This week kicked off a little bit rough. We flew home from Alaska on a red eye flight that landed at 8:00am on Monday morning. That meant we got right off the plane and were launched into catching up on work, getting home, getting unpacked. Most importantly, I got to pick up Bennie The Dog!
Even though I didn’t sleep at all on the red eye flight, I didn’t want to take a nap when I got home. I didn’t have time, and I also wanted to be able to sleep on Monday night. I got out for 4 easy miles at an 8:49 average pace. I followed up at home with 25 reps each: bicycles, legs out, Russian twists, full body crunch, v-ups, 30 second plank (only one 30 second plank), toe touches, side plank knee drive, bird dogs, fire hydrants, glute bridges. I don’t generally run on my lunch break, so it felt HOT to me. That said, it was only 80-ish degrees. I think living in the Bay Area is making me weak against the heat haha!
I got a Jamba juice for lunch after my run. Watermelon. It tasted like heaven.
Tuesday was a quality workout. I was a little worried I wouldn’t feel up for it after such a crazy Monday. Luckily I usually have a 2 mile warm up. By the end of the warm up I usually know if I’m feeling ready for a tough workout. The workout was: 2 miles warmup , 4 x 1 mile repeats – goal pace 6:50-7:00. And 2 miles cool down. My actual pace on the mile repeats was 6:56/6:50/6:45/6:43. 8 miles total @ 7:57 average.
I finished with 3 rounds: 20 banded lateral walks, 25 air squats with pulse & 25 bicycles.
Later in the day, I had an shockwave therapy treatment for my right foot. I made through the entire time in Alaska without any pain from my sesamoid bone, so that gives me hope for this treatment.
I take extra care to do the warm up nice and easy when I have speed work on deck:
Wednesday I got my blood drawn for my next thyroid appointment. I’ve had my blood drawn many times over the years and never had a problem. But this time, I felt super weak, then my vision went spotty and I could feel myself passing out. I did make it through the blood draw, but it made me nervous to go do my run after. So I went to a coffee shop and got coffee and fruit. I also ate some of the Larabar bites I had brought with me. After I sat for a bit and ate, I decided to give running a try. I did 5 miles easy effort at a 9:15 pace. I felt just fine despite being nervous about it. After I did a strength circuit:
3 rounds: 10 straight legged deadlifts, 10 jumping squats, 10 single leg squats
3 rounds: 15 lat raises, 15 shoulder press & 10 ea leg side lunge
SS3X: bent over row & upright row
I took everything pretty easy and didn’t use very heavy weights.
Thursday I had a 3500 yrd swim. I did it in 2:00/yrd or 1:10:39 total. It felt awesome to be back in the water. As usual, I followed along with the masters workout on the board from Tuesday that week, and doubled or added sets where I needed to in order to get to the distance I wanted. Since I only swim once a week and still haven’t gotten around to getting a lesson, I am pretty happy with my progress in the pool since starting to swim regularly a little over a year ago.
Friday was 4 easy miles at 8:58 average. It was so foggy and cold on this morning. This is why I can’t function when it gets above 80 degrees haha! Finished with:
3 rounds: 15 squats & 15 landmine press
3 rounds: 10 jumping lunges & 10 DB thrusters
SS3X: 15 Romanian split squat & 15 alt bicep curls
I didn’t feel like I overdid it on the weights, but my hamstrings were crazy sore after this. My glute/hamstring tie in gets so tight. I took lots of extra care to stretch after.
Saturday was 9 miles easy then the final 5 miles cutting down to finish final mile at 5k effort. I would really like to race a 5k one day in under 20 minutes, so I thought that meant the last mile should be at a 5k pace. Which, for a sub-20 minute 5k, would mean a 6:35 mile. Doing that after having run 13 other miles seemed pretty scary. I did manage to do it, and it felt like I was going to implode. After my coach said she should have specified that a 5k effort at the end of a long run is going to be slower than an actual 5k pace. Haha! Oh well. It still made me feel good to be able to pull it off!
John & I ended the day with pizza and champagne. We have been dating 3 years as of this week, so I forced him to celebrate LOL. The only reason we know we’ve been dating since a specific day is because he bought me the book Born to Run the same day he asked me to be his girlfriend (he actually asked me to “go steady”). I had just gotten really into running for racing purposes, and I had never been to the City Lights bookstore in San Francisco. So he took me there and bought me the book. The receipt is still in the book with the date on it.
Breakfast was the usual oatmeal with 1/2 scoop of protein powder, banana and blueberries. Topped with peanut butter, cinnamon and bee pollen. I know, you can’t tell any of that is under the POOL of peanut butter. And that’s how I like it. Served with a side of coffee with 2% milk and Vital Proteins collagen of course.
Lunch was beef stir fry made with broccoli, mushrooms and bell peppers. I didn’t have any remade stir fry sauce on hand. So I used vegetable stock, coconut aminos, a little curry paste. fish sauce and some garlic. I didn’t measure anything.
In the afternoon I snacked on a granny smith apple and one of those 100 calorie bags of popcorn.
Dinner was grilled chicken that I marinated in jerk marinade, roasted broccoli and smashed potatoes. For the potatoes, I just buy those mini new potatoes or fingerling potatoes, microwave them for 3 minutes, smash them with a coffee cup (they should smash easily) and then fry them in a pan with a little olive oil.
After dinner I ate two of the Justin’s mini dark chocolate peanut butter cups. They are SO GOOD.
Anyone else super excited for Game of Thrones starting?! Did you guys know that George RR Martin based the stories on the Wars of the Roses? I didn’t until someone told me, but it totally makes sense. You can read about it here.
I still maintain that my life would be complete if my pet dragons went ballistic every time someone made me mad.