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 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

 

First week of summer

This time of the year is always strange. ¬†My brothers are still in school for another month, summer training hasn’t really picked up¬†yet, and my internship doesn’t start until the end of the month. ¬†Every year, I have trouble with the transition¬†to summer mode¬†because I’m the type that gets anxious¬†if I have “nothing to do” on a given day. ¬†I tend to¬†feel guilty and unproductive even though the ability to relax¬†is just as important for overall health as things like sleep and exercise! ¬†So the beginning of this past week was hard, but I’ve been able to enjoy the leisure time more each day!

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Highlights of this week:

Miles run: 16
Minutes cross trained: 70
Number of times¬†I went out to eat: ZERO! (I’m really proud of that- trying really hard to be more frugal.)*

*Okay, I did go to Starbucks twice, but only because I had a gift card!

The few miles that I did run felt good. ¬†There was some bunion pain, but the rest of my body didn’t feel as lethargic as I’d thought it would!

One day, a¬†friend and I went on a picnic and enjoyed the beautiful weather. ¬†Another day, I went hiking with another friend. ¬†I read a clich√© summer book (The Vacationers)¬†in one three-hour sitting. ¬†We ate dinner outside as a family and tried fruitlessly to keep the mosquitos away with Citronella candles (didn’t work). ¬†I spent hours and hours outside, soaking up the Vitamin D and beautiful weather. ¬†One night brought a counterintuitively peaceful summer thunderstorm.

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I’m trying to cook even more (and be more creative in the kitchen), and my brother has been helping with the food photography because he has a nice camera ūüėČ ¬†This week, I made the pancakes mentioned in the last post…

Lentil stew stuffed sweet potatoes from The Cutting Veg

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Topped with yogurt and fresh basil (sounds weird, tastes incredible)

…and I also sauteed turnip greens for the first time, so as to not waste them. ¬†Yum!

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Roasted turnips and sweet potatoes, fresh tomato, sauteed turnip greens, mushrooms, green onions, and garlic with chicken

I also made copycat Levain Bakery cookies! ¬†I’ve never actually been to Levain Bakery, but these cookies turned out incredible.

Last but not least, I cooked¬†my first live crabs yesterday. ¬†I¬†love¬†crabs and hadn’t eaten them in years! ¬†They were delicious. ¬†What a cool experience.

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Now that I’m at home, I have access to a plethora of foods that were much more difficult to access at school. ¬†We have the seasonal vegetables from our CSA. ¬†Turnips, radishes, spinach, mushrooms, tomatoes, lettuce…all local and much fresher and more flavorful than anything you’d find at the grocery store! ¬†Amazing farmer’s markets. ¬†A semi-stocked pantry (although with two teenage boys and a college runner, nothing lasts long in this house).

This is allowing me to continue to develop my passion for cooking, for which I am so grateful! ¬†It’s also been easier to avoid going out to eat and be more innovative and think of what I can make with the ingredients that we already have in the house. ¬†Three cheers for saving money and eating cheaply, but healthily!

I’m¬†itching¬†to start training for real, but reminding myself to be patient!

Black Forest Breakfast Mousse

Happy Hump Day!  The best breakfast experiment happened this morning.

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I went for a nice 4-mile run this morning before it got too hot out. ¬†My left bunion was bothering me, and I think it might be because I’ve been slacking on the rehab and maintenance since taking my break from running and leaving campus (and the training room). ¬†I also used new shoes since my old ones are beyond dead.

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Took myself on a Starbucks date yesterday: overnight oats, almond milk cappuccino, and the Washington Post magazine

After my run, I decided to experiment a little for breakfast.  I had made dark chocolate banana overnight oats (oats, almond milk, chia seeds, mashed banana, and dark cocoa powder) the night before, but I had chocolate mousse on the brain and wanted to see what would happen if I whipped egg whites into stiff peaks and folded them into the overnight oats.  So I did!

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Two whipped egg whites

After whipping the egg whites, I folded them into the oats.  It worked like a dream.  They turned unbelievablyfluffy and delicious, almost exactly like mousse, but with a slight chewy factor from the soaked oats!

