Fun Friday Fartlek with Friend

(I’m such a dork.  I can’t.)

Before I get started with this post, which will be fueled by a jittery I-drank-more-caffeine-than-I-can-handle frenzy, it’s my four-year blogiversary!  WOW.  I can’t believe I’ve been blogging for four years!  Maybe some of the positive things that happened this morning count as a celebration. 🙂

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Some things have changed (like my eyebrows, and my 5k PR)…my coworker still thinks I’m in high school, though

So the past couple days have not been the most fun.  My runs have gone pretty well, but to some extent, the rest of the day has been spent feeling like a train hit my body.  Yikes.  It’s been extremely helpful to have a running buddy for most of this week’s runs so far.  I’m not sure how I’d be getting through without them 😅

I wasn’t looking forward to another workout, but a couple days ago, one of my teammates texted me to say that she would be in town, and did I want to workout together?

Um, heck yes!

I hadn’t seen her all summer, so we had a lot to catch up on.  We met up this morning at a park with a 5-mile trail loop, and from the start of the warm-up to the end of the cool-down, we did not stop talking.  Both of us had been feeling a little burnt out and lonely, so we didn’t stress at all about the workout and just had a blast running with each other.  It was a 7-5-7-5 fartlek with 2 minutes’ recovery, and we didn’t even shut up during the workout, gasping for breath as we sprinted along the wooded trails.  I’m sure we looked and sounded ridiculous 😉

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Here’s another 2013 throwback (at the same park from this morning!) for the blogiversary 😉

Working out together made us both super excited for when the whole team is back together!  Just a few more weeks.  Workouts (and the general grind of training) is so much easier when there are 20 other women working just as hard ❤

It’s also been almost chilly in the mornings for the past few days, which has made running more bearable.  This morning was 70 degrees and overcast- nothing like 85 and unbearable!

After the workout, I was stretching, rolling out, and refueling in the parking lot while watching local high schools compete in a cross country scrimmage.  Two of the most outgoing, hilarious young kids I’ve ever met came over and started asking 300 questions about my roller, stretch rope, car keys…even the lunch box that housed my post-workout breakfast.

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Their older sister was running in the scrimmage, but they had gotten bored and were on an “adventure.”  The younger girl (4 or 5) proceeded to take over the foam roller and stretch rope while she showed off her moves.  Her brother was shocked when I didn’t know who their sister was, and that I didn’t go to her school- apparently all runners know each other 😉 While not noteworthy, this interaction with two extremely extroverted kids made my morning all over again.

I drove home and stopped to get ice and splurge on illy coffee, since it’s my favorite.  The most convenient place to get illy coffee happened to be my workplace’s biggest competitor (oops).  When I ordered my coffee from the manager, he asked who had better coffee.  I defended my workplace’s ice cream but reluctantly admitted that illy coffee tops all else…and the guy shook my hand and comped my coffee!  I felt like a traitor, but this was yet another positive happenstance that made my morning!

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Ice bathing with my free caffeine 😉

After an eventful morning full of positive happenings not directly related to running (a refreshing change!), I took an ice bath, showered, and caught up with some friends.  The rest of the afternoon will be filled with lunch, a nap, and some chores before heading to work until 11 pm tonight.

I feel really content right now.   Also hopped up on (free) caffeine, so that might have something to do with it!  Something annoying or catastrophic will probably happen later to make up for this good morning 😉 but right now…all good.  I’m also going to a concert on Sunday with my friend to see some groups that I LOVE, so I’m so excited.  Happy Friday!  I hope everyone has a great weekend!

Tempo Tuesday (LOL)

Hoo boy.  Today’s workout was not amazing.  This week, I’m trying to hit high mileage (60+) while working six days in a row…rip Kathryn.  So far I’m 2 days and 20 miles in.  Currently chilling in my bed with my nightcap (fresh peach, homemade cookie dough bites, and Kombucha) after a long day of working out, working, and picking up furniture for my apartment off of Craigslist (lol), so I thought I’d recap the day’s workout before turning in for the night.

