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  • Writer's pictureMyranda

Coast Guard Semper Paratus Challenge 2023 Training Week 7

I had a lot of my workouts happen in the late afternoon and evening. Definitely not my finest. There were a couple of days that I had some really nasty headaches that knocked me down most of the day as well as planning errands before workouts and then realizing that my husband was at work with the car seat and I have the kid! Anyway, I did okay this week!

REMINDER OF WHAT I WAS SUPPOSED TO DO 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)



TOTAL TIME: 5h 02m 13s

Day 1 - 30 min Restorative Yoga

The morning didn't quite go according to plan. I didn't make it to the live meditation class but I had good reason. I was up until 1:30am finishing a book (check back sometime the first week of February for my reading recap) and then 20 minutes later when I was almost asleep, my daughter woke up and said she had a bad dream and asked that I sleep with her. We woke up around 9am and by the time we got up and ate breakfast, it was time for work. Yoga got pushed to lunch time! What you see behind me are two uneven yoga blocks, two extra large towels, my TheraGun (not in the case - and I need to use this more) case and my red lanyard from college graduation. Not pictured is my pillow that I used as a bolster. I used the thicker of the two blocks and the case to elevate my pillow/bolster for most of the poses. My extra large towels serve as my yoga blankets. I really need a new yoga mat and blocks! Meditation waited until after work and then another one at bedtime! I didn't get to the meditation live but I did do it along with a 15 minute mediation in the evening.

Day 2 - 3 miles + Upper Body/Core

Run was the same per usual...1% incline and stuck to the following speeds: mile 1 at 4.1 (walked 3.0 from 0.9-1 mile), mile 2 at 4.2 (walked 3.0 from 1.9-2 mile), mile 3 at 4.3 for the entire mile and then dropped to 0% incline and walked at 2.0 for 0.1 miles. I went right into my 10 minute arms & shoulders workout that left my arms sore for a couple of days afterwards. I was able to finish that workout before my 15 minute core workout that was live. I tried super hard to not modify so I can make sure that my core get stronger! I also made it to the live meditation!

Day 3 - 5 miles w/5x1 min Fartlek

Remember a few weeks ago when I did Hills 2 and I said that it was my favorite workout run so far...well even though that was only 3 miles and this one was 5 miles, I enjoyed the fartlek running! Typically fartlek is a speed workout that is unstructured. Pick a spot on the trail or, in my case, a specific amount of time and run at a faster pace until you get to that spot or the amount of time and then recover as long as you need. It's based on feeling, no specific pace or distance involved. I decided to push myself. I know that I have held 6.0 for at least 1 minute or longer so I decided to increase my fartlek legs by 0.1 each time. I started at 6.0 and my last one was at 6.4. I set my incline to 1% and did a run/walk for my first mile to warm up. 4.1/3.0. My second mile was at 4.2, kind of an easy pace. I walked from 1.9-2 mile mark and then when the minute got to the next whole minute (can't remember the time), I did my 1 minute at 6.0 and found that my sweet spot for recovery was 3 minutes. I wanted to get my heart rate back into the high 120s/low 130s before starting my next round. Each time I was able to get my heart rate down in about 1.5 minutes but I felt like if I had pushed myself that hard too fast then I wouldn't be able to increase my pace and hold it for the 1 minute. I had a plan in place that if I got to a speed that I couldn't hold I would take the speed back down but I was able to do it! I finished my fartlek's at about 3.3 miles so I ran at 4.2 until I hit mile 4. I used the final mile to cool down. Dropped to 4.1 for 0.3 miles, to 4.0 for 0.3 miles, to 3.9 for 0.3 miles, and finally dropped the incline to 0%, and walked the final 0.9 miles at 2.5.

I threw in some hip mobility before bed and I definitely need to add that in multiple times a week...but I can't find my lacrosse ball or my soft ball and the ball I used was not the greatest. It was too small and it was like a rubber ball.

