Summer Training Week 5 (40 miles + 10 mile hike + 60 min bike)

Drinking coffee, listening to “Acoustic Sunrise” on the radio, farmers’ market ventures, and dog-sitting…sounds like Sunday ūüôā

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This week’s training was a little different. ¬†My brother and I spontaneously decided to go backpacking on Thursday and Friday, so I skipped my planned run doubles but¬†did¬†complete a very technical 10-mile loop! ¬†So running mileage was a little lower, but overall mileage still increased. ¬†My legs/glutes are sore,¬†and today will definitely be a rest day!¬†¬†I’ll recap our backpacking trip in more detail in the next post.

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Week 5 (6/19-6/25):

Monday: AM: 7 miles on sidewalks + bike path. ¬†Core circuit. ¬†Some toe pain. ¬†Heat/STIM/ice. ¬†PM: 30 min bike. ¬†1 hour slow flow yoga…spent lots of time upside down so almost passed out a couple times haha
Tuesday: AM: glutes, drills, 8 miles bike path, strides.  Toe pain.  Heat/ice/stim.  PM: 2 miles + lower body lift.  Tired!
Wednesday: 3 miles into 30 min bike.  Pretty hot out!  Tired, took it easy, went ok.
Thursday: AM: 6 miles bike path. ¬†PM: Strenuous technical 3.5 mile hike. ¬†Camped overnight. Didn’t sleep that well but it was awesome.
Friday: AM: Technical 6.5 mile hike.  Foot hanging in there.  PM: 3 miles.  STIM/ice on feet.
Saturday: 11 miles on bike path, partially soft surface.  15 min ice bath, easy core circuit, STIM on calves.
Sunday: off

Total: 40 miles running + 10 miles hiking + 60 min bike

Overall, this week went well! ¬†No soft surface runs until yesterday’s long run, but I did hike 10 miles through swamps and rocks and dirt and pine needles, so that counts, right?

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Soft surface?

Nutrition this week was a little weird. ¬† I ate a ton. ¬†While backpacking, we fueled up with beef jerky, bars, dried fruit, etc. ¬†We carted all of our food and water up the mountain and ate instant mac and cheese, campfire-blackened sausages, ramen, and the like for dinner on Thursday. ¬†I also had quite a few treat meals, and for some reason gorged myself on ice cream last night at work, which made my stomach feel less than stellar ūüėČ ¬†But it seemed like my body just burned through everything due to the constant strenuous activity! ¬†So I’m not too concerned. ¬†I think I’ll try to reduce the amount of ice cream I’m consuming at work, though…

(Nutritious and delicious…)

Sleep was okay. ¬†Some nights were fine, but I hardly slept some other nights. ¬†I’m a little groggy right now. ¬†It’s hard to implement my normal bedtime routine because I’ve been working until 11 pm and now have to take care of three dogs after work. ¬†But I’m trying to relax about it!

I recently switched to custom orthotics instead of SuperFeet, and they’ve honestly been helping a ton! ¬†I was having significant toe pain last week, but I’ve been able to get through all of my runs with little-to-moderate pain. ¬†It’s still there, but it’s bearable!

Saturday’s 11-miler was the longest run I’d done since April! ¬†And I only ran 11 miles about 3 times from January through May because of all the foot issues. ¬†I ran four miles by myself before meeting up with a teammate for 7 more. ¬†I’m excited to try to increase my long run again and get back to the 12 I was running last year, and¬†maybe¬†even see how 13 feels. ¬†But for now, I’m happy to be able to run 11 ūüôā

Throughout the coming week, I’ll really have to plan things out as mileage increases, dog-sitting takes up more time, and work continues to be crazy. ¬†I don’t know what I’ll hit, mileage-wise, but I’m going to work on listening to my body, fueling properly, and taking care of my foot. ¬†Mileage is lower at this point than it was last year, but that is¬†okay! ¬†Consistent training is more important than reaching high mileage for a week or two and having to take time off because you broke yourself.

 

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

#dead

#dead

#dead

#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.