IMG_5811.jpgThe bowl was enormous, and I topped the mousse with cherries and strawberries to make it “Black Forest”-y. ¬†I also had plain nonfat Greek yogurt and peanut butter.

I would highly recommend whipping egg whites and adding them to overnight oats.  I think this is going to become a staple in the breakfast lineup!

The rest of my day will be pretty chill. ¬†I found a bunch of gift cards while cleaning out my room, so I’m going to hit up Barnes & Noble for some summer reading, as well as do some yoga and run some errands. ¬†Later today, I’m going to go cheer on my high school team at their conference meet! ¬†My remote internship doesn’t start until the end of May, so I’m trying to relax before that starts and before training picks up. ¬†I’m notoriously bad at relaxing…

I hope everyone has a great Wednesday!

Can’t stop won’t stop

Holy moly, there is so much to catch up on. ¬†First off, Happy Mother’s Day!

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The past two weeks have been crazy. ¬†I trained through to the conference championships with my team, and since I didn’t have any finals until last Wednesday, I actually drove ten hours round-trip to Delaware to watch them compete last weekend! ¬†It was rainy and cold, but there were some great performances, as well as¬†some not-so-great ones. ¬†My last run of the year was with my friend on some local trails, and it was great!

I took a week off from running and gave myself the freedom to eat whatever the heck I pleased and not feel the need to do core/strength/whatever.  It has been very freeing.  Break weeks are the time to let the body and mind recover.

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Chocolate chip cheesecake Cookout milkshake at 3:30 am pretty much sums up the whole break

Another awesome adventure included staying up all night and watching the sunrise at the beach with some other sleep-deprived friends.

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The two final exams that I took were both very difficult.  The accounting final murdered everyone in the class.  But we made it through!

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On Thursday, I packed up my entire room, loaded the car by myself, and drove home.  It was very tiring.  I already miss school!!

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this was depressing

I actually got into a little fender bender on the way home due to an unfortunate combination of torrential rain, drowsiness, and a loaded-up slowly-stopping car.  It was completely my fault but still shook me up a lot.

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Made some nice oatmeal at home

 

After spending all of Thursday packing, driving, and unpacking, I decided to go on another road trip with my roommate, and we drove up to New Jersey on Friday to watch our team compete at ECACs.  Princeton was super fun, even though it rained most of the time!

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We got back this evening. ¬†It’s been a whirlwind three days, but I’m¬†finally¬†home and don’t foresee any more road trips for at least a couple days! ¬†I have an incredible amount of unpacking, organizing, and planning to do…

This week, I’ll be running a few miles every other day and cross training if I feel like it. ¬†Real summer training will start up next week. ¬†So far, I don’t have a job lined up for the whole summer, but I’ll be doing a remote writing internship for most of the summer, as well as more short-term jobs. ¬†I would like to travel a lot and train hard, but I also need to save money for next year…

I’ll talk more about running once I start running more! ¬†For now, I am going to continue to eat all the foods, recover from three road trips in a week, and try to relax for a little while at least! ¬†It’s¬†unbelievable¬†that I’m a junior in college!!!

 

Summer training week 7: 56 miles!

Summer 2016 week 7 (7/4-7/10):

this weekMonday 7/4: AM: 7 miles, drills, strides, pull-ups/push-ups/dips.  PM: 3 miles in the pouring rain.
Tuesday: 20 min warm-up, drills, fartlek (6 minutes-5-4-3-2-1 with half-time recovery), 20 min cool down.  Total = 10 miles.
Wednesday: AM: 5 miles Potomac Heritage Trail.  PM: abs/core
Thursday: AM: 7 miles, drills, strides, pull-ups/push-ups/dips.  PM: 3 miles treadmill, 20 min yoga
Friday: AM: 2 mile warm-up, drills, 24 min tempo, 2 mile cool down.  PM: 2 miles treadmill, light leg lift
Saturday: off, a bit of core/yoga
Sunday: 11 miles.

