Good morning! (By the time I finish writing this, it probably won’t be morning anymore, but whatever.) We’re in the middle of the last week of classes, and I’ve got three final exams, two final presentations, and a paper on tap. In eight days, I will be halfway done with junior year! After practice and lift this morning, I worked on a group project and then went to the training room for STIM and NormaTec. I don’t feel like doing work before lunch, so I’m going to blog instead 🙂
We ran what was supposed to be a steady state workout this morning, but it definitely felt more like a tempo. This was essentially my first workout back, and I 100% felt the time off, crappier diet, and general out-of-shape-ness. I only ran 3 miles of the steady state due to my hamstring, but those 3 miles were enough! We hit 6:27, 6:17, 6:22, and now I can see how much work is ahead. It was so hard. I don’t think I could have gone much farther. Crazy to think that I was doing 5+ miles at low 6 minute pace during cross country… But I’m excited to buckle down, make incremental improvements, and get better each day. This is a good starting place…but not where I will be in a few months!!
The second week of winter training was a little weird because I tweaked my hamstring at the beginning of the week and therefore spent the majority of the rest of the week in the pool and on the bike. Pool workouts coupled with quality strength sessions every day left me sore.
Week of 11/27-12/3:
- Monday: warm-up, dynamic exercises, 5 miles @ 7:20 pace, strength circuits
- Tuesday: warm-up, dynamic drills and exercises, 6 miles “progressive” (first 3 7:30-7:10 pace, second 3 6:40s?), lift in weight room, foam roll session
- Wednesday: AM: 60 min pool (30 swim, 30 aqua jog). PM: jog on turf, circuits
- Thursday: Stim and stretch at training room for hamstring. 20 min bike, very light lift, foam roll, 30 min swim (about a mile)
- Friday: AM: 60 min pool workout (600m warm-up; 4 x 250m hard; 100m easy; 5 x sprint down, easy back; 100m easy; 5 x submarine down, easy back, 400m cool down = 3000m). PM: 30 min bike, general strength
- Saturday: 6 miles @ 7:30 (on trails) down to 7:05 (on roads) + 30 min bike
- Sunday: 40 min bike
Total: 17 miles + 270 min XT
Last week involved some drama and major negative mentality. I’m not going to go into inappropriate detail, but I’ll just say we have a lot to sort out with training plans, communication, and mindset.
On a happier note, outside of running and cross training, lots of fun things happened last week! After practice on Friday, the majority of the team went out for sushi. I’d never ordered sushi before (I’ve had it, but I prefer Thai and Chinese food), and it was delicious. Except I’m kind of broke, so not sure if it was worth the bill 😉
We drove to a local sports complex to run on Saturday morning because there’s a hilly, soft surface 3.5 mile trail loop in the woods. The chilly air left our hands stiff and red, but we eventually warmed up, and it was a nice run! Throughout the cross country season, our maintenance runs a) stopped being maintenance runs #ugh and b) got really slow, so getting back into that 7:00-7:30 pace is a bit of a shock but really fun.
After the run, I drove up to Richmond to meet my mom for lunch. She had important things to deliver to me…like 50 citrus fruits, my credit card statement, Advent calendar, and ice scraper. We went to The Daily Kitchen and Bar in Carytown, and I ordered the Fig and Pig pizza while she got the Barbecue Duck pizza. HOLY SHIT. Life-changing. We also ordered their highly rated Brussels sprouts; paired with balsamic dressing, freshly shaved cheese, pomegranate seeds, and pistachios, they were gone in seconds.
Two late nights in a row and myriad late-night #treatyoself happenstances left me feeling pretty darn gross by Sunday. I’ve been back on that healthy grind for three days, and I’m reminding myself to fuel my training and treat my body like a temple 😉 or something like that.
Sunday night was Grand Illumination! Thousands of people crowded the streets of Colonial Williamsburg to watch the fireworks under the light of the SuperMoon. The Christmas decorations in the square made me so happy, and everyone enjoyed the holiday spirit.
Last night was the annual Vermonster that all the sports teams participate in. I was not on the team, but I cheered my heart out! Women’s cross country almost made the final round but missed it by one spot because one girl got stuck with the gross cookies and almost choked… Men’s cross country placed second to the unstoppable men’s swim team! Vermonster is such a spectacle, it’s hilarious.
This week, I plan to increase my mileage, continue to cross train, and practice deliberately. I’ll probably hit low 30s for mileage, along with a few hours of cross training. By deliberate practice, I mean focus during all drills, active warm-up sessions, and strength circuits. Additionally, I’m going to slow down and take the time to stretch and foam roll effectively. This is somewhat of a weak point because I tend to get complacent and get stuck in the same ineffectual routine. But these are the little things that, when incorporated day in and day out, make the difference in training and racing.