10K race week workouts + an epic vegetarian brunch spread
A new 10K PR, a shiny gold age group medal, and tons of delicious food characterized this previous week. I’ve much gratitude for all of my training cycles thus far this year, as they’ve proven fruitful and uninterrupted, and such gives me hope for Big Sur training to come in January.
I did decide, however, that with my new health insurance I’m going to quit procrastinating and get my hip properly checked. I’ve held suspicion about what the issue might be, but a firm diagnosis might be the difference between struggling through marathon workouts and keeping the issue under control, or fully treating it. The hip, too, catalyzes other issues which which I’ve dealt or currently deal (knee discomfort, tibial pain, foot wonkiness, hip flexor tightness). I refuse to once again spend several weekends subbing long runs for 2-3 hour elliptical workouts, and I’m eager to determine what my body can truly maintain during the race with proper preparation.
Onward with the week’s summary! Week 1, Week 2, and Week 3 workouts can be found here, as well as all of my 15K training weeks.
Monday, 10/28: 4.2 miles, 9:40 pace + 25 min recovery yoga
Tuesday, 10/29: 3.33 miles, 9:38 pace (AM) + 35 min strength (PM)
The workout:
- 10 min elliptical w/u
- Circuit: 3 rounds of 15 weighted standing clamshells, 15 squat to overhead press, 15 donkey kick to fire hydrant, 1 min plank
- Upper body: 3 x 12 of each: reverse fly, biceps curl, overhead triceps extension, and bent over rows
Wednesday, 10/30: 5.89 miles, 9:05 pace – 3 x 1 mile + 20 min recovery yoga
Characteristically rough running conditions but thankfully the summer-like heat won’t spill over onto race day. My splits impressed me, though, clocking in at 8:19, 8:10, and 8:16. Maybe I’m making excuses, but a cordoned-off segment forced me in the first mile to reroute beneath a deadzone overpass, and this may have slowed me down both physically and by means of an interrupted GPS. Still, decent (if unsteady) intervals which, combined with the Bolt Run times this weekend, assure me that 8:15ish is certainly in sight.
Thursday, 10/31 (Happy Halloween!): 30 min easy elliptical + 40 min vinyasa flow
Midday my energy levels plummeted, so after a long nap I encouraged my body to move a bit more freely and quickly on the mat. The more vigorous movement was just what I needed to collect some motivation in a dozy afternoon.
Aside: the previous evening J and I carved our giant pumpkins and I must admire how adorable they are paired with my autumnal tablescape. Of course, the gourds live outside so their tea candles can glimmer after sundown, but I enjoyed their company indoors while I photographed them.
Friday, 11/1: 2.35 miles, 9:38 pace (AM) + 1,200y swim (PM)
After manning the ovens at work all morning I was very overheated, but a leap into the pool cured that inner imbalance quite nicely. The afternoon proved gorgeous, dry and cool and sunny, and the pool area was unmanned aside from a maintenance lady jamming out to some tunes and cleaning.
Later, I drove out to Lakeland for a pumpkin cappuccino at my second favorite coffee shop in central Florida before whisking myself off to bib pickup. Along the way, it occurred to me that my course might be more rolling than I initially expected. Not exactly ideal, but not something I can wholly control. Only into my mindset can I channel some optimistic power!
Saturday, 11/2: 6.23 miles, 8:12 pace – Lake to Lake 10K!
I quite shattered my expectations on race day! A fuller recap will come this week or next, but I positively flew on this course despite hills and a crippling mile 4 stitch: still, I finished faster than I expected and grabbed first in my age group by over 2 minutes. Everything about this day pleased me, from the dazzling lakeside sunrise to the organization of the event and the friendliness of the competitors, to my own personal victory. Now, when can I run another?
Sunday, 11/3: 2.5 miles, 9:38 pace
I HAD to run this morning in the crisp 64 degrees, but I kept it very short and relaxed to focus on flushing my legs from yesterday’s effort and enjoying the movement.
Total mileage: 24.5
Replenishing nutrients is vital post-race – as is giving your body a bit of a reward for all of its hard work and weeks or months of discipline. My indulgences tend to veer on on the healthier side anyway, so perhaps creating a beneficial yet clearly not everyday brunch board comes easier to me. After the 10K, I slurped first my cocoa peanut recovery shake on the way home, then plunged into cooking up this delightful plate of goodies.
Pancakes | Whole Wheat Pumpkin Chocolate Chip adapted from Ambitious Kitchen + pure maple syrup
Meat | Gardein Vegan Breakfast Sausage
Scramble | Two eggs with diced peppers + onions, sprinkled with salt, pepper and dried thyme
Drink | Black coffee
Do you have a go-to splurge for after a hard workout or race?
