Training 1/8-1/14 and beginning of semester!

Happy first day of school!  The second semester of junior year started bright and early this morning with an hour-long pool workout, training room visit, and 9:30 am marketing research class.  And it’s snowing!  I have an hour and a half break between classes, so I’m going to drink coffee too quickly and catch you all up on what’s been going on in my life 🙂

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First of all, I spontaneously got a haircut!  Chopped off about six inches of gross, dead hair left over from when my body was falling apart at the end of the cross country season.  #newyearnewme?  But that has next to nothing to do with training, sooo moving on.

So unfortunately, right as I was beginning to feel in shape and enjoy training again, I injured myself.  Last Tuesday, I did a tempo run on the icy bike path and completely fucked up my left foot and ankle.  Since then, I’ve been experiencing pain in my arch, plantar, and ankle bone, and it isn’t getting any better.

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Post-pool-workout overnight oats and warm whirlpool

Ironically, I’m in the same position I was in at the start of last semester: cross training, foot/ankle pain, daily training room visits…hoo boy.  I’m trying to take it in stride, though- be patient, smart, don’t rush things.  Unlike past injuries, I want this to completely heal up before I try to train on it.  And I’ve been killing it on the bike, in the pool, and in the weight room, so those are all positives!  Might get an x-ray if the pain doesn’t improve soon.

Week of 1/8-1/14:

  • Monday: AM: 7 easy miles + circuits. PM: active warm-up, 3 miles, strides, GS1, foam roll.
  • Tuesday: 20 min warm-up, drills, 4 mile tempo on bike path (SUPER icy).  Splits: 6:18, 6:26, 6:07, 6:03.  20 min cool down.  Lower body lift at home, and did 24 chin-ups!  Foot/ankle started hurting a lot later in the day.  Iced it.
  • Wednesday:  AM: tried to run- too much pain.  30 min elliptical with ankle brace.  PM: 30 min bike + core.  Foam roll.
  • Thursday: AM: 8 miles + strides + upper body lift.  PM: 2 miles.  Foot/ankle feel better than Tuesday and Wednesday, but not pain-free…in retrospect, I’m just a stubborn idiot 😉
  • Friday: active warm-up, 4 miles- planned to do workout but after I warmed up for 2 miles, it was too painful, so I ran 2 miles home and then did a 50 minute pool workout (10 lap warm-up, 5 x 4 laps hard, 1 lap easy, 5 x 1 lap hard, 1 length easy, 10 lap cool down).  Rolled, Epsom salt soak, electrical stim and ice, mobs, massage.
  • Saturday: 100 min XT (80 min bike + 20 elliptical). Rolled, Epsom salt soak, electrical stim and ice, mobs, massage.
  • Sunday: off. 40 min yoga/core.
Total: 33 miles + 210 min XT
I wrote a melodramatic post on Saturday that I might post later, but essentially I was really frustrated about having to cross train and dealt with some “If I can’t run, it’s a waste” thoughts.  Luckily, I’ve remembered that cross training is highly effective at keeping us in shape, so I’m going to take advantage of the bike and the pool to get some quality work in!  Also, so many women on my team are injured right now that cross training has been kind of a party…haha.
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This semester, I have no 8 am classes.  Thank goodness!  On Mondays and Wednesdays, I’ll be taking three marketing classes from 9:30 to 3:30, with morning and afternoon practice.  On Tuesdays and Thursdays, I will have morning practice from 7:30-10:30, followed by two Hispanic Studies classes from 11-2.  And for the third semester in a row…no Friday classes!  I’m well on my way to completing my two majors (BBA in Marketing and BA in Hispanic Studies), and it’s crazy to think that we’re already in the second half of junior year.
I spent the majority of yesterday meal prepping even though I didn’t really need to, mostly because I wanted an excuse to break in my new food processor!  It’s super fancy, with 4 different blades and about 10 different parts…quite a change from the old mini one that stopped working last semester 🙂  Also, I realized that all the food I prepped was some shade of brown.  Nice!
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Carrot muffins, curried lentils, black bean brownies, homemade larabars, brown rice, sweet potatoes, and beets

I hope everyone has a wonderful Wednesday, and I’ll update again soon about my injury, semester, and life in general!
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Week of 1/1-1/7 (51)

Happy Monday- the start of the last week at home before spring semester begins!  I’m currently wearing cozy fleece pajama pants and settling into a Thai chicken curry coma while writing this post.  I’m working tomorrow so planning to do my workout and lift pretty early.  In typical Monday fashion, I am battling a severe cold, and my car battery died.  But on the bright side, the AAA guy was really nice, and I got in two really nice outdoor runs today after the Treadmill Horror Week!
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Color coordination is not my strong suit

