sidebar | life and training 9.8 – 9.14
Freshened up after a weekend mini-vacay and now it’s race week!
I’m running the PB&J 10K this weekend, my second bout with this race and my first 10er since last September. Around this date, actually. I’ve learned over time that it’s impossible for me to really predict my race performance, but I’m hoping to land in the 7:55-7:58 range, which would give me the sub-50 I’m aiming to achieve.
My taper plan is to add an extra rest day (Thursday), eliminate my Wednesday double and perform a short sharpening workout that morning, and shake it out Friday with some strides and a short trot. Saturday’s protocol will include a 2 mile warmup and 2 mile cooldown. I’ll probably hit 30-35ish miles total, including the race.
And afterwards? Some time off running. So far, depending on the legs, I plan to run Monday and Saturday the following week, with cross training and some strength but otherwise no running. My body and mind are fried from a long summer of racing and I’m craving some downtime before I start my marathon block in October.
We had some fine weather a good chunk of this week, albeit rainy earlier on. Monday I stepped out into a dreary afternoon to grab a cookie butter latte from Willa’s Provisions. I’ve given this place many chances in hopes that I’d have a good experience (it’s such a cute spot and I was loathe to just give up) and this drink was a score. Ba loved it. It was SUPER quiet in there and I just enjoyed the chill vibes for a bit.
Wednesday I felt extra beat up from my workouts but wanted to get out to Paradeco to try their pumpkin spice. Did not disappoint. I do think lattes are too much liquid for me as I never seem to finish them, but I figure I need to try the specialties in their purest form before deviating. Very nice sip and a good sneak away from Tampa.
Saturday and Sunday J and I stole away to Sarasota for a quick mini trip. I was not having a good mental day Saturday: my run sucked (well, it didn’t suck but I felt demoralized by my pace + heart rate combo) and my recipe was a total flop, and I just couldn’t shake the mood. I sort of whizzed through the day in a stupor and an inner pool of stress that I couldn’t drain. Plus, travel of any kind wrings out an anticipatory stress that doesn’t really abate until I’m grounded at wherever I’m headed. It was a tough day.
But, we got out to Lido Key for a quick beach outing. It was windy and our towels blew to and fro as we tried to set up camp, which was equal parts annoying and amusing. The water was brisk at first but in the shallows it was so clear I could see massive schools of little fish flitting around! I stood there and just watched them for a good while. That was nice. We spent some time on the sand and had one more dip before heading to the hotel.
Our room at Embassy Suites was lovely, and the amenities there are surprisingly expansive. We deloused and changed and headed upstairs to the restaurant for their happy hour – yay free red wine! – which also included a mini buffet of light bites like chips, salsa, cheese and crackers, veggies, and snack mix. We shared a mezze platter – so good – and I ordered the vegetarian club, which I did not nearly finish, but was delicious.
Sunday I felt better. I enjoyed a glorious morning stroll up the causeway leading to Lido Key, then we headed down to the hotel breakfast before wandering to Project Coffee for cappuccinos. They only serve oat milk, which was interesting, and I got the cutest and grumpiest pumpkin cap there ever was. Ba was not deterred by his frownie face. The space is really quaint, airy, and bright, and had a nice vibe.
We spent the next few hours wandering around the Ringling Museum. We visited several years ago but didn’t really get to check out the main art halls, and this time they were doing a lot of renovations so we probably only got a taste. We paused mid-meander for lunch at the Grill Room and watched a turtle wander along the crosswalk – apparently he does this twice a day, always in the cross walk like a polite pedestrian.
I ended my Sunday evening, once home, with a little splash to unwind and wash off the commute. The evening was just beautiful and the water crisp.
I have an extra day off this week, which is rare, so I’m taking the opportunity to decompress, get artsy, and rework that recipe I failed on from Saturday. Since it’s race week I’m okay – or trying to be – with staying off my feet a bit more, though knowing me I’ll likely find something new to clean here and there because I’m neurotic.
Good noms from the week: quinoa salad + sweet potatoes, sausage, and sprouts, Caesar pasta salad, and a black bean quinoa taco bake. Very into quinoa right now.
Hope you had, and have, a good week, friends!
The Fuck We Cooking This Week?
…A hearty black bean chili with ALL the toppings!
…An easy cracker snack for your gameday gatherings.
…A spooky Halloween cocktail.
…A redo of a succulent pumpkin bread.
A Few Things I’m Digging
Granola…New week, new granola obsession. Purely Elizabeth’s Pumpkin Cinnamon Granola is just fabulous with my pumpkin yogurt and apple breakfast bowls.
Hotel…I don’t know if every Embassy Suites operates like the one in Sarasota, but I loved our one evening stay. They have a complementary happy hour in the restaurant, with two free house drinks per evening, as well as a snack reception with assorted crackers, cheese, chips and salsa, and veggies.
