Another week flown by! I am so excited it is Friday – girls weekend combined with a half marathon.
Here is what my training looked like this week coming off one race and going into another:
Monday – I was really not feeling like rolling out of this to do speed work after racing on Sunday – BUT my coach had said to still try to get it done. The hill at the end of the race on Sunday was really where I struggled with keeping my pace, so I figured speed work disguised as hill work would be a good way to start off the week. I did 1 mile warm up, 5 miles hill sprints and 1 mile cool down, followed by physical therapy exercises. For the 5 miles – I put the treadmill incline at 5, 6, 7, 6, 5. Total of 7 miles at an 8:18 average. Fuel – fasted, hydration – BCAAs, music – Spotify Fast & Furious sound track. What else would you do speed work to?
Tuesday – A MUCH needed running rest day – legs, glutes, and 15 minute Nike Training Club ab circuit. I downloaded the Nike Training Club app for ab circuits. I like that it gives you exercises to do for 15 minutes, and they are usually are exercises I wouldn’t have thought of on my own. Fuel – fasted, hydration – BCAAs, music – Eat to Perform Postcast with Layne Norton.
Wednesday – 6 recovery miles at a 8:51 average. I had the choice to tempo or do an easy pace, and my legs really appreciated the recovery. I also did physical therapy exercises and visited my Active Release Therapy doctor in the afternoon. Nothing really hurts currently, but my knees were feeling iffy. Fuel – fasted, hydration – water, music – none (besides the hectic thoughts in my noggin haha!).
Thursday – chest/shoulders and back/abs. Fuel – fasted, hydration – water, music – none.
Friday – These 5 miles were supposed to be easy, but since I had opted for the recovery miles on Wednesday, I just wanted to run a bit faster. So I did a progression run at 8:30, 7:30, 7:20, 7:20, 6:58 for 5 miles total at a 7:30 average. Fuel – fasted, hydration – BCAAs, music – my Spotify running playlist. I usually won’t let myself listen to it for training runs, so that I don’t get sick of the songs. BUT this morning it was especially hard to wake up 🙂
Some of my favorite eats this week have been protein belt sander brownies, smashed avocado on rice cakes, and of course peanut butter toast with bananas. With a side of coffee in my cute new mug (BB-8 from the new Star Wars, love him!).
You can find the recipe for these here.
What are you up this week? Favorite workouts? Foods?