Since last week was so cold, I decided to play it safe by doing the majority of my training indoors.  However, by the end of the week, I was beyond done with the monotony of the dreadmill.
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Yikes…

Week of 1/1-1/7:
  • Monday: AM: active warm-up, 7 miles @ 7:45 pace on treadmill, GS1.  PM: active warm-up, 2 miles @ 7:39 pace outside, strides, circuits.
  • Tuesday: active warm-up, 2 miles @ 7:45 pace, treadmill fartlek (2 x :90h, :90float, 4x:60,:60, 6x:30,:30), 2 miles @ 7:50.  PM: ice skating.
  • Wednesday: 7 miles @ 7:02
  • Thursday: AM: active warm-up, easy 7 miles @ 8:00 on treadmill, upper body lift at home.  PM: 2 miles @ 7:55 on treadmill, 2xhill stride simulation, circuits.
  • Friday: AM: workout at “indoor track”.  Active warm-up, 2 miles @ 7:30, drills, 2×200, 2 x [1000, 400, 800] with 200-400 recovery, 2 mile cool down.  Splits: 36, 37, 3:32, 77, 2:52, 3:40 (ouch), 81, 2:50.  Honestly, this track is awful, so the effort was much harder and I’m not too worried about the splits.  PM: 23 min aqua jog.
  • Saturday: 30 min bike + core
  • Sunday: 11 miles on the treadmill (7:20s-7:30s, finished a bit faster). I reeeeally didn’t want to do this on the treadmill, but I only had time in the morning and it was -3 degrees.  Almost put a baseball bat through the treadmill if I’m honest.

Total: 51 miles + 55 min XT

Physically, I got in some good work this week.  My runs and lifts all went pretty well, I didn’t hammer too many maintenance runs, and I got in some quality strength.    Surprisingly, I am not stressing too much about the fact that my mileage buildup has been a little lower throughout winter break.  It’s hard to train alone, the higher-quality work is done back on campus, and we have a long season(s) ahead of us.  I’ve been taking care of myself and getting in good work, and that’s what matters 🙂

However, I was definitely going stir-crazy (and dreadmill-crazy) by the end of the week.  The lack of sunlight didn’t help, either…

While it wasn’t fun to train primarily indoors, there were a bunch of highlights this week!

  1. I ran with a friend on the canal on Wednesday, and the run flew by because we talked nonstop.
  2. Homemade pizza night!IMG_0810.jpg
  3. Convinced the aforementioned friend to join me for an indoor track workout on Friday!  I would not have been able to do the workout without a buddy.
  4. Made some delicious homemade bars (with walnuts, dates, oats, chia and flax seeds, and chai spices.)IMG_0860.jpg
  5. Went out for pho with friends and talked for three straight hours.  It was a blast.
  6. Started working again, and my out-of-town friend showed up unexpectedly, which was so much fun.
  7. Due to a massive, random craving, I picked up some salteñas after cross training on Saturday.  They were just as incredible as I remembered.IMG_0869.jpg
  8. Got through Sunday’s long run without killing anyone!  Even though I bailed out a mile earlier than planned.
  9. A networking brunch with the people I will be working for/with!  It was a lot of fun, and I’m really excited.

So yes, lots of positives this week.  This coming week is my last week at home before I go back to school for the spring semester, and I want to make it a good one!  My friend joined me for 7 early miles this morning.  This early riser hadn’t actually risen early in awhile, so my alarm was quite the shock!  It was fun to catch up with her (and run outside…blessed).  I had another quality run in the afternoon, followed by strides and a general strength session that felt awesome.  I am definitely not taking today for granted; it was really, really nice 🙂

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Tried to film my afternoon strides but it didn’t work too well…

My goals this week are to enjoy training, work more hours, remain positive and continue to remind myself why we are doing this training, get ready to move back to school, cook some new foods, and prioritize sleep and foam rolling (been slacking a little…).  And don’t feel bad about spending a few hours not doing anything at all! (I’m terrible at this.)  Classes begin next Wednesday, and our first race is in less than two weeks!  I know I’m not in the best shape ever, but I’m excited to get through a few more workouts at home before rejoining my teammates.  That always makes workouts more fun and effective 🙂 I’m truly excited to race on an indoor track (and race a track race in uniform!) for the first time since freshman year!!  Here’s a throwback to my first race in uniform:

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Baby Kathryn!

