sidebar | life and training 4.28 – 5.4
Fast Girl Summer hath commenced!
This morning measured a whopping 74 degrees, I think the hottest I’ve experienced since the butt crack of last summer. It’s inevitable, this heating up, and because of it I always need to adjust my running in order to adapt to the sullen conditions. For me, overall mileage drops and intensity climbs, with sustained efforts also going by the wayside since I overheat VERY easily.
Last summer I embarked on an adventure of 5Ks which landed me a new PR of 23:36 (7:36 mile average) and this year I’d really love to beat that, plus see gains in my overall power and top speed and maybe see how far down I can get my mile and 3K times, too. The latter pair I’ll have to time trial on my own, but I’m eyeballing a few 5Ks that I enjoyed last year and might get a kick out of this year, too.
So, what does this training look like? Mostly intervals of 600m and below, paced anywhere from full throttle to 3k race pace. I’ll probably throw in a few threshold runs (around 10K pace) too around 1k to 1200m but likely not much further than that. One long run, one to two recovery days, one to two rest days. Weights 4 days per week (my sessions usually don’t last longer than 30 minutes). There will be lots of wiggle room but I’m excited to play around and see it how it goes!
This week was quite relaxing, particularly the weekend. I think I really needed it. I’ve been training new people at work for the past three weeks and it’s a whole different kind of tiring: the constant talking and hovering and attention wheedles the energy levels differently than my usual pace of play.
Thursday I visited my library to swap out some books, then wandered over to Kahwa for the first time in ages for a quick coffee and treat break. Kahwa is a huge local chain and I wasn’t admittedly expecting much, but the giant loaded cookie and cappuccino were delightful and the space was airy, light, and quiet. Perfect pause on a random afternoon.
Friday I visited mom, then Saturday was Derby Day! I passed a lot of the morning working on a recipe I’m HYPED to share, then wandered out to the car wash parlor to give Roly Poly her spa time. She’s sparkling now! I’ve come to really enjoy washing and waxing her. I use Turtle Wax and it honestly smells lovely while giving her a glorious sheen.
I don’t particularly get invested in the Kentucky Derby – I don’t bet or anything, but I usually do pick a horse based on how much I like its name – but the pageantry and the hype is rather enjoyable to watch. I think I’ve said that before. Having it on TV was a nice way to pass the time and good background noise while I piddled around doing whatever I actually did that day.
Sunday was the best. I took a mental health day from work and, after a whopping walk that morning, passed most of the afternoon poolside at the Edition. J got us a couple resort passes and we just flat out bummed on the rooftop patio. The space is really gorgeous, laced with flowers, spacious, and quiet. I ordered a garden margarita (really want to replicate this) and a pama colada, and the wait staff walked around twice with samples of espresso mochi and watermelon lemonade. So good. We shared a crudites platter and I stole some of his fries. I stole away from my book several times to swim a few laps and enjoy the crisp water, which felt perfect particularly when the sun started heating up the deck.
In the evening I made a batch of garlic butter steamed mussels, adding some white wine, lobster stock, and cherry tomatoes to the pot. We scooped up the broth with grilled baguette and it was straight up the most perfect way to end the day.
Really happy with the pace of the week, and looking forward to the upcoming. I’ll likely shimmy over to mom’s on Sunday for Mothers Day, but otherwise don’t have much planned yet. We’ll see where the vibes are.
Have a good week, folks!
The Fuck We Cooking This Week?
…PIZZA! It’s been so long!
…A light and zesty loaf cake to celebrate mom <3
A Few Things I’m Digging
Swimsuit…I am SO hyped that I found this blueberry print swimsuit and that it fits me well. Wore it on Sunday when we ventured out on resort day passes. So cute and flattering.
Margarita…Enjoyed a “garden margarita” at said resort on Sunday and I’d love to recreate it for you guys. I don’t remember all of the ingredients (not helpful) but I know there was carrot juice in it and the flavor was surprising but subtle.
Mussels…My love for steamed mussels is no mystery, but I never usually make them at home. Publix ran a BOGO on their garlic butter frozen mussels the other week and I’m quite glad I picked them up. They’re not very expensive, easy to make, and yields a butt ton. Two packages is perfect for 2-3 people.
