Summer Training Week 8 (54 miles)

Happy National Ice Cream Day!  After an easy 4 miles and core this morning, I dog sat, perused the farmer’s market, and have been checking various chores off my to-do list.  It’s been a busy week; I’ve worked every single day, and one more shift stands in the way of me and a day off 😉

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Week 7 (7/10-7/16):

Monday:  AM: drills, glutes, 7 miles,  strides.  I felt pretty crappy and was cranky on this run.  Core circuit.  PM: 3 miles neighborhood trail.  1 hour slow flow yoga class.  Got sick afterwards and puked/laid in bed all evening.

Tuesday:  AM: nothing: still sick.  Felt very achey/tired/lethargic, hibernated all day.  PM: 7 miles at 8:00 pace on treadmill.  Feet hurt by the end but body felt surprisingly okay.

Wednesday:  5 miles at Roosevelt Island.  Probably one of the top 5 worst runs I’ve ever had.  Heavy legs, felt off balance and achey, and it was super warm and humid.  But at least I did it!  Lift day 1: felt okay.

Thursday:  AM: fartlek on canal: 2 mile warm-up, 1-1-1-2-2-2-3-3-2-2-2-1-1-1 min on with 1 min recovery between everything, 2 mile cool down.  Very humid/muggy.  Didn’t feel amazing, but much better than Wednesday.  Ice bath.  PM: 2 miles at 8:10 pace on treadmill.  Very tired, and sore feet/legs!  Total = 11 miles

Friday: AM: 5 miles sidewalks.  Tired but progressively better.  Very humid/hot.  Lift day 2, unfortunately disrupted by some really horrible interactions.  The lift went pretty well, but I was not in a good mindset and therefore it didn’t feel as quality as it could have.  PM: was going to swim, but thunderstorms closed the pool, so I reluctantly took the afternoon off (which I definitely needed!!)

Saturday:  4 mile warm-up, 4 mile tempo (6:30, 6:33, 6:19, 6:12), 4 mile cool down all on bike path.  95% humidity.  Tempo was hard but got progressively mentally stronger throughout.  I knew I would need something extra, so I ate a citrus Clif energy gel after the tempo (so after 8 miles), and I don’t know if it was a placebo effect, but the last 4 miles felt surprisingly good!  Sore toes.  Ice bath. (Total: 12 miles)

Sunday: 4 miles + core

Total: 54 miles

This week was just weird.  I got sick on Monday and really didn’t feel well for about 5 days total.  Running wasn’t super fun, and I was annoyed that my mileage was lower than I wanted it to be.  Also, I managed to do 3 runs on soft-ish surfaces (yay!) but my legs were still super heavy and the constant, miserable heat and humidity didn’t help…

But I tried to listen to my body, and I’m proud of myself for taking Friday afternoon off (haha I’m aware how ridiculous that sounds).  I finally started to feel not-dead on Friday night.  Saturday’s long run took awhile to get into, and the tempo really did not feel great. So I was going to do 2×2 miles, and then “get to 3 miles and reevaluate”, but I got to 3 miles and felt progressively stronger so ended up doing 4 🙂  And I’m now an energy gel believer haha.

I’ve turned into a hermit that only runs and works.  I know my mindset was kinda crazy this week, so one of the things I’ll work on this coming week is not treating every run/mileage like the be-all, end-all of cross country success.  I have a tendency to micro-analyze every week and compare it to last year, etc. etc. etc.  I do really want to hit higher mileage, but I’m trying to remind myself that consistency is key!  There’s no need to rush things, especially after the spring semester…

One of the things I will try to incorporate this coming week is positive mantras.  Even a short phrase can re-center yourself and remind you of what’s important.  I go to a slow flow yoga class every week, and the instructor’s end-of-class mantra is “You are strong.  You are awesome.  You are inspiring.”  Heck yes, we all are!  Power poses can also play a big role in re-establishing yourself and getting out of a short-term funk.  I sound like such a hippie 😉 but I will incorporate these techniques.

Other random happenings:

  • My baby brother turned 13!
  • I finished reading A Walk Across America and re-read Born to Run and Eat and Run.  I’m a fan of all three books.  Now I’m reading Reconstructing Amelia.