Today :)

Okay, okay, I know I said I would write a Year in Review and 2018 goals post…and I am, I swear!  But today has been such a nice day that I just wanted to write about it.

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To be perfectly honest, I’ve lacked motivation towards training over the past couple weeks.  I’ve still gotten out and done it, but my mentality has been seriously lacking.  Being away from my team, my coaches, and being so far removed from what we’re working for (racing) makes it really hard to stay motivated!  It doesn’t help that it’s been zero degrees outside.

Anyway, today I woke up to real-feel temperatures of -1.  To the treadmill I went!  I had a short fartlek on tap, so I headed to the community center gym because my treadmill tops out at 10 mph (not fast enough for speedwork).  When I got there, the gym was packed.  Somehow, counterintuitively, this boosted my lackluster mood!  I was excited to see everyone busting their butts to achieve their goals.  In my opinion, having a lot of people at the gym makes you more motivated to kick butt in your workout because you don’t want to look slow.  (Just me?  Probably.)  My high school teammate, who is a kickass D1 runner herself, was bearing down on the treadmill in the middle of an eight-mile cutdown run to 5:30 pace.  Freakin’ inspiration.

After completing an active warm-up routine, I hopped on the treadmill next to her and ran a two-mile warm-up before starting my fartlek.  [2x:90 hard, :90 float, 4x:60h, :60f, 6x:30h, :30f] with a two-mile cool down.  Because it’s scary to run at high speed on a treadmill, and the effort always feels comparatively harder, I didn’t go “all out.”  I started the hard intervals at 5:40 pace and cut down to 5:10 pace.  Even though it wasn’t as hard as I could have gone on land, I hadn’t run that fast in awhile, and I felt like I had gotten in a good effort at the end!  And now that I’ve done some fast stuff, I feel much more inclined to do speedwork in the near future.  Funny how that works 😉

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Fueled up with a Picky bar before completing the day’s lift.  I went home, showered, ate lunch, power napped, and headed out to ice skate on the frozen canal with some friends that I don’t get to see a lot!  It ended up being such a good time- I hadn’t talked to them at length in awhile- and it was so cool to skate on the canal.  And we managed to avoid getting beaned in the head by the more aggressive hockey players out there.

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Afterwards, we warmed up our frozen bodies with the best hot chocolate I’ve ever had.  We used heavy cream, melted semisweet chocolate, and cinnamon sticks, so what’s not to love?

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It was just a really good day.  I sometimes get miserable in the cold, especially chronic extreme cold like this!  But now I’m bundled up and toasty warm, and it’s been a day to appreciate the small things like laughing with friends, reading interesting newspaper articles, feeling a little more motivated towards running, and resting under a string of pretty lights.  Also, I accidentally left clothes at the gym and went back to get them hours later and they were still there!  Heck yeah.  Happy New Year 🙂

 

Week of 12/25-12/31 (45)

Happy New Year!  Started 2018 off strong with 7 morning treadmill miles, 2 miles outside in the afternoon, two strength sessions, and the first of many intentional Meatless Mondays!

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Ancient, but functional, treadmill set-up

I will do a New Year’s post recapping 2017 and discussing my goals and intentions for 2018, but for now, gotta wrap up the last week of 2017!

Week of 12/25-12/31:

  • Monday: active warm-up, 7 miles, circuits
  • Tuesday: AM: 30 min bike + lower body lift.  Pushed weight and did 21/24 chin-ups!  PM: 7 miles, 4 x strides, 5 min core (got bored).
  • Wednesday: 4 miles @ 8:00 pace + 30 min swim.  SORE.  Felt pretty shitty.
  • Thursday: Travel ALL DAY.  Active warm-up to keep warm… 8 miles @ 7:30 pace on treadmill at night after getting home.
  • Friday: AM: active warm-up, 2 miles, drills, 4 mile pace run (watchless), 2 miles.  Upper body lift.  PM: 20 minute aqua jog…didn’t stretch afterwards, oops.
  • Saturday: 11 miles in the snow @ 7:35 avg (felt harder because slippery).
  • Sunday: OFF.  Aches and pains from snowy long run.  45 min yoga/stretching.

Total: 45 miles + 80 min XT

After essentially taking five days off from running the previous week, I ran six days in a row this week and hit semi-normal mileage.  Maybe not the smartest thing to do, but it was convenient!

