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!?

IMG_0185 (1).jpg

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

IMG_0226.jpg

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).
IMG_0215.jpg

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!
Advertisements

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!!

4FA426F4-986E-4987-913C-9AB9043DB652.jpg

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.

DDD9140C-726B-4127-AABF-984D0EB67786.jpg

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.

IMG_0017.jpg

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.

IMG_0053.jpg


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!!

IMG_9156

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 😉

IMG_9158 (1).jpg

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)!

IMG_2996.JPG

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 😉

IMG_9053.jpg

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.

IMG_9151.jpg

Peanut butter chocolate chip chickpea cookie dough bites!

IMG_9131.jpg

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 😀

IMG_9044.jpg

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 🙂
IMG_8963.jpg
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 😉
IMG_8981.jpg
 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!

Last two training weeks (57 miles, 53 miles + 60 min swim)

Happy first day of October!  It finally feels like fall here, although I wouldn’t know because I’ve been in the library most of the day.  Our first finance midterm tomorrow is supposed to be a killer.  However, the past hour has been spent on FloTrack and tfrrs rather than Blackboard, so I think my productivity is shot.  Guess I should write a blog post 😉  Sorry I skipped last week’s training recap!

36600533934_ec98b07c3c_o.jpg

Throwback to last week’s race

Week of 9/18-9/24:

  • Monday: AM: 5 miles.  PM: form drills, speed ladder, hurdles, 5 miles, felt tired, 4 x strides, planks/push-ups, rope stretch.  Leg still hurts.  Very hot!  Total: 10 miles.
  • Tuesday: AM: 18 min warm-up, drills, strides, 4 x 2k on the track with 1:30-2:00 recovery (7:30, 7:25, 7:22, 7:18). 21 min cool down.  Lift in weight room. Ice bath.  PM: NormaTec.  Total: 10 miles.
    Wednesday: 6 miles
  • Thursday: AM: 30 min run, drills, 800 @ 2:57, 2×400-200-200 with 200 jog recovery (79, 39, 37, 78, 38, 36), 15 min cool down.  Upper body lift in weight room.  Cold ice bath!  PM: 2 miles + NormaTec.  Total: 10 miles.
  • Friday: 5 mile pre-meet @ Panorama Farms, drills, strides, rope stretch.  Very hot.
  • Saturday: early AM: 10 min shakeout, rope stretch.  Later: rope stretch, 18 min warm-up, drills, strides, hilly 5k race (18:18), 40 min cool down.  Total: 12 miles.
  • Sunday: 4 miles + 10 min core.  First part was rough.

Total: 57 miles.

36600534534_5dc8767870_o.jpg

Week of 9/25-10/1:

  • Monday: AM: 6 miles, in the zone!  Bunion pain. PM: form drills, hurdle drills, speed ladder, 4 miles trails, 4 x 150m strides, planks/push-ups, rope stretch.  Total: 10 miles.
  • Tuesday: AM: 2 mile warm-up, drills, 10 min tempo, 4 x 4:00h, 2:00e, 2 x 2:00h, 1:00e, 2 x “X” strides, 2 mile cool down.  Light lift in weight room.  Ice bath. Light core.  PM: 2 miles + NormaTec.  Bunion pain.
  • Wednesday: 60 min swim.  PM: Massage (calves and hamstrings)
  • Thursday: 2 mile warm-up, drills, 3 x 1.5 mile hill circuit, 1 x 400 hill, 2 x short grass hill, 2 mile cool down.  Light lift in weight room + NormaTec.  Ok at beginning, dead/nauseous at end.  Ugh.  Total: 9 miles.  PM: off.
  • Friday: AM: 6 miles.  Felt pretty good.  PM: form drills, 4 miles, 6 x strides, core/push-ups, yoga.  Felt crappy, progressively worse throughout night.
  • Saturday: 12 miles.  Felt awful before, ok during, and awful after.
  • Sunday: off

Total: 53 miles + 60 min swim

The week before last was a solid week of training; this week, not so much!  Monday and Tuesday went well.  We packed up well during Tuesday’s workout, even with some tension and trouble with one-stepping…

On Wednesday, my coach recommended (aka ordered) that I get my butt in the pool because of recent bunion pain.  So I did.  60 minutes of swimming for the first time in months!  Unfortunately, I started to feel sick on Wednesday night after massage, which has persisted throughout the rest of this week.  I felt nauseous and weak during the latter half of Thursday’s hill workout, Friday’s afternoon practice, and Saturday’s long run.  This did not prevent me from consuming a pint of ice cream and jabbering with some of my freshman teammates on Thursday night.