The workout: 2.5 mile warm-up, 4-5 mile tempo, 4 x [:60h, :60e], 2.5 cool down.

What actually happened: 2.5 mile warm-up, 4 miles (6:32, 6:29, 6:17, 6:05), 4 x [:60h, 60e], 2.5 cool down.

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Ugh.  Honestly, it wasn’t great.  My body felt out of whack during the warm-up, during the drills, during the workout, and during the cool down.  The first two miles of the tempo were slowwww. The third mile was hilly, and I was not having any fun.  While I would have preferred to do a 5 mile tempo (and at a faster pace), I gave myself an out at 4 miles.  Really struggled the last 1/2 mile or so, so it was probably good that I stopped.

During the 4 x [:60, :60], I saw some runners from my high school’s team.  Seeing them working hard early in the morning motivated me to crush the little fartlek, so that portion of the workout actually went pretty well.  Hobby jogged the cool down and took an ice bath after stretching and rolling out.  I was freezing!  Refueled with a truly massive bowl of oatmeal.  This is getting ridiculous…

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The mileage total for the day was 10 miles.  I had a double on schedule, but I had zero desire to double after this morning and after working all day, so I elected to lie in my bed the second I got home instead 🙂

I’m not sure why I felt so poorly this morning.  Maybe it’s because I did a Meatless Monday yesterday and possibly lacked in protein?  Who knows.  Some days are just tougher than others!

Tomorrow is an easy recovery run with my friend that runs for another university.  I’m excited!  This week is going to be hard.  But it’s the last week of work before our training trip and move in!  Just gotta power through.  We can do hard things 🙂

Summer Training Week 11 (57 miles)

Week 11?! What??

Happy Sunday!  It’s a beautiful day in the neighborhood- 65 degrees this morning as I headed out the door to go to yoga (for the first time in a month.  Shhh).  After a long, tough week of hard workouts and work shifts every single day, my off day from running and my off day from work have fallen on the same day.  #blessed.  I went to yoga, the farmer’s market, a local bakery, and am spending the rest of the day trying to adult by looking at used cars.

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Week 11 7/31-8/6):

Monday:  AM: 7 miles on sidewalks, drills, strides, difficult core circuit.  Felt pretty flat- worked late last night.  PM: 2 miles.  Felt decent.  Total: 9.

Tuesday:  Got over 8 hours of sleep last night!!  Woke up at 6:40 which is quite late for me…AM: 2 mile warm-up, drills, 5 mile “steady state” on bike path, 2 mile cool down.  Splits: 6:27, 6:27, 6:24, 6:16, 6:03.  Mentally strong!  Light lift day 1.  Ice bath.  Worked 12-5.  PM: 2 miles home from work.  Total: 11 miles.

Wednesday: 5 miles on sidewalks + turf.  Tired but decent.  Worked 5-9:30 pm.

Thursday:  AM: drills, 7 miles, strides.  Light lift day 2.  Strides felt much better than Monday.  Worked 11-5.  PM: 3 miles home from work.  Felt heavy; sore feet.  Total: 10.

Friday:  12 min warm-up, drills, REALLY LONG FARTLEK on canal (3×1 minute, 2×2, 2×3, 2×4, 2×3, 2×2, 3×1 with 1 min recovery in between everything), 12 min cool down.  Total: 10 miles.  This workout was weird- I kept losing focus, didn’t feel engaged, but rallied well at the end once I convinced myself I was almost done 😉  Didn’t sleep great the night before.  Canal was very muddy.  Ice bath.  Worked 12-5.

Saturday:  12 miles sidewalks/bike path.  First 8ish by myself and then 4ish with my friend during which we stopped like every 2 minutes.  Oh well. Quite tired.  Ice bath.  Worked 12-5.

Sunday: 1 hour yoga class.  Off.  Off from work too- yessss.

Total: 57 miles + yoga class

This week was pretty dang tiring.  Worked every single day, some tough workouts, and the fatigue has definitely accumulated over the past two days.  Sleep could’ve been better- I drank a lot of coffee this week, which kept me up a bit at night!  I hit slightly higher mileage than planned, so I’m taking today completely off instead of doing the scheduled cross train.

