52 miles this week! Next week will be my highest mileage – maybe ever? If not ever, then at least in a really long time. I’m pumped about that! Definitely a little lighter with the strength workouts this week. It is hard (time-wise) to run longer during the week AND lift for 45 minutes. However, I still did some kind of strength three times this week, and I have been keeping up with my 30 push ups a day. When I am pressed for time, I tend to focus more on core & stability work for my glutes and hamstrings. I have spent a lot of time building up big strong lower body muscles, and having that super strong base allows me to spend a little less time on it when the mileage gets higher.
8 miles easy in the morning at 9:16 average
At home workout
- 3 rounds core: 20 lying leg raises, 30 second plank, 20 Russian twists w/ 10lb plate & 20 mountain climbers
- Circuit 1 (3X): 15 Hot salsa each leg, 15 single leg squat, 15 banded lateral steps
- Circuit 2 (3X): 15 push ups, 15 walking lunges, 15 tea kettles each leg
3 miles easy in the afternoon at 8:24 average
3/6 Tuesday: 2 miles warm up, 10 x 800 Yassos, with 2 min standing/walking in between, 2 mile cool down. The last 2 were a bit slow, but the rest were right on target.
3/7 Wednesday: 7 recovery miles at 9:41 average
- Circuit 1 (3X): 40 walking lunges, 10 push ups, 10 burpees
- Circuit 2 (3X): 20 Russian twists with 10lb medicine ball, 20 lying leg lift, 20 second plank
- 20 second side plank each side
- SS3X: 15/15 Romanian split squats & 20 pilé squats
3/8 Thursday: 3000 yards, 1:01:20, 2:01/100 yards. I love the way swimming makes my body feel, but I am definitely OVER it mentally. I am saving up some money for this little underwater iPod so that I can listen to podcasts. I think that would be magical.
3/9 Friday: 7 miles easy at 9:22 average
- Circuit 1 (3X): 15 v ups, 30 bicycle crunches, 40 mountain climbers, 20 kettlebell swings
- SS3X: 15 lat pulldowns & 10 burpee with push ups
- SS3X: 15 tricep kickbacks & 12 bent over rows
- SS3X: 15 single arm cable row & 15 v ups
3/10 Saturday: 18 miles all easy, 8:32 pace, 1,093 elevation gain. Oh man – thank GOODNESS for these girls. By then I was TIRED. I think I would have gone a lot slower had it not been for them.
3/11 Sunday: rest day. John brought me coffee in bed & Bennie provided “compression” by laying on my achy legs lol. Best guys ever.
What I Ate In A Day:
Before speed work at around 5:30am, I have oatmeal with berries & coffee with Vital Proteins collagen.
Breakfast after speed work around 8:30am was an egg white omelette with spinach, peanut butter toast & a banana. I do not think there is ANYTHING wrong with egg yolks. However, I’ve read that too much fat in your postworkout meal slows the absorption of the protein and carbs for recovery and muscle repair. I am SURE there are other things you can read that refute that. But just telling you why I do it – not that its right.
At noon, lunch was leftover chicken, broccoli & green bean stir fry over brown rice.
Afternoon Snack around 3pm was a banana covered in peanut butter and chocolate chips. Seriously could eat this for every meal. I treated myself to dark chocolate chips and boy was it worth it! After years of screwing around with disordered eating, I find it way too easy to justify spending money on good ingredients for food I love. $3 extra for dark chocolate chips? SURE THING.
Dinner at 6:30pm was salmon, green beans & smashed potatoes. Just microwave the mini potatoes in the microwave for 3 mins, smash with a coffee cup, and fry up in whatever fat you prefer. I think I used avocado oil this time, but olive oil or ghee or just plain butter works great too.
Later that night, John was eating cookies and I requested he eat 3/4 of a cookie and give me the last bite 🙂 I didn’t really feel like a whole one, but just wanted a little something.