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!

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Summer Training Week 13: 55 miles + yoga

The past week has been very eventful!  After an exhausting last week of work and running, I went to see Lifehouse, Switchfoot, and Brynn Elliott last Sunday with one of my best friends.  The concert was amazing…but we didn’t get home until midnight, and I’ve never felt less recovered after a recovery day. 😅 So I struggled through a morning run on Monday, skipped my double, and prayed that I’d feel better for our team training trip!  This week was sort of a down week- I still ran 54 miles… Isn’t it funny how our perspectives change based on where we’re at in training?

This morning, I went to a yoga class before heading to my favorite farmer’s market for the last time before I go back to school.  I swear, the people at this farmer’s market are the nicest, most compassionate people in the world.  Every time I go there, it restores my faith in humanity 🙂

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Lifehouse and Switchfoot concert!

Week 13 (8/14-8/20):

Monday: AM: 7 miles on bike path.  STRUGGLE- body is so tired.  Glute activation + push-ups.  PM: skipped my double, light core.

Tuesday:  Mosquito-infested workout with teammates on island soft surface: 20 min w/u, drills, 12-7-7 with 3 min recovery, 3 mile c/d.  Total = 11 miles.  Went really well!  I felt very strong mentally and physically.

Wednesday:  5 miles with teammates easy + core.  New shoes.  PM: eventful ocean swim with my freshman teammates in which we got caught in the riptide/current for awhile…

Thursday:  AM: 7 miles with teammates, drills, strides, strength (push-ups, lunges, roller abs, etc.) Lighthouse climb!  PM: 3 miles with teammates.

Friday:  Early workout with freshman teammate.  20 min w/u, drills, 7 x [3:00h, 1:00e], 20 min c/d.  Felt ok, not amazing.  Fewer mosquitoes!  Total: 9 miles.

Saturday: 13 miles on bike path.  Listened to podcast about accents.  Pretty humid/hot.  Took an energy gel at mile 9 and hammered the last 20 minutes.  Overall good run!  Trail was very crowded.

Sunday: off.  Vinyasa yoga class.

Total: 54 miles + 1 hour yoga class

Not the most interesting training week, but the concert and training trip were an absolute blast.  When Lifehouse played “You and Me” and “Hanging by a Moment” one right after the other, my friend and I almost cried.  We also got to meet Brynn Elliott after the show- she was incredibly affable and enthusiastic, and she’s only a year older than us!

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The training trip got off to an interesting start with a mosquito-infested workout on Tuesday morning.  Apparently, it was the worst mosquito day some of the locals could remember! A few of the girls looked like they had contracted a bad case of chickenpox.  Throughout the trip, we worked out together, went to the beach, climbed a lighthouse, ate immense amounts of ice cream every night, explored the island, saw wild ponies, had dance parties and ridiculous late-night talks, drank lots of coffee and took lots of pictures.  I am so happy this trip turned out as well as it did 🙂

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None of our seniors or fifth years came on the training trip, so the junior class (read: my class!) was unexpectedly thrust into leadership roles that we didn’t expect to have until next year.  One of my classmates organized the majority of the trip, and some of us took on the task of talking to the freshmen about team rules, team dynamic, goals, expectations, how each practice works, and college in general.  Everyone worked together really well with the cleaning, cooking, and carpooling.

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One of the freshmen and I ended up swimming far out into the ocean- farther than I had ever swum- which was exhilarating!  Until we got caught in a riptide/current that pulled us farther and farther out into the water.  There’s nothing like the feeling of being pulled backwards as you attempt to swim forwards.  This particular freshman and I are both pretty fearless, but even so, I felt a bit of apprehension as we made ZERO progress getting back to shore!  We eventually made it back by swimming with the waves and letting the current pull us around in a giant circle.  Phew!

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This trip was really good for my mental health and balance as well.  Reuniting with my teammates reminded me that all the hard work throughout the summer is done for a reason and reinvigorated me for the upcoming cross country season.  Also, a lot of last year’s top seven is in our senior/fifth year class, which meant that I was one of the faster and higher mileage runners on this trip.  Along with my fellow juniors and high mileage runners, I ended up leading workouts, runs, and conversations about college running for the freshmen.  It was surreal!

