sidebar | life and training 3.14 – 3.20
Hello and happy Monday, kids! You know, sometimes I have good weeks and can’t even really recall them. I guess that’s a positive thing sometimes – no bad news to report, so not much news at all, honestly.
Our weather’s been wonderful except for a day or two of really stifling humidity. I’ve been taking most of my walks after work for a half hour bout in the sunshine, which is always a good way to reset from five or so hours dealing with humanity. Sunday, I ventured out for an extra long stroll before coming inside to a double coffee and a cookie, my favorite ritual when I have time for it. I’m always extra beat up Sundays after my long run the day prior, so the huge mug of joe with a dose of instant espresso is quite welcome.
The time change really fucked with me this week. Anyone else? Seems to be a pretty universal sentiment about spring forward so I likely didn’t even need to ask. I felt recovered-ish only by Sunday. I actually love the darker mornings since sitting at my dining table writing before sunlight feels extra peaceful, but the later dusk throws my sleeping off for quite some time. Also makes me feel old as shit since I’m often in bed before last light.
I’m in the downturn of Big Sur training. We’ve only about 3 full weeks of workouts to go before taper. Wild. We’re planning to spend a few days around Monterey after the race, then probably ship off to Chicago to explore things we couldn’t while we were there for that marathon. I didn’t enjoy taper last time since I felt like hooey and carb loading really sucks, but maybe since this taper will be far less steep, I won’t be as jarred by it.
What I’m Up To This Week
Re-reading…True Grit by Charles Portis. Picked up this book a few years ago and I remember liking it a lot, so while I wait for my new one I decided to blow through this one.
Testing…20 minute noodles, a one skillet shrimp dish, pasta salad, a kid-friendly Easter snack, a fruity layer cake, and a simple but luxurious veggie side dish!
Wanting…Some spring clothes! Eyeballing this dolman top, this cute jumpsuit, and these joggers!
Craving…Fresh springy salads. I have loads of half-formed ideas drifting within my synapses though none of them have quite taken form aside from one in my post queue. Thoughts? What kind of base ingredient(s) would you like to see saladified?
Speaking of…
Five Fresh Salads To Try
Crispy Chickpea, Kale, and Sundried Tomato Caesar Salad
Lemon Pepper Smoked Salmon Wrapped Asparagus Salad with Turmeric Tahini Dressing
Greek Salmon and Kale Orzo Caesar Salad with Whipped Feta Dressing
Shaved Broccoli and Kale Salad with Dijon Cider Vinaigrette
Summer Abundance Quinoa Salad with Fried Halloumi
A Few Things I’m Digging
Blackened shrimp…One of my favorite methods of cooking juicy, flavorful shrimps. I’ve a new recipe coming soon but in the meantime, check out my Hot Honey Blackened Shrimp Caesar Salad! Don’t mind that I had 0 clue how to slice avocados to make them look pretty…
Freeze-dried fruit…Bags of these are extremely useful for adding color and flavor to baked goods without weird food dyes. I often buy Good and Gather brand and find them perfect for whatever I have in mind.
Coffee grinder…J received a Breville Smart Grinder for his birthday and it is a dream! So much more quiet than our old clunker (so I feel less guilty for prepping his coffee at 4 am) and really fun to play with. We’re still perfecting our perfect grind time and coarseness but I think we’re getting close.
Pop Tarts…Say all you want about real-food fueling for distance running, but that methods seems to work far less efficiently than a big fat sugar bomb in the morning. I love the GU Stroopwafels but they’re getting a bit expensive, so I tried out a confetti Pop Tart and enjoyed a good run afterwards. Might just load up on Pop Tarts for all my pre workout fueling needs. And I want to create my own sometime…
Pizza…Always into a good fresh pizza. Loving the Garden Greens and Goat Cheese Pizza from this week!
Week in Training
Monday, 3.14: 5.48 miles, 10:57 pace + 54 minute shoulders & triceps
What a lovely run. Legs were asleep and still stiff from Saturday’s trek, but I felt steady and relaxed and the pace truly seemed easy despite some stiffer winds. 157 heartrate is basically within my normal range!