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Yes, this is a blurry butt shot- but I had to document how MUDDY Friday’s workout was!

My mentality was very one-track-minded, and I feel a bit antisocial and isolated.  Definitely need this off day from running.  I’ve gotten very good at understanding when and why my body/mind feel certain ways, and right now, both are saying, “You almost overdid it this week.  You need a day off!”

On both Tuesday and Thursday, I doubled home from work.  However, Thursday’s route was a little too long…so I ended up having a nice little walk home after reaching my mileage.IMG_7458.jpg

Met up with a friend for acai bowls on Wednesday! Delicious, fun, and overpriced 😉

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I’m feeling the need for a nap, so I’m going to wrap this post up.  This week, I’m going to work on balance, reading more instead of spending so much time on Instagram, reaching out to friends, and continuing to prepare for the school year.  It’s almost time for fall semester!!

First workout back: 4-mile tempo run (in which I remember how hard tempo runs are)

(If you don’t want to read the whole thing: 6:27, 6:15, 6:18, 6:14)

Happy 4th of July!  I can’t say I’m always proud to be an American, but I’m grateful to live in a country with freedom and opportunity.  I hope everyone has a wonderful holiday and gets to spend time with family and friends.

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Speaking of family and friends, here’s a photo of all the cousins (and my gramma) from the wedding!

Today started off with an early morning workout.  I was up and ready to go at 6 am, so I ate some Ezekiel toast with peanut butter and banana before heading out to complete the first workout of summer/cross country season!

The workout was 2.5 mile warm-up, 4 mile tempo, 2.5 mile cool down for a total of 9 miles.  It was 75 degrees and about 85% humidity when I headed out the door, which wasn’t unbearable.  My legs were still pretty tired from Sunday’s long run, so I told myself that 6:20 pace sounded reasonable.

Warmed up for 20ish minutes and did drills on the asphalt bike path.  Didn’t feel stellar.  Contemplated studying the plants lining the side of the bike path instead of doing the tempo.  Just kidding.

Started the tempo…It felt a wee bit harder than it should have, and I hit the first mile in 6:27.  Reassured myself that it was fine and that I wasn’t a slow hobby-jogger 😉 Entering the second mile where two bike paths converged, some guy came tearing along of the adjacent bike path at the same time and pace that I was tearing along the other one.  So I latched onto him without asking, mostly because I couldn’t spare the breath to speak.  Hehe.  He pulled me through the second mile in 6:15, at which point I turned around.  Thanks, runner dude- hope you didn’t mind a random girl tailgating you for a mile!

I hit the third mile in 6:18 and contemplated quitting.  But not actually.  Well, kind of.  You know those moments where you dream of stopping but know it’ll never happen because a) you would kick yourself and b) pain is a mental construct and it isn’t real!! ?  Yeah.  It had been months since my last tempo, and I forgot how hard they are!  That last mile is always a grind.  I just tried to relax and told myself that I had done harder things and to stop being a baby.  Clearly I’m very nice to myself.  Fourth mile was a 6:14.  Total time for the tempo was 25:14.

The cool down was more of a shuffle because my legs kept deciding without my permission that they didn’t want to run anymore.  I finally got home after 87 years (20 minutes).  But after stretching, rolling, an ice bath, and a short walk with one of the dogs I’m dog-sitting, they’re feeling a bit better.  I’m drinking coffee for the second day in a row- crazy!  The rest of the day will include lunch (wedding leftovers for YEARS), a nap, spending time with family, another run for a total of 11 miles today, potentially a light leg lift, and 4th of July fireworks and dinner tonight.  I’m lucky enough to have today off from work, so I may binge-watch The Great British Baking Show 😉

Anyway, Cliff’s Notes version because I managed to write an essay about 25 minutes of my life: the first workout back was hard, now I remember what a grind tempos are, excited to get faster this summer, and I would love to find workout buddies.  The end!!

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”!

 

Teeth! LDOC workout! Eats!

