Glute Glory

Good morning!  Yesterday started bright and early because I had to retrieve my dog at 7 am so that my mom could finish up her long run without having to drag along a tired canine.  After we got home, I whipped up a delicious stack of healthy pancakes with fruit, maple syrup, and peanut butter.  Perfect Saturday breakfast 🙂

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Since I didn’t have a run yesterday, I was itching to do something endorphin-y after a morning of chauffeuring my brothers through typical Northern Virginia traffic to their various activities.  So I brainstormed, browsed Pinterest, and came up with a new strength workout to do after a quick 30-minute bike session.

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Yes, I did include stick figure drawings to remind me what some of the exercises were 😉

This workout works the whole core, but especially the glutes.  Sometimes, I feel like runners can get stuck in the 10-minute-ab-circuit trap and forget to work the other parts of their core.  The glutes are especially neglected, even though they are one of the most important muscle groups for efficient form and power in running!  They help stabilize the body, extend the hip, and propel you forward as you run.  Additionally, females have wider hips than males and are therefore more prone to instability and knee and hip problems because we are farther away from that “straight-line” ideal.

See why it’s important to strengthen the glutes?  I promise that this workout will leave your glutes burning.  In the best way.  By the time I got to the side plank leg raises, my body was shaking.

Next post will recap the first week of “summer”!

 

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Autumnal

It’s fall break!!  After an incredibly stressful week, I am now home for a quick 24 hours and plan on soaking in autumn and decompressing as much as possible 🙂  Currently lying in bed drinking lemon ginger tea following an amazing Irish dinner- corned beef, cabbage, and roasted potatoes and vegetables, followed by freshly baked apple crisp.

It’s good to be home 🙂

As I mentioned previously, the past week has been hard.  Everything seemed to happen all at once.  School round-up: Hispanic Studies paper due, followed by a Gender in Society paper, followed by an accounting midterm, an unnecessarily vicious problem set, a Spanish midterm, and a presentation.  I am generally pretty good about balancing schoolwork and stress levels, but this week was something else.  I just tried to take it day by day, and I ended up surviving and getting decent grades on both midterms!  Not sure about the other grades yet.

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Studying and lunching

Running-wise, with three weeks between races, we’ve been in the midst of a particularly meaty training block.  Workouts have been hard.  Thankfully, our lifting instructor has started to taper our weight room routines in preparation for our upcoming races.  This has been sort of fun!  We’ve been focusing on the quality, not quantity, of our lifts, and on Thursday, after completing the requisite 2 sets of 5 chin-ups unassisted, our lifts instructor had me do an extra set with chains!

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I felt pretty darn badass afterwards

The past two weeks have been interesting in that I’ve hit higher mileage within 6 days and therefore have gotten two weeks in a row with a complete off day!  Last week, I hit 59 miles by Saturday, so I took Sunday off.  Same thing happened this week:

10/3-10/9:

Monday: AM: 3 miles + core. PM: 2 lap w/u, form and hurdle drills, speed ladder, 7 miles, 6 x 100m strides, upper body circuit.  Total = 10 miles.
Tuesday: 3 mile w/u, drills/strides, 3 x [1000, 800, 400] on the track with 2-3 min rec and a lap on the turf between sets, 3ish c/d.  Struggled with some dizziness in the second half, so my 3rd 800 was a 600.  Overall a weird workout.  Lower body lift + stretch/roll in weight room.  Ice bath.  Splits below.  Total = 10 miles.

  • Set 1: 3:33, 2:43, 78
  • Set 2: 3:28, 2:45, 80
  • Set 3: 3:33, idk, 76

Wednesday: 6 solo miles trails.  A bit tired.
Thursday: AM: 2 lap w/u, drills, 7.5ish miles, 4 x 150m strides, upper body lift in WR (with chainz).  PM: 3 miles + core.  Total = 11ish miles.
Friday:  3.5 mile w/u, drills, 4 mile tempo on wooded gravel trails (very twisty/hilly so ran about 26 minutes but thought I rallied well on the hills), 6 x :60h with :60-2:00 rec, 20 min c/d.  Ice bath. Total = 11 miles.
Saturday: 11 miles on trails and battlefield loop.  Ice bath.
Sunday (planned): off day with a bit of yoga/stretching

Total: 59 miles

I think I’m just kind of in a rhythm with training/doubles now.  Haven’t really felt the need to go above 60 mpw, so I’m content with taking another complete rest day 🙂 In fact, I didn’t even bring my running shoes home!

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Other thoughts:

  • Our next invitational is in six days!  I’m going to focus on recovery until then.  I’m thankful that this last week of school was the hard one, and hopefully I can stay on top of schoolwork while also relaxing in the coming days/weeks 🙂
  • Goals for the next race:  Go out conservatively.  I want to be able to rally and have a strong second half.
  • I’d like to decrease my coffee consumption- not that 16 ounces per day is nearly as bad as some people, but ideally I’ll get down to 8 ounces.  One cup and no more.  Although Wawa’s $1 any size coffee month is making that difficult 😉 But I’ve done it for 3 days in a row now!
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  • Along the same vein, I haven’t been super frugal recently…but I’ll try my hardest to rein in the grocery spending.  Or so I say…
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I adore fall.  And good friends and food.

That’s all for now!  I hope to write more soon 🙂