Day 4 - 20 min Full Body Strength

Yes this was supposed to be a run day but by the time I "felt" ready to do my workout, I didn't have the energy to run. I opted to do my strength training my yoga class was cancelled. This particular class was unilateral training (I think that's the correct term). Work one side and then the other basically. I used a 20lb weight for my heavy weight and a 5lb weight for my light weight. Since we were working one side at a time, we didn't need two weights. I am so proud of myself for doing single side rows with a 20!

Day 5 - 3 miles

I never know how these runs will go. Am I gonna watch a movie or a show? Is it going to be on Peacock or Hulu so I can run the show and walk the commercials? Today I had my standard 1% incline. I ran 0.9 miles at 4.1, walked 0.1 at 3.0, ran the entire second mile at 4.2, walked 0.1 miles at 3.0 and then finished the rest of the third mile at 4.3. Per usual I dropped the incline to 0% and walked to 3.1 at 2.0. This run didn't happen until 8:30pm on Friday because I just kept pushing it off! I added the 20 minute deep relaxation meditation after this run instead of on Wednesday.

Day 6 - 3 miles

I did a little something different today. I still had my incline at 1% but I changed up my speed every 0.3 miles. The first mile I did 4.1, 4.3, and 4.5 and then walked the last tenth at 3.0. The second mile I did 4.5, 4.3, 4.1 and then walked the last tenth at 3.0. The last mile I did 4.5, 4.3, 4.1 but held the 4.1 all the way to the end and then walked at 2.0 for 0.1 miles. In case you missed it...all my 3 mile runs are turned into 5Ks...because why not! I managed to get my run done before book club! After I got cleaned up from my run, we walked our property (almost 0.4 miles) that was kind of like a hike to be honest, and then I did a 10 minute sleep meditation before bed!

Day 7 - 5 mile Long Run

Yet again, I allowed this run to be pushed back and back and back! Also, I feel redundant saying that I set my incline to 1% at the start of my run. Just always assume that I'm set to 1% and drop to 0% for my cool down. My speeds my vary but those are a constant unless otherwise stated. So I didn't start this run until after just 8pm. I wanted to get the 10 miles done that was scheduled but would have been happy with 7 miles. So I started my run with almost 2 miles of warming up. I started the first mile walking at 2.5 and then I ran 0.3 miles at 3.9, 4.0, and 2.5. Then I alternated run/walk every quarter mile at 4.1 and 3.0. For the next two miles I ran 0.9 miles at 4.2 and walked 0.1 at 2.5. I got into my fifth mile and I made it 0.75 miles at 4.3 only to get a sciatic nerve pinch (meaning a pain in my butt) so I walked from 4.75-4.9 miles at 3.0 and then dropped to 2.0 to finish out mile 5. I had to stop because that pain was also creeping up my bueno! I added a 10 minute courage meditation before bed again!

WHAT'S ON DECK FOR NEXT WEEK: Time management is still my issue. Also eating during my work day. I'm trying to work more 8am - 12pm or 9am - 1pm so that I can do my workouts right after work but I'm eating breakfast right at the start of my morning and not eating anything else...and I am also sucking at the drinking water part! That's gonna be something I work on the next few weeks!

Monday: Recovery/Rest Day (Stack: 30 min 80s Yoga Flow, 10 min Restorative Yoga; Live: 20 min Evening Yoga Flow)

Tuesday: 4 miles + Upper Body/Core (Stack: 30 min Upper Body, 30 min Core)

Wednesday: 3 miles + Hills 2 (Live: 15 min Focus Flow Yoga Hamstrings)

Thursday: 30 min Cross Training (Live 20 min Hike, 20 min Motown Walk)

Friday: Full Body Strength (Stack: 30 min Full Body)

Saturday: 5 miles (Encore: 30 min Aussie Vibes Yoga Flow)

Sunday: 8 mile Long Run (Stack: 20 min Restorative Yoga)


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