Trader Joe’s Fall Haul
MY FAVORITE TIME OF YEAR! I picked up tons of goodies from TJs the other week and decided to share my favorites here in case you need some shopping inspo. Don’t mind the shit photo, it’s a screenshot from a video.
To start, spa products. I always grab at least two of their vanilla pumpkin hand soap and one of the pumpkin overnight mask.
The flower selection is gorgeous and I especially love their big bunch o’ mums or the smaller set, always in a yellow, orange, or red hue. The pumpkin patch is imperative to visit: I came home with two pie pumpkins and two mini orange pumpkins.
The fall leaf chips are one product that always vanishes within a week, so I bought two (last year I bought four), and their organic pumpkin puree is great quality. The maple coffee, harvest tea (MY FAVORITE tea), maple cookies (not seasonal but it only feels appropriate to buy in the -ber months), and spiced apple cider also come home with me.
The new maple cookie ice cream sandwiches are a MUST and I think I’ll get two boxes my next visit. Also a big fan of their spicy pumpkin samosas. I’ll get some next time.
I hope my next visit they have the maple oat milk. While I almost never favor oat milk anymore, this variety is so cozy and tasty in my coffee and cappuccinos and I like to have a carton or two in my fridge.
This Week’s Menu
Meatless Monday…Tuscan Bacon Tortellini Soup
Taco Tuesday…Barbacoa Jackfruit Tacos with Garlic Lime Crema
Wednesday…Rosemary Mushroom Provolone Pizza
Thursday…Honeycrisp Apple and Blue Cheese Autumn Salad
Friday Happy Hour…Apple Cider Old Fashioned
Saturday Baking…Cookie Butter Layer Cake
Gameday Snack…Cheddar Ranch Jalapeño Poppers
Shops & Wish List
Home
Target…Eyeing a few little fall home accessories…this mini maple leaf faux plant, mini wreath (for my living room), vanilla pumpkin spa set, and this figural pumpkin candle.
I also picked up these adorable faux skeleton stemless wine glasses. Can’t WAIT to develop a spoopy cocktail with them soon!
Week in Training
Monday, 9.8: 9.5 miles, 9:26 pace + 30 minute legs
I had hope for this workout since I run really well in the rain and I started the session in a light drizzle, but the clouds shifted off and left behind 95% humidity and a wicked headwind on the return. Goal was 5 x 1600 at 7:50-7:55 average and I finished with a 7:57 – not egregious, but not what I wanted. Splits were 7:58. 7:53, 7:54, 7:58, and 8:01. Yeesh. My hat was also pissing me off SO bad during the final 2 reps that I yanked it off and stowed it in my sports bra strap, which surprisingly worked well.
Strength:
- 3 x 12 deadlift 80#
- 3 x 18 calf press 180#
- 4 x 6 ea. single leg press 110#
- 3 x 12 sumo squat 65#
- 3 x 12 ea. single leg squat with toe tap 20#
- 4 x 8 ea. sit squat 10#
- :35 ea. Copenhagen
Tuesday, 9.9: 4.5 miles, 11:20 pace + 10 minute core
A sticky, swampy, humid as hell morning. I felt okay but my heart rate was significantly higher than I wish it was. I honestly felt okay despite so I was surprised to see a 154 average.
Wednesday, 9.10: 8.75 miles, 9:36 pace + 4.75 miles, 10:45 pace
I slept HORRIBLY the previous night due to this mysterious twitching pain behind my left ear. I think it’s a muscle in my shoulder since I found a big fat mobile knot later in the day. Somehow, though, both runs felt amazing. In the morning I ran 2 x (1600/1k/800) descending from threshold to critical velocity with 75 seconds recovery between the intervals and 2:30 between sets. Managed 8:04 and 8:00 for the 1600s, 7:52 and 7:49 for the 1k, and 7:42 and 7:38 for the 800s.
Afternoon miles were chill and relaxed, and it didn’t feel all that bad out!
Thursday, 9.11: 7.5 miles, 11:15 pace + 10 minute core
Pleasant but windy morning. Heart rate of 150 bpm so not too bad!
Strength:
- 3 x 10 ea. bridge bench press 20#
- 3 x 10 row 30#
- 3 x 10 front raise 15#
- 4 x 8 narrow press 20#
- 3 x 6 ea. curl 20#
Friday, 9.12: 5 miles, 11:05 pace
Breezy and pleasing morning!
Saturday, 9.13: 14 miles, 11:16 pace
I’m growing very aggravated by my continually slow 11:xx paces. I can’t help but look back at 3-4 years ago when I ran 10:4x or so at the same effort level. It was a nice morning, 68 dew point, yet I’m still in total snail mode. It’s frustrating and discouraging. I took a Honey Stinger gel before the run and two Huma apple cinnamon gels during. The latter had a nice flavor but they got warm in my pocket and the runny texture kinda made me gag.
Total running mileage: 54 miles
