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  • Writer's pictureMyranda

Coast Guard Semper Paratus Challenge 2023 Training Week 6

Updated: Feb 2, 2023

My attempt to get up at 7am and do my workouts first lasted 2 days but I wasn't able to get my Bible reading done prior to starting work. Monday I accidentally turned my alarm off instead of hitting snooze and managed to roll out of bed with enough time to go to the bathroom and log in for my yoga class. Looks like I still need to fine tune when I workout and when I work. The beautiful thing about my job is that I don't have set hours. I don't have to be logged in at a certain time every day! I'll circle back to that at the end of this post for what I plan to attempt next week!

REMINDER OF WHAT I WAS SUPPOSED TO DO Monday: Recovery/Rest (Live: 7:30am 20 min Yoga Flow)

Tuesday: 4 miles + Speed Play 1 Rd 1 (Stack: 10 min Gratitude Meditation post run)

Wednesday: 4 miles + Core workout (Stack: 15 min Standing Core post run)

Thursday: 30 min Cross Training (Stack: 30 min Hike)

Friday: Full Body Strength (Live: 7:30am 30 min Roll Call Full Body)

Saturday: 3 miles (Live: 8:30am 10 min Morning Meditation pre run)

Sunday: 9 mile Long Run (Stack: 15 min Meditation for Healing post run)



TOTAL TIME: 2h 59m 24s

Day 1 - 20 min Yoga Flow

I turned my alarm off at 7am instead of hitting snooze and I managed to wake up with just a couple of minutes before the yoga class started live. Part of me actually considered waiting until 8am and taking it after it had been live but I thought I can't give up on day 1...I gotta stick to the plan! So I ran down to my office to grab my Shokz so I could do my yoga in my bedroom. I don't have a yoga mat right now so going downstairs to the gym was out of the question. Color me surprised when just a couple minutes into my class I hear tiny feet heading down the stairs and find my daughter is awake! This isn't normal for her. She usually doesn't wake up until after 9am so the fact that she was up was crazy! The fact that she stayed up until after 8pm getting up that early is also crazy! So, overall, I started the week off with a bang!

Day 2 - 4 miles w/1 Round Speed Play 1

7am came way too fast and my body was not ready. I actually got about 0.15 miles in and this new preworkout hit my gut and it took until almost 8am before I was able to really get into my run. My body also didn't really wake up until I was done with the speed work and almost 2.5 miles in. I did a 1 mile warm up at 1% incline starting at 3.9-4.1 changing the speed about every third of a mile. Then I moved into my speed work. The goal was originally to do my recovery's at a 4.0 jog but at the start of my first recovery it was too fast.

My speed work stayed at a 1% incline and I did 3 min moderate pace at 4.8, 3 min recovery at 3.0, 2 min harder pace at 5.5, 2 min recovery at 3.0, and 1 min hardest pace at 6.0, 1 min recovery at 3.0. I finished at about 1.8 miles so I walked until the 2 mile mark, ran 4.1 for 1/4 mile, walked 3.0 for 1/4 mile, then ran 4.1 to mile 3. My final mile was a cool down mile. I quickly realized that I was going to walk the last tenth of a mile so I didn't have to calculate out a third of a mile. I ran at 4.1 until mile 3.3 then dropped to 4.0 until mile 3.6 and then dropped to 3.9 until mile 3.9. Last tenth I dropped incline to 0% and walked at 2.5.

Day 3 - 4 miles + Core Workout

This was a two-fer day. I attempted to get up at 6:15am and it didn't happen. I now know that on these mornings when I need to run I either have to get up early 6am early or start work earlier so I can do my run when my body is awake. This is only for run days though. I ended up not doing the core workout and the run until about 6:30pm.

I did a 15 minute standing core class that didn't use weights. It was tough but it was fun! I can't wait to do another one! I honestly lost track of what I was doing when I started my run. I tried to see how long I could run for and decided against that. I think I ended up doing a run/walk. I walked at 3.0 speed and my run speeds varied between 4.1 - 6.0. I think the last tenth I dropped the incline to 0% and 2.5 and then 2.0. I was so happy when this run was over because then it was dinner time! I made this delicious panko and parm crusted baked flounder, put it over some noodles, added some air fried green beans and a drizzle of chipotle aioli. OMG!!! It was delicious!