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Tried this protein shake after Tuesday’s lift and it wasn’t bad! (and I hate protein powders)

I pushed Tuesday’s lift and woke up sore on Wednesday!  Wednesday’s run-XT combination was kind of dreadful, and I had to talk myself through every minute of it.  “Come on, just swim one more lap.  You can do it.”  Along with the perennial lie: “There’s nothing you’d rather be doing right now!”

We woke up at 4 am to travel home from California.  We were supposed to be home by 4:30 pm Eastern time, so I was planning on doing a maintenance run and then going to the gym to lift.  Unfortunately, we got a little stranded and didn’t get home until close to 7 pm.  It was 80 degrees in California and 15 in the DMV and we did not have coats.  I ended up doing some active warm-up routines to keep myself warm while we waited outside for the train for half an hour.  It worked, and the release of endorphins made me less crabby after traveling all day!  When we finally got home, I ran eight miles on the treadmill and did not lift because it was like 8 pm at that point.

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I didn’t do a workout until Friday’s pace run, and my watch died 3 minutes into the warm-up, so I went off of effort.  It went significantly better than the pace run I’d done the previous Monday!  My right leg locked up per usual, but otherwise I felt strong and confident.  No idea how fast it was.  I spent the afternoon making homemade bagels with my friend, and we went to the pool afterwards for a quick shakeout.

Overnight snow and ice made Saturday’s long run a little treacherous.  It wasn’t the most stellar run ever, but I got through it…However, the gait changes I made to compensate for the slippery bike path caused me to wake up sore and hurting on Sunday.  I was planning to cross train, but I took the day off, did some yoga, and hibernated inside after attempting to go to the farmers’ market in zero degree weather.

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I had New Year’s Eve plans, but after visiting a friend and eating a lot of mac and cheese, I got minor food poisoning.  So I ended up staying home and celebrating with my family. (and by celebrating, I mean eating brownie sundaes, drinking champagne, watching The Holiday, and falling asleep before midnight.  Party animals!)

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Even the dog was a party animal.

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I’ll write more about the year transition in the next post!  I’ve felt a bit…stale…towards life and training recently, although a rejuvenating double outside in the cooold helped reinvigorate me today 🙂

Week of 12/18-12/24 (22 miles + 290 min XT)

Merry Day-After-Christmas!  I’ll post a recap of my family’s Christmas later, but here’s last week’s training.  TL;DR: training interrupted by a niggling foot.

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I ran normally on Monday and Tuesday (although it felt pretty shitty), but then the mild discomfort in my foot increased to where I decided to cross train the rest of the week.  While my brain kept trying to convince me that a) “you’re going to lose all your fitness!” b) “you’re slacking!” and c) “you’re exaggerating the pain in your mind!”, I’ve seen firsthand what happens when you don’t listen to your body.  Hell, I’ve become pretty terrible at listening to my body.  But I’d rather take a few days off now than be out with tendonitis or a stress fracture for a long time.

Week of 12/18-12/24: 

  • Monday: AM: active w/u, 2 miles, 4 mile tempo on towpath (6:23, 6:22, 6:29, 6:22), 2 mile cool down.  Felt tired and not at all in it but toughed out the 4th mile after feeling like quitting at 2 miles.  GS1.  PM: 2 miles + circuits.  Getting stronger on burpees!
  • Tuesday: AM: 8 miles @ 7:42 avg, felt tired, lift day 1 (felt strong!).  PM: 2 miles.
  • Wednesday: 60 min (3200m) swim.  Sore from lift!  Pain on top of foot- took Aleve and iced it.
  • Thursday: AM: 70 min bike (with a fartlek during), upper body lift, felt pretty strong.  PM: 2 miles, foot still hurts.
  • Friday: Woke up at 4:40 am and spent all day traveling…very tired!  Pool was closed to off day today-  did active warm-up, some circuits, general band strength, and yoga.  Still have foot pain, especially when I point my foot.
  • Saturday: 100 min XT (70 min bike + 30 min aqua jog).  Set a bike distance PR!
  • Sunday: 60 min pool (35 swim, 25 aqua jog) + some yoga
Total: 22 miles + 290 min XT
Monday’s tempo was traaaash, and I made the mistake of programming Strava to call out splits every half mile because I thought it would motivate me. NOPE.  Instead, I found myself demoralized and hurting 2 miles in, but I’m proud of myself for toughing it out for 4 miles.  Of course, I spent far too long stressing about the splits and telling myself I was slow and how the heck am I ever going to run sub-17 if I can hardly handle 6:20s?  #chill.
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Glaring at my legs post-tempo