But first: GUESS WHAT– I GOT MY PERMANENT TEETH YESTERDAY!!  RIP to the denture life!!

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After crushing a stressful formal business presentation that our group had been working on for two months, I headed to my dentist to get the teeth.  Then it was back to school to prepare for a Spanish presentation.  And no, I haven’t eaten an apple yet 😉

Anyway, happy last day of classes!  I actually did not have class today, but I spent the morning finishing a final paper for one of my Spanish classes before getting ready for the last Friday afternoon workout of the year.  (Meanwhile, it seemed as though everyone else at school was partaking in the last day of classes tradition of day-drinking…)

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It was a hot one- 88 degrees and very sunny- so I wasn’t sure how the workout was going to go.  But we prepared well and were very vigilant about hydrating and icing throughout, so it ended up going well!

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Oats, almond milk, shredded zucchini, egg whites, spices, blueberries, strawberries, and banana

Pre-workout breakfast: probably the biggest bowl of (z)oats I’ve ever made, plus a fried egg.  I kind of forgot to shake out this morning, but oh well.  Yesterday’s practice was a scavenger hunt that was more like a 7-mile fartlek, so my legs were trashed and probably benefited from the extra recovery!

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The best way to use all the peanut butter in the jar

The workout: 2.5 mile warm-up, drills, strides, 3 x 600 (400 @ 80 and kick the last 200, I ran 36-37) with 2:30 recovery, 6 x 400 at cruise pace (~83) with 1 minute recovery, 4 x 400 with 2 min recovery (77, 77, 77, 75), 2 mile cool down, rope stretch, ice bath.  I stayed hydrated before and after with coconut water, Nuun, and a variation of the “Can’t Beet Me” smoothie from Run Fast Eat Slow.

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1/2 frozen banana, frozen raspberries, steamed beets, fresh ginger, almond milk, vanilla protein powder, and a splash of coconut water

After the workout, our team went out for dinner before having fun with our annual paper plate awards and senior celebration.  My friend and I split a roasted beet salad and prosciutto garlic tomato pizza.

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And my paper plate award was pretty accurate- I will admit that sometimes I get a little competitive/aggressive…

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I’m going to be training through the conference championships with the rest of the team, mostly to give me something to do over finals.  My finals schedule includes two small projects due next week, but no actual exams until May 10!  I’m hoping to be able to travel to watch the team compete at conferences next weekend 🙂

Transparency time: Lately, there have been a couple instances where I’ve struggled mentally with eating a lot of rich food and not having my stomach/digestion behave perfectly.  I don’t count calories or macros or whatever (I’ve experimented with MyFitnessPal in the past, but our bodies know what they’re doing.  It’s our brains that screw everything up 😉 but I know that I perform better when I eat a lot.  For goodness’ sake, I just ran a 5k 90 seconds faster than I was running two years ago!  It’s just mentally hard sometimes to eat twice as much as everyone around you.

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IDK why I’m including this picture- I just like it

I’m just trying to remind myself of how much fuel we need to fuel the work that we’re doing.  It is ALWAYS better to overfuel than to under-fuel.  There are myriad examples that show how underfueling doesn’t work, ever.  And skillet cookies and mac and cheese will really just help this body handle mileage, intensity, and hot weather even better, right??  I’ll take that over miserably munching on raw vegetables and ignoring hunger cues any day.  The other day, we did clearances for next year, and I found out my weight for the first time in like two years.  And guess what?   It hasn’t changed at all since the first day of my freshman year of college.  Not that weight means anything at all- I’m way more efficient and can run a sub-18 minute 5k and do 20 chin-ups and handle 60 miles per week now- but I’m just saying our bodies are so smart and everyone has a go-to natural body weight and we need to eat a lot!

(Did that make any sense?  No?  It’s fine.)

Anyway, just a few finals, projects, and induction into the collegiate Spanish national honor society to get through before I am halfway done with undergrad!  I’ll be a junior in college before I know it.  Isn’t that crazy??  Sometimes it feels like I just got here!!