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  • I poached eggs in a muffin tin for the first time.  They were delicious!  Just pop em in the oven for like 10 minutes.
  • Made Spicy Peanut Pad Thai for dinner one night (recipe from runonveg.com).  It was really good!  I used shrimp instead of tofu.  Also didn’t have aminos so used soy sauce, but that made it way too soy-sauce-y, so I had to add a bunch of honey to the sauce, haha.
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National Ice Cream Day concoction in the works.  Hint: involves three types of dough

  • Decompressed every night by eating lots of dessert and binge-watching The Great British Baking Show (until 10 pm because #earlyriserprobs)

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  • My coach shared with us the article, “Mindsets: Developing Talent Through a Growth Mindset” by Carol Dweck.  It was a really good read- I would recommend it to any athletes (or anyone!).  She also had us think about our beliefs about natural talent and effort.
  • I tend to align more with a fixed mindset in terms of “concealing deficiencies” and sometimes have trouble accepting criticism.  However, I have a growth mindset when it comes to Rule #2: “Work with passion and dedication- effort is key.”  Just some personal food for thought.

My goals (running and non-running) this week are to: have fun outside of training because I kind of failed at that this week; be less rigid with training and don’t stress about workouts; do something nice for someone every day; practice listening rather than just waiting until someone is done talking and then jumping in with whatever I have to say; plan more fall semester stuff; read a lot; stay off my phone!

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.

3k PR: 10:17

Last night, I ran a PR in the 3k race!  And I haven’t been able to walk since…

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Enjoy this Snapchat

Here’s the recap.

In the days leading up to the race, I slept like crap.  My runs felt like crap.  My body in general felt like crap.  Also, I had a vicious accounting midterm on Wednesday night.

Confidence booster, am I right? 😉

But I tried not to think about it.  On Tuesday and Wednesday, I focused on extra recovery and eating all of the carbs.

Breakfast (8 am): oatmeal with almond milk, egg whites, fruit, cinnamon, ginger, turmeric (which is why it’s yellow), peanut butter, and plain Greek yogurt.

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Looks like a hot mess but so dang delicious

Mid-morning (10 am): some coffee, mostly decaf

I did a light upper body lift in the weight room, went for a 2-mile shakeout, and went to the training room for my normal treatment before getting lunch.  On the shakeout run, I noticed that my body felt much improved from the previous two days! 🙂

Lunch (12:30 pm): grilled chicken with honey mustard, sweet potato, steamed carrots, tomatoes, olive oil
Mid-afternoon (3:30): cinnamon raisin bagel with almond butter and banana

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I watched Scandal, read “Obabakoak” for my Non-Castilian Spanish Literature class, and wasted time before making the very long 15-second journey to the locker room at 5 pm.

Pre-race (5:30): half a Picky bar

My teammate and I warmed up for 20 minutes, did drills and strides, and checked in to get our hip numbers.  We were both in the fast heat, towards the back.  It was a little chilly, but not too bad.

Both of us have been battling injuries recently, so this was both of our first races back.  Our coach told us to hang on to the back of the train for 800 meters and then start picking people off.  Quite a change from last year! (Throwback to telling this petrified freshman to “go through at your high school mile PR.”)

For this race, I honestly just wanted to go out there and race.  To not think about times or splits or paces at all.  I just wanted to compete.

Since I was racing unattached, I wore a purple tank top and buns.  Also, racing unattached means that the school sports photographer does not take pictures of you, so here is a horrible-quality Snapchat video screenshot.  I’m the purple and black blur with the yellow spikes.  You’re welcome 😉

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The gun went off, and we settled in right where we needed to be.  It was so exciting to finally be in a race again!  The first few laps went by pretty quickly (around 80 seconds per lap, or 5:20 mile pace).  While I tried to keep the pace up throughout the second half of the race, I fell off my teammate a bit.  I wasn’t completely in the “race mode” mindset during the last 800, and I did not have a good kick.  I didn’t have a kick at all, actually.  That also stems from not being able to do speedwork or strides for the past few months 😉

I looked at the scoreboard clock with 300 to go, and it read 9:15ish.  That’s where I got complacent and thought, “well, I’m going to PR no matter what!”  and didn’t really try to kick it into the finish.  Three women passed me in the last 200 meters, but I finished in 10:17, which was 5 seconds faster than last year’s best.  I definitely had a little more in the tank at the end!