Summer Training Week 3

It’s Monday! ¬†After a hot run and some core this morning, I’m spending most of today relaxing and doing chores before swimming later. ¬†Monday is always my day off from work ūüôā
Last week brought 36 miles, 140 minutes of cross training, busy work shifts, fun times with good friends, a delightful Train/OAR/Natasha Bedingfield concert, and a wine tasting for my mom’s “bachelorette” party (I love being 20!!, she said sarcastically). ¬†And NCAAs, of course! ¬†It was awe-inspiring and motivational to watch. ¬†I may be crazy and have delusions of grandeur, but this middle-of-the-pack D1 runner now wants to qualify for NCAAs!! ¬†Or at least track regionals…
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Concert with friends

Week 3: (6/5-6/11)
Monday: AM: 6 miles on bike path + core circuit.  PM: 30 min swim.
Tuesday: 7 miles @ 7:40ish pace on sidewalks/asphalt.  Felt stiff and out of rhythm.  Glute activation, drills, strides.  Lift day 1.  PM: crazy work shift!
Wednesday: 60 min bike…felt sick midday but it passed so I biked in the evening and felt really good, actually.
Thursday: AM: 6 miles bike path + core.  Foot pain.  Drills + strides.  PM: 3 miles.
Friday:  5 miles on asphalt/sidewalks into 20 min bike.  Lift day 2.
Saturday: 9 miles on bike path.  7:30ish average.  Very hot and sunny.
Sunday: 30 min aqua jog.  I think I burned my face off.  Not a cloud in the sky.
Total: 36 miles + 140 min XT
This week…hmm. ¬†Similar to last week, my foot hurt on almost every run, but on the plus side, I’m still feeling strong in the weight room. ¬†I did a terrible job of getting on soft surfaces ūüėČ ¬†Almost every run was on an asphalt bike path or sidewalks. ¬†Having running buddies on Tuesday, Thursday, and Saturday made the runs more fun, though!
Friday’s run was somewhat crappy at the beginning but got progressively better once my legs warmed up. ¬†I was definitely mentally distracted during the lift session that followed, but thankfully both the bike and lift went better than the run anyway!
The bearable-yet-constant foot pain is starting to wear on me mentally again, and I find myself dreading runs a little bit because I want to run but don’t want to be in pain. ¬† To be honest, I am not doing as much as I should to stay on top of it.¬† I’m rolling with my shiny new lacrosse ball, acquired for the express purpose of wrecking my feet ūüėČ …doing warm Epsom salt soaks, and sporadically doing mobility, but I can do more.¬† It’s this cycle of: foot hurts on runs, I get sad thinking about it, I avoid rehab because it makes me think about the fact that my foot hurts. ¬†Ya feel?
But on the plus side, I can feel my body responding to the strength sessions. ¬†The core circuits that left me sore for days three weeks ago are easier. ¬†I’m planning on adding weight to my squats, deadlifts, and farmer’s holds in the weight room this week. ¬†Already bracing myself for the DOMS ūüėČ
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Mom and me!

After identifying the factors that brought me down a little bit last week but taking solace in the fact that I still had a decent training week and got to do a lot of other fun things, I’m re-motivated for the coming week, which should bring about 42 miles in addition to cross training sessions.
Runs are getting longer, temperatures are getting hotter, and the grind is coming back. ¬†My goals for the next week are to train¬†purposefully and to not skimp on the little things. ¬†Every run is one step closer to my goals, both as an individual and as a member of a team that aspires to achieve greatness. ¬†My teammate just ran extremely well at NCAAs, which was so emotional and motivational. ¬†All of the competitors at NCAAs work extremely hard, day in and day out, to get to the national level. ¬†Some of them have more natural talent than others, but none of them skip out on what they need to do to achieve their goals. ¬†That’s how you get to that next level.
Other highlights from my week before I sign off for now:
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A 14-year-old made this lemon lavender cake!

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I nearly cried when they sang “Bruises” and “Drops of Jupiter”

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Another concert picture!

