Hello, I’m back! I totally neglected this last week and so I have two weeks worth of training to share. Training has been challenging lately, but I am grateful for the opportunity to do it. July felt so long, but I also cannot believe it’s August. I am sitting on our screened in porch enjoying the oddly cool weather. I still have citronella candles going and had to spray myself with a light layer of bug spray, but it’s worth it.
I have said repeatedly that I am not trying to rush to summer’s end as I want to appreciate each season more, but… the breeze and lack of sweat is pretty fabulous. I drank my coffee out here earlier and I was in heaven. Anyway, onto the training!
Lately I feel like I can just not recover. Even with rest days, my long runs have been feeling so much harder than they should. My runs during the week tend to feel pretty good, so I’m not sure what’s breaking down in the long run equation. Cumulative fatigue? Maybe. The heat/humidity? Not sure. I’m hoping to get to the bottom of it soon.
Monday – July 19
35 min Strength / 10 min Stretch / 10 min Foam Roll
This day was a big one. It was the day of my big work event that I had been stressing about for weeks. All in all it went pretty well and I was so glad when it was over! I needed to work off nervous energy and lifting some weights did the trick.
Tuesday – July 20
3 mile Run / 10 min Foam Roll / 17 min Yoga
Easy mileage. My brain was so foggy coming out of my work event; I felt fatigued from head to toe. I wasn’t trying to do anything too ambitious with my training until I started feeling better.
Wednesday – July 21
4 mile Hilly Run / 10 min Foam Roll / 15 min Yoga
This run was a feat of mental grit. I wanted nothing more than to turn around after one mile, but loaded up some good music and kept it easy. Of course, once I finished I was so glad that I had persevered. My mind and body felt better and I was pleased with how it went!
Thursday – July 22
3 mile Speed Run / 30 min Strength / 20 min Yoga
Another great run! When I want to incorporate speed I normally throw in a Peloton Outdoor Run. They tend to be pretty entertaining and push me to do faster bursts than I’d be able to do by myself. I also discovered Peloton’s Slow Yoga classes, which I love. They have a little more effort to them then the typical yin style yoga I like to do, but ultimately feel really nice.
Friday – July 23
22 min Foam Roll / 20 min Strength / 20 min Slow Yoga
An easy day. This whole week was meant to be a cutback week, though I do try to maintain strength training. I also neglected lower body strength training for a loooong time (because I was running so much!) but I am trying to gently reintroduce it.
I also went to a real life social event with a friend! I learned that Baltimore actually seems pretty awesome. The Science Center was hosting an adult-only event themed around Jurassic Park. We played Jenga with velociraptor claws.
Saturday – July 24
33 mile Bike Ride / 16 min Yoga
Oh my god, this ride. It was in rural Maryland and was beautiful! We stopped at McDonald’s for french fries and a chocolate chip cookie. Things got a little rocky when the route was a few miles longer than I thought it’d be and it started downpouring on us. Fortunately we were already on the C&O towpath, so there weren’t any safety concerns but we were muddy and gross by the time we got back to the car. Patrick normally brings towels to throw in the trunk, but somehow we didn’t have ANY. Good times.
Sunday – July 25
10 mile Trail Run / 16 min Stretch
I titled this run “Struggle bus never pulled over to let me off” on Strava. We went to Manassas Battlefield, a route that I intentionally chose for being an easy trail. The first mile or two I felt great, amazing, was going to be the best run ever. Somewhere around mile 6, things started falling apart. My legs felt heavy, nutrition felt crappy, and it turned into a slog.
I got the miles in and the trail was beautiful (as always), but boy it was tough. I think I said “I’m going to live right here” a few times on the trail. We also finally went into the visitor center, which was pretty neat. Erica came over for dinner this night and we had excellent grilled chicken, mediterranean quinoa salad, and peach cobbler for dessert. I’m hungry just writing about it.
