sidebar | life and training 5.12 – 5.18
Will pay $8 for an ice cream cone.
I’m sure there’s plenty of inflationary reasons for the expense of a scoop shop, but I was still a bit flabbergasted that a waffle cone and a single scoop of ice cream costs us $8. CRAZY.
Sometimes, though, you gotta splurge. I don’t venture out too often nowadays, with my money-saving ways dominating my routine, and keeping ice cream in my freezer is a deadly pasttime (unless I make some myself, which I think I’m due for!) The cost of a scoop may not be practical, but it’s such a summery thing to do – strolling the walkway home with a dripping cone for company – that I feel like just the experience justifies the expense.
Anyway. Not trying to get ya’ll’s permission to go to an ice cream shop, cos I do what I want. Just sharing some feels about the whole deal. Within reason, mental wellbeing comes before practicality.
Long but lovely week. My training is really ramping up for Fast Girl Summer and my workouts were tough this time around. Monday’s weather was shit: I thought I was going to relent and do my intervals on the treadmill, and while I’m glad the storms held out and I managed to go outside, I totally flopped the workout and felt like hooey. The heat is kicking into high gear and the wind brutalized my legs, so all around a recipe for a very vomit-worthy session.
Some noms I enjoyed: fried rice (this time with peas and carrots) and beef, black bean, and cheese qusadillas.
But, I made up for it during Wednesday’s 800m reps. For whatever illogical reason, 800m intervals scare the bejesus out of me. I think because I’m holding a gross pace for twice as long as the 400m rep (400s usually feel very cozy to me) and towards the final 200m or so I feel like my legs are about to give out underneath me. The workout was a huge confidence booster, however. I held out and increased the pace during the final two intervals. Really hoping this translates to a potential sub-23 minute 5K this summer. We’ll see!
I signed up for the Watermelon 5K series in Lakeland, which takes care (mostly) of my summer race calendar. You only qualify for age group awards if you do all three races and the price was a great deal if you signed up for the trio – plus, my friend bullied me into the whole series, so here we are. I’ve done a single race in the past and the loop is really nice, plus the event well organized.
I worked quite a lot this past week and my training is leaving me rather uninspired, but I did manage to get out a few times and really enjoy my free time. Thursday, I dropped by a HUGE library to pick up some new reads, then Little Miss Ba and I visited Buddy Brew for a quick early evening cappuccino and croissant. The place is usually really difficult to patron during the morning hours, but it was blessedly quiet around 4pm when I arrived. The shop was quiet and chill and we got a quality hour out of our adventure.
Saturday was a fabulous day off. I spent some time by the pool reading my book – the umbrella went up almost immediately, then wobbled over and nearly fell on one of my chair neighbors! – after a delightful morning long run. Dunno why, but the miles felt effortless.
J and I went to Boulon for dinner later in the evening. A beautiful and bustling place. We’ve been once before but it’s been a couple years (I have gone to their bakery a couple times recently, though). I got a glass of champagne and we shared a Caesar salad to start. I got the moules frites as my main. Fabulous.
Then we wandered down the road to Chill Bros for our aforementioned $8 ice cream cones. I love this shop. The flavors are unique but aren’t frighteningly weird. I got the “Malty Millionaire” scoop, which was malted ice cream with chunks of malt in it (kinda like the center of a malted milk ball) and he got a “El Churro Loco.” Both phenomenal. I pestered J to make weekend ice cream a summertime tradition, and I don’t think he objected. Hehe.
My brain is definitely feeling my workout this morning, plus yesterday’s 7.5 hour shift, so I’ll let ya’ll go from here. It’s Monday, so that means groceries, website work, and being a giant poofball the rest of the day once I’m done with my tasks. Yeehaw.
Have a good week, ya’ll!
The Fuck We Cooking This Week?
…A pasta salad combining two of my VERY OBVIOUS favorite flavor profiles.
…A fresh, summery margarita.
…Saucy BBQ sliders.
A Few Things I’m Digging
Treadmill runs…I’ve turned Fridays into a rest/recovery day on my run schedule and these past two weeks I’ve taken to easy treadmill miles. Just 25-35 minutes and it’s felt really nice to sleep in a little and get some lolligagging turnover in without minding pace or time too much!
Rest days…Used to hate them, now I’m embracing the shit out of them. More intense training = hardcore recovery is necessary. I still walk or do a short, easy elliptical spin, but I’m more focused on my nutrition and getting 9+ hours of sleep on those days!