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post-race gimp squad!

Unfortunately, right after the race ended, my left foot and bunion immediately tightened up so badly that I could not walk.  I tried to go for a cool down, but it was excruciating, and I ended up on the bike for a little while.  The pain was so horrible that I was in tears.  I iced forever, did Compex, elevated, took ibuprofen, and was still completely unable to sleep last night because of the discomfort.  It’s just as bad this morning 😦 and I’m sleep-deprived, so I’m cranky.

Post-race: plain Greek yogurt, Cosi pesto chicken sandwich, orange, and dark chocolate

So I really don’t know what I’m going to do for the rest of the season.  On the one hand, I just PR-ed off of no speedwork and minimal mileage and lots of cross training. (Proof that cross training works!!)  My aerobic capacity is there.  I feel like with a few more weeks under my belt, I can run a great 5k.  On the other hand, if this horrible pain is the consequence of a 3k, what happens when I race a 5k??

UGH.

We’ll see.  I’m about to go swim for an hour or so- no running for me today! again- and then help out at the meet.  My roommate is running her first track 5k tonight, and I’m so excited to cheer her on!  Also, two of my teammates raced their first 10k last night and absolutely crushed it.  They ran 33:36 and 34:35.  Holy crap.  When they finished, it was so amazing and surreal and unbelievable that I actually cried.

Overtraining? + Grocery therapy

Good morning.  On this September morning, we should all take a moment to remember and honor those who died 15 years ago today. ❤

My Sunday morning:

Training 9/5-9/11:

Monday: AM: 3 miles trails + abs.  PM: form drills, speed ladder/hurdles, 7 miles trails, 8 x strides, upper body circuit, rope stretch.
Tuesday: AM: warm-up, drills, hill workout (3 x mile circuit, 4 x 400, 4 x 175m), 2 mile c/d = 10 miles.  Lift in weight room. PM: 2 mile shakeout, ice bath.
Wednesday:  5 miles trails.  PM: massage (quads and calves)
Thursday: 3 mile w/u, drills, dreadful track workout that I didn’t make it through.  2 mile c/d.  Lift.  Not a good day.
Friday: Form drills, speed ladder/hurdles, 6 miles trails, 6 x strides, upper body circuit.
Saturday: Long run (11) miles
Sunday: OFF

Total: 52 miles

Training this past week was a veritable rollercoaster.  Tuesday’s hill workout was the same one I died on ten days prior, and so I was a bit mental throughout the entire workout.  I finished it- yay!- but I had myself so worked up that I was almost in tears.  Whoops.

Thursday was a disaster.  Yikes.  I don’t really feel like reliving it.  I had a meeting with my coach on Friday to discuss my training, and one of the things we talked about was that maybe we got a bit too ambitious and excited about my fitness and kept ramping up the training and throwing me into that top group.

While my mileage hasn’t gone up recently, the intensity has.  Additionally, we’ve had to get used to an intense new lifting schedule, lots of walking, the heat, etc.  I think this week my body was just like “no more!” and shut down.  I haven’t been sleeping (a symptom of overtraining) and my moods and body image and all that jazz have been all screwy.

I think I also got into the mindset of “must do everything.”  This season, my coach has been sending out more flexible training schedules where we have a bunch of different options.  For example, Tuesday will say: “AM: workout- intervals.  Lift in weight room.  PM: 2-3 mile shakeout for top group, optional cross train shakeout for everyone else.”  Seeing that I had the option, I’d think, “well, I have to do a 3 mile shakeout!” even if I felt exhausted.  This week, I overloaded my mileage on Tuesday and dreamed of hitting like 65 miles, but when my body shut down around Thursday, I reevaluated and realized how crazy I was being.

So, lesson learned.  Listen to your body.  I am taking today completely off.  Looking at my running log, I realized I hadn’t taken an off day in a month- which had never happened before.  Hmm, maybe the whole overtraining thing makes sense!