Sweet Potato Waffle

A few weeks ago, I purchased a new waffle maker to take back to school (and for future apartments), mostly thanks to Christmas sales and gift cards.  A few days ago, delayed-onset post-workout hunger resulted in the inauguration of the waffle maker via sweet potatoes 🙂

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The workout was 3 mile warm-up, 3 x [9 minute progression (pick up the pace every 3 minutes), 5 minutes “off”], 2 mile cool down.  I was lucky enough to be able to work out with two teammates!

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After the coldest week of winter, the weather decided to be beautiful!  It was 40 degrees and partly cloudy.  We went to the canal, warmed up for 3 miles (verryyy fast) and did drills.  The first 9-minute segment started a little faster than I wanted to, and I’m not sure if I actually progressed or just maintained! Oops.  Overall, I was feeling pretty stiff and mentally not in it.

I struggled throughout the second segment because I wasn’t feeling too great physically and just got in my own head, but my lovely teammates helped me through it.  Once the last set was halfway over, I finally realized “I can do this!” and had a great last 5 minutes.  Better late than never, right?

The post-workout fatigue hit hours later, and after lunch, a dentist appointment, and a quick power nap, I woke up starving.  Scrolling through the #wafflewednesdays on Instagram for five seconds secured my decision– sweet potato waffle!!

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I completely eyeballed ingredient measurements, but here’s a rough estimate:

  • 3/4 cup baked sweet potato, mashed
  • 2 egg whites
  • splash of vanilla
  • 1/4 cup unsweetened almond milk
  • 1/2 tsp baking powder
  • 1/3 cup oats
  • sprinkle of cinnamon

Mix everything together and pour into a preheated waffle maker.  Difficult, right? 😉

(Adding regular wheat flour probably would’ve helped it firm up a bit, but I didn’t want to.)

As you can see, I topped mine with plain nonfat Greek yogurt, Wild Friends sugar cookie peanut butter, and semisweet chocolate chips.  Delicious.  And a good mixture of protein, complex carbohydrates, and healthy fats- a perfect, indulgent post-workout snack!

 

 

Workout Wednesday: Long tempo and pick-ups

I can finally write a snazzy-titled “Workout Wednesday” post!  My workouts are always on Tuesdays and Fridays, but I shifted my schedule to accommodate work. 🙂

Anyway, today marked the first workout back; it’s been almost two months since our last workout, so this was a great shock to the body.

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The workout: 3 mile warm-up, drills, 30 minute progressive tempo, 3 minute recovery, 4 x [60 seconds hard, 60 seconds easy], and 2-3 mile cool down.  I asked my friend to keep me company, which he did– major props because not many people would voluntarily run an 11 mile workout without having to!

We warmed up for three miles on the canal towpath and then did dynamic drills.  Due to completing my leg lift yesterday, it took awhile for my glutes and hamstrings to quit complaining!

The goal for the tempo was to keep it kind of conversational for the first half (~6:40s) and progress through the second half and hit the low 6:00s.  However…we started a little fast (around 6:15 pace).  We ran the entire tempo into the wind.  He struggled a little in the first half, and I struggled a little in the second half, but we were able to work together and finish 4.6-4.7 miles in 30 minutes for an average pace of 6:22.  Afterwards, we did 4 x [60, 60], and my legs couldn’t quite remember how to turn over quickly. 😉  We then cooled down for 2 miles for a total of 11ish for the day.

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Post-workout lunch: homemade kale pesto penne, steamed green beans, broiled fish, tomatoes, freshly grated Parmesan cheese (I also grated my hand while grating the cheese, so that was pleasant), tomatoes, roasted Brussels sprouts and carrots, and unpictured 2% lingonberry & strawberry Siggi’s, as well as orange Nuun.

Overall, the first workout back went really well!  The weather was windy but otherwise beautiful, the canal was scenic, and I’m happy to have had a great workout partner.

