sidebar | life and training 1.6 – 1.12

If nothing else, I enjoyed a successful running week!

As I’ve gotten older (and admittedly more miserable about my prehab. Totally my fault) I’ve experienced difficulty ramping up my mileage while also incorporating any amount of intensity. Late 2023-early 2024 I did regularly hit 50+ miles per week, but I never performed speedwork. When I started running intervals again I usually felt comfortable at 25-30 miles.

This week, I hit 44 with two quality sessions and a stride workout. Go me!

Half marathon training has proven a refreshing change from my summer of 5K death marches. I enjoyed that cycle but was definitely over it by my final race around Christmastime. The half presents a new stimulus – that of raw stamina – rather than trotting on the fine line between aerobic and anaerobic. And not bein able to breathe. It helps that a friend is also running the same race in February and we’re similar enough paces that I *might* be able to keep him in my vision for a good part of the contest.

I ran a 13 mile long run this weekend and it was one of the most enjoyable runs I’ve had in awhile. I passed a customer from work twice, and he always greets me enthusiastically on the road and the exchange lends a boost to my legs for a mile or so. I love seeing people I know out and about. I finished feeling stronger than I started, which is utterly rare nowadays. Fueling with a Honey Stinger gel helped my energy levels A LOT. I suck at fueling, and in these final few weeks am dedicating myself to improving my long run nutrition so I’m ready to tackle the effort of race day.

I’m trying not to gaze too hard at what’s after the half. My buddy and I are talking about a few shorter races in our respective areas so there may be a couple 5 or 10Ks in the spring, but I’m not decided on anything yet. The half will take a longer recovery period than the other distances, so if I do anything close after I’m hoping for a more casual environment.

Otherwise, this week was equal parts relaxing and frustrating. I underwent a confrontation with a friend that at first I reacted even keeled to, but in hindsight has left me rather pissed off. Does that happen to anyone else: the knee-jerk reaction is kindness and the afterthought is full of agitation and some flavor of anger? My therapist says that “anger is a call to action” and now that such an emotion is creeping up I’m wondering if my second cycle of emotions is more accurate than the first. Probably. Most likely.

Our weather has been kinda nuts this week. Several mornings in the 30s with some notable winds. Perfect excuse to be extra cozy (like Hot Chocolate above is), enjoy some homemade chili, and bundle up extra during my runs. I think I discovered that 40 degrees is my threshold for wearing shorts. Below that, my limb control becomes questionable.

At any rate, I spent a lot of time at home reading my various books but did squeeze out for a couple mini adventures. It was COLD on Tuesday so after my session I walked over to Shortwave for a lovely soy hot chocolate. One of the better ones I’ve sipped from shops in the area. I’m not sure why but cafes around here haven’t nailed down a good cocoa. Is it really that hard?

Friday, Little Miss Ba convinced me that a cookie and a flat white were perfect fueling options for my upcoming long run the following day, so I grabbed her, my journal, and my book for a little afternoon aside at Edition. The coffee is always great there and I was hyped that they served their huge CCCs that day.

One important rule of life is that I NEVER say no when Little Miss Ba wants a treat.

Saturday was very chill. After baking a cozy treat I sat on my ass and passed three hours eating cheese and watching MI: Dead Reckoning. Solid movie; it actually surprised me how much I enjoyed it and how quick paced it was. Didn’t really feel like 3 hours.

And Sunday, I wandered over to my mom’s for afternoon coffee and snacks. She made these wonderful mini blueberry scones and cucumber tea sandwiches that I just fucken gobbled down like it was my last meal on Earth. Sidebar: Roly Poly (my Corolla, if you’re new here) boasted 42 mpg on the drive home! Beast of a little car.

This week is a running cutback week – meaning I’ll be shaving about 8 miles off my total volume but keeping some intensity, as well as in my strength training routine – which I’m really embracing after a solid 4 weeks of building. Then, I’ll be in the final countdown of 3 weeks until race day!

Take care, friends. There’s an assload of shit going on in the country right now. Hold on to what you love, discard that which doesn’t serve you, and spread kindness wherever you wander.

The Fuck We Cooking This Week?

…A bright and colorful shrimp bowl.

…A cozy, unique hot chocolate.

A Few Things I’m Digging

Chip clips…Not exactly an earth-shattering invention but these heart chip clips are adorable, and it’s REALLY NICE to have them around instead of pissing myself off by breaking every rubber band I try to frantically wrap around a fragile plastic bag.

