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  • Writer's pictureMyranda

Coast Guard Semper Paratus Challenge 2023 Training Week 9

I just realized I don't think I have ever explained how I fuel for my runs. This is a total side note before I get into it. Any time I have a run of 6 miles or more, I fuel during the run. My preferred fueling option is Honey Stinger gels, any flavor except gold because it's just straight up honey flavor. Every 3 miles I fuel. I used to enjoy alternating between Honey Stinger gels and Gatorade chews but it looks like the Gatorade chews have been discontinued.

Anyway, coming off of week 8's horrible weekend of headaches and migraines, I was glad that I could I had more days of feeling better than without headaches but my neck and shoulders are so sore! I also discovered that in my Garmin Connect app on my phone I can get my weekly mileage and the total time running! Y'all I've been doing this by hand!

REMINDER OF WHAT I WAS SUPPOSED TO DO Monday: Recovery/Rest Day (Stack: 30 min Restorative Yoga)

Tuesday: 3 miles (Stack: 20 min Full Body Stretch)

Wednesday: 6 miles + Fartleks 10x30 seconds (Stack: 15 min Foam Rolling)

Thursday: 4 miles (Live: 20 min Focus Flow Yoga)

Friday: Full Body Strength (Live: 45 min Full Body Strength)

Saturday: 3 miles (Live: 45 min 90s Yoga Flow)

Sunday: 10 miles (Stack: 30 min Yoga Flow)



TOTAL TIME: 5h 54m 18s

Day 1 - 30 min Restorative Yoga

This is one of my absolute favorite classes. The stretches held in this class are so amazing! I just wish that I had an actual bolster! I did this class before bed while my daughter fell asleep watching The Dick Van Dyke Show on Peacock.

Day 2 - 3 miles + 20 min Full Body Stretch

I had every intention of doing the 6 mile run on this day because it was nice outside and my husband was working from home and I would go to the trail! I got about 1.5 miles in and was about to pee my pants. I don't understand how I could go to the bathroom 3 times in the half hour before leaving my house (with two of those times being within 10 minutes of leaving), driving 15 minutes to the trail, and having to pee when I get there. It just doesn't make sense! I walked more than I wanted because I didn't want to pee myself. I seriously contemplated popping a squat but with it still being winter there is a lot of bare trees and bushes and no real place to hide. As much as I want to explore and run that trail, it might have to wait for when I'm not training for a race and can go out there not on a time crunch...the other trail that is about 20 minutes from my house has port-o-potties along the trail and at the start of the trail...I need some tissues to put in my pack!

Day 3 - 6 miles w/10x30 sec Fartleks + 15 min foam rolling

Y'all!!! It was a glorious 65 degrees and so warm and I wanted more than anything to run this on the trail and be outside but my husband had meetings (and was working from home) and said I could go only if our daughter was occupied. Apparently as soon as I left yesterday she was downstairs in his office so I had to run on the treadmill. I tried to type the run out and it looked wonky and didn't read right so I'll just breakdown the miles:

0-0.25 at 4.1 speed, 0.25-0.5 at 2.5, 0.5-0.75 at 4.1, 0.75-1 mile at 2.5.

1-1.9 at 4.3, 1.9-2 miles at 2.5.

2-4 miles were the fartleks. Starting at mile 2, the fartleks were every two tenths of a mile at 7.0 speed. I recovered walking at 2.0 until my heart rate dropped to 130-135 and then I jogged at 4.3 to the next fartlek.

4-4.9 at 4.3, 4.9-5 miles at 2.5.

5-5.3 at 4.3, 5.3-5.6 at 4.2, 5.6-5.9 at 4.1 and 5.9-6 miles at 2.5.

I still wish that I could have done this outside! It would have felt amazing!

Day 4 - Rest Day

I ended up with a massive headache all day. I don't know what the heck is going on. I checked the recent pressures because I thought that with the major temperature changes could be the reason for my headaches but now I'm not so sure. I did do a meditation and completely forgot about the yoga class I signed up for until it was over!

Day 5 - 45 min Full Body Strength

This is my WTF Jess face! This is the first time I've done a 45 minute strength class. I knew that I could go heavier that I thought I could and move slower, all of which I did...but...y'all! I can't's a screen shot from what I input into my Garmin for the workout.

I have no other words for this!

Day 6 - 3 miles

I couldn't decide what I wanted to watch while I did these 3 miles. Should I keep watching Supernatural? The Rig? Yellowstone? Work on finishing Avatar? The Fellowship? Choices were made...poor choices. I opted for Lord of the Rings. Here's why this was a bad idea. If you can't tell, this picture is taken just after the fellowship battle the orcs in The Mines of Moria (don't be fooled by my nerdiness...I just had to Google how to spell orcs and what the mines were called because I straight up couldn't remember). I had just started my final mile during that battle and if you've read any of my recaps when I've found myself watching something remotely action packed then you know that I constantly say well that was a bad idea!

Since I was taking it easy and didn't really care about the pace, I opted to walk the first tenth of a mile for each mile. The first walk I did at 2.5 and the others I did at 2.0 because why not! The first mile I increase the speed every 0.3 miles from 4.0 to 4.1 and 4.2. In the second and third miles I ran the 0.9 miles at 4.3 and rounded it out with a tenth of a mile walk to give me a 5K!

Day 7 - 10 mile Long Run + 20 min focus flow for runners

This run was going decently until I had about 1.5 miles left and my headphones died! This tv does not have the best volume. I literally had this thing turned up to 65 and I couldn't hear dialogue. Then all of a sudden this big battle scene starts getting more intense and it's like the tv speakers need to warm up and then BOOM it was super loud. You don't care about the tv though. I did my warm up mile increasing speed every 0.3 miles from 4.0 to 4.1 to 4.2 and then walked 0.1 miles at 2.5. The next 8 miles I ran 0.9 miles at 4.3 and walked 0.1 miles at 2.5. My final mile I ran 0.75 miles at 4.3, walked 0.15 miles at 2.5 and the final 0.1 miles at 2.0. I'm so glad that this run is over!

WHAT'S ON DECK FOR NEXT WEEK: I have two more weeks of long runs and then it's race weekend. This training plan only has 1 week for tapering but in all honesty, I think I'm going to make some mileage adjustments this week. I might leave the week the way it is and just adjust the long run or adjust the week mileage and leave the long run. I'm not entirely sure but what I can say is that what is written below mileage wise is more than likely not going to happen.

Monday: Recovery/Rest Day (Stack: 30 min beginner yoga flow)

Tuesday: 5 miles + Upper Body/Core (Encore: 15 min Core; Stack: 10 min Chest & Back)

Wednesday: 6 miles (Stack: 15 min Hip Mobility)

Thursday: 4 miles (Live: 20 min Focus Flow Hips)

Friday: Full Body Strength (Live: 45min Hip Hop Full Body Strength)

Saturday: 3 miles (Stack: 45 min 90s Yoga - because I missed it this week)

Sunday: 11 miles (Stack: 20 min Post-Run Stretch, 10 min Restorative yoga)


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