Summer Training Week 13: 54 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!

An Adventure

This weekend, I had Friday and Saturday off from work, so I made plans with some of my teammates to meet up in our college town.  Yesterday, I ran a workout, took an ice bath, and headed down after breakfast. After thunderstorms and bad traffic, I finally arrived…and one by one, all of my friends cancelled.

AWESOME.  I almost turned around and drove 3 hours home.

However, it’s important to be comfortable spending quality time with yourself!  Sometimes things don’t turn out the way you expected for a  reason.  The trip turned out differently than I expected, but it was honestly still a good time!  The worst part was the traffic.

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Since I hadn’t been back in our college town since the end of spring semester, I spent a couple hours just enjoying being there.  It was pretty stormy and gray, which was perfect weather to do a bit of outlet shopping and then take myself on a date to my favorite coffee shop/restaurant.

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I enjoyed some Caribbean blackened salmon, grains and veggies, and a massive slice of “Chocolate Overload” cake while reading A Walk Across America, Part 2.

After awhile, I made plans to crash at a friends’ apartment.  I met her subletter, who was extremely nice, and we actually ended up talking for a long time that evening!

This morning, I made plans to long run with a new teammate and another acquaintance who were both in the area.  We met early at a local park and bike path, and I ran with them for 100 minutes (~13 miles) for a new personal distance record!  I hadn’t spent too much time with either of them, but the run flew by as we all shared stories.  At one point, one of them mentioned that we had already been running for almost an hour, and I was shocked!

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After 13 miles, I headed back to the locker room to stretch, roll out, and ice bath.  Talked to a couple track teammates that happened to be there at the same time.  Then, I headed into the historic area to wander around (read: get coffee and free fudge samples) at all the cute shops.

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I had never been in this Spice and Tea place before!  Their peach turmeric tea was amazing.

After running some errands, I went to tour the apartment complex that my roommate and I will be moving into this year!  We’re excited to start planning the set-up.

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The most important part 😉

Finally, I hit the road and drove home.  Traffic wasn’t great, and it took a pretty long time.  Stopped for a fruit-and-yogurt pit stop.  I’m done driving long distances for awhile 😉

Anyway, this solo trip was definitely out of routine for me.  I am not the world’s most extroverted person, and I generally don’t spend hours talking to new people.  But for the past 26 hours, I did!  I met some awesome people, made plans that I wouldn’t normally make, was generally productive, and was also comfortable spending time with myself.  I’m quite happy about this.  To top it all off, this morning’s long run was incredible!  I felt like I could have gone farther and faster. 🙂

Summer Training Week 9 (57 miles + 30 min swim)

The sun is going down a tiny bit earlier each night, sudden thunderstorms crop up briefly and intensely throughout the afternoons, my brother is packing for sleepaway camp, somehow we are on week NINE of summer training!…summer goes on.

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Too hot even for me to eat hot oatmeal- but this (cold) bowl was dang good

I took today completely off from running but drove for over six hours, so I’m just as tired 😉  Also SO full.  But today was lots of fun!

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Week 9 (7/17-7/23):

Monday:  AM: drills, 7 miles on sidewalks, strides.  Very humid.  Didn’t feel super fresh, but other than that, went well.  Core circuit.  PM: 3 miles.  Sore/tired calves and feet.

Tuesday:  3 mile warm-up, drills, fartlek (15 min on- 3 off- 10 on- 3 off- 5 on), 2.5 miles cool down on canal.  90% humidity, sweated a lot.  Legs didn’t feel very fresh but rallied at the end.  Ice bath.  VERY tired later in the day.  Some unplanned food choices (read: ice cream binge) but I know that’s because I was so tired.

Wednesday:  AM: 5 miles sidewalks.  Very hot/humid.  Legs were tired but decent run.  Lift day 1- PRed on squats and had a good deadlift!  Last day of dog-sitting.  PM: 30 min swim, felt good to get off feet, very relaxing, but tired afterwards.

Thursday:  AM: 7 miles, drills, strides, 10 min core.  Hot/humid.  Felt okay.  PM: 3 miles treadmill @ 8:10 pace.  Cranky, tired at work afterwards.

