Weekly Recap

Monday: 3.6 miles including 5k Cross Country race

Only time I will get to race with the team so I took my chances and rusted out a 24:16. Afterwards Gorby was showing me my times from high school and it's safe to say I beat my high school XC PR. Considering about a month and half ago a 7:49 mile felt hard, I'll take being able to run three 7:49 miles in a row on a somewhat hilly course. I didn't plan on going all out anyway and felt controlled the entire race. I was able to pick off quite a few runners throughout the race and accomplished my goal of remaining even. Looking back, I feel like I could've pushed the last mile a bit more so I will keep that in mind for the future.

Tuesday: 4 miles

Trail run in Sand Run park with strides and drills afterwards. Nice, refreshing run with some rolling hills.

Wednesday: 3 miles

Easy recovery run

Thursday: 6 miles (track workout: 1 mile warm-up, 2 x 3200, 1 mile cool-down)

1st 3200: 15:20 (7:45, 7:35)

3 minute rest

2nd 3200: 15:10 (7:40, 7:30)

Started the workout at midnight so struggled a bit during the warm-up but once I got going it felt great- even splits on each lap, except for the first mile, where it took a while to get locked in...but this is what practice is for. I didn't feel like I went all out and I was very happy that I could switch gears when needed and finish faster each time. I was right on time with what I wanted to do the workout in. This workout also helped me differentiate between what it means to race and what it means to train. James says you want to have a little left in you after a workout whereas in a race, it takes a little magic. Yeah, you want to aim for even splits and a powerful ending but you are also given the go-ahead to test your limits. If I can get a decent first mile in during a 5k that isn't a crazy fast pace, I think I can put what I have learned so far together to piece a nice finish.

Friday: 3 miles easy, 1250 meter swim

Saturday: 45 minutes on elliptical

Sunday: 7 miles

hilly, decent pace for a longer run

Total: 26.6 miles running, 1250 meters swimming, 45 minutes elliptical

Weekly Recap

Monday: 5 miles

approximately two miles were done at a tempo pace (14:06)- felt some lactic acid on this one! I didn't want to overwork my foot so I took the second loop easy.

Tuesday: 4.5 miles

track ladder- 400, 800, 1600, 800, 400 (90 seconds rest between 4 and 8, 2min rest between 8 and 16, and 2.5 min rest between 16 and 8)

400s- 93, 93 (felt controlled on the first one, the last one felt slightly more taxing but great finish wise.)

800s- 3:23, 3:30 (first one felt controlled. the second one I struggled with the transition to a faster pace after the 1600 but had negative splits for the two laps, 1:48/1:42, after realizing I had some room to make up- didn't hurt to do so either.)

1600- 7:25 (felt controlled the entire time. I question whether I am able to carry this pace yet for a 5k but looking at the workout overall, I believe I am strong enough to have a good first race back.)

Overall, the entire workout felt controlled. My times were right on target with what I planned on doing and nothing ever felt overly difficult. I do believe this workout solidified my theory that all my spring cross training paid off. I'm back to where I left off...and I haven't even reached my weekly mileage goals yet.

Wednesday: 1 mile, about 20 minutes of walking as well

Easy recovery day. Wish I could've gotten a swim in as well but not too down as I haven't had a day off in a while and it was probably a smart thing to do for my rehabbing foot.

Thursday: 4 miles

Trail loop- 200 meter stretches of strides with a slow, rolling recovery.

Friday: 75 minutes of cross training

30 minute swim- improved my 1000 meter time by 1 minute, swam a total of 1250 meters. Biked to and from campus (utilizing hills) and a little after the swim for a total of 45 minutes.

Saturday: 4 miles

Nighttime run around Aurora while James biked- tables turned, unfortunately.

Sunday: 6 miles

At 6:30pm, I had three pieces of cake. At 7:30pm, I ran these 6 miles. At 8:30pm, I didn't puke. It was a nice run into the sunset on the Towpath section near my old 'hood in Cleveland

Total: 24.5 miles

Weekly Recap

Monday- 3 miles easy

Tuesday- 1.8 miles easy- odd distance, practice was rushed for parent meeting but provided a chance to save miles for later in the week.

