Happy Monday! This was a great week of workouts finished out by a half marathon sandwiched into my 20 mile long run. Here is how it broke down ~
Monday was 7 miles easy at 8:54 average through the fog. Finished with the gym:
- 3 rounds: 10/10 one legged deadlifts & 15 push ups
- 3 rounds: 10 DB thrusters & 30 Russian twists w/ weight
- 3 rounds: 10/10 DB Bulgarian split squats & 10 burpees
- SS3X: 25 cable rows & 15 tricep dipsSS3X: 12 lat pull down & 20 cable crunch
- SS3X: 15 leg press & 10 lat raises
Tuesday was my quality workout day. 2 miles warm up, then 13 x 60 second hill repeats (I was supposed to be 10 x 90 seconds, but ran out of hill – so I added a few), recover by jogging down the hill, 2 miles cool down. 8 miles total at 8:27 average. My coach was very happy with my pace going up the hill – between 7-7:30, so that was great.
Wednesday was 6 miles easy at 9:05 average. And hit the gym after.
- SS4X: Squats 12-15 & 20 banded lateral walk
- SS3X: 15 straight legged deadlifts & 20 lat raises
- SS3X: 12/12 Step ups & 12 alt bicep curls
- SS3X: 20 pile squats & 10/10 side lunges
- SS3X: Leg extension Drop sets, 30 sit ups, 10 push-ups
Thursday was a 4000 meter swim. Much slower than last week in 1:27:41. I was feeling tired, so I took it easy.
Friday was 5 easy miles at 9:11 average. Again, hit the gym after. I am lucky because my gym is surrounded by nice safe places to run. So I go park, put my stuff in a locker inside, and once I am finished with my run I go right back inside to lift. Aka – I have to go back in to get my car keys, so I might as well do my strength stuff while I’m in there haha!
- SS3X: 15 tea kettles with kettle bell & 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 tricep kick backs
- SS3X: 15 cable kick backs each side & 10 push-ups
I picked up my bib at the expo for The Giant Race.
While I was there – I saw the Lululemon test truck!! I was so so excited. And I got a free pair of speed shorts. So much fun. As I mentioned on Instagram, I was also really excited about the lack of pronation in my stride in this photo.
Saturday was rest day! What I ate is below since I am often asked if I change how I eat on rest day.
And Sunday was The Giant Race. I started with 2 miles warm up at 9:09 average, raced 13.3 at 7:49 average (will report official stats in my race recap) and finished off with 5 miles at 8:55 average for a total of 20.3 miles at 8:15 for the day.
What I Ate on Rest Day:
To answer the question if what I eat changes, it doesn’t – or if it does, that is not on purpose. I no longer track my food with macros, so I just eat when I am hungry and try to eat vegetables. I do not make an effort to eat less because I am not working out. Sometimes I even eat more than I normally would because my body is basically healing itself and needs the fuel to do so.
The first and most important thing about rest day is not waking up with an alarm. Sometimes this means I wake up at 4:30 am, and sometimes I wake up at 8:00am (not very common). But I try to sleep as long as my internal alarm clock will let me. This particular Saturday I got up and had a large cup of coffee with collagen and 2% milk between 8:30am.
At 10:00am I met friends for brunch and got a veggie scramble. I don’t much like goat cheese, so I picked that off, and finished all but the goat cheese and about 1/2 the potatoes. I didn’t use the jam either, instead put the eggs on the toast. Could have eaten ALL the potatoes as they were delicious, but I ate all the eggs first, then finished the toast, then finished what I could of the potatoes before I got full.
Since I ate breakfast pretty late, I wasn’t hungry for lunch, but snacked on a handful of Pretzel Thins and an apple with peanut butter in the afternoon.
Then John went to Italian food with me and I got the usual red sauce with meat and noodles (before a race). So yummy!! I am a co-dependant carb-loader. I also had a glass of red to go with.
After we got home I had one of these little guys that was so tasty. Sorry for the bad photo quality.
And that wrapped up the week for me at about 46.3 miles! Bennie approved of my medal. Shoe review to come! Anything special you want to know about the Nike Vaporfly 4%?
Do you like doing a race in the middle of a long run?