IMG_8862.jpg

AMAZING (and EXPENSIVE)

Also, I’m hella stubborn and ran 12 miles yesterday because coach said “give yourself a range of 8-12 miles since you don’t feel well.”  She was a little annoyed at me for running 12…

After the long run, my roommate and I went to the farmers’ market and saw the cutest dogs.

IMG_8880.jpg

I then went to Trader Joe’s to do some grocery shopping for the week.  The beginning of the month always makes me feel falsely richer than I am (I am a very broke college student) because my parents help me out with rent.  So yesterday I was a little less thrifty than I usually am.  Which means I splurged on $3 butternut squash soup and bought pre-cooked chicken instead of raw.

IMG_8897.jpg

Later that evening, we threw a birthday party for one of my teammates!  Another friend made the most amazing ice cream cake: a cookie layer, vanilla ice cream, a brownie layer, fudge and peanut butter ice cream, and peanut butter swirled on top.  After hours of laughter and dancing, I died out at 10 pm but hit a second wind once everyone else left and spent the next hour and a half dancing with my closest friends.  It was a blast.

IMG_8911.jpg

Anyway, today is a mandatory off day for me 😅  I managed to stay in bed until 8 am (that never happens!) and then made breakfast, meal prepped, and jetted off to the library, where I’ve been studying for finance since 11 am.  Jk.  I’ve been in the library since 11 am, but I took numerous breaks.  Took an hour-long break at 3 to go get gas and Siggi’s yogurt at Harris Teeter (yes, I’m laughing at myself, too).  But thanks to a sale and coupon, I got TEN SIGGI’S FOR $7.50.  UNHEARD OF.

This past week of training wasn’t ideal, but I’m hoping that things will turn around in the coming week.  In addition to feeling physically ill, I’ve had some crazy thoughts and emotions throughout the past week, which has been annoying.  My team is experiencing the classic mid-season “everyone is falling apart” syndrome right now, so we’ve just got to keep ourselves together (literally and figuratively).

My goals for the coming week:

  • Be a supportive teammate.  Practice active listening (which we’re talking about in my business perspectives class, and it’s SO USEFUL).
  • Take the crappy days in stride (if they occur).  Pick something positive out of every workout/lift/day, even if you don’t feel incredible.
  • Live in the present.  I get really anal about classes and timing and the past and the future forget to enjoy the moment.  The present is a great place to be!
  • Do not mindlessly check Snapchat, Instagram, or Facebook when you’re bored or uncomfortable.
  • Remember how much form drills, strides, and strength help running!  
  • Listen to your body and don’t overload training on Tuesday because it never ends well (you would think I would have learned that by now…)

Talk to you all later!

Week 2 (61), Week 3 (52), and RACE

Sorry for the belated weekly recaps!  I’ll recap the last two weeks of training, and then I’ll recap my season opener 5k race!

IMG_8662


Week of 9/4-9/10:

Monday: AM: 4 miles trails.  Went to trainer for glute.  PM: form drills, 5 miles, speed ladder/hurdles, plank/push-up circuit.  Run wasn’t great and stomach was off :/

Tuesday: AM: 2 mile warm-up, 4 mile tempo (6:22, 6:13, 6:08, 6:12), 2 mile cool down.  Felt okay.  Weight room warm-up and assessment.  Stim and ice in training room.  PM: 2 miles + NormaTec boots.

Wednesday: AM: 6 miles at sunrise.  Felt dead.

Thursday: AM: 2 mile warm-up, drills, hilly MR while everyone else did a hill workout, light lift at weight room, ice bath.  PM: 2 miles on campus.  Beautiful weather!