Wednesday- 4 miles

Thursday- 3 miles- 2 easy, 1 at 7:48 pace which also felt easy. Went to Sand Run after practice to add more quality to the day and told myself to run at a pace that felt efficient. Apparently 7:48 felt efficient. Strides afterwards.

Friday- 1.5 miles- an easy mile with sprints and strides during camp workout

Saturday- 7 miles- early morning 5 miles with team at camp followed by pool work, an easy run in the afternoon, and some Yoga. Foot held up.

Sunday- 3.5 miles- early morning run to end camp, which went well!

Total: 23.8

Tried to focus on form a lot this week and awareness of fitness level during each run. On the shorter runs, I tried to hold a faster pace to see if it felt manageable. That little experiment proved beneficial because it made me realize that I could run easy in the 8-9 minute range just fine. I used to think that if I did that everyday I would burnout. But holding that notion was another form of anxiety taking control. Running efficient may hurt a little at first but with practice it becomes the norm for the body. Just working out the kinks right now. And if the foot continues to hold up, I'll be one step closer to where I want to be.

Weekly Recap

Monday: 3 miles

Trail run to prove Sunday's run was a fluke. Foot felt fine. Went on some nice, challenging trails/meadows in Pine Hollow.

Tuesday: 4 miles

Varying 800s and 400s (3:30mod, 2:58hard, 3:33mod, 3:15mod-hard, 3:30mod, 1:40hard, 2:00recovery). Alternated between moderate and hard pace. The 2:58 came as a surprise. When I went to do the 2nd hard 800, I about died at the 2nd half but looking back, I just got scared at what my body was feeling and slowed down. Next time, I'll test it a bit more.

Wednesday: 2 miles

2nd stab at a late night run = success! A lot of my pain issues might possibly stem from a psychological standpoint.

Thursday: 5 miles

Easy trail run

Friday: 1.5 miles running, 4 miles walking, 30 minutes biking, 1000 meter swim (2.5 hrs activity total)

1 mile hard in 7:20, wanted to see where my mile time was at. About a month ago it was at 7:46 on this same route so I did improve. I didn't feel too exhausted after a 7:20 and in fact, I tried to stay at this somewhat uncomfortable/anxiety-provoking state when my mind wanted to do otherwise, which proved to be very insightful for me. I probably could have started a little slower but overall, satisfied, especially considering I still haven't done as much distance training yet because of the foot.

Saturday: Rest

Sunday: 5 miles

Sand Run out and back. Started off rough but picked it up on the way back (8:38 pace). Best part is that my foot felt fine during and after the run.

Total: 20.5 miles running, 1000 meters swimming

Added a little more mileage this week and felt some pain mid-week but after Friday, it subsided. A rest day on Saturday also helped. On Friday, I cut caffeine from my diet again. Right now, I am just testing it out. My anxiety seems to have been a lot higher lately and I am looking into caffeine having an effect on this. It's not necessarily causing it but since I am sensitive to it, eliminating it can only make the situation better- you would think. The past few days I have felt the withdrawal effects- the headaches seem worse this time around and I feel cranky. We'll see how long it lasts. I wish I could just have a cup every couple of days and not feel withdrawal. Maybe I'll have to make friends with decaf soon.

Weekly Recap

Monday: 3.1 miles

Trail run by my apartment. Handled hills a lot better on this one, didn't have to stop. If I can't go fast yet, climbing hills is just as challenging.

Tuesday: 5.1 miles

Pacer duties, 25:55 XC 5k total, 2 miles cool down

Wednesday: 1000 meter swim, 12 miles biking

Took it easy because I put some stress on the foot Tuesday.

Thursday: 2.5 miles

Easy trail run

Friday: 3 miles

Hampton Hills trail with Abby, didn't have to stop after stair climb section! But kept tripping on roots, no falls though.

Saturday: 60 minutes on elliptical

Even when it's hot, I'd rather be outside than indoors and on a machine. Except yesterday. And I didn't want to do my pseudo long run on a treadmill.

