Week 11: Embrace the suck

Day:             Plan                        Actual                
Monday:      50 Minute Run       4.4 @ 11:09
Tuesday:      4(10minx2min)      6.25 @9:46          
Wednesday: Cross Train             Rest
Thursday:    50 Minute Run       5 @10:45
Friday:         60 Minute Run       5.1 @ 11:34 pace
Saturday:     cross train               Group Training
Sunday:       12 miles                  12 miles at 12:37 pace

Monday. Back is so tender from my stupid flip belt.  Hurts to lay on my back or sit in a chair.  Argh.  Trainer day focused on glutes. Hamstrings and hips.  Legs were still dead from Saturday’s session.  On the run my left calf was on fire the entire time.

Tuesday was track night.  While most of the group did a race walking clinic a few of us continued our threshold training.  Did .5 mile warm up + an unrecorded .25 mile. Then started 4 sets of running 10 minutes followed by 3 minute recovery.  Ended up feeling strong endurance wise and able to keep my pace close to 9:05-9:15. Recovery pace was a slow jog.  Followed by .5 mile cool down.  Left calf was still tight from yesterday and lower back is still bruised but getting better.  Ended up being my fastest 6 miles ever, and the thought of breaking an hour in a 10k seems doable.   (Which is still one of my goals).

Totally embraced my rest day on Wednesday.

Thursday ran the strand with South Bay Runners Club.  Felt alright.  No lingering issues.  Beautiful night to get outside.

Friday was bumped up to a 60 minute run.  Ran to Snoozy's house.  Totally wasn't feeling it.  Probably the La Croix bubbly not settling well with my stomach.  I won't do that again before a run.

Saturday, did group training at DGF.  Legs felt completely toast after the first round, and we got to do it all again for a second round.  Hamstrings totally not happy after that.  After work out, I ended up climbing about 52 flights of stairs (per my watch) moving furniture and boxes from out upstairs to our main floor or basement.   Completely drained by 9pm.

Sunday, I woke up.  My legs were dead.  I was so sore I could barely walk.   Yet, the plan said run, so I embraced the suck and  I got my 12 miles in.  They were slow, my legs weren't moving very fast, and my stride was super short.  After a short 2 miles, I switched to 5 minutes run/1 minute walk and around mile 10 switched to 2 min run/30 sec walk.    After my run, I accidentally dropped my water bottle on the ground, and I could barely bend over and pick up.     Followed the run with a little bit more of moving things, and getting the house ready for the workers to start tomorrow.   (As long as I don't stop moving, I'm good but good, but once I stop its game over).

Exercise Goal:  A-
Nutrition Goal: B
Had 2 nights out for fast food (The Habit and Chic-Fil-A).   Goal is no fast food for dinner through out the week.   But thats tough.  One of these weeks I will be successful.

Week 10: Its not about having time, its about making time

This week was a make do week.   I traveled to Albuquerque for work on Sunday and flew back Friday night.

Day:             Plan                        Actual                  
Monday:      50 Minute Run       8 mile
Tuesday:      4(8minx2min)        3 mile run                
Wednesday: Cross Train             Rest
Thursday:    50 Minute Run        3 mile run
Friday:         50 Minute Run       Rest
Saturday:     cross train               Group Training
Sunday:       16 miles                  16 miles at 12:59 pace

Monday, had hoped to get Sunday's long run completed on the treadmill, but I got out of work to late.  And wasn't feeling great.   I ended up running 1 hr, then had to step off and use the rest room, followed by an additional run 4 minutes, walk 1 minute to get to a total of 8 miles.   My stomach wasn't feeling it and it was 7:45 pm, so I called it good enough.  Overall, I felt strong for being at altitude.

Monday - Treadmill Fun

Tuesday, I met up with a fellow skirt sister Aleeca, and she showed me the Albuquerque Academy Cross Country source.  It was a nice dirt trail path on the schools campus, so quite safe place to run.  Just not a lot of shade.   I struggled the entire run,  definitely felt sluggish and struggled at keeping up.

Tuesday - ABQ Academy Run with Aleeca

Tuesday Views

Tuesday Views

Wednesday, I had hoped to go for a swim.  However, I got out of work late and turns out once again something I ate did not settle with my stomach.  So I just called it a rest day.

Thursday, I decided to head back to the Albuquerque Academy and do the cross country course again.  It was cooler, and sprinkled slightly.  Towards the end I could see lightning in a distance.  So I was happy to be done.  