Friday: AM: 5 miles + strides before all-day field trip.  PM: hurdle drills, 4 miles, planks/push-ups, rope stretch.  Pretty tired.

Saturday: 13 miles with 42 minute progression in the middle (6:57, 6:44, 6:27, 6:13, 6:18, 6:10, 0.5 at 6:00 pace).  Felt good! Ice bath.

Sunday: 3 miles + core

Total: 61 miles

Was really tired at the beginning of the week but felt good on the long run!  Nice high volume week.  Adjusting to lots of walking + different style of maintenance runs (more equal doubles).


Week of 9/11-9/17:

Monday: AM: 4 unspectacular miles.  PM: form drills, speed ladder, hurdle drills, 5 miles, strides (pushed it!), planks/push-ups, rope stretch.

Tuesday: 18 min warm-up, drills, strides, 1000-1500-1000-1500-1000 (3:27, 5:23, 3:32, 5:21, 3:30) with 1:15-2:00 recovery.  6 x :20h, :30e.  Felt bad.  Legs wouldn’t move.  20 min c/d.  Light lift.  Ice bath.  PM: NormaTecs.

Wednesday: AM: 7 early miles.  Felt decent.  Sore glutes!  PM: NAP.

Thursday: AM: speed ladder, hurdle drills, 5-6 miles trails, basic drills, strides.  Felt terrible at first: nauseous, heavy legs/body, but gradually a little better.  First real lift in weight room.  My chin-up ability has atrophied!  PM: NormaTecs.

Friday: AM: 2 mile shakeout.  PM: rope stretch, 18 min warm-up, drills, strides, 5k race on home course (18:24), 3 mile cool down.  Total: 10.5 miles.

Saturday: Relaxed long run on trails. 92 minutes (but probably only 10-11 miles)

Sunday: off

Total: 52ish miles

Felt pretty bad all week but put together a decent race!  Lower volume, increased lifts.


Onto the race!

Our home invitational was on Friday night.  I raced unattached my freshman year, and I did not race last year due to…I actually don’t remember why.

To be honest, I felt pretty bad this whole week.  My runs ranged from okay to terrible.  Tuesday’s workout was rough, and I just couldn’t get my legs moving.  We also started lifting for real (it’s been like six weeks), and most of us were unspeakably sore after Tuesday and Thursday.  Yikes!  Luckily, our coach usually uses this race as a glorified workout, so there’s less pressure.

IMG_8621.jpg

Classic carb-loading dinner 😉

Tell that to my brain, though!  This was to be my first time putting on the uniform in ten months On Friday, I woke up with my stomach in knots.  I did my shakeout run, made breakfast, picked up some pumpkin spice Wawa coffee because I am basic af, and headed to campus to work on an essay for the rest of the morning.  I had to force myself to eat lunch (chicken with honey mustard, sweet potatoes, some veggies, and half a bagel)  because the nerves were suppressing my appetite!

We drove out to the course around 4 pm, and I ate a Picky bar on the way over.  The race was at 6 pm, so we rope stretched, warmed up, and did drills before changing into our uniforms, tying on the bows, and heading out to the starting line to do strides.  I still didn’t feel stellar during the warm-up routine, and we were all sweating buckets because it was 80 degrees and sunny.  What happened to the lovely autumnal weather of last week??

It felt surreal to put on the uniform for the first time since regionals last November.

Anyway, we did strides and had a quick pre-race huddle with our coach.  She told me that I could go with the top workout group if I felt good, but I had the option to hang back with the next group.  No pressure.  Sounded good to me.

IMG_8670.jpg

Enjoy these high-quality video screenshots!

The gun went off, and a few women from other schools rocketed down the uneven first straightaway into the lead.  Our course is pretty difficult- It’s three hilly loops, with a particularly steep hill that you have to run up three times, and extremely uneven footing.  It generally feels like the course is trying to throw you off of it 😉 It’s impossible to get into a rhythm, and nobody runs that fast.  Anyway, we got up the first hill, and I grouped up with my teammates in about seventh place.  All of our freshmen are still running unattached, so I was with three senior teammates in uniform and one unattached freshman.  The first mile was like 5:29.  Sheesh!  I was really tired after that…wasn’t sure how I was going to handle the rest of the race.

