Summer Training Week 2

Happy Sunday!  I hope everyone had a great week.  It’s a beautiful June morning here, and I’m suffering from a mild case of wanderlust 😉 so I’m listening to a road trip playlist while writing this post and pretending I’m cruising down the open road.  Today was a typical Sunday- took the day off from running, went to the farmer’s market, did some wedding planning with my mom’s best friend, and went to a yoga class.  My family is going out to dinner in a little while 🙂

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Farmers’ market haul!

Week 2: (5/30-6/4)

Monday: AM: 5 miles + core circuit. Some bunion pain.  PM: 3 miles.
Tuesday: glute activation, drills, 4 miles into 20 min bike + lower body lift
Wednesday: AM: 60 min bike.  PM: 30 min yoga
Thursday: AM: 5 miles with friend @ 7:15 avg.  PM: 30 min bike + upper body lift.
Friday: 6 miles with friend, glute activation, drills, strides
Saturday: 7 miles + core, started easier and felt progressively better
Sunday: off, yoga class

Total: 30 miles + 110 min XT + 2 yoga sessions

Overall, this week went pretty well.  Mileage is still low.  My foot is still hurting on every run- it seems like once I hit the 30 minute mark during a run, the bunion pretty much decides that it doesn’t want to do it anymore.  Ow.  Still feeling strong during strength sessions, though!

I had a few runs this week that were faster than they should have been, so I made an effort to go easier on Saturday, and it felt a lot better.  It’s important to keep most of the mileage at maintenance effort right now in order to keep feeling good, getting strong, and building mileage!

In non-running-related news, I decided to go back to work at the ice cream and coffee place I worked last summer!  Had my first shift back on Friday night: 5-10:30 pm.  It was super busy, but I was reunited with the best ice cream ever (cinnamon, and coconut chocolate crunch.  Heck yes).

Also, we spent all day at my brothers’ tae kwon do black belt exam, and after five hours of testing, they both passed!  My youngest brother earned his first degree black belt, and my middle brother earned his second degree!

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Goons

Also made macarons with two good friends earlier this week.  I’m not a huge macaron fan, but they turned out well!  Turns out my family isn’t a huge macaron family, either…three days later, all of the macarons I kept are still sitting on the plate.

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Mileage will continue to increase in the coming weeks, albeit slower than last year’s progression.  I think I’ll hit somewhere in the mid-30s this week.  Additionally, I’m going to try to get in the pool at least once instead of just cross training on the bike every time.   The weather is supposed to stay mild (and rainy), which is encouraging.  I’ll also be working more and writing for the remote writing intensive!

Summer Training Week 1

It’s that time of year again- summer training recap time!  I’ve done this for the past two years, and it’s fun to be able to look back at training from past years.

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Nutrition is an important part of summer training, so here is a pretty parfait 🙂

The 16-mile week doesn’t really count, so I’m going to say that last week was my first week of summer training 🙂

Week 1: (5/22-5/28)

Monday: 4 miles on bike path + some yoga
Tuesday: 4 miles into 30 min bike + lower body lift
Wednesday: 60 min bike
Thursday: 5 miles on bike path + drills and strides + core.  First run in new shoes.
Friday: 4 miles into 30 min bike + upper body lift
Saturday: 6 miles on bike path
Sunday: off

Total: 23 miles + 120 min XT

This first week was okay.  The runs and cross trains felt fine, but unfortunately my bunion really hurt on almost every run.  At home, I don’t have access to the laser and stim/compex and other resources that the training room provides, so I’m going to have to get creative with treatment to keep this pain under control.

What I can do: warm Epsom salt foot soaks, ice baths, rolling, stretching/mobility, topical anti-inflammatory treatment.

On a more positive note, both lifts went really well.  We jumped right back into the full lift routine, so I was so sore after Tuesday!  My hamstring felt like it might rip off my body.  But the soreness has subsided, and I have a nice baseline for my fitness.  I’m excited to get stronger this summer!

Non-training highlights from this week:

A couple of my teammates came up to visit, and we explored Georgetown on an overcast day:

Jazz in the Garden on the Mall with a friend:

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I made cha siu baos from scratch for the first time (it was a two-day process, but so worthwhile):

…and my mom and I went shopping (*groan*) and explored our favorite farmer’s market (*cheers*)!

My goals for this coming week include:

  • Spend less time on my phone, especially before bed
  • Be proactive about bunion pain
  • Two yoga sessions and glute activation
  • Try to get more quality sleep!  I wake up naturally at or before 6 am, so I need to go to bed early to account for this
  • Continue quality nutrition
  • Start my remote writing internship!
  • Focus on non-cooking hobbies as well, such as playing piano, knitting, reading, and writing

 

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!

Summer Training Week 1

I figured I’d write similar recaps as last year for this summer!  Can you believe it’s been a year since I first started college training?  I remember getting my schedule for the first time last year and feeling apprehensive out of my mind upon seeing “39 miles” for week 4.  And here I am, approximately 2,000 miles later!

