Week 9: On top of the world

Just when I think that life can’t get much crazier, it always does. How is that even possible? I felt like I was in a daze all week!

Monday:

6 x 1 mile repeats (6:00-6:15 pace) with 5 min recovery jogs. This WAS NOT a comfortable workout two days post half marathon.

6:10

6:10

6:09

6:08

6:06

6:04

Followed up with 20 minutes of core and then foam rolling + stretching.

Tuesday:

Love, love, love it when we have running in part of our FGF workout. Have I mentioned that before?

Another awesome thing about my workout is that I power cleaned 85#s!!!! My first attempt was not a success and I dropped the bar. After I re-grouped I was rocking it. #Boom.

I had 3 E on my schedule for Thursday, but due to some swaps I was making I decided to do the 3 E on Tuesday. Since I already did 4 x 200 meter sprints in FGF I just opted for 2.5 E on my TM when I got home.

Finished up with 15 minutes of core, stretching & foam rolling.

Wednesday:

I was kind of all over the place. I did some massive thinking on the 15K race I had scheduled for a training run on Sunday. Realistically it would have been a bad decision to even use the 15K as a training run because that would put me over 50 miles for the week. That would have equated a 64% mileage increase. Anybody knows that is not a good idea. I was contemplating not even running at all, but then I had the brilliant idea to downgrade to the 5K which Matt approved. I was really excited about the 5K until Nicole tweeted me this:

Why was I not smart enough to see what time the freaking race started?! FML. #RunnerProblem

Anyways, I digressed. On my Wednesday schedule I had 7 E. I decided to do 5 E to keep my mileage at a slight increase, but not too excessive. It was also my first night as a Fleet Feet running mentor (more on this to come) for beginning ½ marathoners and Bloomsday 12K runners. We did a 15 minute out and back which I ran with a group of women who are training for the Windermere ½ Marathon. They all did awesome. I was so proud of them! We covered 2.6 miles in the 30 minutes, making my daily total 7.6 miles. I really shouldn’t count the 2.6 miles, but I will since I need all the miles I can get to reach my yearly mileage goal!

When I got home from Fleet Feet I did some stretching and foam rolling. Paying extra attention to my angry right calf muscle. I also threw in 15 minutes of core work to round out the day.

Thursday:

I managed to do 10 minutes of core work in between catching up on blog reading and getting ready for work. No Farmgirlfit per Matt's request. It was a good thing I didn't have FGF because I got home from work and poor Tia was in pain from her ear. I had to take her to the emergency pet clinic to get it looked at. She had a nasty ear infection. :( Thankfully she is doing fine now. 

Friday:

19 miles (2 E, 3 T, 9 E, 3 T, 2 E)
T pace 7:00-7:05
E pace 8:00-8:15

This was TOUGH! No other words for how difficult this workout was. Didn't help that I had to start my run by 4:30 am. What did help was not being so cheap and purchasing Hulu + for my tablet. 2.5 episodes of Smash later and I was done with my run and ready to hit the road to Seattle. Here is a break down of how the run went:

First 5 miles 37:29 (7:30 pace)
Next 9 miles 1:12:42 (8:05 pace)
Last 5 miles 36:55 (7:23 pace)

I wish I would have glanced down at the end of each 3 T portion of my run, but I didn't remember.

Saturday:
OFF, but I did manage 20 minutes of core work first thing in the morning.

Sunday:
Hot Chocolate 5K!!!! Full recap in the works, but most of you already know how I did. :-)

With the race including my warm up and cool down I ended up with 6.55 miles for the day. My warm up and cool down were very, very slow. It is hard to "race" on tired legs, but this one was so worth it!

I am super happy with where my training is at. The last 26 weeks have been a constant build up of strength and endurance. I still have 11 weeks until Windermere. That is plenty of time to fine tune everything. Right? 

Total miles ran: 46.5

Questions for you:
How was your week?
Anyone race?

--Tasha