Since the juniors were the leaders on this trip, I really wanted to be a good role model for the underclassmen.  So this trip had the awesome effect of breaking unofficial routines and rules that I had gotten stuck in throughout the summer.  I just went with the flow.  Ice cream every night?  Absolutely yes.  Meals at weird times?  Waiting until 8 am to run- something that I hadn’t done all summer?  Staying up later than I had been comfortable with?  Relaxing in the afternoon?  I tried to say yes to everything.  Also tried to lead by example- post-workout recovery snack, rope stretching, foam rolling, treating myself, not hammering maintenance runs, and striking that tricky balance of relaxation and dedication to training.  I hope we (the juniors) did a good job.  The underclassmen reassured us that we did great, which was so gratifying 🙂

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One of the highlights from this morning was at the farmer’s market.  As I mentioned before, the people there are the nicest ever.  I stopped at one of the bread stands and made small talk with the woman who works there- we sort of know each other because the store where I work is very close with the farmers and small businesspeople from the market.  We talked about me going back to school, and when I tried to buy a lemon bite from her, she gave it to me for free and said, “save it for college”!  This happens all the time.  Do you see why I love it there??

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It was also really delicious.  The tangy glaze paired perfectly with the soft, sweet-yet-sour lemon pastry.

I also just adore the farmer’s market because you can find the most unique food items there.  Moroccan spiced carrot hummus?  Okra?  Dirt-cheap apples, peaches, and tomatoes?  Agave lime gazpacho??  I’ll probably miss it more than my home, to be honest…(mostly kidding).

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I’m going back to school and moving into my apartment later this week, so the next few days will be filled with planning, packing, (running) and convincing myself that I’ll be okay living 1.5 miles from campus without a car. 😉  I can’t believe summer is almost over!

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!!

Summer Training Week 8 (54 miles)

Happy National Ice Cream Day!  After an easy 4 miles and core this morning, I dog sat, perused the farmer’s market, and have been checking various chores off my to-do list.  It’s been a busy week; I’ve worked every single day, and one more shift stands in the way of me and a day off 😉

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Week 7 (7/10-7/16):

Monday:  AM: drills, glutes, 7 miles,  strides.  I felt pretty crappy and was cranky on this run.  Core circuit.  PM: 3 miles neighborhood trail.  1 hour slow flow yoga class.  Got sick afterwards and puked/laid in bed all evening.

Tuesday:  AM: nothing: still sick.  Felt very achey/tired/lethargic, hibernated all day.  PM: 7 miles at 8:00 pace on treadmill.  Feet hurt by the end but body felt surprisingly okay.

Wednesday:  5 miles at Roosevelt Island.  Probably one of the top 5 worst runs I’ve ever had.  Heavy legs, felt off balance and achey, and it was super warm and humid.  But at least I did it!  Lift day 1: felt okay.

Thursday:  AM: fartlek on canal: 2 mile warm-up, 1-1-1-2-2-2-3-3-2-2-2-1-1-1 min on with 1 min recovery between everything, 2 mile cool down.  Very humid/muggy.  Didn’t feel amazing, but much better than Wednesday.  Ice bath.  PM: 2 miles at 8:10 pace on treadmill.  Very tired, and sore feet/legs!  Total = 11 miles

Friday: AM: 5 miles sidewalks.  Tired but progressively better.  Very humid/hot.  Lift day 2, unfortunately disrupted by some really horrible interactions.  The lift went pretty well, but I was not in a good mindset and therefore it didn’t feel as quality as it could have.  PM: was going to swim, but thunderstorms closed the pool, so I reluctantly took the afternoon off (which I definitely needed!!)