IMG_8669.jpg

The second loop was a bit slower, and our group started to fall apart a little bit.  We passed the two mile mark around 11:30, and I stared longingly at the finish line as we ran past it 😉

IMG_8668.jpg

The third time up the hill was unpleasant.  At this point, two of my senior teammates had dropped back, and the third one was starting to fade.  The freshman was crushing it.  As we passed 1k to go, the freshman gapped everyone, and the senior passed out.

Yikes!

I tried to encourage her as I ran by but had no idea if it was a medical issue or what.  Refocused on the last 1k, which hurt like heck, but I realized I was the first in-uniform runner from my school.  What on earth!?  I entered the last 200m of the course and tried to turn over as fast as I could.  I crossed the finish line in 18:24: good for fifth overall, second runner from my school, and first in uniform!

The course really beat the team up, so our coach just had us cool down and do strides instead of running the planned post-race hill workout.   My calves were absolute rocks at that point.  Ow.  I was surprised, but pleased, with my performance, and it just made me hungrier to run faster and strive for better things!

After the race, some of us went to Blaze Pizza and then I needed to stop at Rita’s for frozen custard with hot fudge.  The craving was insatiable.  I was thrilled.

IMG_8654.jpg

Couldn’t sleep a wink the night after the race.  I spent the majority of the night tossing and turning, getting progressively sorer, eating weird midnight snacks like sweet potatoes and hard-boiled eggs, and reading a book.  We ran a relaxed long run on the trails (I’m not kidding about the relaxed bit- one of our mile splits was like 13 minutes) before going back out to the course to help with the high school portion of the invitational.  Then, I headed out to my friend’s party and didn’t get very much sleep for the second night in a row.  I am exhausted, and an off day is very much needed!  Going to spend Sunday doing schoolwork, chores, and meal prep.

I’m pleased with the race after a crappy week, and I’m excited to be back in the uniform!

Summer Training Week 10 (51 miles + 60 min swim)

It was 60 degrees when I woke up this morning!

Crazy.

Anyway, happy Sunday!  I was planning on sleeping in, but my body always has other plans…so a 5:45 am wake-up it was.  After writing for awhile, I made some waffles and went to the farmer’s market.

IMG_7388.jpg

Week 10 (7/24-7/30):

Monday:  AM: drills, 7 miles with friends on sidewalks/bike path, strides, difficult core circuit!  Legs felt fresh thanks to off day yesterday.  PM: Kayaked on the Potomac with some friends.  Ultimately decided not to double.  Definitely thought about that decision way too much! Ugh.

Tuesday:  AM: pre-early-workout ate toast with almond butter and banana. 2 mile warm-up, drills, 30 minute tempo, 26 minute cool down (that was an accident- I ran too far down the canal during the tempo haha).  Tempo felt strong- it was long, but I was not dead at the end!  Nuun and Picky bar between workout and lift.  Lift day 1.  Ice bath.  Worked 12-5 pm.  Quite tired after, but solid morning!  Abs are sore

Wednesday:  AM: 3 miles.  Sore from lift!  Nice weather.  Worked 12-5.  PM: 30 min swim.  Was very enjoyable 🙂

Thursday: AM: drills, 7 miles, strides on turf (finally did strides somewhere besides the asphalt!!), ate an energy bite between run and lift, lift day 2.  Lift went well!  PRed on farmer’s holds.  PM: 2 miles, humid/hot but felt good.  Worked 5-10 pm.

Friday: pre-workout ate toast with almond butter and banana. 2 mile warm-up on bike path, drills, 6 x [4:00h, 2:00e], 2 mile cool down.  Went well!  I was mentally strong.  Ice bath.  Solo road trip.

Saturday: 13ish miles (100 minutes) on trails/bike path.  Personal distance record!  This was a pretty awesome run!  I felt like I could have gone faster and farther.  Ice bath.

