sidebar | life and training 5.5 – 5.11

It’s raining balls out this morning.

Funny. I spent the past several days fretting over the weather and preparing myself to run intervals on the treadmill this morning (Monday). I don’t much mind the treadmill for easy runs – I’m really good at zoning out and just letting my thoughts take over – but hard stuff is a whole other demon. I get bored, I overthink, and I stress myself out over how much more I have left to do before I can take a break.

Well, I managed to get outside for my reps, and kinda bombed them. Nah, that’s dramatic. I planned 5 reps but only managed 4 before heat and wind got to me so much that I just couldn’t eek out the final rep. Brutal. I don’t usually quit workouts but at least in the moment I felt that I probably wouldn’t manage the last one in a meaningful way without working way outside the intended zone.

Even though it’s never really preferable, leaving a workout prematurely happens and giving oneself grace is necessary. Clearly stamina is my weak point, especially in the heat. I think I have a good bouncing off point now and hopefully as I train I’ll get stronger and better able to support the paces I tried to hit for a longer period.

So that’s how training’s going. This week was my first with lower mileage + higher intensity and I think that format is going to work for me currently. I’ve signed up for my summer race series with my friend from Orlando, and while I’m not exactly hyped to be running three 5Ks during the scorching months it’ll be nice to see him and have some friendly competition along the way.

Pretty quiet week overall. People say life slows down during the summer and I think that’s fairly relevant for me right now. My body seems to want plenty of time to recuperate (the training is probably a big factor there) and my brain just wants to go into cottagecore mode.

I spent a bit of Friday afternoon by the pool in anticipation of the weekend’s shit weather, finished my book, swam a few laps. It was lovely and relaxed and a nice way to end a rest day.

A few meals I enjoyed this week: chickpea noodle soup and grilled cheese, bowtie pasta salad, and a sheetpan orange roughy, zucchini, and potato shindig. Never had roughy before but it proved a decent fish, a bit more robust than tilapia and not as seafoody as flounder. Kinda like mahi? I’d buy it again when it goes on sale next.

How was your Mother’s Day? I visited my mom for a short spell with some lemon loaf cake (recipe soon!) in tow, and as usual we just sat at her table chatting and enjoying one another’s company. Simple but utterly worthwhile.

I see and send love to all of you with compromised relationships with your mothers, to those who lost or are missing their mothers, to those who tried to be mothers but couldn’t. All of these somewhat arbitrary holidays can come with strong feelings, and all of those emotions and reactions are entirely valid.

Looking like the sun comes out this week so it’s all the summery activities for me. Hoping to snag a day or two by the pool, cook some fun seasonal dishes for you guys (and for myself), and get that heat acclimatizing on point. I’m currently blowing through books – I read three these past few weeks! – so a trip to the library and a treat stop for Little Miss Ba are definitely in order Wednesday or Thursday.

Have a great week, folks!

The Fuck We Cooking This Week?

…A cozy but light summer-friendly soup.

…An absolutely stunning riff on carrot cake.

A Few Things I’m Digging

Friday rest days…I’m dropping my running mileage over the summer but kicking up the intensity – I’m signed up for at least three 5Ks and want to see improvement in the distance – so I’ve made Friday’s a sleep in/recovery day. Really enjoyed it last week, I got 10 hours of sleep and felt like a new fucken man.

Raisin bran…I go through phases where I’ll start craving bran and I am currently in one of said phases. I usually eat a portion with yogurt, peanut butter, and fruit for my night snack.

This Week’s Menu

Meatless Monday…Jalapeño Popper Cheese Pizza

Tuesday…Honey Cilantro Salmon Bowls with Mango Pineapple Salsa

Wednesday…Hot Honey BBQ Shrimp Bowls

Thursday…Caesar Potato Salad

Friday Happy Hour…Pitcher-Style Basil Vodka Greyhound

Saturday Baking…Flaky Buttermilk Biscuits with Honey Bourbon Strawberry Jam

Sunday Brunch…Strawberry Sweet Rolls

Shops & Wish List

Home

Target…The Sun Squad collection has so many cute things for summer entertaining. Looking at this hardside cooler (pink of course) or this one. Eyeing this precious avocado floatie (the pit is a beach ball!) or the pineapple and strawberry set. Thinking about this tomato beach towel or the ice cream sandwich

