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!

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Spring semester! + a setback

Hello from campus!  I moved back into the dorm on Sunday afternoon, and spring semester classes started yesterday.

This semester, I’m taking three business classes and two Spanish classes.  I just declared a Hispanic Studies major yesterday, and I’m currently a marketing minor with the hopes of becoming a double major!  This semester’s class schedule is a little funky, and I’m going to have to miss the lifting sessions with the team 😦 but on the plus side, I have no class on Fridays!  I also have 4 and a half hours between classes on Tuesdays and Thursdays, which is why I have time to write this post!

I’m a little apprehensive about the intensity of my courses, but I’m also looking forward to them.

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Last week’s training (1/9-1/15):

M: 3 miles after work + core/yoga
T: AM: drills, 7 early miles, strides.  Went well!  PM: 2 miles to gym + lift day 1.  Felt a little burnt out from the day.  Total: 9 miles.
W: workout with teammates on canal.  3 miles warm-up (too fast…), drills 3 x [9 min progression, 5 min maintenance].  First two sets were rough but I pulled my head out of my butt for the third set and it went really well.  2 mile cool down.  Total = 11 miles.
Th: AM: 5 early miles.  Legs were very heavy/feet sore from the day before.  Not a great run overall, but some good moments.  Core afterwards.
F: AM: drills, 7 early miles, strides.  Felt awesome! Last work day!  PM: 4 miles, felt awesome again! + upper body lift stuff.  Total: 11.
Sat: 3 mile warm-up, drills, 2 x 200 (37, 36), 3 x [1000, 600] with 2 min btwn intervals and a lap btwn sets.  3:37, 2:04, 3:36, 2:01, 3:35, 2:01.  2+ mile cool down.  Feet hurt on cool down.  TBH just wanted to be done the whole time… Total = 9ish.
Sun: 8 miles– feet were in absolutely horrible pain and I ran so slowly and was limping and wincing the whole time.  Finished up with 40 min bike and they were not in any more pain, so it’s definitely the impact.

Total: 56 miles + 40 min bike.
I unexpectedly had two awesome runs on Friday, but that was where it ended.  For Saturday’s workout, I kind of wanted to be done the whole time and chose all the shortest options.  My toes started to hurt a lot on the cool down, and Sunday’s long run only made it epically worse.  Three miles in, I was wincing and limping, but I was on an 8-mile loop and couldn’t go any shorter.  I finally got back to campus and limped to the bike, where I finished the “long run” with a pain-free 40 minutes.
So for the past few days, I’ve been putting in hours on the bike and in the pool, and yesterday I got to use the Alter-G (anti-gravity treadmill) for the first time!  I ran 4 miles at 75% bodyweight.  Unfortunately, it didn’t help much.

My toes feel inflamed and stretched out, if that makes any sense, and I’m continuing to experience a lot of bunion pain.  The athletic trainers haven’t really been able to pinpoint a cause, either, but I seem to be experiencing a lot of symptoms of metatarsal bursitis, so maybe I’ll ask about that.

I also need to remember not to go too hard with the cross training.  This morning, the last thing I wanted to do was get on the infernal spin bike in the windowless room.  I was miserable and exhausted for an hour.  Mentality is key!  This is just a minor setback 🙂