I am having so much fun with these big weeks of training. There really is just no better feeling than when your legs are running and your mind clicks off. No lists, no need to dos, need to achieves, check off, remember, go to the store, email them back, text them back, be better, do more. Just nothingness. Make sure you check out my video from Jaybird Sport on Why I Run and you can read my guest blog post about the best long distance runs in the bay area here.
Monday was 7 recovery miles at 9:25 average. Being the day after a hard race, it definitely hurt to get up from warm comfy bed. I took it very easy and I felt better once it was done. I didn’t make a big deal out of getting to the gym to lift because I was SORE. So I did some core exercises and push ups at home after the run. As a matter of fact, I didn’t stress that much about it all week. I did go and lift both Wednesday and Friday, but the workouts weren’t anything special. And that is OK!!! Sometimes done is better than perfect, or something is better than nothing. And there are those weeks when you need that.
Tuesday was a quality workout. I thought it might be challenging being so close to the race, but taking it one piece at a time is what helped me get it done. If I start thinking about the workout before I’m even done with the warm up, I can fatigue myself mentally before it is even time to start working. This is a skill that running has taught me which has helped me immensely in life! Anyway – the workout: 2 miles warm up, 3 x 1.5 miles at 7:25-7:35 (actual paces 7:25/7:31, 7:16/7:26, 7:20/7:25), 3 mins standing or walking in between, 2 miles cool, total 8.5 miles at 8:13. I was happy with how well it went.
Wednesday was 6 recovery miles at 9:16 average. After the race and the workout on Tuesday, I was feeling the fatigue A LOT on this day. Very glad for recovery miles. I hit the gym after:
- SS3X: Bulgarian jumping split squats: 10 holding 25lb plate, 10 without plate & 20 tricep dips
- 3 rounds: 12 squats, 20 banded lateral steps & landmine press
- SS3X: 12 straight leg deadlifts & 10/10 plyo jumping lunges
I would have liked to have kept going – but I had a lot of work to do before I went out on appointments, so I kept it concise.
Thursday morning was a 3000 yard swim. I kept an even effort at around a 2:04 minute/100 yard pace. To be honest, I definitely wanted to skip the swim today. But it always feels good after its done. There is something about swimming that feels like it really helps flush the soreness out of my legs.
Thursday afternoon was an easy 3 miles at 8:34 average. My first double workout in a long time. I was SO excited for it. I did it after a full day of meetings and driving and before a long night of computer/paper work. It was 95 degrees out and smoky, so it felt like it was really hard to breathe. Luckily they were easy miles and not a workout! Every time I felt like I was working too hard, I just pulled back a little more. No need for the air to hurt my lungs.
Friday was easy 7 miles at 8:34 (matched Thursday’s pace haha). The smoke made for a very red/orange sunrise. And another quick gym workout after.
- SS3X: 12 dumb bell rear lateral raises & 15 pike push ups
- SS3X: 15 alt bicep curls & 15 tea kettles
- SS3X: 15 face pulls & 15 rope crunches
Supersetting is what helps me get a good strength workout done in a short amount of time.
Saturday was 22 mile long run. The goal was 7 miles easy, 7 miles at goal marathon pace (7:50-7:55), 1 mile easy, a 5 mile gradual cut down starting at goal marathon pace and cutting off about 5 seconds per mile, finishing with 2 miles easy.
When I started off, it was already 75 and smoky out. Got another crazy orange sunrise. I tried to start out right at sunrise so I could have as much of the run be in the cooler temps as possible. Unfortunately, that didn’t last long. It was up to 85 by the time I was done with the first 7 miles.
After I was done with the run & I told my coach about the conditions, she said she would have had me use this calculator to adjust my paces: https://runnersconnect.net/training/tools/temperature-calculator/
The first 7 miles at an easy pace were mostly uphill, so they were tough. But the second 7 miles at goal marathon pace felt awesome, even with the rolling hills – that was encouraging!
At mile 15, I was supposed to do my one easy mile and then go back to goal marathon pace before cutting down. Mile 16 was okay, but it was quite hard. It was hot hot. I fought as hard as I could at mile 17, but then decided to make the call to do the last 5 miles easy pace. Seemed like bad air quality and heat weren’t worth it to fight through.
My coach was very happy with the workout, so that was good!
What I Ate In A Day on Long Run Day:
I am the worst blogger you guys, I didn’t take any food pics this day. But I still wanted to share what I ate on a long run day because I tend to splurge a little on long run day. I normally don’t indulge in pizza or a big burger with fries, but I like to treat myself to whatever I am craving once a week – and that usually coincides with long run day, not always though. Anyway, I used to go crazy on this one day a week, treating it like a “cheat” day. But I realized that just wasn’t really worth it. It was more a cycle of restrict and binge. Not extreme at all, but it was enough that I recognized and made an effort to be more moderate with the way I ate all week. I hope that makes sense. I also hate saying I’m cheating with food. Cheating is a terrible thing people do on their spouse. I never want villainize food that way.
Pre-run breakfast (5:30am): english muffin with a little bit of butter & coffee with 2% milk and Vital Protein collagen.
During run: 1/2 pack Clif Shot Bloks Margarita Flavor, 1 Huma Plus gel, 1 pack sport Jelly beans
Post run (10:30am): 2 slices banana bread (this recipe, except I used peanut butter instead of sun butter) & 1 large peach. I was in a hurry to get some food and help John pack as he moved into OUR house this weekend! So exciting.
Late lunch (2:30pm): 6 inch Subway sandwich with whole wheat bread, turkey, pepper jack cheese, spinach & cucumbers. Plus about 5 chips with guacamole.
Dinner (5:30pm): Chipotle burrito!! I’ve never had a burrito from Chipotle before. I never get a burrito, but John suggested doing that since I had run so much and then helped pack. I was glad. It was delicious, although a bit messy.
Later on in the night, between 7-8:30, I had a glass of wine and about a half a pack of mini Reese’s peanut butter cups – I put them in the freezer. Try it. You are welcome.
This was the only picture I took all afternoon. Moving takes all the concentration! John’s burrito bowl in the background. But Bennie, John, wine and my compression boots while watching Baywatch and laughing, with the air conditioner blasting was HEAVEN after a hot run and then a hot afternoon of moving.
How do you adjust your paces in the heat, or do you?
Do you like frozen peanut butter cups?!