I ran with a friend on Tuesday, and we were both feeling a little banged up, so we took it easy.  I noticed that the top of my left foot was moving from sore to painful, so I cross trained on Wednesday.  On Thursday morning, I forced myself not to run and instead did a bike workout.  Tested the foot out with 2 miles in the afternoon, and while it didn’t hurt, there was some discomfort.
On Friday, my family woke up at 4:30 am to travel to California.  We hit mad traffic on the way there and even worse traffic in the airport (naturally- it was December 22!), and we hardly made our 7:50 am flight.  But we made it! Wooo.  Meals were really weird, and we were all cranky and tired.  After a marathon travel day, I was looking forward to decompressing with a swim, but the pool was closed for repairs so I took the day off and did a bunch of general strength instead.
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Saturday brought a lovely 100 minute cross train that I split between the bike and the pool.
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Set a distance PR on the bike #nice

Sunday was just maintenance.  After icing the foot and sporadically taking Aleve and ibuprofen, it felt passable enough to run on Christmas!  And I’m going to go for another run later.  🙂
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At least I’ve been able to swim in a cool half-in-half-out pool!

It’s a little strange making up my own training as I go along, and I’m trying not to feel guilty about not doing the workouts that are on schedule.  But the schedule was sent out weeks ago, and I’ve been cross training my butt off, so I know my fitness isn’t really suffering.  I’m just itching to get back up to regular mileage and actually have some good running workouts!  I recognize that I jumped the gun a little over the previous 2-3 weeks with maintenance and long run intensity, so lesson learned, and I’m going to practice approaching training with a more balanced, relaxed mindset.   Except I suck at relaxing, and sleeping, and all that jazz.  Guess I gotta do more yoga 😉
Christmas recap coming next!  We’ll be in California for another couple days before heading home.

Week of 12/11-12/17 (47.5)

Hi, happy Sunday!  Today was extremely chill- all I did was lounge around, eat lots of food, go to the farmers’ market, read Julie and Julia, spend too much time on my phone, and do some yoga.  My family had homemade pizza night, and all the pizzas were delicious.  My brothers and I then had a spontaneous jam session with a wide range of tunes.  It was pretty hysterical…this type of stuff doesn’t happen at school.

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PIZZA from scratch

Sometimes rest days are hard to get through, but I thoroughly enjoyed this one and am winding down for the night listening to the Nutcracker Suite and feeling fat and happy 🙂

 

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Hit up the farmer’s market with the bro for some fruit (and samples) (and donuts!)

Throughout this past week, my mileage increased significantly and we continued to get back in the swing of workouts and lifting.  Some runs sucked, others were okay, and still others were pretty awesome!  I’m happy to be home but already miss my teammates.

Week of 12/11-12/17:

  • Monday: AM: circuits + 2 miles fast-ish.  Nap + Spanish final.  PM: lap, active w/u, lap, speed ladder, hurdles, 6 miles, 4×150 strides, GS1. Business analytics final. Total: 8.5
  • Tuesday: AM: lap, active w/u, 2 miles, basic drills, 2×200 with 30s rest (38, 37), 5×1000 with 200 jog (3:37, 3:38, 3:40, 3:41, 3:40) (goal was 3:36-3:32).  Felt pretty crappy but very proud of mental toughness and calmness.  Just took it one interval at a time.  2 mile cool down.  Lift day 1.  PM: NormaTec.  Total: 8.5
  • Wednesday: AM: 4 miles + circuits. Very cold!  Later: 30 min aqua jog. Finance final.
  • Thursday: AM: active w/u, 8 miles, 6x100m strides.  Lift day 2 in weight room- felt a little weak today.  PM: cleaned all afternoon so that was my double haha.  I was exhausted.
  • Friday: Active w/u, 2 miles, basic drills, strides, 3x [200, 300, 400, 600 @ 80 pace with 60s rest] + lap between sets, 2 mile cool-down, GS2.  NormaTec.  Total: 7.5
    • Set 1: 38, 61, 79, 2:03
      Set 2: 39, 60, 79, 2:02
      Set 3: 39, 59, 79, 2:00
  • Saturday: 11 miles bike path at home.  Very icy!  First half was 7:10s, second half was 6:50s, last mile 6:40…probably didn’t need to go that fast but felt like it was okay to hammer a bit with a planned off day.
  • Sunday: Off. 30 min yoga.
Total: 47.5 miles + 30 min XT + lots of strength and I actually did yoga this week!
 
