Liz’s Training Journal June 2nd - June 8th 2025
“If you don't like where you are, change it. You're not a tree!” -Jim Rohn
Monday June 2nd - Sunday June 8th,
Truly enjoying this Threshold block! I love the longer intervals at a 6-7 RPE. Not a full out sprint (because I hate sprinting), but a hard effort and longer intervals. The 6-7 RPE is a pace that you can hold for 60 mins. Since I have been working on the incline and getting stronger as a hill runner. I have been dialing in the effort on incline and I finally feeling really good about it. I may even try to push myself a little next week. We shall see how the body is feeling.
Life is still been a tad crazy and stressful. Honestly, most of it is me being way to hard on myself. Not giving myself the patience and grace I should. I know I am doing it to myself. Yet.. here I am still stressing way too much. And I have come to realize a lot of things that are not sitting with me well. Trying to digest and take in all that has been happening is not easy. So thankful to have such a loving and supporting fiancé!
But I am excited to get away from reality and go explore and adventure on the other coast! I will be leaving Monday June 9th to go over to Cali to explore with Lizzy Fowler and then hit Tahoe! Going to crew Joe Corcione for his redemption at Tahoe 200! LFG!
Weekly Totals:
Running: 7 Hours 50 Minutes
Total Miles: 39.57 Miles
Vert: +13 ft / -758 ft
Strength Training: 1 Hour 44 Minutes
Monday: June 2nd, 2025
8:58am
41:11 —> Push/Pull
A1) Assisted Pull ups 2x15 3x8
B1) H.S. Row 1x15 3x10 1x20
C1) Bench 2x15 2x10 1x10
C2) Titanic’s - w/plates 4x10 (each side)
D1) Mach. Lat Pull Down -close grip 2x10
E1) Incline Bench 1x10 2x10
Summery:
Went to the gym to lift and loving every second of it!! Nice and simple lift but felt really good! Went a bit heavy - missing these workouts! - After Tahoe really going to try to get into the gym more often!
Tuesday: June 3rd, 2025
10:39am
1:37:17 —> Hill Repeats 6-7 RPE
7.86 Miles —> 12:23 min/mile —> +2302ft (only on hill intervals) / -156ft
w.u. - 15 mins @ 0 % (5.6mph)
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3x’s @
15sec. @ 10% (5.4mph)
30 sec. @ 10% (3.5mph)
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4x @
10 min. @ 10% (5.0mph)
5 min. @ -3% (3.5 - 5.6mph)
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c.d. - 20mins @ 0% (5.6mph)
Summery:
Brutal but in the best kind of way! First 3 intervals felt really good and the last one few were the good kind of suck!
I did eat a gel and some fruit snacks going into this run. Was a tad hungry and did not want to risk not having the energy to push.
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7:30pm
38:18 —> Legs
A1) Air Squats
B1) Alt. Reverse lunge 3x10 (each leg)
B2) DB Step Ups 3x10 (each)
B3) Sissy Squats 3x8 (each)
C1) Calf Raises (iso/duel) 3x10/15
C2) Band Donkey Kicks 3x10
C3) Band Lateral side steps 3x20
C4) Laying Hamstring Walk Outs 3x10
D1) Air Squats 4x15
Summery:
Really good leg workout! Did not go super heavy today but really worked on muscle connection.
Wednesday: June 4th, 2025
12:25pm
1:00:06 —> Easy run
5.6 Miles —> 10:44 min/mile
Summery:
Thunder storming all day today.. so this run was on the treadmill. Felt really good - no sore legs - yet!
Thursday: June 5th, 2025
7:44am
1:23:00 —> Hill Repeats @ 6-7 RPE
7 Miles —> 11:51 min/mile —> +1727 ft vert (only on hill intervals) / -147 ft
w.u. - 15 mins @ 0 % (5.6mph)
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3x’s @
15sec. @ 10% (5.4mph)
30 sec. @ 10% (3.5mph)
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3x @
10 min. @ 10% (5.0-4.8mph)
5 min. @ -3% (3.5 - 5.6mph)
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c.d. - 15 mins @ 0% (5.6mph)
Summery:
Intervals felt really good today. A bit easy but yet not.. IYKYK
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7:30pm
25:22 —> Legs
A1) Alternating Walking Lunges 5x40
A2) Calf Raises 5x15
A3) Iso/ Dual Toe Taps 5x15/15/15
B1) 100 Air squats
Summery:
Did this workout outside! Wanted to let the pups play and burn some energy while I got in some type of leg workout. So gave this a go! Had a fun time - truly. Had a nice little leg pump going on and enjoyed being in the heat… I know. I’m strange.
Friday: June 6th, 2025
6:53am
01:00:02 —> Recovery run
5.57 Miles —> 10:47 min/mile
Summary:
Nice and easy run outside. The weather was a bit cooler than normal - about 75. But it was humid! Nice to get outside today!
Saturday: June 7th, 2025
2:12pm
0:50:10 —> Easy Run with Power hiking and Decline
3.94 Miles —> 12:44 min/mile —> +1035 ft / -146 ft
20 min. @ 0% (5.6mph)
20 min. @ 15% (3.4mph)
10 min. @ -3% (5.6mph)
Summery:
Forget to do the first 20 mins on hilly terrain. But hit a great workout and felt really good on the power hiking!
Post run Sauna for 7 mins - it was super hot during the run. 7 mins was enough.
Sunday: June 8th, 2025
7:03pm
2:00:17 —> Treadmill Hill Run
9.60 Miles —> 12:32 min/mile —> +3310 ft / -315 ft
2x’s
5 min. @ 0% (5.6mph)
10 min. @ 2% (5.6mph)
15 min. @ -6% (5.0mph)
10 min. @ -3% (5.6mph)
5 mins @ 8% (4.6mph)
15 min. @ 15% (3.4mph)
Consumed:
Forgot to track what I ate… But also did not consume as much as I would typically.
Summery:
Really did not want to do this run and gave myself every excuse in the book to get out of it. And they could be consider 100% reasonable, but I knew I needed to get my ass on the treadmill. I did not want to have another week of skipping a run - So I did.
Run was not as long as it should of been, but it was better than nothing! After about 3 miles I was freeing great and crushing along!! And after the 2 hour mark, I decided to call it a night and try to head to bed - big week coming up with traveling!!
Also, was on cloud 9 post run - runners high. And I haven’t felt that in a long time!!
Flagstaff is 7,000 ft
2027 it's time to get high!