Gel…I bought a pack of these Honey Stinger Salted Caramel Latte gels for my long runs and I tell you, slurping one down made a MASSIVE difference in my weekend long run. They have a natural texture and taste like honey. The caffeine boost, equal to a shot of espresso, was a great bonus as well and I think will be helpful towards the end of my race

Shops & Wish List

Skincare & Wellness

ELF…I’m intrigued by the Thirst Burst Moisture Drops – the cold weather is spreading havoc on my skin. They also sell this duo I might like to try.

Naturium…My lips are TRASHED from cold + wind so I’d like to try the Phyto-Glow Lip Mask to see if I can dechappify (not a word) by smoocher. Also might snag the Barrier Bounce serum.

Home

Target…Thinking about this cute reversible heart throw blanket or this one, heart doormat (I still have my Christmas one out, heh), paper heart banner (or making something similar), twisted tapers, and I NEED THIS CUTE LITTLE SHEEP PILLOW.

Week in Training

Monday, 1.6: 8 miles, 9:43 pace + 20 minute legs

I simply cannot dial into my tempo pace. I’m running these workouts far too slowly but my legs and lungs won’t cooperate out the gate. The optimistic point here is that I do seem to find some semblance of the correct pacing by the end of the workout, it just takes me so goddamn long to reach it. 2 mile warmup, 4 miles averaging 8:40 (8:52, 8:43, 8:37, 8:27 splits), 2 mile cooldown. Decent temperature out (about 56) but I definitely should’ve worn a headband to protect my lil ears!

Strength:

• 1 x 10/2 x 8 deadlift 110#
• 3 x 10 hip thrust 55#
• 3 x 12 sumo squat 70#
• 3 x 10 ea. single leg press 90#
• Leg burnout + core

Tuesday, 1.7: 5 miles, 10:41 pace + 20 minute back & bis

A surprisingly lovely easy run despite the crazy wind and dropping temps. I started out at 50 degrees and by the time I finished it was 46! Wild. It didn’t get much warmer than that throughout the day either.

Strength:

• 3 x 10 row 35#
• 3 x 8 biceps curl 20#
• 3 x 9 lat pulldown 60#
• 4 x 6 hammer curl 20#
• 4 x 6 pressup 40#
• Core work

Wednesday, 1.8: 5.65 miles, 10:37 pace + 21 minute legs

Easy miles plus strides, I think I did 6. Blew down to a 4:40 top speed! Very pleased with that number, I love seeing the improvement despite that pace lasting about .2 seconds.

Strength:

• 3 x 10 squat 100#
• 4 x 12 reverse lunge 60#
• 4 x 6 ea. pistol squat 15#
• 4 x 8 ea. stepup 20#

Thursday, 1.9: 6 miles, 10:15 pace + 3 miles, 10:14 pace

WOW it was frigid this morning! Woke up to 40 degrees with a real feel of 36. Damn cold. I now know at least that 40 degrees is the lowest I can go in shorts before I really need to buckle down and wear tights. My legs felt okay but they got numb during my intervals, so I had to dial in on effort and ensure my stride was stable so I didn’t fall over. Not as fast as my usual sets but I ran negative splits and am overall satisfied! 600 (2:43), 400 (1:47), 300 (1:16), 200 (:50), 100 (:24). Afternoon miles were chilly still, around 55 degrees, and felt great.

Friday, 1.10: 3.5 miles, 11:02 pace + 20 minute chest & tris

Super cold again this morning, 41 degrees, so bundled up for a toasty recovery run. Slow but not so bad feeling, really.

Strength:

• 3 x 8 shoulder press 20#
• 3 x 11 chest press 50#
• 3 x 6/1 x 12 skullcrusher 40/30#
• 3 x 8 lateral raise 20#
• 3 x 8 triceps pushdown 28#
• Core work

Saturday, 1.11: 13 miles, 10:39 pace

WHAT A GLORIOUS LONG RUN! The best part was how much better the second half felt from the first. I thank the Honey Stinger gel I threw back at mile 7: granted, I know I need to fuel way more during the race, but one was a start and it encouraged me to see that it made a tangible difference in how I felt. Passed by a dude I know from work, too, which gave me a couple boosts. So relieved this went well – now I know I can at least cover the half marathon distance with little difficulty!

Sunday, 1.12: 4 mile walk (59:51)

Total running mileage: 44.3