Training Log 3/16

This past week has been so great in terms of training. It actually felt like spring, and I was able to run and cycle outside every single day! Spending time outdoors makes me so happy :)

My highlight of this week was going on a trail run with my friend on Saturday. We ran a trail around a lake at a relaxed pace. It's a nice change of pace (ughhh pun not intended) to run on softer surfaces and be surrounded by nature. I need to do more trail running!

Another great run I had was on Sunday. I went out for an "easy, don't-care-about-pace" run, and I was able to knock back 5 miles averaging a 7:45 min/mile pace! I ran negative splits, and I just felt great. I guess when I'm not looking at my Garmin all the time and just run by feel, I am capable of more than I think. I think being more relaxed and not having a this is hard mentality really helps, too.

Monday- biking 21 mi, avg 17.3 mph

Tuesday- running intervals, 6x400s with 0.25 mi rest in between. Total 5.25 mi

Wednesday- biking 20.5 mi, avg 16.5 mph

Friday- running 3 mi at 7:36 pace + 2 mi 8:09 pace. Total 5 mi

Saturday- 6ish mi trail run, relaxed pace (didn't really use the Garmin)

Sunday- running 5 mi, avg 7:45 pace

Totals:

Running- 19.25 mi
Biking- 41.5 mi

What was your favorite workout in the past week?

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Saturday Shenanigans

On Saturday morning, I woke up at 6 am to start baking for my 4K for Cancer bake sale. I wasn't finished until about 9:30, and I ended up baking over 200 cookies! Let's just hope I can sell them all. My butter stick count: 8. Thank god for Costco

After baking and packaging everything, I went out to take my new road bike out for a spin. This is the bike that I will be biking across the country with! I got some nice Look road pedals and road biking shoes, but I will be using my old MTB shoes/pedals for the actual trip. They are more versatile and I can walk more in the shoes, as well as bike with sneakers. 

I met up with my cycling/ running buddy and we went for a short 4 mi trail run around a lake at a local state park. The weather was a perfect 63 degrees, and the run around the lake was scenic and very enjoyable. We went at a relaxed pace and chatted. Every time I go trail running, I tell myself that I should do it more!

After my trail run, we went to a creperie for brunch. I got the "King Samm", which was filled with nutella, bananas, almond powder, and coconut. Yummy. We ended up chatting for a long time, and it wasn't until 3 that I left and went to Whole Foods to pick up some groceries. I also needed to go home to shower and get ready to meet up with some old college friends for dinner.

Before I went out to dinner, I went to TJ Maxx and came across this shirt! I was debating whether to get it, but put it back on the rack. When I decided that I wanted it, I went back to find it and it was gone! I'm kicking myself for putting it back on the rack. Now I want to find something similar online.

I also found this dress that I liked as soon as I saw it. I looked at the price tag, and saw that it was $100, even though it was on clearance. I still wanted to try it on.

I liked it even better after I tried it. And ended up buying it :) Worth it!

Flexing dem muscles. Not...

For dinner, We went to a Peruvian place that I've never been to. We ordered ceviche and grilled beef heart for appetizers. For my entree, I got a seafood stew with calamari, mussels, clams, fish, and scallops. The broth had a great seafood flavor and I wanted to bathe in it.

                        
The meal was delicious, and I am definitely coming back!

How was your Saturday? 

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IT'S PI DAY FRIDAY

Happy Pi Day, everyone! Since I'm a geek who loves to eat, of course I wouldn't forget this very important day celebrating all things pi!

Pi:  The number π is a mathematical constant, the ratio of a circle's circumference to its diameter, approximately equal to 3.14159. Wikipedia

Pie: a baked dish of fruit, or meat and vegetables, typically with a top and base of pastry.




I have been baking all morning, making cookie dough, granola, and of course, a pie! I decided to keep it simple and make an apple pie. 

My Pi Day pie! :) 

Are you eating pie today to celebrate? Check out some of the other pie recipes on my blog!


No-bake Blackberry Yogurt Pie
gluten-free

Apple Pie with Coconut Oil Crust 
vegan

Pumpkin Whoopie Pie (also a kind of pie, right?)

vegan

What is your favorite type of pie? 

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5 Things Friday: Weekend Plans

Happy Friday, we made it to the end of the week :) This week has been so busy, that it's hard to believe that it's almost the weekend! Here are five things I am looking forward to this weekend:

1. Picking up my 4K for Cancer bike, the bike that I will be riding 4,400 miles across the country this summer! I was supposed to get it last weekend, but they didn't have my size bike ready. I'll be heading up to Baltimore today to get it (finally!) Can't wait to start training on it :)

2. Going on a trail run with a friend . We are planning on doing a loop around a lake on Saturday, and then brunch afterwards. It's also going to be a gorgeous day on Saturday, so I'm looking forward to spending it outside.

3. Meeting up with friends in DC for Ethiopian food. A girl friend from college is coming down from NYC to visit this weekend. Can't wait to see her and hang out! And eat Ethiopian, one of my fave ethnic foods!

4. My 4K for Cancer bake sale fundraiser. I am going to be baking a lot of things today and Saturday, packaging all the goodies, and making final preparations for my bake sale on Sunday afternoon. Wish me luck!

5. Celebrating my cousin's birthday. My cousin is turning 12 on Tuesday, but we are planning on celebrating with a birthday dinner Sunday night. And then cake :P

What are you looking forward to this weekend? Are you running a race?

