sidebar | life and training 5.4 – 5.10
Sunshine and saltwater always help.
A basic fundamental of my wellbeing, which seems to go on the wayside for longer periods than it should is being close to water. I live right by a harbor, a bay, and a river, and those offer decent snippets of peace – but nothing compares to the wide expanse of the sea (or, in my case, the Gulf). Or, in a bizarre way, a pool.
The effect an ocean or sea or similar large body of water has on me is undeniable. I am immediately calmer; I’m humbled. Feeling small isn’t a comfy feeling as a human being when called thus by other human beings, but when I’m near the sea I recognize that I am tiny and insignificant, a blip on the radar, and I’m more than okay with that. There are forms and functions much larger and more important than I.
You would think that’d cause me great distress, but in this scenario, not so much. Small doesn’t mean without impact. Small just means small, something these bigger things can look after, put in their place occasionally, inspire awe and respect. Remind me that if I’m not everything to everyone at all given moments, that’s acceptable. My own little pocket of life is enough.
Monday I enjoyed a beach day. I’d discussed doing this for a bit, and was able to sneak out after finishing up my daily tasks. Snapping out of my routine was so good for me on this day. It was gorgeous out, low humidity and breezy and full of fresh sun.
I started at Grove for a toasted coconut latte (so good but I think the barista went a teeny bit ham with the coconut flakes) before heading over to St. Pete Beach for a couple hours. It felt so good to want to do absolutely nothing! I laid out on my towel with Little Miss Ba nearby, occasionally waddled over to the water to cool off, and otherwise just angled my hat over my face and listened to some jazzy tunes. Being a Monday, the beach was rather quiet, except for a group flinging around a Frisbee and having a grand old time playing in the water.
The art of doing nothing is not one I’ve perfected, not even close. Being by water, though, helps me feel like I don’t really need to be doing anything, that stillness is okay.
I celebrated Mother’s Day on Saturday by visiting mom for lunch and a bit of crafting! I made shrimp cocktail and cucumber sandwiches, then we shared a big slice of cookie pie that I CANNOT WAIT TO SHOW YOU GUYS HOLY BALLS. A lovely couple hours spent with my favorite person. I took some time while I was there to craft a summer wreath, too, a project I’ve wanted to do for the past couple years!
On Sunday, J and I participated in the Wings for Life World Run. This race is unique in that the finish line chases after you, meaning there’s no set distance the race is meant to be run. Some folks only go a couple feet, some go over 40 miles (fucking insane). I treated the event – which was virtual for us – as a 5K time trial to see how I’m doing with my training.
This was not proper race environment, but I followed my usual pre-event routine. Morning walk, coffee and stroopwafel, and tried out a bicard mix abut which I’d heard…Dudes, I think it scarred me for life. I could not clear the taste from my memory for a good part of the day. Holy shit, it was vile. I bought mango Flycarb but I heard the Maurten system is much less startling, just weirdly goopy. I’d be willing to give that a go but the bundle is $80 and ya girl isn’t that scientific with gas prices being as they are.
I drove out to our route and did a warmup with strides, then once the race started promptly at 7am, I trotted out for my time trial. My watch actually fucking froze at first and took a minute to recalibrate, but I hurtled into a 7:4x pace and only got faster as I went. I closed out the trial with a 7:39 mile and a 6:53 final kick. I’m really impressed with my effort. It was HOT, worse than I’ve been training in recently, and yet the 7:41 average beat my PR from 2 years ago and that was certainly max effort at the time.
Progress? I think so.
After recovering and loafing at home for a bit we meandered over to the Marriott Waterside for a resort pass day! The sun surprisingly drifted into view and stayed there, and we passed about three hours lounging, resting, and splashing in the pool here and there. A lovely respite and relaxing day. We ate grilled mahi sandwiches and dill pickle potato chips, and I actually fell asleep for a bit on the lounge chair in between bouts of reading.
By the way, that book is just shit. Perfect for a pool or beach day, though.
This week I cooked a huge batch of barbacoa in my crockpot, so that comprised most of my suppers. I paired it with lots of avocado toast, some leftover crab mac, and in a sandwich with avocado. I also baked some crispy coconut shrimp tacos on Cinco de Mayo! And, of course, spaghetti and meatballs pre-race on Saturday night.
I have an extra day off this week, so as long as my sunburn calms down and the weather holds up you’re likely to find me outside at a beach in some locale. I plan to visit one of my favorite coffee shops that I never get to patron anymore since I work middays, and I’m super stoked about that.
That’s all for today folks. Happy Monday and be well!
The Fuck We Cooking This Week?
…A delightful summer picnic sandwich.
…A gooey, cheese summery pasta.
…A unique and funky pickle cocktail.
..A fun, kid-friendly ice cream treat.
A Few Things I’m Digging
Tea…I bought Trader Joes’ peppermint herbal tea since they were sold out of my usual Well Rested formula, and it’s such a nice flavor. I’m wary of mint teas since they often contain spearmint or wintergreen or some other unsavory variety, but this is pure peppermint and reminds me a lot of their Candy Cane green tea around the holidays.
Notable Food Holidays
Wednesday, May 13: International Hummus Day (you obviously need to make my Spring Beet Hummus Crudité Platter.)
Thursday, May 14: National Biscuit Day (Homemade Cheddar Bay Biscuits for me, please.)
Friday, May 15: National Chocolate Chip Day (How about a Chocolate Chip Cookie Cake?)