Friday: 2 mile warm-up, drills, 4 x [6:00 on, 2:00 off], 2 mile cool down on bike path.  Hot/humid.  Ice bath.  Didn’t feel fresh but it went pretty well.  PM: skipped lift and took two naps instead.  #Yolo.

Saturday: 12 miles on sidewalks + bike path.  Best way to describe this run: boring?

Sunday: off

Total: 57 miles + 30 min swim

Highest volume week in awhile!  This week can be adequately summarized with the phrase, “Didn’t feel fresh but it went pretty well.”  At no point during the week did I feel fresh (not even on Monday- oops), but I think I rode the line between hard training and overstressing my body well!  (Although maybe the amount of power naps I took says otherwise.)

Slacked off on yoga this week and my mind was generally not relaxed.   Oh, well.  Will work on being more mindful this coming week.

It continued to be extremely hot and humid all week.  I am very diligent about getting out the door by 7 am at the latest, yet the temperature never dipped below 75 and the humidity never dipped below about 90%.  Lovely.  Just reminding myself over and over that these sauna-like conditions will pay off in the future!  My body is getting more efficient.

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Post-Friday workout sweatiness

Honesty moment of the week!  I’ve identified that I tend to be extremely cranky and binge-eat ice cream on the days where I work while tired from that day’s training session.  For some reason, this has been causing a lot of anxiety.  Yesterday, after twelve miles, I ate ice cream at work and honestly struggled a lot, mentally.  HOWEVER, today I road-tripped to see friends and indulged in delicious eats and was back to normal and didn’t give a crud.  It was awesome (and a relief!). I’m weird.  I don’t really understand.

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Hawaiian BBQ quesadilla with chicken, melted jack cheese, pineapple, onion, and BBQ sauce…HEAVEN

This morning, I picked up my friend who lives about 40 minutes from me, and then we drove 2.5 hours south to visit some other friends.  It was sweltering outside, but we still had a good time!  We got to meet one of our new teammates, and she was incredibly nice.  We ate lunch at a cute smoothie/sandwich place (I got the Hawaiian BBQ chicken quesadilla and a soy cappuccino), checked out consignment stores and boutiques, explored a spice store, and perused a used-books bookstore (my favorite).  I got 5 books for $3, and an adorable cat snoozed in the window of the bookstore.

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We took the scenic route home, and after winding through rural highway roads for a couple hours, we spontaneously stopped at a roadside ice cream barn that sources their dairy from local cows.  While I was still stuffed from lunch, I did taste the dark chocolate ice cream, and it was incredibly creamy and high-quality.  I will be back.

IMG_7271.jpgPhew!  After seven hours in the car, I’m pretty tired, a little bloated, and craving my bed. This next week is a bit of a down week- I’ll probably hit around 48-50 miles.  I am going to shoot for a 13-mile long run, though!  Hopefully, my legs will feel more refreshed from the low(er) mileage and I will #crushit 😉

Summer Training Week 7 (55 miles)

Just wrapped up four work days in a row- WOO!  The turnaround between a 5-10pm shift and a 12-5 pm shift always feels like, “Wasn’t I just here?”  But after two summers, I actually really like my workplace and know my coworkers better than last summer, so most of the time I don’t mind.

Anyway, this past week brought 55 miles!  And since I did last week’s long run on Sunday and this week’s on Saturday, I actually ran 66 miles in one week.  Ouch.

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Post-long run with the best ladies

Week 7 (7/3-7/9):

Monday:  AM: drills, 7 miles on sidewalks, strides, core circuit.  Tired from Sunday’s long run so ran watchless/relaxed and it turned out to be very pleasant.  PM: 2 miles on dirt trails, nice and slow.  1 hour slow flow yoga class.  Sunny, warm, humid.  Total = 9 miles.

Tuesday:  AM: 20 min w/u, drills, 4 mile tempo on bike path (6:27, 6:15, 6:18, 6:14), 20 min c/d, ice bath.  Pretty warm and humid.  PM: 2 miles on treadmill at 8:10 pace, felt surprisingly good and super happy!  Light lift.  Holy hunger!  Total = 11 miles.

