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!
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)
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.
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.
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.
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 😉
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.
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.
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!