Happy Monday! Hopefully you had a great weekend and ready to kick some butt this week. Last week I finished at 42.5 miles I was very happy with that.
Monday was an easy 6 miles at 8:54 average. I hit the gym after for:
SS3X: 10 squats, 15 banded lateral walks & 30 second plank
SS3X: 10 deadlifts & 10 plyo jumping lunges, 15 landmine press
SS3X: 10 single leg split squats, 15 chest press, 15 tricep dips
Tuesday was a quality workout day. 2 miles warm up, 12 x 1 minute hard with 1 minute easy, 2 miles cool down- 6:12/5:53/5:33/5:58/6:16/6:09/6:01/5:57/5:42/6:11/5:53/6:09/6:13 – 7.5 miles total at 8:11 average. I wanted to do this workout on the track to switch it up and because I enjoy the track. However after 3 tries at various tracks that were ALL under construction, I gave up and did it on the road. At first I was in a really bad mood about it, because I wasted 40 minutes driving around and lost an extra hour of sleep. But after my 2 warm up miles I was over it. I was pretty happy with those paces too.
Wednesday was 5 miles easy at 8:54 average. My easy runs after a quality workout day are usually slow and my legs are heavy. That is what those runs are for though! Finished with:
SS3X: 10 box jumps, 25 mountain climbers, 20 banded clam shells each side
SS3X: 15 deadlifts, 10 push-ups, 20 single leg glute bridge (each leg), 30 second plank
SS3X: 15 each side rear foot elevated split squat, 15 bent over DB row, 15 jump squat & 20 V ups
Thursday was a 3000 yards swim. I was initially hoping to do a little more – maybe 3500 or 4000 yards. But then I was feeling tired and bored with it – so I cut it at 3000. There is no reason to push on my cross training day in my opinion.
Friday was 6 easy at 8:52. This morning was super humid, and the sun is starting to rise later in the morning. I am already missing the 5:30 sunrise. I hit the gym after:
SS3X: 15 tea kettles with kettle bell, 20 KB swings, 15 side lunges each side
SS3X: 15 curtsy lunges each side, 15 shoulder press, 15 lat raises
SS3X: 12 alt bicep curls, 15 bent over reverse flies, 10 jump squats, 10 triceps kick backs
SS3X: 15 cable kick backs each side & 10 side leg kicks
SS3X: 10 push-ups & 20 walking lunges
I think I overdid that strength workout a bit because I was sore by Friday night. I woke up on Saturday and was kicking myself for my tight muscles.
Saturday morning the plan was to meet my friend for part of my long run, starting at 9am. So I slept in a bit. For breakfast I had coffee with collagen & 2% milk, English muffin with banana, peanut butter and chocolate chips.
The goal was 18 miles total, first 5 miles easy, then 7 miles at 8:15-8:20 pace, then 1 mile easy, and a 3 mile cut down (start at 8:20 & move forward every half mile so final mile is all out), finishing with 2 miles easy.
What actually happened:
First 5 easy averaged at 8:29 – this was done in Golden Gate Park where there was a pretty thick fog and rolling hills. My legs felt heavy, but I had someone to pass the miles with which always helps. I took a Huma Plus gel at mile 6 and drank a bottle of water from a gas station.
For the next 7 miles, I went solo and ran along The Great Highway and Ocean Beach. There are some small inclines, but otherwise it is pretty flat, though super windy from the ocean being so close. I started feeling really good and ended up with a 7:55 average. A little faster than goal pace, but as I was feeling good I decided to go for it. I had planned on taking my second fuel (1/2 a package of Clif Shot Bloks – the margarita flavor is SO GOOD) at mile 12, but I spaced and ended up taking it at mile 12.75 instead.
One mile easy was at 8:45 – this was somehow more painful than maintaining my pace.
Then moved into the 3 miles cut down- 7:55/7:35/7:19 – these miles felt incredibly hard. Last 10k of a full marathon hard. Well done in creating this workout, coach haha!
The final 2 miles “easy” – 9:07/9:01 – these felt like 22 miles and were so hard. But once it was done I was so happy!
Saturday evening John and I got to go on the wine boat cruise and it was a blast. They took you out and under the Golden Gate bridge, then back and under the Bay Bridge around to AT&T stadium. It started and ended at Fisherman’s Wharf. The Giants were playing and it was such a cool view from the water.
I was a little bummed at first that it was so foggy and then sunset wasn’t going to be any good, but it ended up showing up it for a little bit.
The Giants were playing and it was such a cool view from the water. They hit a home run while we were there!
After we grabbed dessert at The Baked Bear. I’ve been wanting to try it forever so I was excited – although pretty surprised at the line.
I got a peanut butter cookie on one side and a chocolate chip cookie on the other, cookie dough ice cream in the middle and mini M&Ms in on the outside. So tasty!
This is my favorite on sale activewear this week:
Lululemon Wunder Under Tight (High Rise)
Lululemon Final Lap Tank – this is the tank top version of my favorite bra with a pocket for your cell phone
Lululemon Speed Short – these are my favorite running short of all time
Athleta Kahala Pullover
Athleta High Rise Precision 7/8 Tight
Athleta Sunlight Singlet
Athleta High Neck Shadow Stripe Chi Tank