Wednesday:  5 miles sidewalks (1 on turf).  Legs were tired but decent run.  Walked a fair amount around the Mall with out-of-town relatives  Very humid.

Thursday:  AM: 7 miles with friend on sidewalks/bike path.  Pouring rain.  Strides + light upper body lift.  Felt ok.  PM: 2 miles on treadmill at 8:15ish pace, didn’t enjoy it very much.  Total = 9 miles.

Friday:  2 mile warm-up, drills, fartlek on bike path (6-5-4-3-2-4×1 min with 1/2 recovery), 2 mile cool down.  Had to pump myself up for this.  Felt decent during the workout, but DIED on the cool down and got back to my house and felt like I was going to die for about 1.5 hours. Ice bath.  Total = 9 miles.

Saturday: 12 miles on the Mall, Mount Vernon bike path, Georgetown, etc. with teammates!! Ice bath. It was SO fun to run with them. Very humid.  My fuel tank was definitely empty the last 15 minutes of the run.  Longest run since October!!

Sunday: off

Total: 55 miles
Started workouts this week, and they didn’t go too badly!  The tempo was hard, and I mentally enjoyed the fartlek more, even though I felt like crap afterwards.  It was very humid and pretty hot all week, although it did rain a lot in the middle of the week.  I had running buddies on Monday, Thursday, and Saturday!
This week, our lifting coach gave us a down week, so we hardly did any strength.  Two light sessions and one core circuit- and I’m actually completely fine with that.  Looking forward to getting back into the weight room and doing more core this week, though.  It’s interesting to think back to last year when I was obsessed with doing core- like I’d lose my six-pack or not be “good enough” if I didn’t work abs every dang day.  News flash, old me- you can do core as infrequently as once a week and your weight room sessions will keep you fit and functionally stronger!  Revolutionary 😉
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We are terrible at actually taking pictures

My teammates actually came up to visit on Friday and Saturday, which was awesome.  We went to Jazz in the Garden on the Mall, went out to dinner, caught up with another friend, and long ran together on Saturday morning.  It was very scenic, and I tried to fit in as many monuments and historical sites as I could into the long run route.  Afterwards, we ice bathed and I made brunch for us- oatmeal with a toppings bar, scrambled eggs, yogurt, coffee, the works.
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Watched over by the Rolling Stones haha

There were a couple days this week that were very rollercoaster-y emotionally, as well as a few binge-like sessions that I’m not too proud of.  But if I remember correctly, that tends to happen as mileage increases and training intensifies.  There were also outside factors that contributed to a shaky emotional state.  I’m looking forward to leaving it behind, not continuing to guilt-trip myself, and learning to recognize the triggers that cause me to have trouble differentiating between physical hunger and mental tumult.
I wasn’t going to take today off even though I had an off day on schedule.  But I woke up this morning and my legs were screaming at me, so I listened to them and took the day off 😉  Used the extra time in the morning that I wasn’t running to make a killer breakfast. It is SO important to let the body recover to avoid overtraining!
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Heck yes

Since I completely failed at finding soft surfaces this week (3 miles out of 55 #nice), my goal this week is to get on some dirt or gravel trails.  It’s tricky because I have to dog sit, but I am determined to make it work.

The coming week has 58 miles on schedule, and I’m trying to hit 58-60.  The increased volume makes soft surface runs even more important- I know my body can’t handle 60 miles on sidewalks and asphalt.  Let’s goooo.

Summer Training Week 4 (42 miles + 120 min XT)

#dead

#dead

#dead

#beenlisteningtomilkychancefor3hours

#revived to write this post 😉

Heck yeah, it’s time for another weekly summer training recap!  This week, I pushed my mileage a wee bit more (getting ready for that jump next week) and worked a lotttt of difficult shifts.  Definitely crashed and burned a bit by Saturday.  Got on a lot more soft surfaces, though!

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Long run views from this morning!