Total: 56 miles

First of all, who’s been watching the Olympic Trials?? ¬†Incredible. ¬†Noah Lyles set the national high school record in the 200! ¬†Kate Murphy and Christina Aragon qualified for the 1500 semis! ¬†Crazy.

Anyway…

I kind of miss cross training?! ¬†At this point, I hardly remember the struggle of four cross trains per¬†week! ¬†Highest mileage week ever (again)- we’re getting closer to that 60 mile mark. ¬†My legs are definitely feeling the higher mileage; the¬†treadmill doubles in the afternoon were no faster than¬†8:00-8:30 pace. ¬†The temperature and humidity levels were a lot higher this week than previous weeks, so that was definitely an adjustment.

I ran with a teammate for my long run today, and we were both pretty tired, so we took it easy. ¬†Refueled with some blueberry pancakes with butter and maple syrup, coffee, a fried egg, plain Greek yogurt with almonds, and Nuun. Yum ūüôā

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My roommate came up to stay with me on Monday and Tuesday, so we got to work out together!  We were going to do more DC things to celebrate the 4th of July, but it was very rainy and miserable, so after a quick Metro adventure, we had a low-key night and watched A Capitol Fourth and the Olympic Trials on TV.

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For Wednesday’s run, my friend who¬†loves¬†trails convinced me to join him for a trail run on the Potomac Heritage Trail. ¬†I do not love trail runs. ¬†It took 50 minutes to go 5 miles. ¬†I ended up first twisting my ankle, then getting¬†poison ivy, then falling off the side of a rocky part of the trail and gashing my knee…Never again!!

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Thanks @PHT

Both of this week’s¬†workouts (Tuesday and Friday) were pretty good. ¬†My friend dropped me a little in the second half of Friday’s tempo, but it was a solid workout.

One thing I do need to work on is getting enough sleep.  As the mileage goes up, sleep gets more and more important!  Unfortunately, whenever I work the evening shift, I never get home earlier than 10:30 pm.  But I can stop procrastinating going to bed and get off my phone earlier.

 

Food of note: balsamic honey glazed salmon! ¬†So good. ¬†Also lots of ice cream ūüėČ

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60 miles next week!

 

Summer Training Week 4

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Summer 2016 week 4 (6/13-6/19):

Monday: AM: 6 miles, pull-ups/push-ups/dips.  PM: 30 min swim
Tuesday: (almost) 9 miles @ 7:18 average, 10 min abs
Wednesday: 60 min stationary bike, squats/lunges
Thursday: AM: 3 miles, pull-ups/push-ups/dips, 10 min abs. PM: 6 miles
Friday: 9 miles.  Hilly
Saturday:  3 miles, 20 min yoga
Sunday: 11 miles (DC tour run!)

Total: 47 miles, 90 min XT

Holy. Crap. ¬†This week¬†was spent discovering¬†the true meaning of tiredness. ¬†I worked every single day, mostly the evening shift, which meant I had zero time for dinner or sleep. ¬†After being on my feet for 6 hours straight, I’d get home at 11, eat dinner, and go to bed at midnight, only to wake up at 5:45 am to run. ¬†Surprisingly, most of my runs were fine. ¬†I consciously backed off the pace on¬†Monday, Thursday, and Saturday, which was a really good choice. ¬†Today still didn’t feel good, though. ¬†Grr.

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This week’s long run was incredibly picturesque. ¬†We didn’t go until 10 am, so it was fairly hot and sunny. ¬†We started at Roosevelt Island and pretty much did a tour of the National Mall. ¬†The blazing sun forced us to stop several times for water, and we were fairly dehydrated. ¬†I was covered in salty sweat by the end…good looks! ¬†I didn’t feel good during the run, but it was so beautiful that it almost made up for it. ¬†Afterwards, we went for brunch, and I had crepes benedict and a cannoli and a fancy iced coffee! ¬†It was lovely.

