This was a pretty big week of miles. It feels good to be working toward a race again.
Monday was 6 miles easy on trails followed by a full body lift.
Tuesday was a fun work out. 2 mile warm up 8:57 @ HR 150-158, 3rd mile @ 8:00 HR 170, 4 sets: .5 mile @ GMP 7:30 HR 180 and .5 mile EZ @ 8:34 HR 165 – 7 miles total @ 8:17 average. I was surprised by how good this felt. Followed by delts and a lower body lift.
Thursday – 2500 meter swim. I did a 1000 meter time trial after a 300 meter warm up. The 1000 meters took me about 23 minutes. Not very fast, but it is one the few times I’ve done 1000 meters continuous freestyle. Breast stroke is way easier for me. I ended with 2 sets of 500 meter drills.
Friday was a heart rate zone test with my coach. We met at the track. I ran a half mile warm up, then started working up to a 10k pace for the first 10 minutes. For the last 20 minutes, the goal was to hold that pace. It ended up being about 4.3 miles at 7:03 average for the 30 minute test with splits: 7:30/7:10/6:54/6:38.
Saturday was 16 miles at 8:41 average. I have to say that I woke up and was unmotivated. Instead of laying in bed thinking about how much I didn’t feel like leaving the warm house and my dog, I got up and got moving. I had a banana with peanut butter and a cup of coffee with Bennie. I totally forgot to drink the Ucan and it was a fatal mistake. I started off and about a mile in, I realized that I’d forgotten. So I went ahead and took a Huma Chia gel. At mile 8, I took another gel. I held the paces my coach programmed until mile 8. The hills on my route were starting to get to me and my body felt tired. I felt hungry by mile 11-growling stomach. Live and learn, try again next week. If nothing else, the elevation of some of the hills is greater than Heartbreak Hill, so I hope they will help me be ready.
As soon as I got to my car, I had a LaraBar peanut butter cookie flavor. I was so hungry and it tasted amazing ha! After I showered and stretched, John and I went to MH Bread & Butter (owned by amazing ultrarunner @fastfoodie on Instagram).
What I Ate In A Day:
This was from earlier in the week.
When I woke up for my 7 mile run, I was pretty hungry. So I had a two LaraBar bites with my coffee.
Lunch was my favorite salad with tuna and avocado.
Dinner was chicken, broccoli & sweet potato. I just cut them into fry shapes and add a little olive oil. Then roast at 425 for 20 minutes each side. Check on them throughout the second 20 minutes as they might not need the whole time.
I was craving something a little sweet after dinner so I had one of the Justin’s mini dark chocolate peanut butter cups.
And lastly, This article from Des Linden is a great read. She is an amazing runner and good human whose career is interesting to follow.
What was your Saturday run comprised of?
Favorite post run meal?