Sunday: 3.8 miles

Wanted to do 5 miles but got a late start (midnight) and the cooler temps made my foot act up- hurt a lot. I also had indigestion. I ended this disorganized jaunt with 4 strides that got me feeling better and awakened some muscles I haven't used in a while. Better to have taken it easy than to keep pushing through pain. And 3.8 is better than nothing at all I guess.

Total: 17.5 miles running, 12 miles biking, 1000 meters swimming, 6.5 miles elliptical

I am being as smart as I can be with my mileage increase, even if it feels slow. But going too fast is what brought me to this point. XC season is on the verge of starting daily so this week is crucial for being smart and patient. Pacing all the different groups of runners provides a nice balance between speed work and taking it easy for injury's sake. What makes it a challenge is feeling disorganized by being all over the place. However, I have to remind myself that they are at different points in the process than I- I can use these runs towards my base. And at the same time, coach them to their potential.

Weekly Recap

Monday: 3 miles on golf course

Legs felt fresh towards the end, like real fresh! 30 minutes biking afterwards with James on the rest of his run.

Tuesday: 3 miles

Easy run with XC team on trails. Biked 20 minutes in the afternoon as transportation to/from campus.

Wednesday: 2 miles on Ledges trail

Hilly=good practice, definitely plays tricks on me physiologically and as a result, mentally. Biked 10 miles with James in the AM on his tempo run.

Thursday: 5 miles

Mostly trails with XC team. Nice distance day. Foot handled it well, slightly achy afterwards though.

Friday: 3 miles

Hampton Hills trails with Brianna. Can't wait to build up distance to support my fitness on hills. Biked 20 minutes as transportation to/from campus, swam 1000 meters, very refreshing. Massaged heel under spa jets- really worked out the tightness!

Saturday: 20.6 mile bike ride

Simulated a long run on the Hike and Bike Path. Heart rate was pretty consistent. It was hot and I should have worn sun screen. Handled the inclines well. No foot pain!

Sunday: 40 min bike, 10 mins of pool stuff

Biked on Towpath and to/from campus, was going to swim but forgot goggles and cap so just did some strength stuff in the pool and then massaged my feet under the spa jets again.

Total: 16 miles running, 4 hours biking, 1000 meters swimming

Finding it somewhat of a challenge to hold back with the running but cross training has helped release some of the tension and keep me in shape. I do feel in shape. And all of the runs this week were based off feeling and not paces. Each week, I add 1-2 miles and as sad as it sounds, I look forward to that. But focusing on the little things makes being patient a little easier.

An honest 7:46 mile

Last Friday, I set out to run a mile, putting a little effort into it, just to see how it would feel and to get some aggression out of my system. It was, well, it felt harder than 7:46, more like a 7:10. But it told me a few things. One, my cross training this past spring helped. It could've been a lot slower but the biking and swimming seemed to have preserved some of the fitness I built up before my injury. Two, I have my work cut out for me. I still suffer from some pain after runs but during the runs, my legs feel fresh, enough to start focusing on getting faster. However, it's going to take a lot of time to get where I want to be. And that's where the honesty comes into play. Since I am injury prone, I'm going to focus more on shorter distances but at a quicker pace, in both training and racing. I don't think I will do more than 40 miles a week to finish the year out.

This week, I am looking to get in 15 miles and eventually finish out the summer between 20 and 30, playing it safe with the foot. I've begun practicing with the cross country team and they've kept me honest as well. I think an adult runner can learn an important lesson from a high school runner: run by feel. Many of these kids don't run with watches, don't know what pace they are going and don't know what a tempo run is but they still go out there and run, with a sense of innocence. I was like that in high school. And now that I am older and working with kids, I'm reminded to try and balance the mindset of an adult runner with the mindset of a high school runner. When I run with them, I notice they push as hard as they can to stay together and when their bodies tell them otherwise, they stop. Where the adult runner comes into the picture is me, encouraging them to focus on breathing and letting them know they must pace themselves, that it's still early in the season and they are working towards getting in shape. But I can't discount the need to want to push themselves merely just to push themselves, like children racing against each other in an open field. And I can't forget to do that with my running either. Running that 7:46 mile was me being a kid again.