Thursday- 5k at ABQ Academy

Thursday Views

Accidental Photo Thursday

Thursday - Desert Path

Friday night I flew home.   So just walked the airport as my exercise.  

Saturday woke up and did a group training class.   A lot of arms, and some legs.    In the future I may need to rethink my Saturday training classes as I end up sore the next day for my long run.  The rest of the day I was captivated by the Harry Potter Marathon (I can handle that type of marathon), with helping Duane tear apart our bed and move the frame downstairs in prep for the flooring (which we still have no clue when it will happen, but Duane wants to be ready when we get the call).

Sunday I had hoped to get up early enough to join the south bay running club run at 7:30 am,   my alarm went off, but my bed was just to comfy.  Ended up sleeping in until 8, and hitting the pavement around 9am (just to make sure I get in some heat training).  Yup my legs were sore from yesterdays exercise. The training plan said 16 miles and since I missed last weeks 14, I wasn't sure how it was going to go, and decided somewhere between 14 and 16 would be good.  I ended up getting in all 16 but at very slow pace (12:59),  I was about 12:10 the first 10 miles, then switched to a run 2 min, walk 30 secs at mile 10, followed by a run 1min walk 30 secs at mile 14.    Anything to get the miles in.  Hoping this run will make my next 16 miler more bearable.  It was nice to see Valerie (also doing Chicago) earlier on the run, to motivate me to get my miles in.  Erica and baby K joined me around my 15.8 of 16 miles.    Overall, just hot and sluggish, but no major aches or pains.   Chicago doesn't allow hydropacks, so I have switched to running with my fuel belt.   I hate fuel belts, had to stop a couple of times at drinking fountains to add water.   Completed the run, and feels like I have a bruise on my back from the stupid fuel belt.   I miss my hydration pack. Its my security blanket and can carry anything I need on my run.

Sunday 16 miler

Sunday Long Run - Home Sweet Home

Training Grade:  B-
Nutrition Grade:C+

Being on travel, I completely went out of my element and made lots of bad decisions.   Which may have been why my stomach was unhappy most of the week.  I had at least one diet soda a day and one high calorie meal a day, including tacos, chic-fil-a, chicken and waffles, etc.  

Desert Love

Desert Love

Week 9: Hot Hot Hot

This week started out so great.   Very positive and ready to kick butt, but by Sunday completely fizzled.

Day:             Plan                        Actual                    
Monday:      50 Minute Run      Trainer day, 5 miles 4x(8x2)        
Tuesday:      4(8minx2min)         Rest                    
Wednesday: Cross Train             5k- 28:24
Thursday:    50 Minute Run        4.7 miles 11:11 pace
Friday:         50 Minute Run       4 miles @ 11:54 pace/Swim Session
Saturday:     cross train               Group Training/1mile swim
Sunday:       14 miles                  Skipped all together

Monday: Normal Monday trainer day. Focused on legs and glutes.  Debated on what my run should be.   Schedule had 50 minutes.  But Tuesday track night was my first threshold interval and had a 5k Wednesday morning that I wanted my legs to be fresh. So I comprised and combined mondays and Tuesdays work out.  Did a .5 mile warmup and then went to Tuesdays track plan.  4 sets of 8 minutes at 9-10 minute pace followed by 2 minute recovery at 10:45-11:45 pace.  I’m not gonna lie, trying to do this after my long run and trainer session, I was feeling it.  My fast pace was slower than desired but I did it.

Tuesday, I enjoyed a nice rest and recovery.

Wednesday was the Redondo Beach 4th of July 5k.  Prior to the race.  My glutes were super sore and wasn’t sure what was going to happen.  But as soon as the race gun went off, I zigged and zagged through the crowds and ended up feeling awesome once I started moving.   I set my watch to beep at me if I went slower than a 9:45 pace and only got that beep once when I walked through the water station.  Overall I ended up a new 5K PR of 28:24.  Woohoo! Go me!

Thursday was a nice 50 minute run along the beach with South Bay Runners club.   Felt alright for how hard a pushed it the day before.

Friday I had a private swim session with coach Bryan.  Key take aways. Keep my head up and exaggerate it.  Also push my left arm back like hitting the wall to keep a nice long stroke. Also focus on keeping my head aligned with my hips.  It was a crazy hot day 99 degrees at the pool. So it was a perfect day to be in the water.  Once the sun started to go down I got a slow 48 minute run in.  4 miles.  At mile 3.5 my right shin started getting a shooting pain on every step.  I hoped it would go away but never did.  Fingers crossed it was just sore from the awesome runnng earlier this week.

