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.

Weekly Recap + brownie batter oatmeal

Good morning! ¬†After a restless night’s sleep, I woke up way too early this morning (as usual) and went to the locker room to do some yoga and core before sitting down to an incredible breakfast. ¬†I’m taking a much-needed off day from running because my body is complaining¬†loudly.

Today’s agenda includes the usual Sunday laundry, chores, homework, errands, and a Super Bowl party at a friend’s apartment. ¬†My goal for today (and this week in general) is to get ahead on schoolwork¬†so I have more time to focus on doing all the little things, contributing to extracurriculars, and starting to prepare for midterms!

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Brownie batter oatmeal: 1/2 cup oats, 1/2 cup unsweetened vanilla almond milk, 1/2 cup water, 1/2 mashed banana, 1 tbsp unsweetened cocoa powder, and 3 tbsp egg whites. ¬†I added a heaping spoonful¬†of Trader Joe’s chia/flax peanut butter.

Anyway, here is a recap of the past week of training:

Week of 1/30-2/5:

Monday: AM: 7 miles trails, tired so took it kind of relaxed, core routine.  PM: 2 lap warm-up, hurdle drills, 1.5 mile run, hurdle/stride work after and tweaked my right glute.  Total: 9 miles.
Tuesday: 2 mile w/u, 5 x 800 with 1:30-2:30 recovery (2:55, 2:52, 2:51, 2:51, 2:50) last one retro, 20 min c/d.  10 parallel pull-ups.  Stim/ice on glute, NormaTec boots 20 minutes.  Total: 7 miles.
Wednesday: 60 min pool (30 aqua jog, 30 swim).  Sleep-deprived but progressively better.
Thursday: AM: 2 lap w/u, drills/speed ladder, 8 miles fast-ish, 4 x 100m strides, upper body lift in weight room.  PM: 2 miles + foam rolling.  Started using new shoes.
Friday: AM: 2 mile shakeout. ¬†Tight/tired but progressively better. ¬†PM: 20 min w/u, drills/strides, 3 x [4×400] with 60/90/2min rec and a lap between sets (81, 82, 81, 81, 78, 76, 76, 77, 76, 76, 76, 72), 3 mile cool down, ice bath
Saturday: 10 miles on trails.  Terrible.
Sunday: no running; 40 min yoga/stretching/core

Total: 47 miles + 60 min XT + yoga

Honesty time!! I¬†definitely¬†increased the mileage and intensity too fast. ¬†Running-wise, I went from normal mileage (around 55)¬†to 9 miles to 35 miles to 47 miles and workouts. ¬†This is partly my fault, partly my coach’s fault. ¬†Anyway, my body hurts. ¬†Like, everywhere. ¬†Legs are heavy, bunions are killing me, hip flexor is complaining a lot, and everything is tight. ¬†Which is why I’m taking an unplanned off day today!

Sleep was terrible. ¬†Ugh. ¬†I don’t know what else I can do. ¬†I just…don’t sleep. ¬†I journal every night, try to unwind, and go to bed at 10, but I still end up not sleeping. ¬†I feel like I’m wasting time and it’s completely avoidable and hampering recovery and it makes me ANGRY.

On a positive note, both of this week’s workouts were solid! ¬†Also, my roommate ran her first indoor race¬†in¬†two years¬†last night and absolutely crushed it. ¬†She’s had a rough couple months and was so nervous and didn’t believe in herself, even though there were no expectations for this race. ¬†But in the second half, she really came alive and dropped the hammer. ¬†It was awesome to see. ¬†I’m so proud and excited for her.

Throughout the past week, I reapplied to the business school, joined Women’s Initiative in Leadership, and applied (and got accepted) to Spoon University! ¬†I will be researching, writing, and publishing articles about food- and college-related topics, and I’m¬†so¬†excited.

Gotta go get my laundry so that’s all for now! ¬†I hope everyone has a great Super Bowl Sunday!