This week was solid, except for setting my apartment on fire on Sunday and subsequently being exhausted from lack of sleep, cleaning all the time, and final exams.
On Tuesday, I don’t think anyone felt good, but I was really proud of the way I stayed tough and positive mentally.  On Thursday, I took two naps and skipped the afternoon double, which was definitely the right move.  Friday’s workout went about as well as could be expected; two of my teammates and I worked together well and it hurt but we’re excited for 80s to feel progressively more normal as we get into better shape!  I have no idea how I’m going to run that pace for 5000 meters when 600 was hard…
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Long run splits (ish…I forgot to pause Strava for a water break)

Saturday’s long run was pretty good…I definitely pushed it and felt beat afterwards.  While that’s good sometimes, I’m also reminding myself that getting back into shape/increasing fitness is a process and I have to be patient!  Can’t shortcut my way to a sub-17 5k.  Happy to be done with the semester, worried about keeping my foot happy, excited to be home for a little while, and brainstorming how I’ll get my training in while in California because the fires have grown to 200,000+ acres and I’m not sure how the air quality will be.
It can be hard to stay motivated throughout winter break because you’re so far removed from racing, and there’s a long gap until the next race.  However, this is the work that matters!  Similar to summer training for cross country, it’s imperative to build a strong foundation, get some quality miles in, be consistent, and make smart choices regarding sleep, recovery, and fueling.  And this year, I am lucky enough to not be working full-time like last year!  Therefore, I have ample time to foam roll, stretch, get in quality strength workouts, and generally do everything I need to do.  YESSSS.
On the not-as-fun runs (of which there are always quite a few), I am just going to keep reminding myself of my goals.  9:50 3k and 16:XX 5k…I am coming for you!!
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Here’s a random picture of my dog in a Santa hat

(Also, side note, my period is back in full force, which is annoying as hell but a strong reminder to be grateful that my body is healthy and functioning properly, especially after how I felt at the end of the cross country season!)
Goals for the next week:
  • Be smart with training.  Go hard when you need to; rest when you need to.
  • Mental toughness
  • Continue deliberate practice as it applies to all drills, strength routines, etc.  Remember that each element of practice will get you closer to sub-17!
  • Foam roll, stretch, and drain legs every day
  • Smile a lot!  Compliment people as much as possible.  Don’t pick fights.
  • Focus on nutrient timing and high-quality foods
  • Focus on the things you can control with travel, and don’t stress about the things you can’t.
  • Read lots of books and try to stay off social media
  • Reestablish bedtime routine

Week of 12/4-12/10 (35)

Last Sunday of the semester! Classes are over, 3 finals loom over my head, and by this Wednesday night I will be halfway done with junior year of undergrad.  What!?

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This weekend was full of studying, holiday parties, lunch dates, and watching “Suits” on Amazon Prime.  And it snowed!  I’m currently jamming to Jim Croce while I take a break from studying and wait for my laundry to dry.

Over the past two days, I’ve probably consumed about 300 grams of sugar, so I’m kind of crashing from sugar jitters into a sugar coma that isn’t conducive to productive studying.  Sorry, Spanish final grade… #Ididthistomyself

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Annual cookie party! The shortbread jam and molasses cookies were the BOMB

Anyway.  I had a really good last week of training and life.  Sorting stuff out with my coaches, starting to feel normal again while running, and looking forward to building the strength and the booty in the weight room.

Week of 12/4-12/10:

  • Monday: AM: 30 min bike.  Trainer for stim/heat + stretch.  PM: lap, active warm-up, lap, speed ladder, hurdles, 5 miles, general strength, foam roll, rope stretch.
  • Tuesday: lap, active warm-up, 2 miles, 3 mile tempo (6:27, 6:17, 6:22), 2 miles.  I am out of shape!  Lift in weight room- felt strong but weak (as in, I felt good but know I will be much stronger.)  Stim + NormaTec.
  • Wednesday: AM: 60 min pool (30 swim, 30 aqua jog).  My swim pace is getting faster!  PM: circuits, rope stretch, foam roll.
  • Thursday:  AM: lap, active warm-up, 8 miles, upper body lift in weight room, NormaTec + stim/heat.  Run felt stiff and tiring but good meeting!  PM: 20 min bike.
  • Friday:  AM: 6 miles kinda fast, felt good! 4 x strides, speed ladder, hurdle drills, general strength 2.  PM: circuits (4 min elliptical w/u and c/d)
  • Saturday: 9 miles (started at 7:20s, cut down to 6:40s, and my last mile was like 6:25).  It was rainy and cold but I felt awesome!  The group was great.
  • Sunday: 30 min bike.  Planning on doing yoga tonight, but we’ll see if that happens 😉
Total: 35 miles + 140 min XT + lots of strength
Had some really good runs and cross trains throughout this week.  Tuesday and Thursday weren’t fun; I definitely could not have gone much faster or longer than Tuesday’s measly 3-mile tempo, and my legs felt tight and unpleasant throughout Thursday’s run.
But Monday and Friday went really well, and we crushed Saturday’s long run!  6:40 miles felt almost easy, and I really pushed the last mile since the run was shorter than usual.  After spending over an hour in the freezing rain and wind, it took us awhile to warm up afterwards.  My roommate and I hibernated in our apartment eating oatmeal, drinking coffee, and listening to Christmas music while a fake fireplace crackled on the TV (lol).
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A wee bit chilly!