Strength:
- 4 x 8 bench press 30#
- 4 x 6 ea. single arm triceps extension 20#
- 4 x 8 ea. single leg arnold 20#
- 4 x 6 triceps extension 45#
- 4 x 6 narrow press 30#
- 4 x 6 ea. front raise 25#
- 4 x 8 press down 41#
- 2 x 12/2 x 10 kneeling face pull 41/45#
- 3 x 10 ea. weighted bird dog 8#
- 3 x 12 ea. weighted hip dip 8#
Tuesday, 3.15: 3.34 miles, 10:29 pace + 41 minutes back and biceps
Opted for a short and sweet run over a few bridges, was a nice morning for an outdoor trot compared to the 76-78 the gym would’ve been.
Strength:
- 4 x 8 underhand row 45#
- 5 x 6 ea. concentration curl 20#
- 4 x 8 bent over front raise 35#
- 4 x 6 low curl/6 high curl 20#
- 4 x 10 ea. cable rotations
- 4 x 8 ea. kneeling single arm fly 20#
- 4 x 10 reverse curl 40#
Wednesday, 3.16: 6.73 miles, 9:39 pace + 52 minutes legs
Much, much better speedwork day than last week. I’m starting to wonder if I need an inhaler for these high-allergen days. The air’s been a bit less clogged with pollen and this week I’m noticing an improvement in the quality of my runs. I’m still skeptical of sustained work so kept this session short: 3 x (:30/:60/:90) fast efforts with open recoveries (usually between 60-90 seconds), then 1 mile at marathon effort (8:32). Many of my efforts averaged in the 6:xx realm.
Strength:
- 5 x 8 plie squat 120#
- 4 x 8 jump squat 80#
- 4 x 8 ea. side lunge 80#
- 4 x 12 swing 80#
- 4 x 12 leg press 170#
- 4 x 12 calf raise 170#
- 3 x 20 ea. elevated banded clamshells
- 3 x 10 ea. leg extension to hydrant
- 3 x 10 ea. banded lateral leg raise (SO hard)
- 3 x 20 alt. leg drop 15#
Thursday, 3.17: 5.22 miles, 10:32 pace + 51 minute shoulders & triceps
Another Good Run! Heart rate averaged 159 which is pointing back to normalcy! My cadence is also trending up. Perhaps I’m finally on the mend post-Chicago.
Strength:
- 4 x 10 incline bench press 25#
- 4 x 10 triceps pulse 35#
- 4 x 10 bent arm side raise 20#
- 3 x 10 seated triceps extension 40#
- 4 x 10 upright row 20# SS 10 front raise 20#
- 4 x 10 chest fly 20#
- 4 x 12 skullcrusher 25#
- 3 x 10 rollups 15#
- 3 x 10 ea. oblique bends 45#
- 3 x 10 ea. weighted deadbug 10#
Friday, 3.18: 30 minute elliptical + 45 minute back & biceps
Mostly easy elliptical spin with 8 x :30 at level 10/:30 easy. A bit of hill simulation without the impact. I was SO tired upon waking and feel like I lumbered in dreamland through my whole day. By 3 pm I STILL felt like I needed a coffee, which isn’t necessarily wise that time of day, but after recipe testing I succumbed and made myself an instant espresso with heavy cream. My favorite.
Strength:
- 4 x 10 biceps curl 25#
- 4 x 10 ea. single arm row 30#
- 4 x 10 cable hammer curl 37#
- 4 x 9 mid row 80#
- 4 x 10 back extension 40#
- 4 x 10 ea. cross body curl 20#
- 4 x 20 squat dumbbell punches 10#
- 3 x 15 weighted leg drops 30#
- 3 x 10 ea. oblique toe taps 15#
Saturday, 3.19: 13.2 miles, 10:55 pace + 46 minute legs and mobility
A pretty good run, not amazing but certainly not bad. I wove between high 10s and low 11s for my splits and generally enjoyed the outing. Fueled beforehand with a Pop Tart (so good) and during with a Maurten gel.
Strength:
- 4 x 8 ea. single leg press 120#
- 3 x 12 alt. sit squat 40#
- 3 x 10 ea. hover donkey kick 25#
- 4 x 15 ea. banded OH knee drives 30#
- 3 x 12 ea. single leg calf raise 120#
- 4 x 12 ea. lunge knee drives 10#
- 3 x 10 ea. weighted bird dog 10#
Sunday, 3.20: 4.13 mile walk (1 hour)
Total running mileage: 33.9