Summer 2016 week 1 (5/22-5/29):

  • Monday: 4 miles, abs, push-ups/pull-ups/dips, 20 min yoga
  • Tuesday: 5 miles, leg lift
  • Wednesday: 60 minutes pool (40 swim, 20 aqua jog), abs
  • Thursday: AM: 4 miles, push-ups/pull-ups/dips. Very humid and didn’t feel great. PM: 6 mile hike with friends
  • Friday: 5 miles, abs.  Super humid and tired from hike/sun
  • Saturday: 60 minutes stationary bike
  • Sunday: 6 miles, abs.  Hot.

Total: 24 miles, 120 min XT, 6 mile hike

This week’s runs were all pretty short, but some of them felt loooong.  I’ve never done well in the heat or humidity, and I need to re-acclimate to both!  Trying to keep the “if 5 miles feels this hard, how am I going to do 12??” thoughts out of my mind 🙂

I’m also trying to spend time outdoors in the heat in order to acclimate further!  We went to Roosevelt Island the other day, and it made for a beautiful afternoon walk.  “The nation behaves well if it treats the natural resources as assets which it must turn over to the next generation increased and not impaired in value.”

Nutrition-wise: I ate fairly well for most of this week, but then we had a little dinner party on Saturday night.  My mom went crazy with the cooking and I went crazy with the eating 😉  So I’ve needed a few days to recover from that.  Also, now that I’ve entered the base-building phase, I’ve been playing around with my macronutrient goals and seeing how 45C/30F/25P works for me once again.  I’ll let you know!

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Can we take a minute to appreciate how photogenic this breakfast is?  I tried Kodiak cakes for the first time, and they were a delicious, protein-packed breakfast with some butter, maple syrup, and melted frozen raspberries.  Along with coffee and Greek yogurt, of course. 😉

I also made zucchini oatmeal for the first time (meh…at least it was pretty) and then a “waffle” made out of egg and shredded zucchini.  It was pretty much a waffle-shaped frittata!

I start working on Tuesday, so I’m not sure how much weekday free time I’ll have to check things off on my summer bucket list…which keeps getting longer as I spontaneously add whatever I see that looks interesting!  It’s like three pages long…oops.  This week, in addition to working, I have 32 miles and four cross training days on schedule.

 

 

Happy New Year! (3 days late…)

Looks like my procrastinatory publishings aren’t going to change much in 2016…

Happy New Year!  Wow.  It’s 2016.  My last full year before my twenties…oh man.

Quick review of 2015:

2015 was full of ups and downs, running and otherwise.  I was accepted into my first choice college and got to join an amazing team that I absolutely love.  I got injured, made stupid decisions, fought with my family, turned eighteen, turned in my IB Extended Essay, went skydiving, graduated high school, received my IB bilingual diploma, went back to California over the summer, lost some friends, gained a lot more, ran more mileage than I ever have in my life, raced my first 6k while redshirting the cross country season, and raced in uniform for the first time.  I finished my first semester of college! (Haven’t worked up the nerve to check my grades yet…)

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2015 has left me half an inch taller, faster, happier (when I’m at school), and more knowledgeable.  I have some vague ideas about resolutions for 2016 but nothing definitive yet.  I’ll let you know as they develop further.


Training recap 12/28–1/3:

Monday 12/28: 6 miles with friend, drills, strides, upper body + abs
Tuesday: 20 min warm-up, drills, strides, 6 x 800m with 80-90s recovery, 20 min cool down.  Total: 8 miles
Wednesday: 60 min XT in pool with friend, 10 min drill, balance circuit
Thursday: 5 miles with friend, drills, strides, upper and lower body strength
Friday: 20 min warm-up, drills, strides, 3 mile pace run (6:35, 6:30, 6:08), 20 min cool down, abs
Saturday: off
Sunday: 10 miles @ 7:22 avg

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Not sure what happened with that 0.02

Today’s Church of the Sunday Long Run wasn’t stellar, but it wasn’t horrible.  My legs felt tired for the first, like, 8 miles… Also, my left Achilles was bothering me, especially during the second half of the run.  You know that feeling where you’re tired on a run so you push it because you think you’re going slow, but it turns out you’re running a completely normal pace so you just end up exhausted from pushing it and going too fast?  Yeah, that about sums up my long run today.

Total for this week: 37 miles running, 60 min XT

In-season training weeks 5-8 (36, 35, 41, and 41 miles)

Wow, I’m a terrible person because I’m four weeks behind on my training recaps!  So sorry.  College is hard.

I have 20 spare minutes to catch up!