Shoutout to strength- the guns are unreal right now!  When we first realized we’d be doing strength routines every day, we were a little apprehensive and overwhelmed, but the circuits have turned out to be more like cross trains, and each routine works different muscles, so it’s not like we’re hitting the same thing every day.
I’m excited to increase the mileage and continue to focus on deliberate practice.  Everything we do is incorporated into our training for a reason!  I should hit low-to-mid-40s throughout this coming week.  Haven’t decided when I’m going home, but I’m looking forward to finishing out the semester strong (hopefully)!  Tomorrow brings a Spanish exam from 2-5 pm and a business analytics exam and pressure cooker from 7-10 pm.  The grind is #tooreal.
Have a great week and get after it!

A long road ahead

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!!

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Me

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.

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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.

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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.

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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.

Training 10/9-10/15 (54 miles)

Happy Sunday!  Today was a semi-productive day…I avoided schoolwork by updating my resume, running errands, and cleaning my apartment (our toilet has never sparkled so brightly).  I even applied for an internship because I decided it was probably a good idea to stop being in denial that the real world exists!!

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This evening, some of the team parents hosted a cookout, and I ate so much that I feel like I’m going to explode…so I’m currently lying on the couch in a pulled-pork-and-chili-induced food coma while writing this post 😉

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Plate 1 of…many…

 

Week of 10/9-10/15:

  • Monday: AM: 6 miles pre-dawn, very humid/hot, didn’t feel as fresh as expected.  NAP.  PM: form drills, speed ladder, hurdle drills, 4 miles trails, 6 x strides, planks/push-ups, yoga
  • Tuesday: AM: 18 min w/u, drills, strides, 2×500 (1:40, 1:40), 2k (7:16), 1k (3:30), 500 (1:38), stopped w/o early and cooled down for 3 miles.  Legs felt trashed.  Very humid! Lift in weight room + ice bath.  PM: NormaTecs.
  • Wednesday:  AM: 4 miles + core, very humid.  Bus ride to PSU.  PM: 10 min shakeout.
  • Thursday: pre-meet at PSU: 5 miles, drills, strides, rope stretch.  In a funk.
  • Friday: AM: 10 min shakeout, rope stretch.  20 min w/u, drills, strides, 6k @ PSU (21:20), 20 min c/d, rope stretch.  PM: NormaTec on the bus.
  • Saturday: 12 miles, felt tired but pretty good.
  • Sunday: 4 miles, light core/stretching

Total: 54 miles

Hmmm…a weird week, culminating in a great race!  I knew that last week’s training would hit me hard at the beginning of this week, so I was okay with the fact that Tuesday was rough.  As I mentioned in my race recap, my mental game was not on point throughout the trip.  I’ve felt sad, annoyed, discontent, and lonely over the past few weeks, and it was exacerbated on the trip.  However, the race went great (individually)!

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Sleep was pretty good this week.  As far as nutrition goes, I’m not sure what’s going on with my body, but my appetite has never been as large as it’s been the past few weeks!  I literally can’t get through the night without a snack, even if I eat at 9 pm right before going to bed.  I’ve incorporated extra snacks in the morning and the afternoon, but for real…body WYD??  It was freaking me out a little because logically, normal people do not eat nine meals a day.  But the race (and 56-second PR…) reassured me that collegiate athletes are not normal 😉

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Took the freshmen to Blaze Pizza and we all finished our very loaded pizzas 

Also, as Quentin Cassidy states in Once a Runner, “if the furnace is hot enough, anything will burn.”  #true.  I might just be saying that to justify the large amount of treats consumed throughout the past week 😉  But I’m feeling good.

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Peanut butter chocolate chip chickpea cookie dough bites!