 

Travel adventures

(This was written yesterday evening)

Happy hump day! My team is currently en route to Penn State, where ten men and ten women will be racing on Friday. The WiFi on the bus isn’t working, so I can’t do homework…what a shame, right 😉

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Fall break was fun! (I do have a ridiculous travel story.) I took another complete off day on Sunday, so most of the day was spent doing some of my favorite activities. My mom was doing her longest long run of marathon training (23 miles!!), so I met her about 5 miles in to pick up my dog and deliver her water belt and sunglasses.

fullsizerenderAfterwards, I made pumpkin waffles for breakfast and then went to my favorite farmer’s market! I also had brunch at a favorite hipster coffee place with one of my good friends. Afterwards, I went to Trader Joe’s and Victoria’s Secret (hey, gotta take advantage of the 7/$27.50 sale while it lasts!).

Lunch: lemon blueberry scone, almond milk cappuccino, and a spinach, cheddar, and poached egg breakfast sandwich on a honey IPA roll. Not exactly the most balanced meal, but it was amazing.

Anyway, travel story: I was supposed to be back on campus by Sunday night, since we had morning practice on Monday and Tuesday. So I made plans to take the train back on Sunday night. Unfortunately, I ended up getting on the wrong train (I got to the station right as the train was loading, and it matched my ticket so I got on). The conductor didn’t check tickets for a while, and at some point I noticed that we were going too far west. When he did check tickets, he said I was on the wrong train and that he would sort it out. I’m not the type of person to freak out over travel disruptions, and I figured I’d get to my destination eventually, so I just stayed calm.

The conductor came back and said I should get off at the next stop and he had rerouted my ticket for a bus that would take me halfway to my destination, and then there would be another bus that would take me the rest of the way. At this point, we were about two hours into the journey. I got off the train at the next stop, and sure enough, there was a bus that took me to the next point. However, when I got to the station and asked the clerk about the next bus, she looked at me funny and said, “I don’t know why they told you that. There’s a train tomorrow morning, but no bus tonight.”

Great.

 At this point, it was 9 pm, and I was stranded two-thirds of the way to campus. Still wasn’t freaking out, though, because luckily my roommate lives close to where I was.   She was already on campus, but I called her parents and spent the night at their house. Took the train the next morning, so I missed practice, but at least I eventually got to campus!

So, yeah. While fall break was relaxing schoolwork-wise, it was a tiny bit stressful travel-wise 😉 Oh, well! It was great to be home for a little bit.

Tuesday’s workout- the last before Penn State- went pretty well. We warmed up for 3 miles and then did 2×400, 5×800, 4×400 on an 800m grass field. With the grass, we were a little slower than on a track. We were a few seconds off the range that the coaches gave us, but we stayed consistent, and I thought we did well.

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Splits: 82, 82, 2:53, 2:53, 2:53, 2:57, 2:54, 81, 80, 79, 79. Personally, the fourth 800 was a struggle, but I pulled it together for the fifth one. We had 60 seconds of rest between the first set of 400s and 90 seconds between everything else (except for 2 minutes before the last 400).

This morning, I ran 5 miles on the trails, and I was definitely tired from the workout. That’s okay, though.

Side note: guess who’s gone 5 straight days without Wawa (me)! I’ve stuck to my 8 oz coffee limit for almost a week. Yesterday, I didn’t even have any. #killingit

Season opener//sophomore year!

Greetings!  Sorry I haven’t blogged in a few weeks.  I’ll quickly recap the last 3 weeks of training, followed by a race report!IMG_2735.PNG


8/15-8/21:

M: AM: 3 miles. PM: 40 min stationary bike and upper body strength.
T: 20 min w/u, drills, fartlek (1-1-2-4-8-4-2-1-1 w/ 1/2 recovery), 2 mile cool down.  Felt pretty good!  Very humid.
W: 50 min easy run (maybe 6 miles?) with high school team + core.
Th: AM: drills, 7 miles, strides, felt nauseated/kind of gross, upper body strength.  PM: 3 mile loop.
F: AM: 2 mile warm-up, drills, 4 mile pace run (6:30, 6:28, 6:17 which includes a 7ish second stop to retrieve a dropped headband, 6:03), 2 mile cool down.  Slight uphill on the way out, slight downhill on the way back. PM: 2 miles.
Sat: Moved back to campus!  3 miles + core
Sun: 11-12 pretty relaxed miles back on campus