Day 4 - 30 min Cross Training

I opted to do a hike for this one (mileage and time are not included in the weekly totals at the beginning of the post). I love Rebecca and her playlists are always amazing! This was no different! Every song was 5 minutes and we started with the tread at max incline (15% for me), dropped to 8%, up to max, dropped to 5%, and the final push was at max incline. When I was at the top my speed was 2.5, at 8% my speed was 3.0, and at 5% my speed was 3.5. The final round at max incline I maintained 2.5 and my speed spikes alternated between 3.0 and 3.5. Right after this picture was snapped, that bead of sweat above my eye dropped right into my eyeball!

Day 5 - 30 min Full Body Strength

This was supposed to go down at 7:30am live but I turned off my alarm instead of snoozing and I woke up around 9:45am. I was planning to start work at like 8:30am so I could be done at 12:30pm. I still worked through my lunch and finished at 2:30pm and did my workout. I went heavy with 20s and used 15s for my medium weights. I was nervous thinking about doing hammer curls with 15s but I made it 2 of the 3 rounds before dropping to 10s.

Day 6 - 3 miles

I wanted to do this run outside so bad but it was so cold! I got notification on my phone that my Space Force T-Minus 10 Miler swag was delivered but USPS said it wasn't being delivered until Monday (cool/fun fact about my small town, we get emails every day from USPS with scans of our mail as well as package updates). I thought about running to the mailbox and back but was going to be so bummed if the package wasn't actually there so I hit the treadmill. I couldn't decide what to watch so I went with The Rig on Amazon Prime. I ran at 1% incline at 4.1 for about 0.9 miles and then I walked a tenth at 3.0. I ran the whole second mile then walked a tenth of a mile, ran to the 3 mile mark and then walked at 3.0 and 2.5 at 0% incline. Word to the wise, jump scares and running don't mix and this first episode of The Rig had some jump scares. Not scary but like thick fog, can't see anything, and then this guy has a seagull in his face. So startling would be the better word!

Day 7 - 30 min Grounded Slow Flow Yoga

Well this day didn't go as planned! Saturday we went to Costco after my run. I was brining a crate with some meat and other freezer stuff downstairs and I missed the last step or two and busted my butt. My left ankle was killing me and the pain was shooting up my leg. I was hoping that resting most of the day would make it feel a little better but by the time I thought about attempting to run, even if it was just 1 mile, the power went out and I took it as a sign to just rest...but I had to get some movement in and this 30 minute yoga class is now among my favorites! It's second to the 30 minute restorative classes!

WHAT'S ON DECK FOR NEXT WEEK: It another three run work week with one of those runs being 5 miles. I am still going to attempt to get up between 6:30am and 7am during the week. If I can manage my 3 miles runs then I will but really I'm thinking that I'll use that time to get my Bible reading done and then work 8am - 12pm so I can eat lunch and then do my run afterwards without having to go back to work...but you'll see why in a second. I think this might actually work out better for me! Oh and most of the classes that I'll be picking from now on will be stacked. During the time that I want to workout, there didn't seem to be anything live for what I needed to do on those days but the few live classes that I picked are either yoga or meditations.

Monday: Recovery/Rest Day (Stack: 30 min Restorative Yoga + Live 8:15am: 10 min Energize Meditation)

Tuesday: 3 miles + Upper Body/Core (Stack: 10 min Arms & Shoulders + Live 3pm: 15 min Core + Live 7:15pm: 10 min Gratitude Meditation)

Wednesday: 5 miles w/5 x 1 min Fartlek (Stack: 20 min Deep Relaxation Meditation)

Thursday: 3 miles (Live 7:15pm: 10 min Focus Flow Yoga)

Friday: Full Body Strength (Stack: 20 min Full Body Strength)

Saturday: 3 miles (Live 9:05am: 10 min Calming Meditation)

Sunday: 10 mile Long Run (Stack: 10 min Courage Meditation)


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