Week 4 (6/12-6/18):

Monday:  AM: 6 miles bike path.  Some soft(er) surface…for like a mile!  Core circuit.  Some foot pain but not too bad.  PM: 30 min swim.  Felt good.  Foot soak, roll, Tiger Balm.
Tuesday:  AM: 7 miles with Noah with one mile on the trails.  Significant foot pain during the second half of the run.  Drills and strides.  EXCELLENT lower body lift.  Pushed the weight and did the most unassisted parallel grip pull-ups I’ve ever done.  PM: 2 miles.  Crazy work shift until 10 pm per usual.
Wednesday:  60 min pool (50 swim, 10 aqua jog).  Was very pleasant.  1 hour slow flow yoga class.
Thursday:  AM: 7 miles @ 7:39 average on the C&O canal.  TBH felt pretty darn shitty.  PM: 30 min bike, felt good, upper body lift.  Busy work shift until 10 pm.
Friday:  AM: 7 miles on sidewalks/bike path.  Glute activation, drills, strides, core.  PM: 3 miles.  Tired from morning.  Long, crazy work shift until 11 pm.
Saturday: OFF.  Very glad for this rest day.  SO tired from the past couple days.  I felt like a zombie until like 6 pm.
Sunday:  10 miles @ 7:40 average at Manassas Battlefield.  All soft surface!  (Long grass/gravel/trails)  I had never run there before.  It was hot, humid, and hilly, but the views were unbeatable!

Total: 42 miles + 120 min XT.  
Dang…work this week kicked my ass.  Our ice cream store is getting more popular by the minute, and during today’s shift, we did not stop moving one time for five hours straight.  Also, the A/C in the store is broken, the freezers pump out hot air, and it never gets lower than 85 degrees.  After a hot, dehydrating ten-miler…I almost passed out into the dip case a couple times 😉  It’s just heat training, right??
I managed to get two soft-surface runs in this week, along with some sporadic dirt paths during a couple other runs!  So definitely an improvement from last week.
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Sleep this week wasn’t the greatest, unfortunately.  I worked a lot of late shifts, which riled me up at bedtime.  But I suppose it’s worth it for the paycheck!  #brokecollegestudentprobs
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And my nutrition has been okay, but not stellar- I’m just eating a lot of breads/baked goods and sugar, which is not prime fueling.  My post-run recovery foods are good (oatmeal, yogurt, eggs, nut butter, fruits, veggies…protein, complex carbs, healthy fats), but as the day progresses, I’ve been getting lazy!  And it’s hard at work when you’re just tryna stay alive, ya feel?  I get home after a long, hard shift and can’t tell if I’m physically ravenous or just mentally need some junk food.  Oh, well.  You live and learn (and lose a six-pack in the process, hehe).
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Homemade pumpkin bread

This morning’s long run was 80 degrees, 85% humidity, and very hilly with long grass, but the views were awesome!  I had originally planned to meet my friend out at the battlefields, but her foot has been bothering her, so I ran by myself.  Ran in silence over the hills and through the woods (literally) for the first half and then listened to a Runner’s World podcast during the second half.  It was kind of hard.IMG_6605.jpg
The new training week starts tomorrow, so gotta go rest up!  Running bright and early with one of my favorite running buddies.

First week of summer

This time of the year is always strange.  My brothers are still in school for another month, summer training hasn’t really picked up yet, and my internship doesn’t start until the end of the month.  Every year, I have trouble with the transition to summer mode because I’m the type that gets anxious if I have “nothing to do” on a given day.  I tend to feel guilty and unproductive even though the ability to relax is just as important for overall health as things like sleep and exercise!  So the beginning of this past week was hard, but I’ve been able to enjoy the leisure time more each day!

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Highlights of this week:

Miles run: 16
Minutes cross trained: 70
Number of times I went out to eat: ZERO! (I’m really proud of that- trying really hard to be more frugal.)*

*Okay, I did go to Starbucks twice, but only because I had a gift card!

The few miles that I did run felt good.  There was some bunion pain, but the rest of my body didn’t feel as lethargic as I’d thought it would!

One day, a friend and I went on a picnic and enjoyed the beautiful weather.  Another day, I went hiking with another friend.  I read a cliché summer book (The Vacationers) in one three-hour sitting.  We ate dinner outside as a family and tried fruitlessly to keep the mosquitos away with Citronella candles (didn’t work).  I spent hours and hours outside, soaking up the Vitamin D and beautiful weather.  One night brought a counterintuitively peaceful summer thunderstorm.

