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!

First college race! and dead legs

Hey guys!  I’m currently lying in my bed eating popcorn, dark chocolate, and microwaved cinnamon apples.  I’m a little too tired to go out tonight, so it’s just a quiet night with my sick roommate, food, and a sushi documentary on Netflix.  I thought I’d spend this time talking about some recent running things!

On Tuesday, I had my first college race!  We didn’t really treat it like a race- more like a hard workout effort.  The meet was a strange format where we divided up into two-person relay teams and each leg raced a 3k, then a 2k.  So the race was 3k-3k-2k-2k for a total of 10k.

We ran two miles in the morning to prep for the evening race.   It was 95 degrees and very humid when we arrived at the race venue, which was an extremely hilly park used for religious retreats, I think. I didn’t feel very good on the warm-up.

The first of my two relay legs (3k) wasn’t great.  I was caught completely off guard by the most monstrous hill I’ve ever seen/run on!  First time I’ve ever walked in a race. 😉  I recovered while my relay partner was running her 3k leg.

Freshmen ran unattached, so I did not wear a uniform

Living that unattached life

I started my second leg a bit behind the rest of my workout group, so the first part of my 2k leg was spent catching up to them.  I passed some of them right before I hit the monstrous hill for the second time, and I’m proud to say I successfully ran strong up the entire hill!  My second leg felt much better than the first.

After that, we did 5 x 1:00 hard, :30 easy, with the hard minute around 5k race pace.  Followed that up with about a 1.5 mile cool down, so in total I ran about 10 miles on Tuesday.


Today, we had another pace run!  We warmed up for a little less than 3 miles (7:30 pace) until we got to the park/rec area where we were doing our workout.  After drills and strides, we got started!  My workout group was supposed to do 4 miles at 6:30 pace with a slightly faster finish, but we started out conservatively because it was 88 degrees and humid.  Our splits ended up being 6:35, 6:35, 6:38, 6:18.  The last mile was really hard, but I’m happy with the time!  My legs have been dead all week (trying not to dwell on it), and I thought about quitting multiple times throughout this pace run, but I finished strong with my group.  We cooled down for a little less than 3 miles at about 8:55 pace, and some of us went to Wawa for chocolate milkshakes before stretching, ice bathing, and doing core.

After a workout like that, I’m always ravenous, so I’ve been eating nonstop for about four hours.  I had the post-workout milkshake, multiple plates of chicken, rice, baked potato, chili, and carrots at dinner, a berry smoothie, and of course all the popcorn, dark chocolate, and cinnamon apples.  Living the good life.

I have three miles and yoga tomorrow and ten miles on Sunday.  My weekly mileage will end up being around 45 (plus 90-100 minutes of cross training)!  As I mentioned before, I’ve been feeling pretty dead this week, but I’m trying not to worry about it since it’s kind of expected with a complete routine upheaval, much more walking, a lot more “little things” like activation drills and hurdle drills, a new diet, a new sleep schedule, and a new workload.  Phew!  My workout buddy (who’s a junior) said it takes most people at least a few weeks to adjust.

I’ll try really hard to not let this tiredness get to my head.  And now…sleep!