On a more light-hearted note, yesterday my roommate and I did some retail therapy- grocery shopping retail therapy 😉

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We went to the local farmer’s market, Trader Joe’s, and also ventured to The Fresh Market for the first time.  It’s possible that we went a bit crazy with our yogurt purchases and impulse buys.  They had pumpkin spice almonds.  *Dies*

My haul: Skinny Pop, 4 jars of nut butter, coconut oil, almonds, chocolate-covered almonds, pumpkin spice peanuts, green tea infused mints, frozen raspberries, lots of yogurt, avocado, chicken noodle soup, vegetarian chili, and farmer’s market apples.  And I’m on a meal plan, oops.

Another essential part of our post-long-run Saturday morning routine is a stop at the Peanut Shop for the free samples.  Chocolate-covered almonds, cashews, peanuts, espresso beans, and everything under the sun.  Bless.

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Well, considering it’s almost noon and I’m still in bed (not sleeping because apparently I don’t know how to do that anymore), I should probably continue to tackle my weekend to-do list.  I’m looking forward to hitting “reset” this coming week and focusing on trying to take care of myself and listening to my body more ❤

Summer Training Week 9: all about the food!

It’s that time of the week again!  (It’s also 100 degrees and the air conditioner is broken, so I’m hibernating in the basement while I write this.)

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Farmer’s market goodness (tomatoes, peaches, kale, arugula, basil, and cranberry walnut goat cheese)

Summer 2016 week 9 (7/18-7/24):

Monday: AM: 7 miles, drills, pull-ups/push-ups/dips, 10 min abs.  PM: 10 min swim when the pool closed because of a thunderstorm.
Tuesday: 20 min warm-up, drills, 6 x [4:00h, 1:30e], 20 min c/d.  Strong workout!  Total = 10 miles
Wednesday: 5 miles, 10 min abs
Thursday: AM: 7 miles, drills, strides, upper body circuit.  Did 8 pull-ups!  PM: 3 miles.
Friday: AM: 2 mile warm-up, drills, 24 min tempo on hilly bike path, 2 mile cool-down.  Strong workout, although downhill pounding on asphalt was unpleasant.  PM: 2 miles treadmill @ 8:15ish pace
Saturday: off, 15-20 min yoga/planks
Sunday: 11 miles.  Hammered the second half a little.

Total: 53 miles + 10 min swim

Overall, this was an excellent week of training.  Monday’s run was really bad, as mentioned in the previous post, but I told myself to get over it and that it wasn’t a big deal.  The rest of the week was pretty great.  My legs felt like they were recovering nicely.

During Sunday’s long run, I ran normally for the first half, but then some guy passed me and then slowed down, so naturally I passed him back!  He stuck on me, so I had to prove I was faster than he was 😉 so I ran fairly faster during the second half and definitely felt it in the last two miles.

For a little non-running victory, during my strength circuit on Thursday, I decided to see how many pull-ups I could do instead of just doing sets of 4 like normal.  I did 8 in a row!!  Last year at this time, I could do zero.  #thankscollegetraining

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Thanks for documenting the moment, bro

Nutrition this week was so good!  I ate intuitively, mostly delicious, wholesome, home-cooked foods, but I also treated myself with ice cream and milkshakes at work whenever I wanted to.  I made an incredible sandwich for part of lunch today:  marinated teriyaki chicken, avocado, cranberry walnut goat cheese, and arugula on a toasted sandwich thin.

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Other goodness: spicy coconut chicken curry one night, fresh homemade blueberry muffins the next day, aesthetically pleasing oatmeal, and really good homemade wraps with Trader Joe’s lavash bread, guacamole, homemade pesto, tomato, and grilled chicken, along with zucchini sauteed in olive oil 🙂

As far as a non-running adventure, we went paddle-boarding again!  It was lovely.

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This week was mostly positive, although I did make a huge mistake at work that I felt so bad about 😦 but overall, a good week of training.

 

 

BALANCE during summer training

SHOUTOUT TO BRENDA MARTINEZ FOR MAKING THE OLYMPIC TEAM IN THE 1500!  I LOVE YOU!!

(Sorry.  Continuing.)