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Training for my First Duathlon

Two years ago, I started running and now I call myself a runner. Less than one year ago, I started road cycling, and now I call myself a cyclist. The next logical step is to do both sports I love in a single race.

Last fall, I was toying with the idea of adding swimming to the mix, and go for the trifecta that is swimming, cycling, and running. I had plans to buy a membership to my local aquatic center and pick up the third sport, my nemesis, swimming. But of course, that hasn't happened (yet!), so I am sticking with running and cycling for now. Triathlon will probably be in the cards, but this year isn't the year for it. And I'm okay with that.

I started looking for multi-sport races to register for this spring. Since I will be riding across the country all summer with the 4K for Cancer, I only have until the end of May to race. There are limited options, and although I prefer a longer distance race, I decided to register for the Hagerstown Sprint Duathlon on April 12.

The race is a 2 mile run, 10 mile bike, and 3.1 mile run. It's a small field with about 150 participants, and so far, only two other females in my age group (21-24). The training I'm doing for this race works well with my 10K training with some biking thrown in.

Here's a rough idea of my weekly training plan:

• Two speed workouts (interval and tempo)
• a long run
• At least two bike rides/workouts 

I have four more weeks left to train, and I'm excited to do my first multi-sport event!

Have you ever done a multisport event?

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Birthday Massages, Sushi, and Cake

This week has been really busy, and this weekend looks to be even busier. Yesterday was my Aunt's birthday, so we were out all day having fun! I made appointments for us at an acupressure and reflexology spa in the morning, so I woke a bit earlier than usual to fit in an interval workout and shower before heading out. The massage felt amazing and was better than foam rolling on my Rumble Roller. Acupressure targets specific points on the body to stimulate them, helping to release tension, heal injuries, and increase circulation. The Rumble Roller does something similar, but all I had to do was lie on the massage table. I wish I could afford this every day.

The poor man's masseuse 

The masseuse worked on my back, neck, and shoulders for most of the 60 minutes. She pressed down pretty hard at specific points and it was a little painful, but in a good way. She also worked on my arms, legs, and feet. I love foot massages, and it felt really good! I should've gotten foot massages during marathon training. It would've been so worth it!

After my aunt, mom, and I blissed out at the spa, we went to a Japanese-Korean restaurant for their lunch buffet. Their sushi was pretty decent, and they also had a good selection of cooked dishes, like bugolgi, miso soup, tempura, mussels, soba noodles, etc. I was pretty hungry, so I had three plates of food :P

My aunt needed to get some soccer stuff for her son, so we went to Dick's Sporting Goods. She also wanted to start running (yay, I influenced someone to run!), so she and my mom tried on a bunch of running clothes. I helped her pick out a few running outfits. My mom and aunt both got pink Brooks running jackets (on clearance!) and now they can match when they go on runs together :) 

We also went to Michael's and Whole Foods, and it was late afternoon when we finished shopping. Right when I got home, I turned on my oven and whipped up an apple streusel cake for my aunt's birthday cake. I've been baking so much, recently, and am going to bake even more this weekend!

This week, I am also busy putting together my 4K for Cancer bake sale fundraiser. I've been designing and distributing event flyers, making posters, and shopping for ingredients. I'm planning on making St. Patty's day themed cookies, and I found a shamrock cookie cutter for 50% off at Michael's yesterday. Score!

This is the flyer I designed. I think it's pretty cute! :)

If you are local, come out to support my cause by buying delicious baked goods! I am planning on making Shamrock sugar cookies, Irish soda bread, granola, gingersnaps, and funfetti cookies. If you aren't in the area, you can still contribute by making a tax-deductible donation through my 4K profile page!

I'm going to baking up a storm on Saturday. 

Have you held a bake sale for charity before? How did it go? Did you bake everything?

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Weekly Goals and ENERGYbits Giveaway Winner

I am going to start getting in the habit of writing down my weekly goals. It makes me more accountable and reminds me of what I need to achieve and focus on for the week. For this week, I plan to:

1. Do a long run

Last Saturday, I did my first "long-ish" run in a while,  and it felt great! I haven't done any long runs since marathon training last fall, and it's nice to run easy and get lost in my thoughts for many miles.

2. Run two quality workouts 

I am planning on doing some intervals and a tempo run. There will be pain, but I will do them.

3. Stretch and foam roll more

Increasing the intensity of my training means I need to take care of my muscles better. Gotta spend some quality time with the foam roller.

4. Prepare for my bake sale fundraiser

My fundraising for the 4K for Cancer bike ride continues, and I am holding a bake sale at my local grocery store this Sunday. That means on Saturday, I am going to be baking a million things. I also need to make and print flyers, make posters, and plan stuff. Gotta get on that...

And finally, the winner of my ENERGYbits giveaway is...

... Aren Everson!

Congrats, and I hope they help with your triathlon training! Please contact me at jojoywang@gmail.com to claim your prize :)

Today, I am treating my aunt to an acupressure massage for her birthday! I made reservations for her, my mom, and me, so it'll be a fun and relaxing with just us women :) I don't usually get massages (I wish I could afford to get them regularly!) and it's going to feel AMAZING. Haha gonna skip the foam roller today because isn't acupressure basically like foam rolling? But someone else is doing all the work. Afterwards, we are going shopping, and I need to swing by Whole Foods.

What's your favorite thing to get at a bake sale? 

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