Sunday: 30 min swim

Total: 51 miles + 60 minutes swimming

This was a good week!  I didn’t have any “bad” runs and had two lovely swims.  For the most part, I slept pretty well and felt good about my nutrition this week.  It’s hard for me to be comfortable all the time with the sheer amount of food we have to eat with the level of training that we’re doing, but I’m just trying not to overthink it and listen to my body 🙂
I went kayaking with friends on Monday afternoon and am a little embarrassed to admit that I spent way too long thinking about whether or not I should double.  In the end, I did not double, had a lot of fun kayaking, and felt better on all my runs because I did not double.  Sheesh, Kathryn.
IMG_7276.jpg
Both workouts were super strong mentally…I have no idea what pace I was going (except for the one 1/2-mile split that I actually checked on Friday was 2:55).  I didn’t check my watch until 28 minutes into Tuesday’s 30 minute tempo, which was great!
Lifts went well.  I went hard on Tuesday and was noticeably sore for two days.
#Transparency: My period has not appeared for three months (no, I’m not pregnant).  I’m fueling properly and don’t think I’m overtraining, so that’s a little concerning and annoying.  Making a note of it here so I keep it in mind.
Didn’t do any yoga…again…
Well, that’s that!  Another week of training in the books.  A few more weeks until our training trip and less than a month until fall semester!

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

#dead

#dead

#dead

#beenlisteningtomilkychancefor3hours

#revived to write this post 😉

Heck yeah, it’s time for another weekly summer training recap!  This week, I pushed my mileage a wee bit more (getting ready for that jump next week) and worked a lotttt of difficult shifts.  Definitely crashed and burned a bit by Saturday.  Got on a lot more soft surfaces, though!

IMG_6591.jpg

Long run views from this morning!

Week 4 (6/12-6/18):

Monday:  AM: 6 miles bike path.  Some soft(er) surface…for like a mile!  Core circuit.  Some foot pain but not too bad.  PM: 30 min swim.  Felt good.  Foot soak, roll, Tiger Balm.
Tuesday:  AM: 7 miles with Noah with one mile on the trails.  Significant foot pain during the second half of the run.  Drills and strides.  EXCELLENT lower body lift.  Pushed the weight and did the most unassisted parallel grip pull-ups I’ve ever done.  PM: 2 miles.  Crazy work shift until 10 pm per usual.
Wednesday:  60 min pool (50 swim, 10 aqua jog).  Was very pleasant.  1 hour slow flow yoga class.
Thursday:  AM: 7 miles @ 7:39 average on the C&O canal.  TBH felt pretty darn shitty.  PM: 30 min bike, felt good, upper body lift.  Busy work shift until 10 pm.
Friday:  AM: 7 miles on sidewalks/bike path.  Glute activation, drills, strides, core.  PM: 3 miles.  Tired from morning.  Long, crazy work shift until 11 pm.
Saturday: OFF.  Very glad for this rest day.  SO tired from the past couple days.  I felt like a zombie until like 6 pm.
Sunday:  10 miles @ 7:40 average at Manassas Battlefield.  All soft surface!  (Long grass/gravel/trails)  I had never run there before.  It was hot, humid, and hilly, but the views were unbeatable!

Total: 42 miles + 120 min XT.  
Dang…work this week kicked my ass.  Our ice cream store is getting more popular by the minute, and during today’s shift, we did not stop moving one time for five hours straight.  Also, the A/C in the store is broken, the freezers pump out hot air, and it never gets lower than 85 degrees.  After a hot, dehydrating ten-miler…I almost passed out into the dip case a couple times 😉  It’s just heat training, right??
I managed to get two soft-surface runs in this week, along with some sporadic dirt paths during a couple other runs!  So definitely an improvement from last week.
IMG_6596.jpg
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
IMG_6598.jpg
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).
IMG_6572.jpg

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 😉 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 🙂

IMG_6252.jpg

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!

IMG_6243.jpg

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.

IMG_6256.jpg

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.

IMG_6112

Nutrition is an important part of summer training, so here is a pretty parfait 🙂

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

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:

IMG_6074.jpg

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