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I’m trying to cook even more (and be more creative in the kitchen), and my brother has been helping with the food photography because he has a nice camera 😉  This week, I made the pancakes mentioned in the last post…

Lentil stew stuffed sweet potatoes from The Cutting Veg

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Topped with yogurt and fresh basil (sounds weird, tastes incredible)

…and I also sauteed turnip greens for the first time, so as to not waste them.  Yum!

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Roasted turnips and sweet potatoes, fresh tomato, sauteed turnip greens, mushrooms, green onions, and garlic with chicken

I also made copycat Levain Bakery cookies!  I’ve never actually been to Levain Bakery, but these cookies turned out incredible.

Last but not least, I cooked my first live crabs yesterday.  I love crabs and hadn’t eaten them in years!  They were delicious.  What a cool experience.

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Now that I’m at home, I have access to a plethora of foods that were much more difficult to access at school.  We have the seasonal vegetables from our CSA.  Turnips, radishes, spinach, mushrooms, tomatoes, lettuce…all local and much fresher and more flavorful than anything you’d find at the grocery store!  Amazing farmer’s markets.  A semi-stocked pantry (although with two teenage boys and a college runner, nothing lasts long in this house).

This is allowing me to continue to develop my passion for cooking, for which I am so grateful!  It’s also been easier to avoid going out to eat and be more innovative and think of what I can make with the ingredients that we already have in the house.  Three cheers for saving money and eating cheaply, but healthily!

I’m itching to start training for real, but reminding myself to be patient!

“Spring” break

Hello from home!  I’m currently on spring break (can somebody inform the weather?), and the respite from schoolwork is working wonders.  I’ve been reading a great book (Room by Emma Donoghue, upon which the 2015 movie is based), wearing groutfits all day, running/cross training, cooking, and watching more TV than I have in what seems like years.  I just ate four black bean brownies for dessert because they’re delicious and I can.  They’re small; it’s fine 😉

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Black bean brownies from Chocolate Covered Katie!  I added a bit of ground coffee and topped them with melted chocolate 🙂

Three cheers for helpful Apple tech people and a functional computer!   Yet again, apologies for the prolonged blogging absence.  Morning pool workouts, daily training room appointments, and a non-functional computer have added to this semester’s increased schoolwork demands.  I feel like I’m years behind in updating you all about what’s been going on!

Training

Two weeks ago, I ran 32 miles and cross trained for 250 minutes, which included three swim workouts and zero running workouts.  I felt progressively stronger in the pool and in the weight room.  Foot pain persisted.  I was up at the crack of dawn every day for practice and wonky pool hours.

Last week, I ran 43 miles and cross trained for 120 minutes (a mixture of stationary bike and pool), which included two running workouts and one mini pool workout.  I was in the training room every day both weeks- heating, rolling, and doing foot exercises, joint mobility, laser, and ice.

The first track workout back (2/28) went surprisingly well!  3 mile warm-up, drills, strides, 3×800 with 200 jog (2:52, 2:52, 2:50), lap on turf, 4×400 with 60-90s recovery (80, 78, 78, 77), lap on turf, 4×400 with 90-2:00 recovery, (76, 74, 73, 73), 3 mile cool down.  It was exciting and gratifying to hit those splits; pool workouts really do work to keep your aerobic fitness up!  But I was sore for two days afterwards.

My team wrapped up the indoor season in Boston this past weekend with lots of stellar performances!  We kind of fell apart as a team throughout indoor season due to injury and illness, but I’m hoping to regain some of that cohesiveness as outdoor begins.

On Saturday, I drove out to a park that we used to race at all the time in high school to do my long run.  It was beautiful!  Very windy and cold, but the views and trails couldn’t be beat.IMG_4565.jpg

I think I’ve done a good job listening to my body over the past few weeks and not cramming in too much volume (cross training or running).  My goal is to be more careful than last time while increasing the mileage, and I’m going to try like hell to keep the foot pain and inflammation under control.

Other life stuff

For some reason, last week I had the most intense dessert cravings I’ve had in awhile.  All I wanted at night was ice cream, brownies, and chocolate cake.  So I have been indulging those cravings!  My teammate and I went to go watch the high school state meet and cheer on our respective high schools, and we stopped at Whole Foods afterwards because of course we did 😉  This “Mississippi Mud Bar” was incredible.

