Monday, March 4, 2013

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





34 comments:

  1. Great job on another fantastic week! That is a tough long run, but you will be so ready for y our marathon. Great job on the 5 k too!

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    1. Thanks Christy! I sure hope that I will stay in one piece over the course of 11 more weeks. I have been training for this marathon since November. Crazy!

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  2. Girl, you is so speedy! Crazy fast! Keep that awesome training going! You definitely deserve your rest days! ;)

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    1. Thanks beautiful! I look forward to my rest days....probably more than I should :-)

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  3. you had some amazing workouts! i was a slacker all week, just did some P90x and some yoga, didnt run! eeek! gotta hit the pavement this week fo sho! ;)

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    1. Do you have a race coming up? P90X is tough business. I can't do that!

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  4. You had such a fantastic week! Those are crazy fast mile repeats, plus an awesome 19 miles, and than a 5k? I am in awe!!

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    1. Thanks Laura! I am in awe of your training too. You are having a fantastic year!

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  5. Bam! Look how much things have turned around for you in such a short period of time! Awesome training week for you...good stuff ahead, speedy girl!

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    1. Thanks Amanda. I keep not wanting to jinx myself, but things are looking pretty good right now. :-)

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  6. Another amazing week of training! So excited about how you've come back to running. You're a powerhouse these days :)

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    1. Thanks Nikki! Still not exactly where I was last year, but I am getting much closer. Never thought I would even be where I am at now. If you asked me in July when I had a lovely 0 mile month if I would be training for a spring marathon I would have laughed. :-)

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  7. whoa awesome week and you get in a lot of core work -- I need to do at least half of that :)

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    1. I have become super obsessive over core work. Must get that elusive 6 pack or something close to it!

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  8. Wow! Awesome week! I am so impressed with your repeat mile workout. Good call on going shorter and not cranking up the mileage yet. Sounds like the training is going great!

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    1. Thanks Danielle. So far so good. 11 weeks left, hopefully I can stay in one piece.

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  9. SOLID week!! Nice job on being smart about watching your miles, your legs will thank you later :)

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    1. Thanks Katherine! I even ended up with a few more miles than I had wanted, but the miles at Fleet Feet Wednesday were super duper slow. Like 12 minute pace slow. :-)

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  10. Tasha! You are amazing! Your training is going great! I really wish that FGF was here in Arkansas....I am going to google it to see if they offer it here.
    P.S. I wish that I was in Washington already, I could have ran with you in the Hot Chocolate 5K!

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    1. Unfortunately FGF is only a Spokane gym. There might be something similar in Arkansas though!

      When are you coming to WA? You are going to LOVE Seattle!

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  11. Your training is going awesome! Great job :) I hope the calf doesn't continue to give you too much of a problem!!

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    1. Thanks Lindsay. So far the calf is already a bit better. Took it easy today and did some massive massaging and foam rolling. :-)

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  12. HOLY COW!! Those split times are awesome! Nice week! :)

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  13. Someday when I grow up, I want to be as fast as you (and I once was :))...you are on fire, girl - I couldn't be more happier for you!!

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    1. Awww, Jill you are too sweet! Thank you for being so encouraging and an inspiration to me. I am in awe of your recent race in Moab. Very cool!

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  14. Incredible week of training! There was no running for me last week, but a lot of mountain biking!

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    1. Thank you!!!! I like to mountain bike during the summer. I just got a road bike for Christmas so I have been tinkering with that. I am hoping that spring finally makes an appearance soon so that I can ride outside more.

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  15. I'm excited to see another great week in the books for you! Hope your calf calms down

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    1. Thanks Marnee! So far I have been using my massage stick with my foam roller and it already feels a lot better. Not sure why it decided to cop an attitude with me. Little stinker!

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  16. You are SO speedy, I can't even handle it. Great work this week!! :)

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    1. Thanks Meagan! You are getting pretty speedy yourself!

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  17. Yay! Looks like you are rocking this training cycle. I need to take a page out of your book, stat! :)

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    1. So far training has been going good Sara, but I don't want to jinx anything! :-)

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