Workout Recap, 9/9 to 9/14

It’s shaping up to be a beautiful day here, hope your weekend’s going well!

Monday: 2.67 mile hike, 530 feet elevation gain. Fun morning jaunt with the pup.

hiking boots

Tuesday: 5 x (almost) 400 meter repeats. 3.14 miles, 11:46 average pace (includes warm up and recovery). Dynamic warm up. Skipped foam rolling/hip strength due to dinner plans (whoops, may have paid for this later).




Avg Pace





















This is my first time tackling repeats not on a treadmill. I found a relatively flat quarter mile stretch and experimented with knocking them out. The only time I actually hit 400m was the first repeat. I’d like to blame it on my lack of planning to mark where my 400m ended (excuses, excuses), but really I think it was because I was busting out of the gate a bit too fast (my current PR for a mile is 9:47).

Wednesday: off

Thursday: off

Friday: 6.66 (what a coincidence) long, achy, discouraging miles, 12:27 min/mile. Dynamic warm, 10 min foam roll.

My long run for the week and it felt ridiculously hard. I don’t know if it was my body not yet recovered from the new speed work on Tuesday, the couple glasses of wine on Thursday dehydrating me, or the fact that I was constantly running into or perpendicular to the wind, but the only good thing about this run was when it was over. My hips were aching so bad I wanted to cry (this leads me to think it was too soon after the speed work).

Since I’ve started running farther distances and over an hour, I thought I’d give one of those handheld water bottles a try. I picked one up at Marshall’s on the cheap for around 10 bucks…fail sauce. I felt like I was carrying lead in my hand, even after I dumped a good portion of the water out. Maybe if I had a smaller bottle? Are the waist belts any better?

long run horibleness

I also failed by not bringing along fuel for this run. I’ve just built up to running for over an hour in the past few weeks, so my fueling technique is pretty much non-existent at this point. By the time I made it home, had a quick snack, showered, and was able to make myself dinner, my stomach was so empty that trying to eat food was making me nauseous. Lesson learned!

Saturday: 2 mile leisurely walk with the pup to keep things loose. Was still feeling worn out from yesterday, but comforted myself with a tasty treat…or two.

breakfast at cafe M

Sunday: 2 miles, 11:21 avg pace. Short, easy shake out run. My legs felt fresher than Friday, but not 100%. 

Run total: 11.8 miles

Hike/walk total: 4.67 miles

Overall: I’ve been feeling so confident and capable after increasing my long runs by a half mile to a mile every week for the past month or so, that I think it went to my head this week. I wanted to throw some speed work in, plus do a longer long run, plus shoot for four days of running, and in the end maybe all that was just too much! My head is usually leaps and bounds ahead of what my body’s ready for, and walking that fine line between pushing myself just enough to see continual improvement but not so much that I totally wear myself out is challenging. Next week I’ll be focusing on hip strength, hamstring stretches and IT band foam rolls to try to prevent those achy hips from getting any worse.

Always, Sierra

Do you carry a water bottle or wear a hydration belt when you run? I’m thinking I’d have better luck with camelpak than something handheld.

400m Repeats Make Me Feel Beautiful

I skipped yesterday’s run because my back’s been cranky. But! I’ve got an appointment with a chiropractor tomorrow, so today I figured if I’m going to screw it up more now’s the time to do it!

5-9 run 2

today’s 400m repeats

I like to do most of my speed work on the treadmill because my sense of pace is basically nonexistent. I know I’m going to have to work on that one of these days, but for right now plugging in the pace I want and focusing only on the quality of running is what I’m all about.

5-9 run 3

About a month ago, I started with 6 x 400m repeats at 6mph, 2.0% incline, and I thought I was going to vomit. I’m not even kidding, in the middle of my 5th and 6th repeats I’d be trying to figure out if I could make it to the garbage can and having anxiety over the idea of puking at work (I’m a lucky duck and have a very small satellite gym just down the stairs from my office).

Fast forward to today, where I cranked out 8 and probably would have pushed for 9 if my back weren’t being funky. That’s what I’m talking about!

I read this blog post yesterday about what it means to feel beautiful, and it’s been on my mind ever since. Instead of having the urge to vomit today, my grin of victory kept getting bigger and bigger with every repeat I completed. A light bulb went on…this is when I feel beautiful. I’m beautiful when I push myself and prove to myself that I am strong and capable and ready for whatever the world sends my way.

It was a great workout, cranky back and all.

Always, Sierra

How do you feel about chiropractors?

Do you ever do speed work on treadmills?

Have you ever vomited at work?