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On Thursday, I received my acceptance into the business school!!  What a great way to start spring break 🙂  I was feeling very burned out from school- intermediate accounting is kicking my ass- but this served as justification for the grind.  I didn’t mention it in this post , but I applied last semester and was rejected from both the majors and the minors program.  The same weekend I went through a break-up, the business school sent me not one, but two rejection letters.  What a great time 😉  Also, yes, the below picture features the ugly screws I’ve been rocking for the last several weeks.  I cannot wait to get the implants.  Until then, I’m trying to avoid pictures of myself.IMG_4535.jpg

 

I’ve been hanging out with this guy:IMG_4566.jpg

Made balsamic honey glazed salmon, quinoa, and steamed asparagus with lemon for my family tonight:

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The rest of spring break will include a full body massage (so excited!) and a trip to New York before heading back to school.  Then it’s just one short week until (hopefully) my first race since November!  I just want to get a baseline, and as I said before, keep my feet under control 🙂

Time to go finish reading Room!  I will definitely try to post more- now that my computer is working again, hopefully life will be a little easier!  #firstworldproblems…

Weekly Recap + brownie batter oatmeal

Good morning!  After a restless night’s sleep, I woke up way too early this morning (as usual) and went to the locker room to do some yoga and core before sitting down to an incredible breakfast.  I’m taking a much-needed off day from running because my body is complaining loudly.

Today’s agenda includes the usual Sunday laundry, chores, homework, errands, and a Super Bowl party at a friend’s apartment.  My goal for today (and this week in general) is to get ahead on schoolwork so I have more time to focus on doing all the little things, contributing to extracurriculars, and starting to prepare for midterms!

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Brownie batter oatmeal: 1/2 cup oats, 1/2 cup unsweetened vanilla almond milk, 1/2 cup water, 1/2 mashed banana, 1 tbsp unsweetened cocoa powder, and 3 tbsp egg whites.  I added a heaping spoonful of Trader Joe’s chia/flax peanut butter.

Anyway, here is a recap of the past week of training:

Week of 1/30-2/5:

Monday: AM: 7 miles trails, tired so took it kind of relaxed, core routine.  PM: 2 lap warm-up, hurdle drills, 1.5 mile run, hurdle/stride work after and tweaked my right glute.  Total: 9 miles.
Tuesday: 2 mile w/u, 5 x 800 with 1:30-2:30 recovery (2:55, 2:52, 2:51, 2:51, 2:50) last one retro, 20 min c/d.  10 parallel pull-ups.  Stim/ice on glute, NormaTec boots 20 minutes.  Total: 7 miles.
Wednesday: 60 min pool (30 aqua jog, 30 swim).  Sleep-deprived but progressively better.
Thursday: AM: 2 lap w/u, drills/speed ladder, 8 miles fast-ish, 4 x 100m strides, upper body lift in weight room.  PM: 2 miles + foam rolling.  Started using new shoes.
Friday: AM: 2 mile shakeout.  Tight/tired but progressively better.  PM: 20 min w/u, drills/strides, 3 x [4×400] with 60/90/2min rec and a lap between sets (81, 82, 81, 81, 78, 76, 76, 77, 76, 76, 76, 72), 3 mile cool down, ice bath
Saturday: 10 miles on trails.  Terrible.
Sunday: no running; 40 min yoga/stretching/core

Total: 47 miles + 60 min XT + yoga

Honesty time!! I definitely increased the mileage and intensity too fast.  Running-wise, I went from normal mileage (around 55) to 9 miles to 35 miles to 47 miles and workouts.  This is partly my fault, partly my coach’s fault.  Anyway, my body hurts.  Like, everywhere.  Legs are heavy, bunions are killing me, hip flexor is complaining a lot, and everything is tight.  Which is why I’m taking an unplanned off day today!

Sleep was terrible.  Ugh.  I don’t know what else I can do.  I just…don’t sleep.  I journal every night, try to unwind, and go to bed at 10, but I still end up not sleeping.  I feel like I’m wasting time and it’s completely avoidable and hampering recovery and it makes me ANGRY.

