sidebar | life and training 9.1 – 9.7
Autumn?
As we all know, marketing indicates that fall starts September 1st – or before, in some cases – and it does so in my household as well. HOWEVER, really getting into the spirit is hard when mornings see 95% humidity and relentless temperatures cresting 75/80.
I know to expect this every year, but shit, it don’t get easier.
I ran my peak workout for my 10k this morning. The race is in two weeks. A light drizzle gave me hope that the cooling effect of the rain might perk my legs and my mentality. I LOVE running in the rain when it’s a steady, peaceful stream. However, the showers moved away by the start of my intervals and left behind a tremendous wall of humidity and a headwind on my return miles. I didn’t hit my target pace range – I missed it by 2 seconds – and my watch is yelling that I’m OVERREACHING.
Not a great confidence booster. But, at the very least, this workout indicated that I might range faster in this year’s race than in last year’s around the same time in the month, so that’s perhaps hopeful.
This week felt long and busy. Training at work is going meh I’m feeling a bit drawn from the effort of yapping all morning long. Aside from workdays I’m not entirely sure what else I’ve been up to. I guess just life?
Monday I took Little Miss Ba to Buddy Brew for our first PSL of the season! A PSC, I suppose, but same sentiment. I always like their housemade syrup and can’t wait for the flavor to mosey over to Oxford Exchange since Buddy Brew’s cappuccinos are insanely small.
Wednesday was nice. I met up with J and Ben and Jerry’s for a midday cone. I had to return something to Whole Foods anyway (and pick up a couple apples) and the scoop shop is right there, so we opted to take a break from our days to catch up. I got the Marshmallow Sky and he got Salted Caramel Blondies. The prices at this joint are exorbitant: I think two waffle cones with a single scoop was $22. WHAT THE FUCK?
Needless to say, we probably won’t frequent B&Js, but it was right there and at least the ice creams were delicious.
Saturday we went to the theater and saw Caught Stealing. I haven’t visited the cinema in a year or so and it was really fun to get out and catch a film just for the hell of it. I had to pee 75% of the movie and was so focused on holding my bladder and the plotline of the film that I kinda forgot J was even there.
The movie surprised me: it was legitimately good with a pretty fantastic soundtrack. I figured it’d just be a generic ole mobster movie but there was a good deal of black humor and solid cinematography. Slow in the uptake, but once it got going, it got going.
I did have an array of good casual eats this week. We’ve got beef and rice soup with pan con tomate, brown sugar salmon and roasted veggies, and a lox MTB on the most fantastic baguette on the fucken planet. I might have to buy a second loaf today.
Trader Joe’s dropped their autumn collection this past week and I am about to go apeshit at the store. Be sure to look out on Instagram for a fall haul and more running/ day in the life reels. Still enjoying mixing them into the repertoire!
Enjoy your week, friends!
The Fuck We Cooking This Week?
…A cozy tortellini soup.
…A simple fall tequila sour.
…A delightful pumpkin brunch treat.
A Few Things I’m Digging
Cereal…LOVING the Pumpkin Spice Special K. It’s pretty sweet so if you’re a fan of traditional Special K, you may find it a bit grating, but I have a weakness for any good pumpkiny flavored food and this is just splendid in a yogurt bowl with some sliced apples.
Yogurt…I go back and forth about Chobani’s seasonal pumpkin yogurt but this year I really love it. Paired with pumpkin chai granola? Yes please.
This Week’s Menu
Meatless Monday…Tuscan Pesto Bacon Pizza
Taco Tuesday...Crispy Teriyaki Cauliflower Tacos
Wednesday…Sheet Pan Hot Honey Balsamic Salmon
Thursday…Coconut Butter Chickpea Meatballs
Friday Happy Hour…Hot Honey Pumpkin Margarita
Saturday Baking…Maple Glazed Cinnamon Apple Scones
Sunday Snack…Whipped Feta Peach Garlic Bread
Shops & Wish List
Fashion
Etsy…I was enamored with this pumpkin sweatshirt and, since I couldn’t stop thinking about it, bought the maroon shade. This autumn leaf sweater is super cute too.
Target…Liking this pullover button-front sweatshirt (sage green) + matching joggers. Eyeing this sweater vest (tan) and bought this sweater tank though I’ve yet to decide whether I want to keep it or not.
Week in Training
Monday, 9.1: 9.2 miles, 9:22 pace + 30 minute legs
Workin’ the New Balance Rebel V4 and I think I quite like them! This is going to be a cutback week overall but I wanted to keep a strong Monday workout on the agenda – most of the reduced mileage will come from my other runs. Ran 4 x 2k at threshold this morning with good results, albeit it was so humid I couldn’t breathe. 8:02, 7:58, 7:58, and 8:00 were the interval averages. Not too shabby!
Strength:
- 3 x 10 deadlift 80#
- 4 x 15 calf press 180#
- 4 x 8 ea. single leg press 100#
- 3 x 10 ea. single leg squat with toe tap 20#
- 3 x 10 sumo squat 65#
- 4 x 15 ea. single leg bridge drop
- :35 ea. Copenhagen
Tuesday, 9.2: 4 miles, 11:18 pace + 15 minute core
A really lovely morning! A stiff breeze at points but a dew point of only 71. Too bad my body didn’t get the memo and my heart rate was 152, higher than I would’ve liked, but it still felt good.
Wednesday, 9.3: 8.05 miles, 9:41 pace + 2.5 miles, 10:29 pace
The morning was pleasant once again but the workout was a huge challenge thanks to a headwind on the way back. I did what I could though and am definitely noticing that some extra leg speed workouts are in order – I’ve lost some of my turnover from the “slower” threshold workouts I’ve been doing. 4 x 400m, 4 x 500m, 4 x 400m. Ran 7:18, 7:12, 7:13, and 7:11, then 7:25, 7:19, 7:21, and 7:24, and finished with a grand ole blowup of 7:23, 7:23, 7:21, and 7:23. Aimed for 7:15-7:20 on the 400s and 7:20-7:25 on the 500s, but I do think the headwind was a big hinderance for me.
Afternoon miles were comfy cozy and felt good at 156 bpm average.
Thursday, 9.4: 6.05 miles, 11:20 pace + 30 minute upper body
Slow, easy miles, very windy again and less nice than yesterday but overall not bad. 152 bpm average.
Strength:
- 3 x 10 incline press 25#
- 3 x 10 shoulder press 15#
- 4 x 10 waiter curl 30#
- 3 x 10 ea. balanced row 25#
- 4 x 8 ea. triceps extension 15#
- 3 x 20 deadbug 25#
- 3 x 10 ea. one leg leans 25#
Friday, 9.5: 3.1 miles, 11:18 pace + 5 minute core
Run felt clunky and difficult this morning, and my heart rate was higher than it should’ve been.
Saturday, 9.6: 10.5 miles, 11:16 pace
I really don’t think my body is responding well to short interval workouts. I don’t think I’ve been recovering well from them: ever since last week’s speed session my heart rate has been higher and my easy runs slower. Good thing endurance is largely my goal and I’m using this information as feedback to inform my training from here forth. I felt good today so I was surprised to see a 160 average. Oh well.
Sunday, 9.7: 2.25 mile walk (33:51)
Total running mileage: 43.4