Week in Training

Monday, 5.5: 7 miles, 10:08 pace + 36 minute legs

First day of Fast Girl Summer ahoy! Really enjoyed the death involved in this workout, heh. 6 x 400m at 3K effort + 4 x 200m at mile effort. Ran too fast for all of the intervals but it’s my first time trying these calibers of workout so I’ll give myself some grace here. For the 400s (on 90 second rest): 1:45.8, 1:45.8, 1:46.3, 1:45.9, 1:47.1, 1:46.5. For the 200s (on 60 second rest): 48.4, 49.6, 50, 49.4. The 400s translate to 7:05-7:11 paces and the 200 6:30-6:42 – was aiming for 7:10-7:15 and 6:45-6:50. Oops.

Took a Maurten GelCaf 100 before the workout and refueled with Garden of Life Protein + Greens.

Strength:

• 4 x 5 ea. SLDL 80#
• 4 x 10 diamond deadlift 70#
• 3 x 12 alt front lunge 70#
• 3 x 8 ea. single leg press 130#
• 3 x 6 ea. split squat 60#
• 3 x 15 ea. standing hydrant 25#
• Leg burnout

Tuesday, 5.6: 4 miles, 11:15 pace + 27 minute back & bis

Nice and slow recovery day. I felt great, honestly. Tuesdays from now forth will likely be anywhere from 3-4 miles just to flush out the legs from Monday’s session, so whatever pace ends up happening is what ends up happening.

Strength:

• 4 x 8 face pull 41#
• 4 x 6 reverse fly 25#
• 3 x 8 reverse curl 15#
• 3 x 10 T row 60#
• 3 x 8 ea. crossbody curl 20#
• 2 x 20 ea. lateral hops
• 2 x 15 ball hamstring curls
• 2 x 10 ea. single leg bridge
• 2 x 10 ea. single leg extensions

Wednesday, 5.7: 6 miles, 10:53 pace + 30 minute legs

I felt this workout all through the day. 2 sets of 4 x 150m sprints, 2 minute recovery between each interval and 7 minutes between sets. Set my goal range from 5:40-6:20 and hit all of them, quasi-negative split style. Ran 33.6, 34.3, 34.1, 34.1, 32.4, 32.8, 33.9, and 32.7. Really pleased to see some 5 averages and a top speed of 5:10!

Strength:

• 4 x 8 elevated front squat 60#
• 3 x 12 leg press 170#
• 3 x 12 machine calf raise 190#
• 3 x 8 ea. side lunge 50#
• 3 x 10 reverse lunge 70#
• 2 x 12 ea. single leg squat 20#
• 2 x 12 ea. dumbbell pass 25#
• 2 x 10 kneeling lean backs

Thursday, 5.8: 4.5 miles, 10:57 pace + 25 minute chest & tris

Really feeling yesterday’s work so I’m hyped that Friday is a recovery day! Ran some wind sprints this morning: 4 x 40m, 4 x 30m, 4 x 20m, with rest to bring each interval total to 100m. 4:35 top pace and the goal was to start working on explosiveness. Definitely need work but it was a good intro!

Strength:

• 3 x 6 chest fly 25#
• 4 x 8 triceps extension 35#
• 3 x 6 shoulder press 25#
• 8/6/8 triceps push down 41#
• 4 x 6 lateral raise 20#
• 2 x 30″ Copenhagen planks (per side)
• Arm burnout

Friday, 5.9: 2.26 miles, 11:04 pace

Lil midday derp run on the treadmill. I was trying to see about programming intervals for a potential Monday mill speed session (barf) but the mills in my gym aren’t fancy enough, so manual toggling it will be. I did discover that one of the machines has a fan, though!

Saturday, 5.10: 11 miles, 10:57 pace

Windy morning, pretty humid, but I didn’t feel too bad. My legs were oddly sore, though, which was a little odd and unexpected.

Sunday, 5.11: 3.1 mile walk (50:07)

Total running mileage: 34.8