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. 🙂

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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 6 (52-55 miles + 30 min bike)

Greetings!  Today is a big day- the whole family’s in town, my mom and her husband are having a “wedding” party to celebrate their marriage, and also I hit the highest mileage in months and hammered the shit out of my long run 😉

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Who am I??

Week 6 (6/26-7/2):

Monday:  AM: 7 miles + core.  Legs felt pretty fresh after yesterday’s rest day!  PM: 2 miles + 1 hour slow flow yoga class at Mind the Mat
Tuesday:  AM: 8 miles on sidewalks/bike path. Drills + strides.  Lift day 1- felt strong, going to be sore.  PM: 2 miles, tired but gradually better.  Some negative personal thoughts.  Boo.
Wednesday:  5 miles W&OD bike path.  Sore, tired, but decent run.  Didn’t do 30 XT double because felt like body needed a break.
Thursday:  AM: 7 miles on sidewalks/bike path.  Felt good!  10 min core.  PM: 30 min bike, some random intervals thrown in.   Lift day 2- went well!  I did 26 out of 36 chin-ups unassisted…the most ever!
Friday:  AM: drills, 8 miles on bike path, strides.  Didn’t feel great for most of it.  PM: 2 miles @ 8:00 pace on treadmill.  Started crappy, finished better.
Saturday:  “Carry the Flag” 5k in Georgetown with my 9-year-old neighbor.  He sprinted the first 100m and then wanted to stop.  We ran/walked a stellar 29:35.
Sunday: 11 miles on the bike path…hammered the whole run and hit 6:40s on the way back…and it was 80 degrees and 80% humidity.

Total: 52-55 miles + 30 min bike
 
I LOVE this mileage right now.  I love it love it love it.  My feet felt (comparatively) fantastic even though I completely slacked off on rehab stuff…hehe.  There’s something magical about orthotics.  This week’s running routes were quite boring and hard surface-y because I stuck to the bike path/sidewalks…didn’t get a chance to drive to soft surfaces because I don’t have time (have to hurry over to dog-sitting right after morning runs).
I didn’t sleep super well this week and actually felt really out of it on Friday and Saturday.  Got home really late some nights due to evening work shifts and dog sitting.  Also, my body image and attitude towards food has been in the toilet (for me).  Just keeping it real.  It’s been weird.  But today’s long run was a kick in the pants and helped me remember to focus on getting stronger and training properly rather than stupid negative body/self-talk.  I’m HELLA STRONG, man!  Gotta remember that!
This week’s weather was humid as heck and some days were really hot.  Classic.
My neighbors convinced me to run a 5k with their son yesterday, and it was definitely an experience…I’m not sure if I should actually count it towards mileage because we walked at least half of it.  But it was a learning experience for me because I had to figure out things to say and do to motivate a 9-year-old to not quit/die.  Learned a lot!
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Not sure what’s going on in this photo but we’ll roll with it

Today’s long run…ooh.  The rest of the week’s runs were really boring, honestly, and I wanted to spice it up, so I actually used a GPS for once and hammered the run from the beginning (which was definitely not boring!).  I ran on the bike path again because I’m too lazy to come up with new routes….was wondering why it felt so hard and looked at my splits at the end and literally came to a dead stop in the middle of the street and said “What the heck?”  The last 5 miles were in the 6:40s.  I never do that.  It all makes sense now.
So happy to be back at this mileage/training…excited and apprehensive for workouts to start…and I’m gonna take tomorrow’s runs eeeeasy.
Other highlights from this week:
My friend turned 20 and had a “Roaring 20s” themed birthday party.  It was awesome.  She is a walking Pinterest board.
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I made some homemade vanilla espresso raw almond butter…yessss.  Much better than paying $14 for one jar of Wild Friends…sorry Wild Friends, I love your nut butter but not that much.
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Oats eaten out of not-really-empty peanut butter jars are the best way to go.
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Excited for the weeks to come!  Workouts will start on Tuesday, and I hope that I will find people crazy enough to run them with me!