Saturday:  4 mile warm-up, 4 mile tempo (6:30, 6:33, 6:19, 6:12), 4 mile cool down all on bike path.  95% humidity.  Tempo was hard but got progressively mentally stronger throughout.  I knew I would need something extra, so I ate a citrus Clif energy gel after the tempo (so after 8 miles), and I don’t know if it was a placebo effect, but the last 4 miles felt surprisingly good!  Sore toes.  Ice bath. (Total: 12 miles)

Sunday: 4 miles + core

Total: 54 miles

This week was just weird.  I got sick on Monday and really didn’t feel well for about 5 days total.  Running wasn’t super fun, and I was annoyed that my mileage was lower than I wanted it to be.  Also, I managed to do 3 runs on soft-ish surfaces (yay!) but my legs were still super heavy and the constant, miserable heat and humidity didn’t help…

But I tried to listen to my body, and I’m proud of myself for taking Friday afternoon off (haha I’m aware how ridiculous that sounds).  I finally started to feel not-dead on Friday night.  Saturday’s long run took awhile to get into, and the tempo really did not feel great. So I was going to do 2×2 miles, and then “get to 3 miles and reevaluate”, but I got to 3 miles and felt progressively stronger so ended up doing 4 🙂  And I’m now an energy gel believer haha.

I’ve turned into a hermit that only runs and works.  I know my mindset was kinda crazy this week, so one of the things I’ll work on this coming week is not treating every run/mileage like the be-all, end-all of cross country success.  I have a tendency to micro-analyze every week and compare it to last year, etc. etc. etc.  I do really want to hit higher mileage, but I’m trying to remind myself that consistency is key!  There’s no need to rush things, especially after the spring semester…

One of the things I will try to incorporate this coming week is positive mantras.  Even a short phrase can re-center yourself and remind you of what’s important.  I go to a slow flow yoga class every week, and the instructor’s end-of-class mantra is “You are strong.  You are awesome.  You are inspiring.”  Heck yes, we all are!  Power poses can also play a big role in re-establishing yourself and getting out of a short-term funk.  I sound like such a hippie 😉 but I will incorporate these techniques.

Other random happenings:

  • My baby brother turned 13!
  • I finished reading A Walk Across America and re-read Born to Run and Eat and Run.  I’m a fan of all three books.  Now I’m reading Reconstructing Amelia.

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  • I poached eggs in a muffin tin for the first time.  They were delicious!  Just pop em in the oven for like 10 minutes.
  • Made Spicy Peanut Pad Thai for dinner one night (recipe from runonveg.com).  It was really good!  I used shrimp instead of tofu.  Also didn’t have aminos so used soy sauce, but that made it way too soy-sauce-y, so I had to add a bunch of honey to the sauce, haha.
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National Ice Cream Day concoction in the works.  Hint: involves three types of dough

  • Decompressed every night by eating lots of dessert and binge-watching The Great British Baking Show (until 10 pm because #earlyriserprobs)

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  • My coach shared with us the article, “Mindsets: Developing Talent Through a Growth Mindset” by Carol Dweck.  It was a really good read- I would recommend it to any athletes (or anyone!).  She also had us think about our beliefs about natural talent and effort.
  • I tend to align more with a fixed mindset in terms of “concealing deficiencies” and sometimes have trouble accepting criticism.  However, I have a growth mindset when it comes to Rule #2: “Work with passion and dedication- effort is key.”  Just some personal food for thought.

My goals (running and non-running) this week are to: have fun outside of training because I kind of failed at that this week; be less rigid with training and don’t stress about workouts; do something nice for someone every day; practice listening rather than just waiting until someone is done talking and then jumping in with whatever I have to say; plan more fall semester stuff; read a lot; stay off my phone!

Summer Training Week 2

Happy Sunday!  I hope everyone had a great week.  It’s a beautiful June morning here, and I’m suffering from a mild case of wanderlust 😉 so I’m listening to a road trip playlist while writing this post and pretending I’m cruising down the open road.  Today was a typical Sunday- took the day off from running, went to the farmer’s market, did some wedding planning with my mom’s best friend, and went to a yoga class.  My family is going out to dinner in a little while 🙂

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Farmers’ market haul!

Week 2: (5/30-6/4)

Monday: AM: 5 miles + core circuit. Some bunion pain.  PM: 3 miles.
Tuesday: glute activation, drills, 4 miles into 20 min bike + lower body lift
Wednesday: AM: 60 min bike.  PM: 30 min yoga
Thursday: AM: 5 miles with friend @ 7:15 avg.  PM: 30 min bike + upper body lift.
Friday: 6 miles with friend, glute activation, drills, strides
Saturday: 7 miles + core, started easier and felt progressively better
Sunday: off, yoga class

Total: 30 miles + 110 min XT + 2 yoga sessions

Overall, this week went pretty well.  Mileage is still low.  My foot is still hurting on every run- it seems like once I hit the 30 minute mark during a run, the bunion pretty much decides that it doesn’t want to do it anymore.  Ow.  Still feeling strong during strength sessions, though!