Today is my baby brother’s twelfth birthday!  I remember the day he was born at home; my other brother and I watched Blues Clues and tried to ignore what was going on upstairs.  I can’t believe he’ll be a teenager in one year!

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I made him a special birthday smoothie (complete with whipped cream) and received a giant hug when his Pokemon birthday present turned out to have a rare card of some sort…clearly I’m a Pokemon expert 😉

Aside from that, this off day from work has included a hilly workout (20 min w/u, drills, fartlek of 7 minutes-5-7-5 with 2 min jog in between, 20 min c/d), rereading The Thief Lord (a childhood favorite) and sorting out some financial and academic stuff for the fall semester.  Which is in a little over a month! YAY!!


A couple weeks ago, one of my teammates shared this post by Sports Bras and Coffee, and she had some really good points.  It got me thinking, and I thought I’d share some of my own thoughts and some of my teammates’ tips (mostly learned from making the mistakes ourselves) on finding the balance between building a good, sustainable base and overtraining during the summer.

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As you know, since I’ve complained/exulted about it in every training post this summer 😉 , my mileage has gone up a lot in recent weeks.  After a low-mileage high school career (pls ignore the horrible eyeliner in that post- I went through a phase), I built up from 30 to 40 miles last summer, then 45ish during freshman year of college.  At each mileage level, I couldn’t imagine running more than I was running at that time!

This summer, when our coaches sent out the training plans and mine listed “60 miles” consistently, I knew it was going to be unlike anything I had done before.  There have been some days lately where the last thing I have wanted to do was go on yet another run. While obviously you’re not going to feel great on every run, it’s definitely not good to feel like that all the time!  It’s all about pushing your body to the limit while still finding balance.

So without further ado, here are some summer training tips.

  1. Listen to your body.  I know, so cliche.  Obviously, you want to be following the training plan given by your coaches, but if one day you have a double and your body feels horrible during the first run, it is okay to skip the second one and take a nap or do some yoga instead.
  2. Fuel properly.  Especially pre-run and breakfast.  I don’t know about you, but I do most of my summer runs in the early morning to (try to) avoid the heat and humidity.  Going out for a 7-to-12-miler first thing in the morning with nothing in your system is a bad idea, no matter who you are.  Try to eat/drink something high in carbs and non-acidic before your run, such as a banana, toast with jelly, or half a bar.  Additionally, if you’re training in the morning, eat a good breakfast afterwards!  Aim for something high in protein and complex carbohydrates to recover optimally and take advantage of metabolic gains.  My go-to breakfast is oatmeal with egg whites, yogurt, fruit, and nut butter. IMG_1194
  3. Sleep.  It might not be easy to go to bed at 10:30, or earlier, when a lot of people are staying up all night partying, but if you’re training 20 hours a week on top of maybe having a job or an internship or something, you need all the sleep you can get.  If you find yourself unable to get enough sleep at night (like if you get home from work at 11 and wake up at 5:30…hmm sounds familiar), power naps are the shit.  Seriously.  If you have a spare 23 minutes during the day, take a power nap.  They are awesome.  I slept for an hour before my double yesterday afternoon.
  4. Do not hammer your runs.  It’s May/June/July.  You have big goals for the cross country season, and you’re super motivated right now.  BUT the goal is to peak in November!  If you don’t take it easy on some of your runs, your body will not recover, and your base will not be sustainable.

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    This was a day when I should have gone slower

  5. Honestly, eat whatever you want.  As a serious athlete, most of the time you’ll crave wholesome, healthy food, so “whatever you want” will usually be a healthy balanced diet anyway.  But do indulge to an extent over the summer because a) it’s not racing season and b) it’s not healthy or helpful to be stringent about what you can or cannot eat.  This is the time to find a relaxed balance with nutrition. It’s mentally unhealthy to try and sustain unnecessary, rigid eating rules from June until November with no deviations.
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    Part of lunch: AMAZING focaccia from the farmers’ market

    6. Drink water.  All the time.  If you live in an insanely humid area like I do, make sure you are hydrating, especially in the morning!  I try to drink 2-3 cups of water before I go out for my morning run and then keep a 32 oz Nalgene with me throughout the day.  (Don’t overhydrate, though, which can drain sodium levels.  Make sure you are replenishing your electrolytes, as well.)

