Welcome to Weekly Wrap 30.  This week concluded Berlin Marathon training week 4.  It was a wet and wild week, with storms forcing me back on the treadmill for the first time since my 25 miler earlier this year. Linking up with Holly and Wendy to bring you Weekly Wrap 29. 

Monday

Run:  First day back from vacation and I hit the snooze button a record NINE time.  As a result, I went for an easy 6.5 mile run around 1 pm on my lunch break.  It was 100% aerobic in zone 2 and felt really good.

Other:  After a successful May mini goal of doing PT exercises 3x a week, my June goal is to work on strengthening my core.  I went to EDGE’s core class in the evening and it was HARD. I have to retrain my transverse core muscles to work because at the moment my hip flexors tend to take over.  Part of the reason my hips/hamstrings have been giving me issues.  I’m hoping to make every Monday night class this month.

Tuesday 6/5

Run:  Track Tuesday! I went at 5:30am to complete my workout so that way I could coach the 6:15 crew.  I ran 2 miles @10k,  2x 1 mile @5k, then 4x200m all out.  At first this workout really intimidated me and I didn’t believe I would be able to do it.  But I just took it one mile at a time, focusing on the feel of the run instead of staring at my watch for the pace.  The run went pretty well, even hitting sub 6s paces again for the 200s!

Other: Tuesday evening was the first group speed workout for EDGE’s group marathon training!  I met a lot of the athletes I will be working with and was excited to see so many new faces.  I joined the speed run for my usual Tuesday double, but just did some easy miles.

Wednesday 6/6

Run: Today was Global Running Day! I had an off day scheduled, but I couldn’t NOT run.  I just did an easy 2 miles on the 606 with friends after strength class, and spend the day reflecting on all the wonderful opportunities and amazing people running has brought to my life.

Dear Running, Thank you for everything you’ve brought into my life. You’ve given me an incredible community of caring and supportive friends. You’ve allowed me to work with inspiring athletes and you’ve taken me to places all over the world. // Thank you for always accepting me and hanging out with me whether I’m feeling sad, crabby, frustrated or giddy. // Thank you for helping me recovery from an eating disorder. Twice. Had I not run an ultramarathon last year, I would probably still weigh less than 100 pounds. Thank you for teaching me that food is fuel. // Most importantly, thank you for showing me that I am stronger than I think I am, both physically and mentally. You’ve helped me develop self-confidence, self-respect, wisdom and grit. I can’t wait to share many more miles. // Happy #globalrunningday 💚🏃🏻‍♀️

A post shared by Becca Menke: MEd|Blogger|Coach (@rabbitfoodruns) on Jun 6, 2018 at 6:43am PDT

Thursday 6/7

Run:  Early morning track workout with EDGE.  Michael was back this weekend and I was so glad to have company.  The workout was .5mi @10k, 8x .25mi @5k, .5mi @ 10k, with .25mi jog recovery.  It was a DOOZY but I was so happy to hold a constant pace.

Other:  After work, I test a few new recipes.  Be on the look out for a pineapple cashew stir fry (and giveaway) this week!

Friday 6/8

Run: Easy run with Nez to November Project in the morning.  We did a Telephone Workout – my favorite!  Everyone writes down their phone number and then draws a random one from a hat.  Each number corresponds to a workout.  At the end, if you want, you text the number that you got some sort of “nice job” “good workout” message of encouragement.  It’s a fun way to begin a Friday.

Other: I also had the pleasure of giving away the Cheer Chain at the workout.  The Cheer Chain is awarded to someone who is constantly giving high fives, shouting encouragement, etc.  I received it earlier in May and passed it on to Kylin, who came to cheer me at Earth Day.

Saturday 6/9

Run:  Thunder and downpours put me on the treadmill for the first time since my 25 mile day back in March when I was training for the Earth Day 50k.  I did a 14 mile workout: 1.5 mi warmup, 4.5 miles alternating between tempo and easy pace, then 8 miles easy.  I was supposed to make it to 5 miles alternating paces but I was exhausted.  There’s something about running on a treadmill that makes the workout a million times harder – heat, lack of ventilation, lack of mental stimulation, etc.  Those 8 miles at the end felt excruciatingly slow which was frustrating and discouraging. But I got through it by putting the towel over the treadmill display and making friends come over to talk to me.  Whatever helps!

Other:  In the evening, I went to Jeremy’s apartment for a cook out.  I enjoyed grilled pineapple, mojitos and made cookie dough to share.  Overall a super fun night.

Sunday 6/10

Run:  More thunderstorms in the morning but not as bad as yesterday.  I met up with Dallas and Jeremy for some trail miles at Waterfall Glenn.  we did one loop in the rain (9.5 miles), and then went out for smoothies at this cute place called Owl & Lark in La Grange.  Everything on their menu is vegan so I was in heaven!  I got the Pitaya Smoothie, which was the exact same color pink of my shirt.

And that’s a wrap for Berlin Marathon training week 4!  I totaled 58 miles, with two speed workouts, two strength classes, one trail run and four bike commute miles.  Next week is a recovery week, yay!

How was your week?  Did you celebrate Global Running Day? Let’s stay in touch!  Follow me on Instagram or Facebook for more food/fitness related posts.  

Happy running,

Becca