I had a few runs this week that were faster than they should have been, so I made an effort to go easier on Saturday, and it felt a lot better.  It’s important to keep most of the mileage at maintenance effort right now in order to keep feeling good, getting strong, and building mileage!

In non-running-related news, I decided to go back to work at the ice cream and coffee place I worked last summer!  Had my first shift back on Friday night: 5-10:30 pm.  It was super busy, but I was reunited with the best ice cream ever (cinnamon, and coconut chocolate crunch.  Heck yes).

Also, we spent all day at my brothers’ tae kwon do black belt exam, and after five hours of testing, they both passed!  My youngest brother earned his first degree black belt, and my middle brother earned his second degree!

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Goons

Also made macarons with two good friends earlier this week.  I’m not a huge macaron fan, but they turned out well!  Turns out my family isn’t a huge macaron family, either…three days later, all of the macarons I kept are still sitting on the plate.

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Mileage will continue to increase in the coming weeks, albeit slower than last year’s progression.  I think I’ll hit somewhere in the mid-30s this week.  Additionally, I’m going to try to get in the pool at least once instead of just cross training on the bike every time.   The weather is supposed to stay mild (and rainy), which is encouraging.  I’ll also be working more and writing for the remote writing intensive!

Summer Training Week 1

It’s that time of year again- summer training recap time!  I’ve done this for the past two years, and it’s fun to be able to look back at training from past years.

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Nutrition is an important part of summer training, so here is a pretty parfait 🙂

The 16-mile week doesn’t really count, so I’m going to say that last week was my first week of summer training 🙂

Week 1: (5/22-5/28)

Monday: 4 miles on bike path + some yoga
Tuesday: 4 miles into 30 min bike + lower body lift
Wednesday: 60 min bike
Thursday: 5 miles on bike path + drills and strides + core.  First run in new shoes.
Friday: 4 miles into 30 min bike + upper body lift
Saturday: 6 miles on bike path
Sunday: off

Total: 23 miles + 120 min XT

This first week was okay.  The runs and cross trains felt fine, but unfortunately my bunion really hurt on almost every run.  At home, I don’t have access to the laser and stim/compex and other resources that the training room provides, so I’m going to have to get creative with treatment to keep this pain under control.

What I can do: warm Epsom salt foot soaks, ice baths, rolling, stretching/mobility, topical anti-inflammatory treatment.

On a more positive note, both lifts went really well.  We jumped right back into the full lift routine, so I was so sore after Tuesday!  My hamstring felt like it might rip off my body.  But the soreness has subsided, and I have a nice baseline for my fitness.  I’m excited to get stronger this summer!

Non-training highlights from this week:

A couple of my teammates came up to visit, and we explored Georgetown on an overcast day:

Jazz in the Garden on the Mall with a friend:

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I made cha siu baos from scratch for the first time (it was a two-day process, but so worthwhile):

…and my mom and I went shopping (*groan*) and explored our favorite farmer’s market (*cheers*)!

My goals for this coming week include:

  • Spend less time on my phone, especially before bed
  • Be proactive about bunion pain
  • Two yoga sessions and glute activation
  • Try to get more quality sleep!  I wake up naturally at or before 6 am, so I need to go to bed early to account for this
  • Continue quality nutrition
  • Start my remote writing internship!
  • Focus on non-cooking hobbies as well, such as playing piano, knitting, reading, and writing

 

Travel adventures

(This was written yesterday evening)

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

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

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

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

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

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

Great.

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

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

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

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

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

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

Summer Training Week 9: all about the food!

It’s that time of the week again!  (It’s also 100 degrees and the air conditioner is broken, so I’m hibernating in the basement while I write this.)

