Three weeks away and counting!
April 7th – April 13th
Starting weight – 173.6 lbs
Monday - P90X Stretch – Missed my usual stretch because I was taking my youngest to apply for a summer job which you can read here.
Tuesday - 10 X 400 @ 11:23 pace – 400 meter RI (Track) - These were pretty great! I had a lot of energy that day. I ran all of them on an average of 10:00 pace. Anytime I go below my scheduled pace I consider a win!
Wednesday – Strength Training – Sleep the night before wasn’t great so I felt a little tired going into it. Once I got going things were good.
Thursday - 1 mile easy, 5 miles @ 12:20, 1 mile easy (outside) – This was by far the best run that I have had! It was really windy(like 20mph gusts) so I was dreading it a bit. I decided to do my first half against the wind which turned out to be a good choice. As soon as I started I knew it was going to be an awesome run. I started at 10:40 for the first mile and it just kept getting faster from there. My fastest mile was at the 6 mile mark at 10:17. I PR’d both my 5K and 10K times.
Friday - Rest day!
Saturday - Spin Class - Surprising or not, maybe, I felt a bit tired. My energy wasn’t there. I had a good class but I really had to really work at it more than usual. I figured it was because I did an hour and a half the week before and then put in around 25 miles of running this week.
15 mile Run @ 13:10 pace - It was a crazy windy day again and in the 70′s which is well above our average high for this time of year. I wasn’t feeling up to the task of tackling this last super long run. What ever it was, I had a horrible run. I was very disappointed in myself with it. LOTS of walking which makes me feel like I could use a few more weeks before actually doing the half. I don’t understand why I was so tired. My watch stopped at 6:80 miles so I had to just guess where my 7.5 mile turn around spot was. How is it that I am this inconsistent? Next week is 10 miles as I start to taper a bit.
What I have been eating.
I have been playing with combining the proper amounts of carbs and proteins to fuel my workouts. Some days I hit it some days I don’t. I’m not looking for perfection but I want to make the most out of every workout.
This is a recipe that I haven’t tried yet but I want to this week for Good Friday.
Scallops with ginger and pineapple salsa from The Paleo Recipe Book by Sébastien Noël
4 large scallops
1 onion, sliced
¼ cup fresh pineapple, chopped
1 tbsp fresh ginger, grated
1 tsp fresh cilantro, finely chopped
1 tsp honey, optional
1 tsp lemon juice
½ tsp sesame seeds
1/8 tsp red pepper flakes
4 tsp extra-virgin olive oil
Sea salt and freshly ground black pepper to taste
1) Heat a frying pan over a medium heat and cook the onion in some cooking fat until softened, about 5 minutes.
2) Place the cooked onion in a bowl with the pine- apple, ginger, cilantro, honey, if using, lemon juice, sesame seeds, red pepper flakes and olive oil. Season to taste with sea salt and black pep- per and mix everything well.
3) Heat the frying pan again to a medium-high heat, season the scallops to taste, and cook them in the hot frying pan with some cooking fat for about 2 minutes per side, until just cooked and opaque all the way through.
4) Serve with the pineapple and ginger salsa on the side.
Positive - Great workout week despite my Sunday long run!
Things to work on - Consistency seems to be the issue here this week. I really don’t know what to do differently to make my really long runs better. To have a killer run on Thursday only to have a really bad one three days later.
How do you fuel your workouts?