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

#dead

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#beenlisteningtomilkychancefor3hours

#revived to write this post ūüėČ

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 ūüėČ ¬†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 ūüėČ

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

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 ūüėČ ¬†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 ūüôā ¬†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 ūüėČ ¬†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 ūüôā

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 ūüėČ

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 ūüôā

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 ūüôā

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 ūüôā

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 ūüėČ

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 ūüėČ

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 ūüôā

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 ūüôā

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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‚Äôt working, so I can‚Äôt do homework‚Ķwhat a shame, right ūüėČ

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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, ‚ÄúI don‚Äôt know why they told you that. There‚Äôs a train tomorrow morning, but no bus tonight.‚ÄĚ

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 ūüėČ Oh, well! It was great to be home for a little bit.

Tuesday‚Äôs 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. ūüėČ ¬†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 ūüėČ ¬†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!!

 

 

Summer Training Week 8: 58 miles

Happy National Ice Cream Day!  My shift tonight is going to be crazy.

Okay, I had no idea what summer training week we were on, so I wrote “6” in the title for this post…then I realized it was the end of week 8. ¬†How has it already been 8 weeks of summer training??

Summer 2016 week 8 (7/11-7/17):

Monday: AM: 7 miles bike path, drills, strides, upper body strength.  PM: 3 miles bike path
Tuesday: 20 min hilly w/u, fartlek (7-5-7-5 with 2 min rec), 20 min c/d
Wednesday: 3 miles + small hike
Thursday: AM: 7 miles bike path, drills, strides, upper body strength.  PM: 3 miles treadmill, some planks
Friday: AM: 2 mi w/u, drills, 24 min tempo, 2 mi c/d, ice bath.  PM: 2 mi treadmill, leg lift.
Saturday: 3 miles (went too fast), 15 min yoga, 5 min planks
Sunday: 12 miles bike path

Total: 58 miles + small hike

So I didn’t quite hit 60 this week, but that’s okay! ¬†It’ll come. ¬†On Wednesday, I was really tired and had an 8 am dentist appointment to get cavities filled–I’ve never had cavities before :(( –so I only did 3 miles instead of 5.

Both my workouts started out¬†eh¬†and got progressively better. ¬†Tuesday’s workout was straight downhill for the first half and straight uphill for the second half, but I felt really strong on the last 5-minute section! ¬†And on Friday, I was mentally negative throughout the first half of the tempo, but I realized “I¬†can¬†kick butt on this workout” during the second half.

Saturday’s 3-mile recovery run with a friend was way too fast. ¬†Afterwards, we did yoga and core and went for brunch, and I had my first acai bowl! ¬†Sunday’s 12 miles were done all alone…but oh well.

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Acai bowl!  Source: Yelp 

My youngest brother’s birthday party was yesterday, and my mom and other brother made an amazing cake! ¬†Three layers- chocolate cake, chocolate ice cream, chocolate cake- with vanilla and chocolate buttercream frosting, chocolate shavings, and strawberries.

Not much else to report, went on some outdoorsy adventures and read¬†How to Start a Fire¬†by Lisa Lutz. ¬†It was okay, but I didn’t love it; the characters were sometimes weak, and the ending felt like a rushed cop-out.

Probably going to drop the mileage down this next week!  I talked with my coach about throwing some more cross training in there.

Summer Training Week 6: long run gets longer

Summer 2016 week 6:

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

Total: 50 miles, 7 mile hike

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

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

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

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

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

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

Training recap (2/22-3/6)

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

Oops.

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

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!