Saturday was another hot day.  Ended up swimming a mile in Los Alamitos Bay with Toby.  Water was perfect, I even got hot in my wet suit.   After the swim I hit the training group session.  Mars focused a lot on arms and I can tell I’m going to feel it tomorrow.

Sunday was my long run day.  I woke up at 6:30 to try and beat the heat.  Unfortunately I never made it out of the house. I ended up back on the couch, trying to feel better.   Never happened.  I will see how far I can make it on the treadmill tomorrow.

O

This Week's Grade for training:  C-
This Week's Grade for nutrition: B-

Week 8: Everyday is a chance to get better

Everyday is a chance to get better.  It doesn't matter how I feel, just got to get out there and make each training session count.  Some days will go great, while others will be rough.

Day:             Plan                        Actual                        Comments
Monday:      50 Minute Run       50 minute                  Trainer day, followed by run/walk (4/1)                
Tuesday:      Track 2.0                Track 2.0                  100 m sprint relays
Wednesday: Cross Train             Baked Cookies, yummy
Thursday:    50 Minute Run       Get out of Jail free card (Anniversary)
Friday:         50 Minute Run       50 minute run             4.42 miles at 11:15 pace
Saturday:     cross train               Group Training
Sunday:       12 miles                   12 miles                     12:35 pace, the struggle was real

Monday: morning legs were dead and quads were sore from the ride portion of the tri.  Overall body was tired, but not super sore.  Had my usually Monday training session with Kei.   Can't mix up my routine so early in the week.  Training work out was laid back focusing on gluten and core.   Post training session went for a 50 minute run/walk.   Ended up running 4 minutes and walking 1.  Post run my right leg was achey.  

Monday Run/Walk

Tuesday Track Night mixed things up a bit.  They decided it was relay nights.  I think we all almost died.    100 m sprint relay with 4 people in our  lane.   Turned out everyone can get around the track the faster when we are all only doing a 100 m.    19 sprints in 20 minutes.  By the last few sprints I was feeling it in my quads.  This body is not designed for speed.

Track night stats

Wednesday morning woke up super sore in my quads and hamstrings from the previous nights fun.  Took the day off of training so I could bake cookies for Fridays work picnic.   Thursday, still super sore from track fun.   Feeling it more in my hamstrings, but still in my quads.   Ended up taking Thursday off, in order to celebrate 10 years with my hubby.  

Friday, picked back up my workout.  I was hoping it would flush out some of my soreness in my legs.    Managed to get the 50 minute run in, timed the loop perfectly.   I definitely felt sluggish and my legs were sore in that they didn't want to move quickly.

Friday Run

Friday Run-Stats

Saturday, I went to a group training session in the morning.   Quads were still dead from Tuesdays work out.   We did 2 sets of 500 m row, and it took the first set to loosen up the quads.   Work out was a full body workout focusing a little bit on everything.  

Sunday,  sigh,   so wasn't feeling it on the run.  Knowing how I was feeling, probably should have driven down to the beach to avoid needing to go up the hill on at mile 10.   The run started with my Garmin watch beeping at me to speed up.   (goal is to keep my long run between 10:45 and 11:45). By mile 4 I was dealing with Side Aches.   By mile 7, my legs were aching like crazy.  It was like I was completely undertrained, even though I had done a 14 miler a few weeks back.  By mile 9, I had switched to a run 1:30, walk 30 to get me done with the last 3 miles.   Thought about just running an additional 2 miles on the beach and ubering home just so I would not have to go up 190th street.  But decided to just push through, no matter the time, just complete what I set out to do.   The good news is that it allowed me to work on my mental game.  I am a very mental runner,  if I feel great, then my run is great, but as soon as things start going wrong, its hard for me to get past the negative thoughts. So the fact that I was able to press on and get the mileage in is a positive. Tough runs help train for non perfect race days.    I'm sure this will not be my last rough run during this training cycle.

This Week's Grade for training:  B+
This Week's Grade for nutrition:  B+

To be honest I have no clue what I did for food this week.  We went out and ate to our hearts delight on our anniversary.    Also ate more than I should have at my work picnic (catered by Britt's barbecue)... We also did freshly meals 3 nights and pasta 1 other night.