Made good use of another furlough day by sleeping in. With hardly anything on my schedule for the day I didn’t really care. It was kind of nice to sleep in with the whole daylight savings time business.
My workout for the day was a doozy. 4 x 2 mile repeats at threshold pace (7:00-7:05) with 2 minute breaks. I decided to keep this workout on the same loop that I used for all of my mile repeats last year when I was training for Eugene. It is a nice loop that can be used for 2 or 3 mile repeats, each ending back at my car.
I contemplated more than once if I should attend FGF after work. I was feeling pretty tired from the day before. All day I stalked the FGF website for the workout, but by 3:45 when I was wrapping up at work nothing had been posted. Once I saw the workout I knew exactly why they probably never posted it. It was a TOUGH one! Those smart FGF trainers were being all sneaky.
50 burpees alone are tough, but combining them with box jumps is TORTURE! The medicine ball clean squats started off great, but by #25, my thunder thighs were burning something fierce.
Took me 12:59 to complete the timed portion.
Directly after FGF I had to make a mad dash to the Lantern for the first night of run club that started at 6:00 pm. It was a great start to the new running club season. Some new faces, and lots of familiar faces. Looking forward to another great season!
5 mile E warm up followed by 10 x 200 repeats at 5:30-5:40 pace. Since it was a beautiful day and light out when I got off work I thought that it would be good to park at the track, run my 5 miles and then finish with the 200 repeats on the track. Great idea until I got to the track and there was a track meet. Instead of just parking and going running I decided to go home, let the girls out, and then upload the workout to my watch.
Ran a hillier route for my 5 miles to get me somewhat prepared for the hills I will soon be encountering in San Francisco. The 200 repeats were good, but way too fast. I didn’t do the math before I started to I wasn’t sure how many seconds a 5:30-5:40 pace equated too. Turns out it is 41-42 seconds if you were curious. Math has never been my forte! It would have been much easier to run the 200s on the track. Running on the street proved to be difficult. Watching your pace/distance/footing all at the same is not an easy task. Spokane has the worst streets ever. There are pot holes everywhere!
FGF + 5 E miles. It was nice to be able to get the 5 E miles down before FGF. I don’t think I would have been able to do the run after! I did a nice little loop from FGF down to Gonzaga University to get on the Centennial Trail. From there I ran downtown and then looped back up to FGF, just in time for class.
FGF was a tough class!!!!
15 min AMRAP
5 TGU/each side (moved up to the 20 #KB!)
7 Front squats (75#)
8 Back squats (75#)
Completed 3 rounds + 17
Short break followed by a max deadlift
3-3-3-3-3 with a 30 second plank + 10 v ups in between each set. My max was 160#!!!! That is a 15# improvement for me. I was pretty happy.
Finished up with 20 minutes of core and some extra foam rolling on my right calf when I got home.
Here is to the final 9 weeks!