Total: 54 miles + 40 min bike


8/22-8/28:

M: AM: drills, 7 miles trails, strides, core.  PM: local 5k
T: 3 mi w/u, drills, 2 mile-1 mile-1 mile with 2-3 min recovery, 4 x strides.  Splits: 6:19/6:02, 5:48, 5:44.  20 min c/d.  Jump squat series, rope stretch, ice bath.  Really pleased with my splits!
W: 5 miles trails + core
Th: AM: drills, 7 miles, UBC 1.  PM: 3 miles trails.
F: 3 mi w/u, drills, 3 x 800-400-400 hill thing (the 800 times were 2:52, 2:51, 3:04), 2 x 400 hill, 2 x 175 hill.  Wow. I died.  Thought I was acclimated to the heat but that was something else.  15 min c/d. PWL 2.
Sat: 11 miles trails, slow-ish, we were all tired.  Core + ice bath.
Sun: 30 min aqua jog

Total: 54ish miles, 30 min aqua jog


8/29-9/4:

M: AM: 3 miles.  PM: 7 miles trails, drills, strides, upper body circuit, rope stretch
T: AM: 20 min w/u, drills, 6 x 1000m on the roads (3:27, 3:23, 3:28, 3:28, 3:31, 3:30) with 1:30-2:00 rec, 22 min c/d.  Weight room assessment.  PM: 12 min shakeout, ice bath, abs.
W: 5 miles trails.  Felt like crap.
Th: AM: 5 miles, felt like crap but gradually better, 8 x 200m at 34-36 with walk recovery, 2 lap c/d, lift.  PM: 3 miles + core.
F: 7 miles trails, drills, strides, abs, rope stretch
Sat: 3 mi w/u, drills, 2 mile xc race (11:17), a few min recovery, 5 min jog, 2 x 1 mile on the course (6:05, 6:05) with 3:00 recovery, 30 min c/d.  Total = 12 miles.
Sun: 3 miles

Total: 58 miles + so much walking

Not going to sugarcoat it- It’s been a hard three weeks- adjusting back to campus food/classes/walking SIX MILES PER DAY, increase in training intensity, etc.  But it has been great to be back with the team, the locker room, and all the lovely spots on campus I missed dearly 🙂


Anyway!  We opened the cross country season on Saturday with a two-mile race on a cross country course, followed by 2 x 1 mile on the same course and cool down until we reached long run mileage.

I woke up at 6 (after not sleeping most of the night) and had plain Greek yogurt and oatmeal with banana, almond butter, chia seeds, and cinnamon.  No coffee or multivitamin since it was so early and we were in a rush!  We drove to the race venue, sat around for a bit enjoying the cool temperatures brought on by Hurricane Hermine, and warmed up for 3 miles and did drills.  Put on the singlet, buns, and hair ribbon for the first time since May 🙂 Since I redshirted last year, this was actually my first cross country race representing my college!

There wasn’t much pressure for this short little rust-buster, so I just tried to have fun.  The gun went off, I got boxed in, and I gradually tried to make my way up through the pack.  I felt pretty good at the mile (5:36) and caught up with two of my teammates, and we worked together the last mile and tried to catch people.  I kicked with what I had left and crossed the finish line in 11:17 as the fifth scorer for our team!  (I was our sixth runner, though- one of the freshmen finished ahead of me, but they all ran unattached.)

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After taking a few minutes to recover, we jogged for five minutes and did 2 x 1 mile with 3 minutes of recovery in between… I did not crush this part of the day as my splits were 6:05 and 6:05.  Felt quite dead 😉 but that’s okay.  I then cooled down for about 4 miles, so I got a total of 12 in for the day.

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We trained right through this race- didn’t even pre-meet the day before, instead doing a regular 7-mile maintenance run and 6x100m strides- so nobody’s legs were fresh.  But it was a good fitness gauge!  Our next race is two weeks away!