Thursday, July 6, 2017

What A 60 Mile Week Looks (And Feels) Like + Happy 4th!

I love going all out for Fourth of July. It's the biggest holiday of the summer and it always feels so festive and happy. I've been dressing the kids in red, white and blue on the 4th since they were born. 


Now


And three years ago! (+ Elle can now wear Megan's dress!)


I didn't make my famous flag cake this year - ahhh, too tired I think (hello, training, writing and #momlife), plus you have to have a big crowd to eat it - the cake is huge. I am going to work on making a smaller version...



We missed the cake this year



We had such a fun 4th! Megan asked to run the kids race - she loves running it every year and of course I love that :)

That kick!



I am coming off of a 60 mile week and here is what that looks like:

Monday June 26th - 4 easy miles (easy recovery run from Sunday's 13 miler which ended in 3 miles at 7:06 pace)

Tuesday June 27th - 7 miles (Comfortable. My comfortable/easy pace is between about 9:15 and 8:10 pace. The first mile is always a bit sluggish and I don't think about the first mile, which usually falls very slow (for me) - about 9:30-9:40. I just let my body take the lead...

Wednesday June 28th - 7 miles

Thursday June 29th - 2 mile warm up, 3 x 2 mile repeats (13:19, 13:20, 13:13) = 6:39-6:36 pace. 2 minute jog in between, 2 mile cool down.
10.50 total miles
This workout is TOUGH. Sustaining a quick pace for 2 miles is great training (lacate threshold) and helps you stay focused, which will help you become a faster, stronger racer.

Friday June 30th - 7 miles

Saturday July 1st - 9.5 miles with 8 x :30 second pick ups (I love this workout - the miles tick by and its nice to get the legs turning over with the pick ups. Paces for the pick ups in the low 6's).

Sunday July 2nd - 15 miles at 7:39 pace

A good amount of strength work: 3 solid days of 20-30 minutes of strength. 
including: push ups, dynamic planks, bear crawl, squats, bridges + weights
Core work: 5 days

What a 60 mile week feels like:

My body is in a good place where I can handle the miles. I needed to eat a good amount without over eating. Eggs every day, plus yogurt, lots of fresh veggies and fruit, one day we made homeade burgers - SO GOOD.




Another day I made homemade meat balls for the pasta - this is Josh's favorite.




Today's breakfast - egg tacos!



Sleep: I could feel that my body needed more sleep - the best recovery ever - so I tried most nights to put myself to bed early. Last night, Jerold was home and put the kids to bed. I crawled into bed at 7 and was asleep by 7:30. Glorious.

Testing out my fitness by running a half marathon this weekend. Praying that it feels cool until about 9 am.

Have a great rest of the week friends!


What time do you go to bed each night?

Anyone racing this weekend?

Favorite summer meal?


xo,
Natalie

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