This week was one of these:
“The whole is greater than the sum of its parts.” – Aristotle
Meaning? Well the whole week was actually great. I ran 40 miles, knocked out a few great lifts, and hit my paces. However, a lot of the workouts felt like a grind, and it was hard waking up almost every morning. But that’s ok – sometimes just going through the motions is all you need. If I have too many of these days pile up, I usually know it means I need a rest day.
Monday was 5 miles easy at 9:01 average.
SS3X: 20 banded lateral steps & 12 single leg deadlifts each leg
SS3X: 10 bent over DB rows & 10 shoulder press
10 x 25 core exercises (different each exercise)
Tuesday was a quality workout. 2 miles warm up, 5 mile tempo -goal pace 7:20-7:30 (actual 7:28/7:16/7:19/7:20/7:25), 2 mile cool down. I was really happy with how this one went! I ended up with 9 miles total at 8:10 average.
Wednesday was 5 miles easy at 8:55.
3 rounds: 10 squats, 10 single leg squats & 10 landmine press, 15 banded lateral steps
SS3X: 10 deadlifts & 10 side lunges
3 rounds: 10 alt DB curl, 10 tricep dips, 10 curtsy lunge
3 x 10 cable kick back
10 x 25 core exercises
Thursday was a 3500 meter swim which I did in 1:08:20 – 1:57/yard. It was hard to get started, but then it felt great and I was really happy with that pace. I didn’t have a workout to follow, so I just did my own thing and threw in sets of swimming with fins and with paddles.
Friday was a bit frustrating as I was using a hotel gym. It was dark when I started out, and I needed to get 5 miles in. After 2 miles on a wonky treadmill at 9:11 average, I finally gave up and went outside. The treadmill kept slowing down and speeding up randomly and I felt like I was going to fall off. The sun had come up by that point, so I got in 3 miles at 7:58 average. After I ran, I came back to the hotel gym to do some strength stuff – just in time for the cleaners to be there. I took some weights and medicine ball out into the hall:
3 rounds: 20 DB deadlifts, 20 banded lateral walks, 15 tricep dips & 15 push ups
⁃ 50 mountain climbers
⁃ 40 Russian twists with med ball
⁃ 30 sec plank hold
⁃ 20 jumping lunges
⁃ 10 alt side lunges
Saturday was 16 miles, all easy. I did a lot of dawdling and finally got myself out the door. I made a concerted effort not to watch my watch and pay attention to my effort and route instead. I had more down hill than up and that was definitely nice!
Before the run I had an english muffin with peanut butter and chocolate chips, as well as a bucket of coffee with 2% milk and collagen. During the week I usually run without eating, but I still have coffee every day. On the weekends I always eat something before my long run to train my stomach for race day. I also had 1/2 package of Clif Bloks Margarita flavor which I love. I wasn’t really feeling like I wanted it, but I was glad I had them afterward. Again, good training for my stomach and I felt ready to conquer the second half of the run.
What I Ate In A Day –
Breakfast was the same old fav! After I ran, I had Oat Fit Cinnamon bun oatmeal with 1/2 serving protein, bananas, blueberries, peanut butter, cinnamon and bee pollen. All a bucket of coffee with 2% milk and collagen. I also had an identical cup of coffee before I ran.
Lunch was a pile of quinoa with hummus, avocado and veggies. The dressing was some of lemon something, and it was pretty good.
In the afternoon I had an apple with peanut butter and a mini bag of popcorn.
Dinner was protein plus pasta with zucchini and red sauce. I also threw in some beyond meat veggie crumbles.
And for dessert I had 2 of the Justin’s dark chocolate peanut butter cups and 2 of the large Sour Patch kids. I love sour candy!!
I haven’t tracked my food in over a month and I gotta say that I am loving the results. I feel awesome and my body is responding really well. I think I got to a point were the stress of counting was counter acting the benefits it can have. Besides, after tracking my food for so long, I could really tell you the caloric count, fat grams and carbs in almost any item. So I mostly just try to make sure I get enough good sources of protein and vegetables.
Also, I do realize this is a day of mostly plant based meals. I am not vegan, nor am I planning on going vegan. I had a burger this weekend and I am totally cool with that. I am experimenting with eating plant based meals more often. They taste good, it is a good way for me to sneak in more veggies (I am not that big a fan to be honest!) and I think it is good for the environment.
What are your favorite ways to sneak in vegetables?
Ever have a tough week of workouts result in a good overall week?