Monday – July 26
10 min Foam Roll / 20 min Yoga
Good ole fashioned rest day. I always stretch and foam roll on rest days because it feels so nice. I also did both of these recovery items earlier in the day which left my evening wide open! Sometimes I rush my evenings, which I don’t love. There’s nothing quite like casually sipping Sleepytime tea on the couch.
I also went down a rabbit hole learning about what a Mobius Strip is. Highly recommend.
Tuesday – July 27
4 mile Hilly Run / 10 min Strength / 10 min Foam Roll / 10 min Stretch
Two hill repeats on the Courthouse Rd climb was enough for me. I didn’t feel too hot until about halfway through my second repeat. I wasn’t even really sweating too much until then! My pace was pretty even and my breathing was good. I love hill training because 1) I can see it paying off when doing ascents, but potentially even more exciting is that 2) I can see the downhill portion paying off as well! It really helps to protect the knees and IT band, so I am thrilled.
Wednesday – July 28
10 min Foam Roll / 5 mile Run / 10 min Strength / 7 min Plantar Fascia Recovery / 20 min Yoga
I was dead on my feet for this run. I kept saying I was going to move the miles to Friday, but I also really didn’t want to have to run on Friday. I told Patrick to be prepared to go slow and slow we went. At some point my legs woke up and felt okay, but my brain (and the rest of my body) still felt pretty sleepy. When we got back from the run I used the momentum I had left to get some strength work in. I felt pretty good after all was said and done and probably slept like a rock.
Thursday – July 29
5 mile Run / 30 min Strength / 20 min Yoga / 10 min Foam Roll
A rainy run! It’s always fun when that happens. Erica and I ran together while Patrick ran on his own. We weren’t sure if it would begin to truly storm, so we ran a 3 mile loop and then a smaller 2 mile loop to stay closer to home. Patrick lamented how humid it got after the rain stopped, but I didn’t notice. There was gentle, cool breeze that felt amazing and the clouds kept the sun from beating down on us.
Friday – July 30
30 min Strength / 7 min Planter Fascia Recovery / 22 min Yoga
This was a full body strength, so it was part of my effort to do more lower body training! Again, I used the momentum from doing the Peloton to get my plantar fascia recovery done. I am committing here to doing that at least twice a week (but I’d really like to aim for three times a week). It’s not hard, but it’s just challenging enough that you sweat too much for doing it after a shower.
Saturday – July 31
10 min Strength / 16 mile Bike Ride / 10 min Foam Roll / 8 min Yoga
The strength came before the bike ride as a way to active the core and glutes. We had planned to do more riding, but the path we were on got pretty busy which is a little annoying. I was also enjoying the casual riding, so we turned around once we got to Alexandria. We stopped at a hut/shack? called Weenie Beanie that we first passed on a run a few months ago. I got a cheesesteak and Patrick got a hamburger. This place is “known” for its hot dogs, so we both pondered why neither of us chose that after the fact.
We ate on a park bench before finishing our ride home, which included a pretty large hill! Powered by cheesesteak.
Sunday – August 1
14 mile Trail Run / 15 min Stretch
Holy crap. This run. My god.
3,000+ ft of elevation in this run, but don’t be fooled. All the elevation gain was contained to maybe 3-4 of the miles. I felt so terrible. More terrible than I should’ve, which was a little frustrating, but it was hard hard course. Thank god for trekking poles.
It was so brutal. The route was an edited version of a 50k course Patrick did back in March in George Washington National Forest. We did one of the ascents twice. 24.5% grade for half a mile. It was like climbing. The second go around I really thought I would not be able to take another step. BRUTAL.
We somehow did not see a bear, despite it looking and feeling like prime bear country! We did see some… characters out on the fire road but that’s another story for another time. Once we made it back to the car I sat on the ground to eat my sandwich and was glad to not be moving anymore.
I will do that route again sometime, if anything just for redemption.
I hope you have a fabulous week full of plenty of sleep, water, delicious food, and fun movement! We are planning to go bikecamping this week, so I am excited for that!