If anyone else has any other tips, feel free to chime in!

In-season training week 3 (40 miles)

Hello friends!  Fall weather has finally arrived in this college town… almost.  It was 66 degrees this morning and didn’t get hotter than 75 the entire day.  I wore jeans!!

In-season week 3 brought lower mileage, and it seems that my body has finally adjusted to college training! (Knock on wood.)  I’ve felt great on the past few runs, and I’ve really looked forward to each workout.

Week 3:

Monday 9/7: 6 miles @ 7:48 average, drills, strides, strength circuit
Tuesday: 2.5 miles warm-up, 4 x [5:00 hard, 3:00 easy], 5 x [1:00 hard, 1:00 easy] on home course.  8 minutes cool down.
Wednesday: 60 minutes cross training (50 minutes aqua jog + biking to all my classes)
Thursday: 6 miles @ 7:50 average, drills, strides, strength circuit, 30 minutes biking
Friday: 3 miles warm-up, 4 miles pace run @ 6:28 average, 2 miles cool down, leg lift
Saturday: off
Sunday: 10 miles @ 8:05 average

Total: 40 miles running, 90 minutes cross training

Comments:  Guess who skipped her Saturday yoga session this week…this girl.  Sorry coaches!  I did stretch and roll, I just didn’t do any downward dogs or pigeons or trees.

The beginning of this week was rough.  My legs were really heavy on Monday, and I got sick that night, so I had a sore throat and general nausea during Tuesday’s workout.  But I got through it!  All I did was shorten my cool down.  I recovered mostly in the pool on Wednesday, and Thursday’s run was pretty good.

I found myself positively anticipating Friday’s workout as early as Thursday night!  After receiving our gear on Wednesday, the entire team decided to match with our new spandex and neon sports bras.

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I’m third from right

I felt good on the warm-up, although there was a worrisome crackly feeling in my left ankle and arch that I just kind of ignored until it went away.  We started the pace run, and for two miles I felt really good and light on my feet.  My right leg locked up during the second half, but I still finished okay.  We started out faster than we’ve started the past few pace runs (we were right at 6:30 instead of 6:35), and we just maintained that and even sped up a bit.  Overall, it was the fastest average pace my group has run on our pace run, and it was less than 15 seconds off my 5k PR pace…for four miles!

Workout group strong

Chasing the sun- (look up that song by Sara Bareilles, it’s great)

I took Saturday completely off.  This morning, we went to the same place we went for last week’s long run, and I did ten miles again.  We did a slightly different route and took it slower, and I felt amazing!  My legs weren’t even fatigued at the end of the run; it was like I hadn’t even done a long run.  Recovery long runs are my favorite ❤

I love my workout group

I love my workout group (and my dorky happy face)

Nutrition this week has been so-so.  Last night, our recruit arrived around 8, so naturally we went out to eat.  After eating my regular dinner around 6:30, I ate an entire pizza and an entire skillet cookie by myself.  Yes.  The skillet cookies are absolutely amazing: a huge fresh-baked gooey cookie topped with vanilla ice cream.

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I’ve also been eating mishmash lunches in my dorm room for the past few days because I’ve either been a) studying b) the timing has been weird or c) bad weather/laziness meant I didn’t want to walk all the way to the caf.

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PB&J, carrots, snap peas, string cheese, and plain Greek yogurt with blueberries and hemp seeds

I biked to Trader Joe’s in an intense thunderstorm the other day, which was a little bit terrifying and very exhilarating.  I got all the necessities! (And definitely exceeded the weight capacity of eleven pounds for my bike basket.)

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Fridge goals

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My team had a make-your-own pizza party on Friday night, and it was amazing.  Also, random: my butternut squash from last week! Heaven.

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Additionally, our dorm now has an extra resident.

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The little dude has been hanging out outside for a week now.

One last thing before I turn in for the night: I nearly died in my three-hour outdoor biology lab last week.  Skinny jeans, long socks, rubber rain boots, and 96 degree weather.  And when I took off my shoes/pants, I had myriad huge bug bites all around my ankles!  How does that happen!?  That’s exactly why I wore the pants- to prevent that!

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Enough of my complaining.  Off to bed!