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.

“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…

Feliz Navidad

Good morning!  I hope everyone had a wonderful Christmas, religious or secular or whatever your lifestyle preferences entail.  My family hosted our extended step-family, complete with four babies under the age of two.  The house was loud.  My dog was confused.

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Christmas Eve brought foggy, rainy, miserable conditions– perfect for an 8 mile run with my friend from high school!  The normally packed bike path was completely deserted and a bit spooky.  Later on, we partook in our normal tradition of making homemade pizza, then attended the night church service.  We also exchanged ornaments that represented something meaningful that happened to each person over the past year.  I got a running wings ornament (shocking!), my brother received a driver’s license ornament, etc.

On Christmas morning, my family managed to sleep in until 7 am!  Unheard of.

After opening stockings, we cooked a huge breakfast of pancakes, scrambled eggs, bacon, fruit salad, and coffee and tea.  We finished opening gifts- among mine were Run Fast Eat Slow, a Trader Joe’s gift card, and a Wawa gift card!  Then, I went out for my long run.  It was supposed to be 11 miles, but I forgot to look at my watch until I was way past the turnaround point.

I stopped before I got back to my house so as to not go over mileage too much, but I still ran 11.29 miles at 7:06 pace.  Whoa.  The run went pretty well- I didn’t realize I was going 7 minute pace until I looked down at the halfway point.  The last three miles were pretty hard, and my feet, calves, and hamstrings really hurt from the sidewalk pounding. I also ran in a Santa hat the entire time 😉

The rest of the day was spent preparing for the Christmas dinner! (and maybe reading Run Fast Eat Slow cover to cover.)

The 100% homemade feast: turkey, gravy, cranberry sauce, roasted vegetables, mashed potatoes, two kinds of stuffing, crescent rolls, beef wellington, vegan eggplant/mushroom roast, apple crisp, pumpkin pie, and vegan almond butter brownies.

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Overall, Christmas was lovely and hectic 🙂

Anyway, here’s a recap of the past week of training: (12/19-12/25)

  • Monday: AM: 4 early morning treadmill miles.  PM: 5 miles + core.  Felt good on both runs. Probably should’ve gone slower during the afternoon one.
  • Tuesday: AM: lift day 1.  PM: 9 miles sidewalks…middle 4 miles with former teammates/high school team which was fun!
  • Wednesday:  4 early morning treadmill miles, took it pretty easy, sore legs.
  • Thursday: AM: 6 early morning miles outside in the dark with a snazzy flashing arm band, felt good.  PM: 30 min bike + lift day 2. I did 20 total unassisted chin-ups.
  • Friday: off
  • Saturday: AM: 8 miles with my friend Noah, rainy, cold, but fun. PM: 2 miles, mentally I didn’t really want to, but I got it done.
  • Sunday: 11.29 miles at 7:06 pace
Total: 49 miles, 30 min bike
Last week, I started working an internship four days per week from 8-4 pm.  The commute takes about an hour when traffic is bad (which it usually is…shoutout to DC)  This means that on the days I work and run, I have to wake up early to get my run in, then commute/work from 7 am to 5 pm, then do whatever double or other training I have.
On Thursday, I had to bike and lift after work, and I got stuck in DC traffic until past 5.  I was starving, angry, and changed my mind 37 times on the way home about whether I would actually go bike and lift.  I ended up making a pit stop at the grocery store, devouring a bar, hammering out my cross train and lift, and getting home at 7 pm, at which point I crashed really, really hard.  I have a new respect for all the dedicated athletes who work full-time and have terrible commutes.  This shit is hard!
Back to the grind tomorrow.  Happy Holidays 🙂

Holidays and Killer Core

Happy Monday!  My face has finally unfrozen all the way from the numbing and surgery, so here is a shameless selfie from the Christmas party we hosted last night:

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My internship starts for real on Wednesday, so today involved some paperwork and drug testing.  I woke up at 5:45 am, ran 4 miles on the treadmill at 7:45ish pace, and drove out to the office.  I don’t love the treadmill, but I’ll have to get used to it over these next few weeks…

After getting home around mid-morning, I made a delicious, but aesthetically displeasing lunch (sweet potato, rotisserie chicken, roasted brussels sprouts, boiled carrots, and unpictured apple and peanut butter), and found seasonal Wild Friends peanut butter at TJ Maxx!  I went there in search of a blazer and gray pants and came out with crew socks and seasonal peanut butter, but…it happens.

