, my coach decided it wasn’t worth it for me to race the 2-mile opener, so I drove the unattached freshmen up yesterday and did a slightly short long run in the rain at the venue.  Today, I ran 3 miles in the morning, made breakfast, studied and had lunch on campus, did some meal prep and laundry, took a nap, and hit up Aldi for a miniature grocery haul (because I already have most of the food I need).

Week of 8/28-9/3:

Monday: AM: compliance meeting, 5 slow miles in which I managed not to puke!  PM: pose drills, speed ladder + hurdle drills, 4 miles, strides, rope stretch, plank circuit.

Tuesday: AM: 2 mile warm-up, drills, strides, 5 mile tempo (6:08, 5:54, 6:11, 6:21, 6:13), 2 mile cool down.  Rope stretch, foam roll, pull-ups/core, ice bath.  PM: 2 miles @ 8:00 on treadmill

Wednesday: PM: 6 miles. Didn’t feel amazing.  Right hamstring is really tight.

Thursday:  18 min w/u, drills, strides, 6 x [4:00h, 2:00e], 18 min c/d.  Went well- really pushed myself, but hamstring is still tight/sore.  NormaTec + ice bath.  Walked a lot today :/

Friday: Felt destroyed so took AM off. 6 miles in PM.  Tweaked my glute/hip so no strides.

Saturday:  Coach decided not to race me.  11 miles at race location.

Sunday: 3 miles + core

Total: 55-56 miles

This week was hard!  Both workouts felt significantly more intense than what I had been doing throughout the summer.  My coach has thrown me into the longest, fastest workout group (we’ve got some super speedy freshmen, but they can’t yet handle the distance/intensity yet, which is fine!) and that shit is hard.  So my runs on Wednesday and Friday were both kinda awful…

Wednesday was the first day of classes!  This semester, I’m taking five business classes for my business major and one Spanish class for my Hispanic Studies major.  After three business classes on Wednesday, I ran with some teammates and went to Convocation, then we had an ice cream social.  It was lots of fun 🙂  I’ve still been freaking out about the fact that I have no idea what I want to do with my life, career-wise.

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I have no Friday classes for the second semester in a row- three day weekend, heck yes!  We’ve also switched workouts to Thursday morning, so I don’t have to spend all day Friday thinking about the afternoon workout.  #Blessed.

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So far, the classes that seem really cool are Entrepreneurial Ventures and Business Perspective and Application.  Mostly because they’ve introduced topics and ideas that I had never considered before!  My Spanish class is essentially the study of Spanish feminist pornography, sooo that will be interesting and uncomfortable 😉

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On Thursday night, I found out about a concert that was happening at our amphitheater, so a couple of my friends and I spent the evening enjoying patriotic orchestral tunes along with the entire elderly population of Williamsburg!  It was #lit.

Unfortunately, I woke up on Friday with pretty severe hip flexor/glute pain.  I skipped my double and went to the training room to get it checked out, and the trainer said I had a minor glute med strain.  I think it was from Thursday’s workout because we ran around in circles on a wet, slightly uneven grass field.  My coach decided I shouldn’t risk making it worse in a race that wasn’t that important, so my return to in-uniform racing has been pushed back a couple more weeks 😦 That’s okay!  Better to be safe than sorry.

On Saturday morning, I got up early to drive some of the freshmen to the race venue.  They all raced unattached, so they weren’t allowed to ride in the team vans.  It took about an hour to get there, and it was raining and a bit miserable…perfect race weather 😉 A couple other non-racers and I did a long run (I just ran 11 miles), and my glute felt passable, but not pain-free.

After watching the races (they crushed it!) and a team cookout, we made a pit stop at Wawa for gas and coffee before hitting the road again.  I was dangerously drowsy while driving, but we screamed along to some Enrique Iglesias and Nicky Jam in order to stay awake.  By the time I got back to my apartment (around 3 pm), I crashed hella hard.  Revived later in the day to make the best chicken dinner ever (will post recipe later) and a cookie skillet, which is already gone 😉

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Overall, this week had its ups and downs! I know I’m fit, and I’m itching to race (in uniform! It’s been 10 months!).  I just need to be patient.  There were also some days where my body felt really out of whack, so gotta stay diligent about the balance between recovery and hard work.

Welcome to junior year!!

 

Summer Training Week 14: 58 miles + yoga + new apartment!

Greetings!  I’m back in my college town after a crazy, eventful week.  School doesn’t start until Wednesday, but practice starts on Monday.  I’ll recap this week’s training and then catch you guys up on what else has happened!

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Week 14 (8/21-8/27):

Monday: AM: drills, 8 miles on bike path/sidewalks, strides, core circuit.  PM: 2 miles.

Tuesday: workout at Burke Lake Park with teammate.  20 min warm-up, drills, 32 min tempo on trails, 20 min cool down.  Most of the tempo was mentally hard for me, but we encouraged each other and pushed it at the end.  Total: 10 miles.  Also- got my period back!

Wednesday: AM: glute activation, 6 miles on bike path, 10 min core.  PM: 1 hour slow flow yoga class.

Thursday: AM: 3 miles.  Packed car/moved into apartment!  PM: 7 miles on trails around campus- awful bathroom issues, yikes!

Friday:  2 mile warm-up, drills, fartlek with teammates (2×5 minutes, 2×4, 2×3, 2×2, 2×1 with half recovery), 2 mile cool down.  Ice bath.  Felt a little tight/tired because I had slept poorly and was sore from moving, but overall went well! Mentally strong. Total: 10 miles.

