When I grow up, I want to be an Alicorn

Training Training Logs
2368

My cravings are always for granola, yogurt, trail mix and dark chocolate.

I know I’m a one trick pony here, but I read this and think “salt”. I’m curious if you’re supplementing with electrolytes with how much work you’re putting out.

Shifting more calories to earlier in the day.

I like this strategy too. Willpower is highest earliest in the day and depletes over time, so it’s “easy” to restrict in the morning and think nothing of it, but then we pay the consequences of it at the end of the day when willpower is at the lowest. If we eat to satiety earlier, we can save a little of that willpower AND, ideally, also not be as hungry at the end of the day as well.

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2369

I am. Every day I am drinking either Re-Lyte (similar to LMNT with the big 3) or I add iodized salt to my water. I also take Magnesium Glycinate before bed.
On my last labs, my sodium and potassium was at the bottom end of acceptable. That was a snapshot bag in Sept anyway, so who knows if I have been keeping up.

Exactly my hope! I’m only a few days into this experiment. So far, I have been going to bed hungry and waking up ready to eat everything in the fridge. My impatience wanted everything to be fixed by now, but I know it will likely take a few weeks for the adjustments to happen.

2370

Yeah, it may be worth upping the dose, which is, of course, always the bodybuilding solution, haha. But often I find food cravings are salt cravings in disguise. Thankfully, there isn’t TOO much consequence to overdoing electrolytes: just some explosive GI results. But runners are used to that!

Fingers crossed for the experiment! I always admire your “gameness”. You’re always willing to try something and see if it works.

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2371

Exactly, nothing new there! With the amount of fiber I eat, I know the locations of all park bathrooms and porta potties within a 6-mile radius of my house.
Sorry for the TMI.

Never know of you don’t give it a shot. It’s my body/lab, one of these days I’ll get it figured out.

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2372

Wednesday 4/22
Endurance run
6mi, 1:02.12

Breezy morning. I made like a salmon and into the wind at the start so I would have a tailwind on the way back. Glad I did, I started to get sprinkled on as I was getting close to home.
All runs are good runs but I was struggling to get into a grove. Took a little pep talking.

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2373

Thursday 4/23
Recovery Run
4.3mi, 48:17

This is a mileage pullback week (run deload), so lots of recovery and easy runs. This was barely above walking speed, which at this point, used to be my long run pace, love the improvements.
Doing an unsanctioned “race” on Saturday. It’s a half marathon, and since it’s casual, it will basically be a big group run. Going to see if I can make a friend that is faster than me and hold onto their pace as long as possible.

Later:
5/3/1 Full Body 1 W3D3
Power Squat Machine
5 x 5 x m+145

OHP
5 x 5 x 70

Dips
11, 8, 6, 6, 5, 3 x BW

Machine Low Row
10, 10, 8, 8, 8, 7, 7, 6, 6, 5, 5 x 105

SLRDL (one DB)
3 x 10 x 70

Weighted Deadbugs
2 x 20 x 20

I feel unnecessarily cool doing bodyweight dips, can’t believe I made it through all 40 without assistance. Strength gains are happening.
Squats and press felt easy, especially compared to Sunday.
Good session all around.

Program shopping again. I want something strength focused, lower volume, 3x a week. Might create my own again. Something resembling BBB, TB or a 5x5. Basically, a submax strength with the big 3 and a couple assessories in the hypertrophy range. I’m going to drop OHP for now, and I’m thinking rotating between RDLs and Hip Thrust every other week as well, less fatigue.
Running mileage is going to be 40+ miles per week going forward, so lifting will continue to reduce with run volume increase.

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2374

If you need a Quad Queen phone call, you’ve got my number. I’m always here to help you! Don’t forget that. You don’t have to struggle!

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2375

Saturday 4/25
Endurance run w/ Tempo
13.5mi, 2:17.20

This was the group run that I signed up for. “Group” actually meant a rolling start as your showed up at the starting area. So, I ran most of this alone anyway.
I did end up catching and passing four people that started before me though, that was pretty cool. The route was also great, almost all of it was trails I hadn’t been on yet.
Met everyone at the pub after. Chatted a bit, then everyone quickly gathered into clicks, so I left. This is why I don’t try to make friends. I’m not good at it.

Sunday 4/26
5/3/1 Full Body 1 Deload

Rogers Squat Pro (weights are +machine)
5 x 5 x 115

OHP
5 x 55
5 x 65
5 x 75

Dips
10 x BW

Chins
5, 4, 4, 4, 2 x BW

BSS
10 x 45

I stuggle actually allowing myself a deload week, but you know you need one when even the dollar weights feel like they are trying to crush you.
I can’t say this was anything more than greasing the groove. I did feel better leaving than going in, I’m calling that a success.

Later:
Endurance Run
8mi, 1:30.16

Nice and easy. Feeling pretty good, a little out of the groove.
It was kind of cold. I really wanted to wear shorts, and I almost regretted it for the first two miles. Spring is coming in very gently, and it’s fantastic.

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2376

Lol. Me neither. I keep thinking that I should find a running club or some sort of training partner, but I know myself too well. The effort it takes to make new friends is more than I am willing to put in.

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2377

Exactly! That juice takes a lot of squeeze. And there are very few juices I actually like.

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2378

55 Hilarious Friend Memes Only True ...

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2379

I have 1 super best friend. He is known as the BF.

I don’t like all the drama that friends involve. And I have to say the 45 plus group suck. They are old couch potatoes for most of them, who prefer to got out for a drink then to spend a day out doing stuff other the shopping.