Week 5:

Monday 9/21: 5 miles, strength circuit
Tuesday: 5 miles @ 7:40 pace, abs
Wednesday: 60 min cross training
Thursday: 6 miles, drills, strides, strength circuit, 30 min stationary bike
Friday: 2.75 miles warm-up, 4 mile pace run (6:32, 6:34, 6:16, 6:12), 2.35 mile cool down (Total: 9 miles)
Saturday: off
Sunday: 11 miles

Total: 36 miles running (low b/c hamstring), 90 min cross training

Week 6:

Monday 9/28: 6 miles, drills, strides, strength circuit
Tuesday: First track workout of college! 20 minutes warm-up, 2×800 (3:03, 2:52), 2xmile (6:08, 6:08), 2×800 (2:51, 2:50), 3×400 (82, 80, 80), 12 minutes cool-down.  Total: 9-10 miles.
Wednesday: 60 minutes cross training
Thursday: 6 miles (3o min run, 8 x :60 hard, :30 easy, 6 minute run), strength circuit, 30 minutes cross training
Friday: 4 miles
Saturday: Road race 5k with teammates.  20 minutes warm-up, 5k in 19:21, 10 minute run, 7 x :60 hard, :30 easy, 10 minutes cool down.  Total: 10 miles.
Sunday: 30 minutes biking

Total: 35 miles running (low b/c hamstring), 120 minutes cross training

 

Week 7:

Monday 10/5: 10.2 miles beautiful solo long run @ 7:30 pace (digestive issues though)
Tuesday: 5 miles, strength circuit
Wednesday: 60 minutes cross training
Thursday: AM: 2.6 miles warm-up, fartlek workout (4.5-5 miles), 3 miles cool-down.  PM: 2 miles.  Total: 12 miles.
Friday: 6 miles, drills, strides
Saturday: 8 miles
Sunday: off

Total: 41 miles running, 60 minutes cross training

Week 8:

Monday 10/12: 2.6 miles warm-up, 2.6 miles “brisk”, 2 or 3 x 3:00 hard, 2:00 easy (did not finish the rest of the workout), 12ish minutes cool down (Total 8ish miles)
Tuesday: 6 miles, drills, strides, strength circuit
Wednesday: 60 minutes stationary bike (probably 80 minutes total bike though)
Thursday: 6 miles, drills, strides, yoga, 30 minutes biking
Friday: Pre-meet (4 miles), 4 short strides
Saturday: 2.5 miles warm-up, first 6k race in 22:52, 2.5 miles cool down
Sunday: AM: 5 miles.  PM: 3 miles.

Total: 41 miles running, 110 minutes cross training, 20 minutes yoga

Comments: My hamstring has been bothering me on and off for several weeks, but I’ve pretty much been able to train through it (knock on wood!).  First real (and first 6k) race was on Saturday 10/17!  I’ll recap it next post!

Training weeks 2 and 3 and BEACH!

What a tragedy!  I originally typed up my entire week 2 training recap eight days ago, but I left for the beach before I published it, and somehow it was deleted.  My last post already recapped half of that week, so this will be much more concise.

Week 2 recap:

Monday 6/29: 5 miles @ 8:25 avg pace
Tuesday: 6 miles @ 8:13 avg pace, 35 min stationary bike
Wednesday: 50 minutes cross training
Thursday: 5 miles @ 7:40 avg pace (This run felt really good!)
Friday: 7 miles with former teammates @ 8:24 avg pace, 10 miles biking
Saturday: off from running/x-training.
Sunday: 8 miles @ 7:35 avg pace

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Long run

Total: 31 miles running, 120ish minutes cross training

Comments: I had a nice mix of easy and faster runs this week.  Thursday’s run was faster than usual, but it felt surprisingly good.  I definitely did not intend to run my long run that fast, but my youngest brother (on a bike) and I were on the super flat canal trying to pass people 😉  My seventh mile was a 7:09 because there was this one guy we absolutely had to pass.  My right foot and ankle started hurting at the end of this long run.


Week 3 recap:

Monday 7/6: 7 miles @ 8:03 avg pace
Tuesday: roughly 6 miles (50 minutes), 45 minutes biking to and from the beach
Wednesday: 40 min aqua jog in a lake
Thursday: 6 miles @ 8:08 avg pace
Friday: 8 miles @8:09 avg pace
Saturday: 60 min aqua jog/swim in a lake
Sunday: 9 miles @ 7:59 avg pace.  Progression run.

Total: 36 miles running, 150 minutes cross training.

Comments:  I was up at the beach with friends this week (I’ll blog about this next!), which had both positive and negative effects on my running.  Negatives- even more humidity, got lost on Monday’s run, no soft surfaces, and basically running alone every day.  Flat surfaces.  Positives- new bike trail and scenery!  Flat surfaces. 😉  And the freakin’ beach.

Even though the pace of my runs was pretty much the same the entire week, each run varied in effort and attitude.  Thursday’s and Sunday’s runs were probably the best.

For my long run on Sunday, my watch decided to not cooperate, so I quickly downloaded the Nike+ app right before I started running.  Unfortunately, it doesn’t have mile splits, but my average pace got faster and faster as I completed each mile.  My first mile, which is almost always my slowest, was an 8:39, and my last two miles were about 7:05 each.  I was flying the last two miles!

Understandably, after my highest mileage week in many many moons, (like, 22 moons) my legs and mind are both pretty exhausted.  I’m actually really appreciating the two “rest” days per week (although I still have to cross train on those days) because they allow me to recharge mentally and physically!

Up next- 39 miles over 5 days for week 4.  I’m…apprehensively excited.  My 6-miler this morning was not fun because I spent eleven hours in the car yesterday and am sleep-deprived and tired from my 9-miler yesterday!

Sorry for the giant blocks of words and few pictures in this post!  My next one will be much more aesthetically pleasing, I promise.