For my second run of the day, I ran 5 miles through city streets and my high school track.  I stopped a million times at stoplights and to talk to former teammates and coaches, but it was a good run, and I went pretty fast.  Afterwards, I did core!  My new favorite core routine takes about 12 minutes and really works 🙂

Killer Core

  • 1 minute straight arm plank on swiss ball
  • 1 minute of bird-dogs (switch sides halfway through)
  • 10-15 rolls on the ab wheel
  • 30 seconds of toe touches + 30 seconds of penguins
  • 1 minute side plank each side, with movements or weights

Repeat x 2

The first time I did this routine, after getting stuck in a rut with the same 10-minute routine, I was sore for four days!  It even hurt to do things like close a window 😉

As I mentioned previously, we hosted our first holiday party in the new house last night!  But first I ran ten miles.  My friend from high school joined me for five of them, and I did five more on my own.  The party was fun and filled with good food- chili, cornbread, ham, apple cider, cranberry chevre, camembert, gingerbread, sugar, and chocolate chip cookies, etc.  However, one long run + four hours of intensive socializing (and having the same conversation about college with 30 different adults) caused me to crash real hard around 8 pm, so I took a quick power nap/rest before bouncing back!

I’m going to savor my last day before the work grind truly starts by spending tomorrow at the gym and with friends.  Then, it’s time to enter the land of meal prep, 5 am (and 6 pm) treadmill runs, and trying to dress like a real adult 😉

Last week before REGIONALS

Happy Sunday!  I spent the morning at a new cafe across from my dorm reading about devalorized femininity in the military and studying for an accounting midterm.  The coffee shop’s aesthetic was amazing; the prices and products, not so much.  This afternoon will be spent checking more things off the to-do list but also relaxing 🙂

The past week has been interesting.  Physically, both my workouts were good and my runs felt fine.  I belatedly switched to new trainers and SuperFeet inserts, so my legs and feet have been sore.  Emotionally, I was a little bit rollercoaster-y.  Gotta love feelings :/

Week of 10/31-11/6:

  • M: AM: 3 miles + core.  Started using new shoes.  PM: 2 lap w/u, speed ladder, hurdle drills, 7 miles, 4 x 150 strides, pull-ups/push-ups/dips, 10 min yoga.
  • T: 20 min w/u, drills, strides, 2 miles controlled up-tempo (~12 min?), 6 min run back to track, 2 x [1000, 600] with 2 min rec.  3:30, 2:00, 3:29, 2:00.  Felt pretty controlled.  3 mile c/d, lower body lift in weight room.
  • W: 5 miles trails + core.  PM: massage on tight quads and calves.
  • Th: AM: 2 lap w/u, speed ladder, hurdle drills, 7 miles, 6 x 100 strides, upper body lift in weight room.  PRed in amount of unassisted chin-ups (17 out of 24) and underhand cable row!  (The next day I was very sore.)  PM: 3 miles
  • F: 20 min w/u, drills, strides, 2 x 800 w/ 200 recovery run (2:48, 2:49), 3 x [4 x 400] w/ 60s rest first set, 90s second set, and 2:00 last set.  [80, 78, 77, 77], [76, 75, 75, 76], [75, 75, 75, 75]. Very windy!  Focused on cycling/turning over quickly.  3 mile c/d
  • Sat: shorter long run 9-10 miles.  Not great.
  • Sun: off
Total: 54ish miles.
Both my workouts were good; it’s fun being able to hit paces you couldn’t hit even a few weeks ago!  On the other hand, Saturday’s (shorter) long run was pretty bad.  But afterwards, my teammate’s parents hosted a delicious brunch at their cute house.  Bagels, banana bread, fruit, yogurt, spreads, French toast bake, coffee, amazing apple cider melded with orange zest…  And their house was straight out of a Pottery Barn catalogue.