Saturday, May 16: International Pickle Day (I vote a Spicy Dill Pickle Margarita and a slice or two of White Dill Pickle Pizza!)
Sunday, May 17: National Walnut Day (Let’s bring back and oldie but goodie with Broccoli Walnut Pesto Pasta!)
This Week’s Menu
Meatless Monday...Dill Pickle Crunch Pasta Salad
Taco Tuesday...Easy Taco Pie
Wednesday…Sheet Pan Shawarma Salmon and Sweet Potatoes
Thursday…30 Minute Spicy Black Pepper Mushrooms
Friday Happy Hour…Coconut Mint Limeade
Saturday Baking…No Churn Mint Chip Ice Cream
Sunday Snack…Hot Baked Cheddar Bay Shrimp Dip
Five Refreshing Poolside Cocktails
4. Pitcher-Style Basil Vodka Greyhound
5. Peach Mojito
Shops & Wish List
The Feed…Grabbing various SaltStick flavors since summer training is nigh: Green Apple is my running favorite so far but I’m going to get the Peach and Coconut Pineapple as well.
Saltair…Wanting to try out a body spray by them. Interested in Pink Beach and Coral Coast.
Week in Training
Monday, 5.4: 9 miles, 9:46 pace + 30 minute upper body
Second key session of 5k training: success! Granted, it was a beautiful morning at 65-66 degrees, my ideal running temps, and I cannot expect that for race day in June. Nonetheless, I had a wonderful confidence boost from this session even though the first two reps were a challenge. My legs did not want to turn over, but they did get over it eventually and even the headwind didn’t hinder me too much! Ran 7:17 average with my lowest split a 7:16 and highest a 7:23 (biggest wind and GPS funk), all on 2 minute recoveries.
Strength:
- 2 x 10/1 x 7 shoulder press 20#
- 4 x 6 triceps pushdown 28#
- 2 x 12/1 x 10 mid row 50#
- 2 x 10/1 x 8 triceps extension
- 2 x 20 ea. banded standing hydrants
- 2 x 15 ea. glute bridge
- 2 x 12 ea. side lunge press 5#
- 3 x 8 ea. split squat 15#
- :45 plank
Tuesday, 5.5: 4.5 miles, 11:29 pace + 30 minute upper body & PT
I guess some vitamin “sea” on Monday did me some good. I felt great on this morning’s run, easy 145 bpm and nice weather.
Strength:
- 2 x 10 biceps curl 20#
- 2 x 10/1 x 9 narrow lat pulldown 60#
- 3 x 8 incline chest press 20#
- 4 x 8 skullcrusher 30#
- 3 x 8 ea. leg extension 50#
- 2 x 12 ea. lunge matrix
- 2 x :35 incline wall sit
- 2 x 12 ea. kneeling lateral lifts
- 3 x 15 ball hamstring curl
Wednesday, 5.6: 11 miles, 11:08 pace
Swapped my Saturday long run to today since I’m running the race simulation on Sunday. This felt amazing, super chill run! 150 bpm, and I think my overall pace was probably faster than my watch indicated since my GPS goofed bad during the first two miles. Very encouraging and lovely morning out by the water.
Thursday, 5.7: 65 minute elliptical + 30 minute legs
This spin felt great, very low heart rate and easy breathing, though my legs were a bit sluggish.
Strength:
- 3 x 15 ea. single leg press 90#
- 3 x 8 diamond squat 50# SS 8 low front squat 25#
- 3 x 6 ea. single leg deadlift 35#
- 2 x 10 ea. banded single leg squat 15#
- 3 x 12 elevated deadlift 70#
- 3 x 15 ea. banded hydrant
- :35 ea. pistol wall sit
Friday, 5.8: 25 minute elliptical recovery + 30 minute full body
Sunday spin on a Friday.
Strength:
- 3 x 10 ea. single leg deadlift row 25#
- 2 x 10/1 x 9 thruster 20#
- 2 x 15/1 x 12 front raise 25#
- 3 x 10 OH front lunge 10#
- 4 x 8 ea. reverse lunge curl 15#
- 2 x 20 ea. banded standing hydrants
- :35 ea. Copenhagen
Saturday, 5.9: 7 miles, 11:33 pace + 30 minute mobility
Despite how awful it was outside I felt pretty good! Two days off in a row perhaps refreshed the old leggies.
Strength:
- 3 x 16 deadbug 30#
- 3 x 12 walking lunge 30#
- 2 x 15 ea. banded lunge hydrants
- 3 x 8 ea. lateral step-ups
- 3 x 10 ea. single leg deadlift hop
- 2 x 15 ea. hip flexor lifts 5#
- 3 x 12 jump squat 10#
- 3 x 8 ea. ball hamstring curl
- 50 crunches
Sunday, 5.10: Wings for Life World Run 5K Time Trial! 3.11 miles, 7:41 pace
I am SO impressed with myself today! I treated the WFL World Run as a race simulation: I worked through my usual pre-race routine in the morning, with my same timeline and same pre-run snack (Honeystringer stroopwafel + coffee) and warmup rituals. Once I got to our race site I ran a 2.5 mile warmup with 6 strides, then took off once the 7am start time began! I negative splitted this workout very handily, hitting 7:46, 7:43, and 7:39, then took off at a 6:53 to finish off the final .1. I’d say I was running at around 95% effort. I’m VERY encouraged for these final few weeks before my first attempt at sub-23!
I also did a 3.1 mile cooldown for 8.7 total miles on the day.
Total running mileage: 40.3
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