Summer is a great time to put in the work for the upcoming season(s). ¬†This week, I WILL remember to take fish oil every day, re-dedicate myself to foot rehab, switch to orthotics for shorter runs, wear sunscreen,¬†and keep track of sleep and practice good bedtime habits such as putting away technology. ¬†I will be mindful of the foods I choose to nourish my body with– remembering that anti-inflammatory is the way to go and that I am willing to do anything to help my foot feel as good as it can possibly feel! ¬†I will also put in more shifts at work, try to be as frugal as possible and go on free/cheap summer adventures…hiking, exploring DC, playing piano, going to yoga, cooking, reading, playing badminton, soaking up the sun, picnics, crafting…there’s so much to do!

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 ūüėČ 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 ūüôā

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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 ūüôā

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

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

 

Summer Training Week 12

Oof. ¬†It’s interesting how two consecutive weeks can differ so drastically. ¬†The 60-mile high from last week¬†came crashing down a bit this past week, and I am¬†not feeling too hot. ¬†There were a few decent runs, but this was overall a difficult week.

Summer 2016 week 12 (8/8-8/14):

Monday:  AM: 8 miles, drills, strides, upper body circuit.  PM: walked 5 miles in DC.
Tuesday: long hilly warm-up, hilly fartlek (6:00-5-5-4-3-2-1 with half-time recovery), 20 min c/d.  Total = 11+ miles.
Wednesday: 5 miles, abs
Thursday: AM: drills, 7 miles, strides.  PM: 30 min swim because peroneal hurt.
Friday: AM: 2 mile w/u, 24 min solo tempo, 2 mile c/d.  PM: 2 miles treadmill.
Saturday: off, 10 min yoga
Sunday: 11 miles pretty fast.

Total: 53ish miles, 30 min XT

OK, gotta release some negativity for a second…then we can move on ūüėČ

So many things about this week sucked. ¬†I was tired for both of my workouts (got through them though!), had peroneal pain later in the week, worked¬†horrible¬†5-10 pm shifts on the weekend, and the weather did not cooperate. ¬†My body feels like I got run over by a truck, and I think I’m fighting off an illness. ¬†I’m stupidly stressed/worrying that I’m overtraining since I can’t even function right now. ¬†Since I work at an ice cream and coffee place, I have to bend into the ice cream dip cases every 5 seconds, and every time I did that for the past two nights, I felt like I was going to pass out. ¬†I am so over summer weather at the moment. ¬†The entire week had a heat index of over 100 degrees, inching into the 110s with bajillion percent humidity. ¬†I hate it. ¬†It never got below 80 degrees even at 6 am. ¬†The A/C in the store is broken, so it was almost 90 degrees¬†inside¬†the store. ¬†The ridiculous weather makes every run feel shitty.

To summarize, this week knocked me flat on the ground.

But now to focus on the positives! ¬†Monday’s run felt good, Wednesday’s run felt good, completed both my workouts, and I had a biking buddy for my entire long run on Sunday, which was¬†amazing.

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Snapchat video quality…

I got to try out a cute local cafe and catch up with a friend over brunch!

And, of course, the concert was amazing.

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Made some delicious black bean brownies and a really good stir-fry lunch the other day.

The stir-fry: garlic, onions, red hot peppers, and rainbow carrots sauteed in olive oil, along with grilled chicken, basil, spinach, sun-dried tomatoes, corn, and avocado on the side.

Even though there were a lot of negatives, I’ve completed the last full solo training week of the summer, as I return to school this Saturday! ¬†And¬†I worked my¬†last dreaded closing shift last night- no more super late nights- bless.

I texted my coach yesterday and told her I was feeling terrible, and she told me I could take today off, light, or anything, depending on how I was feeling. ¬†I couldn’t sleep this morning, so I got up and ran 3 miles, and it didn’t feel great. ¬†I’m still really tired and bleary-eyed. Therefore, later today, I will either run 4-7 miles, bike for like half an hour, or just do a light strength workout. ¬†We’ll see.

In other news, Emma Coburn won the bronze medal in the 3k steeple at the Olympics!! She’s incredible! ¬†In less-than-favorable conditions, she ran 9:07 to break her own American record!! ¬†And how about the 19-year-old gold medalist, Ruth Jebet? ¬†Amazing.

Almost school time ‚̧

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 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 ūüėČ 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 ūüôā

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 ūüė¶ but overall, a good week of training.

 

 

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.

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 ūüėČ

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 ūüėČ , 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!