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This freshly baked pumpkin cinnamon roll was life

Anyway, I’m losing focus, soooo gonna sign off for now.  We’re going to the river tomorrow morning for a fun practice!  It’s crazy to think there are just a few weeks left of the season (because honestly at this point, our chances of qualifying for NCAAs are…dismal).

Training Week of 10/2-8 (58 miles)

Happy Monday!  I hope everyone’s week is off to a great start.  I got up early this morning, per usual, and ran 6 miles before dawn.  My friend joined me for 4 of them.  The weather was unseasonably warm, humid, and somewhat oppressive today…lovely.

Somehow, I got to my 8 am business analytics much earlier than I normally do.  Miracles do happen!  Of course, I was ready for lunch by 9:30 am and spent the day being a bottomless pit.  After afternoon practice, I made a really good vegetarian dinner with a bucketload of homemade Thai peanut sauce 😀

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Anyway, last week’s training was meaty but went well!  I took an off day yesterday and am excited to travel up north with the team for our first 6k of the season later this week.

Week of 10/2-10/8:

  • Monday: AM: 6 miles, felt pretty fresh!  PM: form drills, speed ladder, hurdle drills, 4 miles, 3 x “X” strides, planks/push-ups, rope stretch, foam roll.  Total: 10 miles.
  • Tuesday: AM: 18 min w/u, drills, strides, 2 x 1000 retro w/ 90s rec (3:37, 3:36), 2 x 1000 w/ 2 min rec (3:29, 3:26), 2 x 800 retro w/ 3 min rec (2:39, 2:37), 2 x 1000 w/ 90s rec (3:36, 3:37), 13 min c/d.  Lower body lift + ice bath.  Went hard on the front squats!  PM: 2 miles + NormaTecs.  Total: 11 miles.
  • Wednesday: early AM: 6 miles.  Very sore from lift; some bunion/foot pain but probably because shoes are old.  PM: core + foam roll.
  • Thursday: 18 min w/u, drills, strides, 3ish mile tempo with first 90s hard (17:30), run back to track, 4×400 w/ 90s rec (75, 75, 74, 71), 20 min c/d.  Upper body lift in weight room.  Ice bath.  Total: 10 miles.
  • Friday: AM: 6 miles.  PM: form drills, speed/hurdle drills, 4 miles easy, 6 strides, planks/push-ups.  Total: 10 miles of running…many miles of walking. #Ouch.  Started wearing new shoes and what do you know- like 75% of my bunion pain disappeared!
  • Saturday: Long run workout.  2 mile w/u, 5 x 6:00h, 3:00e, 4 x :30h, :30e, 20 min c/d.  Total = 11 miles.  Started off feeling “eh” but felt progressively stronger throughout the workout!
  • Sunday: Off. Some core/yoga.
Total: 58 miles.
This week was another off week from racing, so our coach piled on the quality.  With three workouts this week, the majority of the team was feeling pretty beat up by Saturday.  Surprisingly, all three workouts went pretty well for me!  I was very pleased with Tuesday’s splits, especially the 800s (which hurt a lot).  The cruise 1000s were nothing crazy, and it was weird but nice to go back to cruise pace at the end of the workout, after killing our legs with some speedy 8s.  Thursday’s tempo and 400s were all quite fast!  Some of us went to Kilwins on Thursday  night to treat ourselves 🙂
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I was pretty tired on Friday but took the afternoon run easy, which was nice.  We went to Busch Gardens after practice, and we ended up walking and running over six miles, after a full day of training and right before our long run workout the next morning.  NOT the brightest decision 😉 But it was a blast!  We rode the rollercoasters, ate churros, and experienced the creepy Howl’O’Scream corn mazes and haunted houses.
We also attempted to dab for one of the rollercoaster photos…I hate us 😉
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 The first half or so of Saturday’s long run workout felt terrible, but I felt progressively stronger (both mentally and physically) as it continued!  We returned to campus and got ready for team pictures!  After that, I spent the afternoon catching up with one of my good friends and going on a ferry/pumpkin patch adventure.
 My friend and I attempted to work on our database assignment for business analytics on Saturday night, but we were both exhausted and confused, so it did not go well.  On Sunday, I reset, worked on the assignment, grocery shopped and meal prepped, watched a movie for my Spanish class, and did some more work after dinner.  And now it’s a new week!
To be honest, our team hasn’t had the smoothest season so far.  Our lineup looks completely different than it was expected to look, but that is okay!  The different group dynamics have been really positive, and it’s exciting to see people progress and step up when others are having a hard time.  I’m excited to see how everyone does this weekend at Penn State.  Going to bed now to prepare for our workout tomorrow morning!