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Farmer’s market goodness (tomatoes, peaches, kale, arugula, basil, and cranberry walnut goat cheese)

Summer 2016 week 9 (7/18-7/24):

Monday: AM: 7 miles, drills, pull-ups/push-ups/dips, 10 min abs.  PM: 10 min swim when the pool closed because of a thunderstorm.
Tuesday: 20 min warm-up, drills, 6 x [4:00h, 1:30e], 20 min c/d.  Strong workout!  Total = 10 miles
Wednesday: 5 miles, 10 min abs
Thursday: AM: 7 miles, drills, strides, upper body circuit.  Did 8 pull-ups!  PM: 3 miles.
Friday: AM: 2 mile warm-up, drills, 24 min tempo on hilly bike path, 2 mile cool-down.  Strong workout, although downhill pounding on asphalt was unpleasant.  PM: 2 miles treadmill @ 8:15ish pace
Saturday: off, 15-20 min yoga/planks
Sunday: 11 miles.  Hammered the second half a little.

Total: 53 miles + 10 min swim

Overall, this was an excellent week of training.  Monday’s run was really bad, as mentioned in the previous post, but I told myself to get over it and that it wasn’t a big deal.  The rest of the week was pretty great.  My legs felt like they were recovering nicely.

During Sunday’s long run, I ran normally for the first half, but then some guy passed me and then slowed down, so naturally I passed him back!  He stuck on me, so I had to prove I was faster than he was 😉 so I ran fairly faster during the second half and definitely felt it in the last two miles.

For a little non-running victory, during my strength circuit on Thursday, I decided to see how many pull-ups I could do instead of just doing sets of 4 like normal.  I did 8 in a row!!  Last year at this time, I could do zero.  #thankscollegetraining

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Thanks for documenting the moment, bro

Nutrition this week was so good!  I ate intuitively, mostly delicious, wholesome, home-cooked foods, but I also treated myself with ice cream and milkshakes at work whenever I wanted to.  I made an incredible sandwich for part of lunch today:  marinated teriyaki chicken, avocado, cranberry walnut goat cheese, and arugula on a toasted sandwich thin.

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Other goodness: spicy coconut chicken curry one night, fresh homemade blueberry muffins the next day, aesthetically pleasing oatmeal, and really good homemade wraps with Trader Joe’s lavash bread, guacamole, homemade pesto, tomato, and grilled chicken, along with zucchini sauteed in olive oil 🙂

As far as a non-running adventure, we went paddle-boarding again!  It was lovely.

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This week was mostly positive, although I did make a huge mistake at work that I felt so bad about 😦 but overall, a good week of training.

 

 

Summer Training Week 6: long run gets longer

Summer 2016 week 6:

Monday: 7 miles Horseshoe Meadows Road at Mount Whitney, drills, strides
Tuesday: 8 miles Movie Road at Mount Whitney.  Slow + tired.  Push-ups + 10 min abs
Wednesday: 6 miles Horseshoe Meadows Road at Mount Whitney
Thursday: 7 miles Santa Clara river trail, drills, strides, 10 min abs
Friday: 3+ mile warm-up, 22 min tempo (6:20-6:30 pace, I think), 3 mile cool down = approx. 10 miles
Saturday: off.  Upper body strength + 10 min abs
Sunday: 12 miles @ 7:35 average

Total: 50 miles, 7 mile hike

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The first three days of this week were spent at Mount Whitney, and my brother and I woke up at 4:45 am every day to drive down the mountain so I could run!  (You rock, bro.)  I was definitely very tired while I was there and spent most of the time that I was not training/hiking/eating taking naps.  I was still tired on Thursday but expected that.

Flew home on Thursday night so I missed that day’s double (I was supposed to hit 53 miles this week).  On Friday, I woke up early for the workout, which surprisingly went okay considering jet lag and travel tiredness.  I had a buddy for the warm-up, cool-down, and 16 minutes of the tempo.  It was definitely a workout rust-buster and a shock to the body, but we got through it!

On Sunday, I met up with a teammate for the first time since school ended, and we had so much to talk about that the first 9-10 miles flew by!  The weather was awesome, too- 65 degrees and cloudy/rainy.  Officially hit 12 miles for my long run for the first time!