Memorial Day Munches
Basic-Ass House Salad with Crunchy Italian Croutons
“BLT” Sliders With Black Pepper Garlic Sauce
Potato Chip Chocolate Chunk Cookies
This Week’s Menu
Meatless Monday...Creamy Lemon Pesto Chickpea Orzo Soup
Tuesday…Avocado “Bacon” Club Sandwich with Herby Sub Sauce
Wednesday…Sheet Pan Shawarma Salmon and Sweet Potatoes
Thursday…One Pot Cheesy Baked Pizza Pasta
Friday Happy Hour…Smoky Pineapple Margarita
Saturday Baking…Iced Lemon Loaf Cake
Sunday BBQ…Pineapple Maple Chipotle Shrimp Skewers with Jalapeño Ranch
Week in Training
Monday, 5.12: 7 miles, 9:48 pace + 35 minute legs
I thought, for most of the previous week, that I’d have to resign myself to running reps on the treadmill, but the rain kept away early in the morning so I was able to go outside for this workout. To my detriment? Maybe. The wind was fierce and the heat intense so this workout did not quite go as I wanted. Planned 5 x 1k at threshold but performed 4 x 1k instead, and mostly felt like ass. Ran 4:54, 4:55, 4:52, and 4:52 (7:54, 7:55, 7:50, 7:50), the first two against the wind and the last two with. Stamina is definitely my weakpoint so these workouts will become quite familiar to me this summer, methinks.
Strength:
- 3 x 10 deadlift 100#
- 4 x 6 ea. split squat 60#
- 3 x 15 front squat 50#
- 3 x 20 walking lunge 40#
- 3 x 10 ea. single leg bridge 20#
- 3 x 10 ea. single leg explosive hops
- Leg burnout
Tuesday, 5.13: 4 miles, 11:19 pace + 30 minute upper body
Very slow, very easy run. I think the age of my shoes is starting to really impact my paces, can’t wait to get a new pair come tomorrow!
Strength:
- 3 x 10 bench press 30#
- 4 x 6 ea. shoulder press 25#
- 3 x 8/1 x 6 row 35/40#
- 4 x 8 biceps curl 20#
- 3 x 10 triceps extension 35#
- 2 x 15 ball hamstring curl
- 2 x 10 ea. sit squat
- 3 x 20 Russian twist 25#
- Forearm stand practice
Wednesday, 5.14: 7.5 miles, 9:49 pace + 30 minute legs
Got past my fear of 800m intervals and crushed this morning’s workout! Well, mostly. 4 x 800 at 5k pace, 2 minute recoveries, then an extra 2 minute recovery followed by 3 x 400m fast. Ran 7:31, 7:31, 7:29, and 7:28 for the 800m intervals (hopeful range was 7:25-7:30), then 7:07, 7:08…and 7:25 for the 400s. I think GPS goof had some role to play in the last 400 but either way I definitely blew up. Still, a solid session and a big confidence booster.
Strength:
- 4 x 10 jump lunge 30#
- 3 x 10 ea. single leg deadlift 50#
- 2 x 5 ea. stepup 30#
- 3 x 16 step out squat 40#
- 3 x 12 ea. single leg squat hop 20#
- 3 x 12 ea. underhand dumbbell pass 10#
- 3 x 12 kneeling lean-backs
Thursday, 5.15: 5 miles, 11:10 pace + 30 minute core
Windsprints today: 4 x 40m, 4 x 30m, 4 x 20m. Hit a 4:22 max speed! Felt pretty sluggish and my legs are sore so that was a nice surprise.
In addition to the gym work in the afternoon I hopped on the elliptical for 25 minutes, which felt REALLY good for some reason!
Strength:
- 3 x 10 weighted pushup 5#
- 3 x 20 triceps dip 20#
- 3 x 18 calf raise 180#
- 4 x 10 swing 60#
- 3 x 20 mountain climber
- 3 x 10 ab rollup 15#
- 3 x 20 deadbug 15#
- 3 x 30 plank shoulder taps
- 30 second Copenhagen plank per side
- Stretches: quadriceps, calves, hamstrings, hip rotations, and butterfly.
Friday, 5.16: 3.18 miles, 11:00 pace
After work treadmill recovery run. Felt great. I’m kind of enjoying my indoor Friday runs!
Saturday, 5.17: 12 miles, 10:58 pace
For some reason I was really into this run, just found a groove and kept with it. The first two miles were hella slow but I settled into my usual 10:45-10:55ish range by mile 3. Tacked on that extra mile on the end – gotta take advantage of feeling fresh while I can. Took a Honey Stinger gel beforehand, water ever 15-20 minutes, and refueled with protein and coffee.
Sunday, 5.18: 2.5 mile walk (40:50)
Total running mileage: 38.7
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