This Week’s Menu
Meatless Monday…Greek Macaroni Salad
Tuesday…Spicy Pesto All Vodka Stuffed Shells
Wednesday…20 Minute Bourbon Honey Butter Shrimp
Thursday…Hot Honey Pomodoro Pizza
Friday Happy Hour…Strawberry Mint Julep
Saturday Baking…Potato Chip Chocolate Chunk Cookies
Mothers’ Day Brunch…Avocado Toast Dutch Baby
Brunch for Mom
Extra Fluffy Carrot Cake Cinnamon Rolls
Overnight Lemon Cheesecake Stuffed French Toast
Marinated Tomato Basil Avocado Toast
Shops & Wish List
Fashion
Target…Like this A-line mini dress but I wish it came in different colors. I look like shit in blue. Loooove this ruffly minidress and tiered miniskort (honestly, kinda fun skorts are coming back cos I like sitting like a dude while also looking vaguely cute.)
Week in Training
Monday, 4.28: 8.5 miles, 9:46 pace + 30 minute legs
Holy humidity. And asthma. I am not used to so much moisture in the air and breathing was quite the event during this workout. I somehow managed all of my reps despite wanting to quit 4 deep, and my last two actually felt the strongest. Weird. 10 x 600m today at 10K effort, 90 second recovery. Goal was 7:50-7:55 for the first six reps and 7:40-7:50 for the last four, and I hit each range accurately. Phew! The beet face was real afterwards.
Strength:
- 2 x 8 ea. single leg deadlift 70#
- 3 x 8 diamond deadlift 70#
- 2 x 8 ea. front lunge 70#
- 2 x 8 ea. single leg press 130#
- 3 x 8 ea. split squat 50#
- 3 x 12 ea. standing clamshell
- Core work and leg burnout
Tuesday, 4.29: 4.5 miles, 11:09 pace + 20 minute back and bis
Sweaty easy miles. Legs were definitely roughed up from yesterday’s sessions so it felt especially nice to take it slow.
Strength:
- 2 x 6 reverse fly 25#
- 2 x 8 reverse curl 15#
- 2 x 8 face pull 41#
- 2 x 12 T row 55#
- 2 x 8 ea. crossbody curl 20#
- 3 x :25 Copenhagen plank
- Core work, arm burnout, and forearm stands
Wednesday, 4.30: 6 miles, 10:46 pace + 25 minute legs
Lil turnover sesh today: 10 x 100 with 2 minutes rest. Pace averages ranged from 5:56 to 6:20, with a 5:25 max speed. Not bad. Took half the session to warm up but felt good for the last bit even though those reps were against the wind.
Strength:
- 2 x 8 elevated front squat 60#
- 2 x 12 leg press 170#
- 2 x 8 pulse squat 60#
- 3 x 15 machine calf raise 180#
- 2 x 8 ea. side lunge 50#
- 3 x 8 reverse lunge 70#
- Forearm stands + leg burnout
Thursday, 5.1: 6 miles, 10:54 pace + 2.36 miles, 10:35 pace
Short and sweet morning sprints: 6 x 60m with 2 minutes recovery. Ran a top speed of 4:31 which I think is my fastest yet! Afternoon miles were slow, chill, and nondescript.
Friday, 5.2: 3 miles, 10:50 pace + 1 mile, 10:46 pace + 20 minute chest & tris
Really unmotivated this morning, as is the case most Fridays, so I decided to switch up my run routine a big. Ran some warmup treadmill miles, then performed my lift, and cooled down with a 1 mile trot. I kinda liked this and might format my Friday runs similarly in the coming weeks.
Strength:
- 2 x 8 triceps extension 35#
- 2 x 6 shoulder press 25#
- 3 x 6 triceps pushdown 41#
- 2 x 10 narrow press 25#
- 2 x 10 chest press 30#
- 2 x 6 lateral raise 20#
- 2 x :30 Copenhagen planks
- Arm burnout
Saturday, 5.3: 11 miles, 10:57 pace
Man I really need new running shoes. Legs are feeling wonky and I know part of that is because my tennies are wearing. Still, a decent run, very windy surprisingly. And I saw Mr. Ship again! The cruise ships have been floating in earlier lately but today one of them was parking while I did my cooldown walk home.
Sunday, 5.4: 10 mile walk (2:40:46)
Total running mileage: 42.4
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