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I stopped at the farmers’ market on the way home and picked up some tomatoes, peaches, arugula, garlic and herb goat cheese, and a fresh baguette.  Made crostini for part of my lunch, but while I was at work, my idiot dog ate the rest of the baguette 😦

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French bread, goat cheese, tomato, arugula, and balsamic vinegar

The upcoming week has 56 miles on the schedule, so another increase in mileage.  We’ll see how it goes!  I’m truly enjoying summer training since the weather is behaving, but I know that at some point I need to get used to the heat again…

Training recap (2/22-3/6)

I may have given myself mild hypothermia from my post-long run ice bath today.

Oops.

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Anyway, as I sit here drinking hot tea huddled in blankets with the heater going full blast, I’ll recap the past two weeks 😉

Finally, finally, finally after a rollercoaster month of inconsistent training, I’ve been able to complete two weeks of “normal” training.  My body is feeling it…but that’s a good thing.

Week of 2/22-2/28:

Monday: 6 miles, drills, strides, upper body lift
Tuesday: 20 minute warm-up, drills, strides, fartlek (8 x [2:00h, 1:00e, 1:00h, :30e]), 15 min cool down, lower body lift (Total = 10 miles)
Wednesday: 60 min stationary bike
Thursday: AM: 40 min elliptical.  PM: 6 miles, drills, strides, upper body lift, yoga
Friday: drills, 10 min run, 33 min progression run, 10 min run, 4 x 400m w/ 200m jog, 15 min cool down (Total = 11 miles)
Saturday: 3 miles
Sunday: 11 miles

Total: 47 miles, 100 min XT

Week of 2/29-3/6:

Monday: 6 miles, drills, strides, upper body lift
Tuesday: 20 min warm-up, drills, strides, [2 x 1200m 4:42, 4:38, 2 x 800m 2:53, 2:54, 6 x 400m 80, 80, 78, 77, 76, 74], 23 min cool down, lower body lift (Total = 10 miles)
Wednesday: 60 min XT pool (30 swim, 30 aqua jog)
Thursday: AM: 40 min stationary bike.  PM: 6 miles, drills, strides, upper body lift, yoga
Friday: 21 min warm-up, 4 mile pace run (6:35, 6:33, 6:22, 6:23), 24 min cool down, lower body lift (Total = 10 miles)
Saturday: 25 min stationary bike, core, push-ups
Sunday: 11 miles

Total: 43 miles, 125 min XT


Three cheers for real training!  Putting in the work makes me satiated like nothing else.  I was exhausted at the end of last week but less exhausted this week (although this morning’s long run is starting to hit me…)

Last week’s long run was actually horrible; I felt shitty right from the get-go but struggled through by myself while progressively feeling worse the whole run.  This week’s long run was a lot better: I ran a somewhat erratically paced 5 miles with a friend from high school and then 6 miles by myself.  My iPod died after 6 minutes by myself, though!

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I sped up once I was on my own…miles 7 and 8 were uber hilly

This week’s workouts were really solid.  Tuesday was my first full track workout in seven weeks, and even though I didn’t feel amazing, it was thrilling to be completely back on the track.  Friday’s workout was “on your own”, so my friend and I headed out at 7 am in the middle of a freezing rain storm.  Ice pellets were literally stinging our faces to the point where we couldn’t open our eyes during the warm-up, but the workout itself was not bad.  For the conditions, it was a strong effort.

Knock on wood, I’m feeling good about my fitness level.  My first outdoor race (the 3k) is in a little less than two weeks, and I want to be ready.  I’m still not sure if I’ll be focusing on the 1500-3k or 3k-5k this spring, but I am open to whatever my coaches want me to do.

One of the perks of being home is the farmer’s market right down the street, so of course I stopped by before the long run.  Stocked up on butternut squash, spaghetti squash, pink lady and goldrush apples, and kale!

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And for my post-long run lunch, I had Siggi’s blueberry yogurt, a piece of 80% dark chocolate, an apple with peanut butter, and the same quinoa and chili I had for lunch yesterday!

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The afternoon has been filled with more house moving related activities, and now it’s time for a nap.  In addition to training this week, I’ll hopefully be doing fun DC activities and road trip adventures!