sidebar | life and training 6.16 – 6.22

Oh hey, it’s officially summer!

This week I resumed some caliber of training after the first 5K race of my summer series. I find it difficult to gauge recovery for these shorter distances: a week later, I still don’t feel like I’m quite up to speed (literally).

When I read anything about race recovery, the standard is 2-4 days of easy intensity before kicking back into speedwork. I think this could be true, but historically I don’t think I feel fully back in the game for 7-10 days (if I’m back in the game in the first place). Case in point, I did my first speed oriented workout this morning, Monday, and totally trashed by the final rep when three weeks ago or so I absolutely crushed it. Tiny bit demoralizing. It’s never a good feeling to think I’m losing fitness when I’ve worked so damn hard for the past several months.

But, I guess all there is to be done is to brush off the crumbs and keep grinding. And napping. Lord knows I need more naps lately.

I had a nice week over here, for the most part. Though I think there’s some caliber of burnout whipping through: I know this because I get intensely grumpy and stubbornly refuse to talk to people I normally like to converse with. I’ve been working a fair amount, balancing those hours with my training, cooking, and household duties, and I guess all of that is adding up and making my brain go a little haywire. Recognizing this, I know I need a plan to help my body and mind relax over the coming weeks. If I keep up with the breakneck speeds, no part of my life will feel good to me.

Thursday I took Little Miss Ba out to Oxford Exchange for a rainy midday treat. She was craving the chocolate chip muffin and honestly, she has good taste: this monstrosity really hit the spot during a drizzly, dreary afternoon.

Saturday I whipped by the pool for a quick dip and swim, and confirmed to myself that it sucked completely both outside and in the water. I visited mom later in the afternoon for tea and got totally whacked by a midday storm – almost whitewash. I’m glad I veered off the interstate and onto the city road because I know on 275 you can’t see the damn lane dividers during a deluge. The cloud dissipated and moved on after 10 minutes or so, but it was still spook.

J and I braved an evening pocket of rain for cones of Chill Bros ice cream. This week’s flavor selections: pecan praline and pistachio.

Sunday I worked an 8 hour day but got through it largely because of the promise of evening sushi. We visited Jackson’s and sat on the deck for our rolls. It wasn’t a bad evening, a bit sticky but pleasant with the breeze and overcast skies. I ordered a rainbow roll and vegetable roll and we shared a giant bowl of salty edamame.

A few meals from the week: saucy gnocchi bolognese, crispy fish tacos, and fish taco bowls with cilantro rice.

Wandering into a new week with not much on the agenda yet. Maybe a brewery visit over the weekend and a threshold workout Wednesday, dappled in between the usual bits of work, sleep, food, and life.

Until next time, friends!

The Fuck We Cooking This Week?

…A pickly summer pizza!

…A sweet and salty ice cream.

…A refreshing classic cocktail with a spicy kick in the pants.

A Few Things I’m Digging

Cookies…I bought Trader Joes’ Belgian Butter Waffle Cookies with the intent to use them in a recipe, but realized they weren’t quite what I needed. Opted to keep the box and we love them as an afternoon nibble! They’re crunchy and buttery but not too sweet. Very good with tea or coffee.

This Week’s Menu

Meatless Monday…White Street Corn Chili Chowder

Tuesday…Chipotle Quinoa Orzo Taco Salad with Cilantro Ranch

Wednesday…15 Minute Brown Butter Shrimp Scampi

Thursday…Spicy Roasted Sweet Potato Feta and Kale Salad

Friday Happy Hour…Peach Elderflower Spritz

Saturday Baking…Crinkly Brown Butter Pretzel Fudge Brownies

Sunday Picnic…Arugula Pesto Caprese Sandwich

Shops & Wish List

Fashion

Target…Eyeing these leisure pull-on shorts (rust or olive green) or this midrise version. Love this palm leaf bikini set.

H&M…Going to pick up this adorable flared citrus dress. Eyeing this muslin a-line dress (powder pink),

Week in Training

Monday, 6.16: 7 miles, 11:19 pace + 36 minute legs

Weird to start out my Monday sans a hard speed workout, but I’m still in recovery mode post-race on Saturday. Took these nice and slow and averaged a 151 heart rate. My legs definitely still feel beat and need another day or so of slow running before finding fast paces again.

Strength:

• 3 x 8 squat 80#
• 3 x 6 deadlift 100#
• 4 x 10 alt. curtsy lunge 50#
• 3 x 10 ea. eccentric step down 5#
• 3 x 20 walking lunge 40#
• 3 x 18 ea. single leg bridge 25#
• 3 x 15 ea. single leg hop
• 3 x 8 ea. split squat jump

Tuesday, 6.17: 4 miles, 11:25 pace + 33 minute upper body

Slow easy miles, still feeling some remnant stiffness from Saturday’s race but overall much better!

Strength:

• 4 x 8 chest press 70#
• 3 x 8/1 x 12 T raise 15/10#
• 4 x 8 narrow lat pulldown 60#
• 3 x 10 incline press 40#
• 2 x 12/1 x 6 wide curl 15/20#
• 3 x 8/1 x 6 skullcrusher 20#
• 3 x 10 ea. diagonal leg extension
• 3 x 10 ea. airplane

Wednesday, 6.18: 7.5 miles, 9:39 pace + 42 minute legs

First workout since the race! Goal was 3K at threshold (7:55-8:05) followed by 2 x 1k at critical velocity (7:40-7:45, or 30 minute race pace). The threshold segment was hard to get a grip onto but I managed an 8:01 average after a clunky first mile, then ran 7:44 and 7:44 for the CV intervals. Overall pleased!

Strength:

• 1 x 8/2 x 8 shoulder press 25/20#
• 4 x 6 ea. single leg deadlift 60#
• 3 x 15 ea. single leg press 80#
• 3 x 10 ea. side lunge with palloff press 10#
• 3 x 12 ea. single leg squat
• 3 x 18 ea. under leg dumbbell pass 10#
• 4 x 10 ea. sit squat

Thursday, 6.19: 6 miles, 10:35 pace + 31 minutes core

2 x (4 x 150m) workout this morning. I felt weirdly awesome despite yesterday’s threshold and the fact that my running path was dark as hell thanks to the streetlights not being on. Rude. 2 minute recoveries between reps and 4 minutes between sets. Ran 6:24, 6:20, 6:16, and 6:16, then 5:37, 5:54, 5:57, and 5:46. Not too shabby!

Strength:

• 3 x 12 weighted pushup 10#
• 3 x 15 triceps dip 30#
• 3 x 12 ea. calf press 100#
• 3 x 20 swing 40#
• 4 x 10 ea. extended abductor
• 3 x 30 cross mountain climber
• 3 x 20 deadbug 20#
• 3 x 12 ea. lunge adductor
• 30 second Copenhagen plank per side
• Stretches

Friday, 6.20: 3.18 miles, 11:01 pace

These treadmill recovery miles felt wonderful! I was really tired all day and this gave me just enough of a boost to start a recipe later in the day.

Saturday, 6.21: 11 miles, 11:01 pace

My stomach was dodgy this morning and my nose completely stuffed up, which was not a pleasant duo of factors with this run. I just felt tired. But, all things considered it went okay and my heart rate stayed pretty normal which was good.

Sunday, 6.22: 2.5 mile walk (37:05)

Total running mileage: 38.7