Happy Sunday, friends! I know in years past I’ve started the weekly summer training recaps a little earlier in the summer, but our new coach and my injury comeback have resulted in this past week marking “Week 1” of summer 2018 cross country training 🙂 My recaps will obviously look a little different than the past 3 years because I am not just building mileage and starting workouts; I’m starting to just be able to run again! Also, I’m limited in the quantity of what I can do on the weekends by our travel plans and the fact that the gym is closed on Sundays (“Long run” day).
Week 1 (6/4-6/10)
- Monday: AM: Walk-to-run (5 min walk, 6 x [2 min walk, 2:30 run], 5 min walk) + 30 min stationary bike. PM: Circuits + 30 min bike.
- Tuesday: 55 min bike with pick-ups.
- Wednesday: AM: Walk-to-run (5 min walk, 6 x [2 min walk, 3 min run], 5 min walk) + 30 min bike. PM: 30 min XT (20 bike, 10 erg) + full body lift.
- Thursday: AM: 60 min bike. PM: lots of walking in Málaga.
- Friday: AM: Walk-to-run (5 min walk, 7 x [3 min run, 2 min walk], 5 min walk). Later: 8 miles of hiking/walking in Málaga.
- Saturday: off but walked almost 6 miles around Málaga
- Sunday: 70 minute aqua jog in the ocean
Total: 7 running miles + 305 min XT + 8 walk/hike miles I’m counting
I’m not really sure how much to count the “walking miles” (like the “walk” portion of walk-to-run, and the hike) so I’ll just count a portion of them, haha 🙂
This was the second week of my walk-to-run program. My athletic trainer sent me a plan at the beginning of the semester that I have been adjusting a little bit because it was made for people that have been out for 8+ weeks. I don’t want to be too aggressive, but I think I can build up to “real” runs a little quicker than the plan entails.
I was planning on doing a full-on bike workout on Tuesday, but my body felt pretty terrible, so I struggled through a regular bike session with some pick-ups. I felt a lot better on Wednesday, and I even tried out the erg machine for the first time!
On Thursday, I used the elliptical for the first time in forever (during my injury, my doctor told me I was not allowed to use the elliptical), and it was noticeably harder on my foot than the bike but I enjoyed standing nonetheless. After a viciously difficult exam on Thursday, three of my friends and I jetted off to Málaga for the weekend.
Friday brought another walk-to-run and then a long day of hiking and exploring. I crashed in the afternoon but revived for a trip to the beach and a late dinner. It was nice to cook in our Airbnb! We made a classic appetizer of toast with tomato and olive oil, followed by the main dish of pesto pasta with sautéed zucchini, carrots, spinach, and tofu.
I took Saturday off from training, but we still walked almost 6 miles. The day’s adventures included a sunset catamaran cruise, dolphin sightings, The Parent Trap, and midnight ice cream and birthday cake.
Unfortunately, due to a sleep-mate issue, I hardly slept this weekend. Also, we had a little bit of a fiasco this morning before we left to catch our train. We got back around 1 pm, I hightailed it to the ocean and aqua jogged for 70 minutes, and as a result of all of the above, I feel sick and have completely slacked on the stretching.
Overall, this was a decent “first week” of training! While I lacked workout efforts, I had a good lift and increased my running and made it through a long-ish aqua jog alone today 🙂
However, I reaffirmed for myself that I strongly prefer sleep and stretching over late nights and too much alcohol. Málaga was super fun and I have no regrets, but I’m excited to rest and fuel my body well!
Things I did well:
- Sticking to my walk-to-run schedule
- Self-motivation during the week
- Listening to my body and resting when it didn’t want to double or lift
Things I would like to do this coming week:
- Be kinder to myself about my body
- Don’t overindulge based on peer pressure
- Spend less time perusing Instagram. Do yoga/meditation instead 🙂
- Sleep, stretch, and roll more!
- Increase running but stay patient. And actually do your rehab exercises.
Until next week, folks!