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I actually feel really happy with my nutrition this week, which is a little weird because it’s not like I followed some stringent¬†plan or anything. ¬†Working in an ice cream store, I had a ton of ice cream and smoothie samples, and my “dinner” during all the evening shifts I worked was a bagel and cream cheese, or a random chicken salad sandwich from Chick-Fil-A, followed by more bread/English muffins whenever I got home (11 pm or later). ¬†Not exactly prime fueling. ¬†But I’m actually completely fine with that! ¬†How strange. ¬†I think as mileage increases, the¬†body craves any and all calories for energy and recovery.

But I made the butternut squash/kale/Gruyere casserole and also had grilled tuna steaks last night for the first real dinner at dinner time in four days.  So good!!

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My coach just sent out training plans¬†for the rest of the summer. ¬†Needless to say, my heart skipped a couple beats when I saw “60 miles” consistently on my schedule.

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This upcoming week, I will hit 50 miles for the first time in my life (52), and I’ll be at 60 in three weeks!! Holy crap. ¬†I’m actually a little sad that my Wednesday hour-long cross train is going away (to be replaced with a 5-mile run)… I’ve been doing that for a year, and it’s a nice little routine!

Since I leave for California on Thursday and will be in the mountains, I’ll have to get creative with fitting in the mileage. ¬†I most likely won’t be able to do any doubles, and I’ll have to switch around some Wednesdays/Thursdays based on travel plans. ¬†But I’m willing to be flexible to play it safe. ¬†One thing I do¬†not¬†want to do is overtrain/burn out. ¬†The “little things” (stretching, icing, core work, sleep) are going to become more important as well.

I’m literally running¬†twice¬†the mileage I ran in high school. ¬†But high school was awhile ago, and my coaches know what they’re doing. ¬†So excited ūüôā ūüôā

 

Summer Training Week 3

Summer 2016 week 3 (6/6-6/12):

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Monday 6/6: AM: 30 min aqua jog, abs.  PM: 6 miles @ 7:27 average, upper body strength, 20 min yoga
Tuesday: 8 hilly miles
Wednesday: 60 min stationary bike.  Walked around DC for like 5 miles
Thursday: AM: 6.5 miles @ 7:42 average, upper body strength, abs.  PM: 30 min swim
Friday: 8 miles.  Extremely hilly!
Saturday: off
Sunday: 10 miles on canal.

Total: 38.5 miles, 120 min XT

This week, I had running buddies for every run! ¬†It was a really nice change. ¬†I was surprised to look at my watch on Monday to see a 7:27 average pace, so we made a conscious¬†effort to go very¬†easy¬†on Thursday and still ran 7:42…what a change from last year! ¬†Thursday was a really long day- run in the morning, 5 hours of working the summer afternoon¬†rush at the ice cream store, and a cross train in the afternoon.

On Wednesday, I biked for an hour in the morning and then went on a DC date at night and walked 5ish miles around all the monuments.  It was worth it!

Friday’s run was insanely¬†hilly, but I felt good! ¬†Rachel has to run at 6:30 am every day, so I woke up at 5:55 and was home by 8. ¬†My legs were trashed afterwards, and I took a nap¬†before 10 am ūüėČ

Sunday’s long run was not great. ¬†My legs, especially the quads, felt heavy right from the beginning, and that, combined with the heat and humidity, made for a 10-mile struggle. ¬†Oh, well.

Overall, it was a solid week of training.  My body needs to get used to an additional 20-30 hours of standing/working on top of training, though.  I also need to sleep more!  And possibly add in some easier runs since going 7:15-7:30 pace on every run is probably unnecessary.

Nutrition: Not bad. ¬†Could be better. ¬†But life is short ūüėČ ¬†Loving avocados, eggs, and Ezekiel sprouted grain bread right now, and forcing myself to love cottage cheese.

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And¬†strawberry shortcake. ¬†And slutty brownies.¬†Whoops ūüėČ

The upcoming week brings 47 miles and *only* 90 minutes of cross training! ¬†We’re getting back up to what was my¬†peak mileage during track season, except right now it’s all in the form of maintenance runs.

PS: My friend got first-team All-American at NCAAs!!!!!!!!!!