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2380

Tuesday 4/28
Tempo Tuesday

15 min easy
3x10:00min tempo, 5:00min rec
10:00 easy
Total - 7mi, 1:05.39

Legs felt a bit heavy, despite eating like a bottomless pit Monday.
Hit a couple intervals at less than 8:00/mile though, happy with that.

Speaking of, did you all see Sawe break a 2 hour Marathon in London?! ~4:35/mi for two hours. I’m amazed his shoes didn’t catch fire. I’m shooting for a ~2 hour HALF. What an athlete.

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2381

My husband told me about that. He also said that 3 people broke the world record. Bummer to break the world record and still come in 3rd.

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2382

Seriously. Insane race. All the stars were aligning for those runners.

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2383

Wednesday 4/29
Endurance Run - 60min
5.8mi, 59:40

Good little jaunt. Tried some new shoes that I brought to daily wear due to my foot being cramped width wise. Figured it would be a shame to not break them in with a run. They are blissful. Might have to throw Altras back into the rotation of shoes, they fit my wide feet so much better.

Later:
5/3/1 Full Body, Deload
RDL:
5x95, 5x115, 5x135

Bench
5x50, 5x65, 5x75
3x5x75

Leg Press
5 x 155
5 x 200
5 x 245

Assistance:
Incline DB Press
10 x40

Cable Face Pulls
15 x 40

DB Step-Ups
10 x 30

30 minutes spin bike, mostly easy, 2:00, 1:00, :30 intervals in the middle.

Deload continues to feel way too light. That’s the point, right?
Flew through this, did some mobility and PT stuff after while waiting for hubby to finish his workout. Legs are feeling pretty good. Except my adductors. Those have been upset. Causing some no so awesome pain in the groin area.

@freshyfresh
I have been doing my step-ups like this. Thought you might like them with our BSS with a twist discussion.

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2384

I currently have them programmed (well my coach does) with a band pulling the working leg towards the non working leg! I’ll have to give these a shot at some point

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2385

@freshyfresh Interesting! I like the band idea as well.

Thursday 4/30
Tempo Thursday
15 min easy
3x8:00min tempo, 4:00min rec
15:00 easy
Total - 7mi, 1:06.49

Ended up with positive splits, I ran out of steam.
First lap average was 7:44/mi, that’s the lowest I have seen lately. Go little legs!

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2386

Friday 5/1
5/3/1 Full Body 1 Deload
Power Squat Machine
5 x 5 x m+115

OHP
5 x 5 x 65

Dips
10 x BW

Machine Low Row
8, 5, 5 x 110

SLRDL (one DB)
10 x 70

That’s a wrap for this one! Deload done. Feeling pretty good. Legs are tired, but not too tired.
Next template will be BBB inspired, but 3 days a week. I made plenty of tweaks so I won’t call it 531. Made it work for my current goals, but kept the general sub-max, percentage based lifting. I feel like it keeps me less beat up without having to think about weights.

Saturday 5/2
Endurance Run - 90min
Total- 7.8mi, 1:31.15

Nice and easy. Went out to a state park. It was packed! Kept me slow though, purpose was to get some miles in and shakeout the legs before the race. First run of May! Tell me you live in the desert and it’s getting warm out-

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2387

Sunday 5/3
Race Recap - Trail Half Marathon

Trail race in the next town over from me. The course was one I have been on a few times, minus the top two miles. My idea was to treat this run as a speed workout, lots of rabbits to chase. Goal was a sub 2 hour half.
The start line was .5 miles from the finish/staging area. About 5 minutes prior to the start time, the group of racers all walked/jogged down the the starting gate. We all ran through the timing gate (two poles with cables on the ground) and that was the start, very casual. I do slightly miss the days of a starting gun.
The start snuck up on me and I ended up further back in the pack than I wanted. This trail wasn’t nearly as narrow as the last race and I was able to creep by a few people at every section of two-track.
The first four miles were reasonably chill, I drafted off a larger guy for about a mile, one that looked like me, a lifter with an endurance habit.
He hit the first decent climb and slowed down, so off I went with my little pistons churning up the hill. From there, I moved between groups of people, hunting for passing zones, and giving more effort when I saw other ponytails swishing in front of me.
I passed most people climbing up hills, and a few when I let the controlled chaos propel me down the technical rock sections.
Reaching the half way point and first aid station, I took a quick walk through to grab a couple of gels to try on my next run. Back to the pace. The course followed a forest service road up a slight incline for a bit after the aid station. I knew it was the last climb for a while, so I took it at a “slightly uncomfortable” pace. More people were passed.
The trail started a gentle downhill at mile 7. I latched onto the free miles and let my feet fly. Reached mile ten, feeling some blisters and willing to ignore them. Last big climb. Got by a few more people that were walking. I was already in pain, and the point of this race was to make it hurt. Hill top reached at mile 11. All downhill from here.
I had 15 minutes to meet my 2 hour goal at this point. I had my doubts, but I had to try. Dug a little deeper. Breathing like a freight train. Flew by a OSU runner and her friend. Felt great to pass a colligate runner. Pushed a little harder. I could hear the finish line. Last half mile was pavement. Gave it everything I had left, side ache and blister burning, nauseous and wanting to leave it all on the course. Three more people passed.
Finish line crossed.
Half marathon time - 2:00.13 (So. Close.)
The course was 13.5 miles, official finish time of 2:04.05.
I was 20/200 overall. 10/128 female. I am pleased all the way to my toes with that result and my performance.

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