On a positive note, both of this week’s workouts were solid!  Also, my roommate ran her first indoor race in two years last night and absolutely crushed it.  She’s had a rough couple months and was so nervous and didn’t believe in herself, even though there were no expectations for this race.  But in the second half, she really came alive and dropped the hammer.  It was awesome to see.  I’m so proud and excited for her.

Throughout the past week, I reapplied to the business school, joined Women’s Initiative in Leadership, and applied (and got accepted) to Spoon University!  I will be researching, writing, and publishing articles about food- and college-related topics, and I’m so excited.

Gotta go get my laundry so that’s all for now!  I hope everyone has a great Super Bowl Sunday!

Outdoor season opener: 3k PR (10:22.00)

Yesterday was my first collegiate outdoor meet!  It was a home invitational, which was super convenient because my dorm is a 5-minute walk from the track and our locker room was literally 20 seconds away.  Everything was right where we needed it to be!

The night before the race, I fueled up with grilled chicken, whole wheat pasta with marinara sauce, a giant salad, and pineapple-glazed carrots.

My race day breakfast of choice was oatmeal with almond butter/cinnamon/chia seeds/raspberries/bananas, plain Greek yogurt, Wawa coffee, and a multivitamin.

 

I ran the 3k along with like 15 other teammates.  The race was at 2:50, so I did my shakeout run at 7:30, ate breakfast (and drank too much Wawa coffee…) at 8:30, lunch at 11:30, watched my friends race the 1500 at 11:45, and headed over to the track for good around 1:15.

We warmed up for 20 minutes and did drills and strides on the infield.  A lot of people scratched, so they combined the 2 heats into one.  We lined up on the starting line, the gun went off, and we were off!

I didn’t feel great from the beginning, but I didn’t feel horrible either.  Honestly, I think it took me awhile to get mentally into the race because on lap 3 I could’ve sworn we were on lap 4, and I was not happy when I realized we still had over a mile to go.

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There wasn’t a clock so I have no idea what any of my splits were.  (Actually, I know my second lap was an 80.  That’s it.)  Oh, well.  Three of my teammates and I worked together for about a mile, and then with 600 to go we really started kicking it in.  I entered the last lap a little ahead of one of my teammates who has a great kick and we battled it out for 300 meters… she ended up outkicking me, but I was happy that I stayed with her and had a pretty strong kick!

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My finishing time was 10:22.00, which was a PR by over ten seconds!  I’m so excited.  That’s 25 seconds down since December and 10 seconds faster than last month.  It converts to roughly 11:04 for 3200, which is over 15 seconds faster than what I ran in high school!IMG_0827.PNG

After the race, we did a workout and a leg lift before stretching, rolling, and ice bathing.  Afterwards, I went out to dinner with my mom and grandma, who had come down to watch me race!

Amazing post-race dinner: steak with Merlot butter, sweet potato fries, and grilled zucchini.IMG_0829.JPG

Followed by the most decadent flourless chocolate cake I’ve ever had.  Paired with vanilla ice cream, strawberries, and cream, this cake was literally a truffle in cake form. IMG_0831.JPG

After not getting very much sleep last night, I woke up this morning, ate a bagel and a clementine, and ran 9 miles to shake out my legs from the race.

My mileage this week was about 49 miles, one mile short of 50 but still the highest mileage I’ve ever run in my life!  And I feel great!!

My mom brought down leftover corned beef, cabbage, and potatoes from their Saint Patrick’s Day dinner, so I devoured all of it after my MR+ today.

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Not the prettiest but SO GOOD (I had two plates…)

The past day after the race has been filled with extremely good food and a distinct lack of sleep, but it’s completely fine to indulge for a day after a race.  Once this weekend ends, it’s back to the grind of healthy food, sleep, midterms, etc. #balance

I’m so excited for the rest of the outdoor season.  I’m fitter than I’ve ever been, and all the hard work we’ve been doing day in and day out is paying off.  Hopefully, injury and illness don’t butt in.  While bad races await me just as good races do, I’ll take it all as long as it pays off in the long run.  All I want to do is contribute to my team.

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!