PSA: My mom finished her first marathon!  She is officially a marathoner 🙂

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The finish of the 2016 Marine Corps Marathon

Another highlight from the past week includes the best oats of my life:

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The secrets to the best oats ever:  Use almond milk, and cook shredded apple directly into the oatmeal.  I microwaved 1/2 cup oatmeal, 1/2 cup water, 1/2 cup unsweetened vanilla almond milk, and a splash of vanilla extract halfway, added the shredded apple, and finished cooking the oats.  I then added cinnamon, pumpkin pie spice, and the rest of the apple.  They were unbelievably creamy and amazing.

Last night, my roommate and I cooked dinner in the dorm before going to see “The Girl on the Train.”  I read the book so I knew what was coming, but the ending…damn.  It was cringe-worthy in the best way.

Dinner: pan-seared steak, spaghetti squash with basil/onion marinara, sauteed zucchini, and roasted Brussels sprouts.

We leave for NCAA D1 Regionals in just a few days, and I couldn’t be more excited!  I can’t believe it’s almost here!

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 10: HUMIDITY

Hello!  I just wrapped up my tenth week of summer training with 12 miles on the bike path.

Summer 2016 week 10 (7/25-7/31):

Monday: AM: 7 miles, SUPER humid so took it easy and felt good, drills, strides, core.  PM: 3 miles easy treadmill, felt good.
Tuesday: 20 min w/u, drills, 4 x 6:00 w/ 1:30 recovery, 20ish min c/d.  So humid again!  Legs were tired/heavy in the second half but overall pretty good workout.
Wednesday: 60 min stationary bike, felt nauseous/crappy.  Light strength circuit afterwards.
Thursday: AM: 7 miles, felt eh.  PM: 3 miles treadmill, short upper body circuit.
Friday: 2 mi w/u, drills, 24 min tempo on canal, 4 x [:30, :30], 2 mi c/d.  Felt tired but decent during the workout…for some reason, the rest of the day I was a zombie! 2+ hours of naps.
Saturday: 3 miles, abs/yoga
Sunday: 12 miles, felt strong in the second half, big negative split.

Total: 53 miles + 60 min bike
This week was kind of weird…Monday and Tuesday were normal but on Wednesday, Thursday, and Friday, I felt really out of it on my runs/XT.  Saturday was normal recovery and Sunday’s long run was surprisingly good, especially the second half…got into a groove thanks to a great playlist. 😉  Just felt run-down this week…I think part of it is the extreme heat/humidity and part of it is body imbalances.
Memorable moment: on Monday morning, I walked out of my house at 6:45 am to run and wasn’t sure if I had walked outdoors or into a sauna.  It felt like a hot tub.  This pretty much sums up the whole week weather-wise…
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I bought a box of the new nut-butter-filled Clif bars (coconut almond butter), and they’re so good!

Additionally, I spent three days dog-sitting for my friend, and her house is really close to both Whole Foods and Trader Joe’s…if I lived there, I would have zero money.  But I found the seasonal Siggi’s flavor- strawberry and basil!  It was pretty good, but the basil could be more prevalent.

Also played her piano for awhile…

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During the month of July alone, I ran over 230 miles (not counting cross training and hiking).  I worked over 100 hours.  I ate approximately 30 bowls of oatmeal and 30 bowls of ice cream 😉  Took too many power naps to count.  “Officially” started dating someone.  Read books and played the piano and watched the Olympic Trials.  It’s been a pretty good month.  And the best part is…five days until I see all my teammates, and just THREE WEEKS until I move back to school!!