Saturday:  12 miles with teammates.  Pushed the first 8 miles (close to 7:00 pace) and then got on some trails.  Felt tired but not bad.  Ice bath.

Sunday: off + light core.

Total: 58 miles + yoga class

This week was kind of crazy!  It’s amazing how the miles add up when you’re distracted by major life events and don’t overanalyze every little running-related thing.  That being said- I definitely slacked on strength this week.  Aside from some half-hearted core, I did nothing

On Monday, I semi-spontaneously bought a car!  After looking on and off all summer, I had resigned myself to the fact that I was going to spend the year taking the bus, riding my bike, and/or begging my roommate for rides to and from our apartment 1.5 miles off campus.  However, I found a used car that was in my limited price range, went out and test-drove it, got more specs, and ended up buying it two days before I went back to school!  Can you say last-minute??  

Also got a haircut, but that’s not that exciting 😉

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Couldn’t keep a straight face

This week has also included a lot of treats, but it’s the last hurrah before we buckle down into racing season, so it’s okay, right!?  My family went to The Cheesecake Factory for a farewell dinner on Wednesday night; while the food wasn’t great (my chicken pot pie was less than stellar), the cheesecake was amazing.  We waddled out of the restaurant 😉

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Strawberry cheesecake, and cheesecake with fudge cake and chocolate truffle cream

On Thursday morning, I got in three miles before my mom and I tandem-drove down to my college town.  This year, my roommate and I are sharing an off-campus apartment.  We each have our own rooms and closets, along with a shared bathroom and kitchen/living/main room.  It’s not the most upscale apartment ever, but we’ll make do!  I’ll do an apartment tour post once we finish setting it up!

I’ve spent the past few days setting up the apartment, driving all over town to every single discount store ever, going to the farmer’s market and grocery stores, spending FAR too much money, running and hanging out with my teammates, not sleeping enough, and generally existing in a perpetual state of distraction and exhaustion.  Good times 😉  Practice starts tomorrow, classes start on Wednesday, and it’s off into another year of college!  I’m VERY excited and a little nervous about this year!

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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!

Summer Training Week 11 (57 miles)

Week 11?! What??

Happy Sunday!  It’s a beautiful day in the neighborhood- 65 degrees this morning as I headed out the door to go to yoga (for the first time in a month.  Shhh).  After a long, tough week of hard workouts and work shifts every single day, my off day from running and my off day from work have fallen on the same day.  #blessed.  I went to yoga, the farmer’s market, a local bakery, and am spending the rest of the day trying to adult by looking at used cars.

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Week 11 7/31-8/6):

Monday:  AM: 7 miles on sidewalks, drills, strides, difficult core circuit.  Felt pretty flat- worked late last night.  PM: 2 miles.  Felt decent.  Total: 9.

Tuesday:  Got over 8 hours of sleep last night!!  Woke up at 6:40 which is quite late for me…AM: 2 mile warm-up, drills, 5 mile “steady state” on bike path, 2 mile cool down.  Splits: 6:27, 6:27, 6:24, 6:16, 6:03.  Mentally strong!  Light lift day 1.  Ice bath.  Worked 12-5.  PM: 2 miles home from work.  Total: 11 miles.

Wednesday: 5 miles on sidewalks + turf.  Tired but decent.  Worked 5-9:30 pm.

Thursday:  AM: drills, 7 miles, strides.  Light lift day 2.  Strides felt much better than Monday.  Worked 11-5.  PM: 3 miles home from work.  Felt heavy; sore feet.  Total: 10.

Friday:  12 min warm-up, drills, REALLY LONG FARTLEK on canal (3×1 minute, 2×2, 2×3, 2×4, 2×3, 2×2, 3×1 with 1 min recovery in between everything), 12 min cool down.  Total: 10 miles.  This workout was weird- I kept losing focus, didn’t feel engaged, but rallied well at the end once I convinced myself I was almost done 😉  Didn’t sleep great the night before.  Canal was very muddy.  Ice bath.  Worked 12-5.

Saturday:  12 miles sidewalks/bike path.  First 8ish by myself and then 4ish with my friend during which we stopped like every 2 minutes.  Oh well. Quite tired.  Ice bath.  Worked 12-5.

Sunday: 1 hour yoga class.  Off.  Off from work too- yessss.

Total: 57 miles + yoga class

This week was pretty dang tiring.  Worked every single day, some tough workouts, and the fatigue has definitely accumulated over the past two days.  Sleep could’ve been better- I drank a lot of coffee this week, which kept me up a bit at night!  I hit slightly higher mileage than planned, so I’m taking today completely off instead of doing the scheduled cross train.

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Yes, this is a blurry butt shot- but I had to document how MUDDY Friday’s workout was!

My mentality was very one-track-minded, and I feel a bit antisocial and isolated.  Definitely need this off day from running.  I’ve gotten very good at understanding when and why my body/mind feel certain ways, and right now, both are saying, “You almost overdid it this week.  You need a day off!”

On both Tuesday and Thursday, I doubled home from work.  However, Thursday’s route was a little too long…so I ended up having a nice little walk home after reaching my mileage.IMG_7458.jpg

Met up with a friend for acai bowls on Wednesday! Delicious, fun, and overpriced 😉

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I’m feeling the need for a nap, so I’m going to wrap this post up.  This week, I’m going to work on balance, reading more instead of spending so much time on Instagram, reaching out to friends, and continuing to prepare for the school year.  It’s almost time for fall semester!!