Week 15: Last LR and a Race!

This week marked my LAST BIG WEEK, bring on the taper! I am ready for race day to be here. My training plan started the week of November 11^th so this is a long time coming. I will be running Windermere almost 1 year to the day that I was diagnosed with compartment syndrome. That is hard to believe!

Monday:

I was a little apprehensive on how my legs would feel for this run. I figured that I would at least attempt the workout and then reevaluate what was scheduled if necessary. Thankfully, my legs held up and I felt great!

3 X {15 min E pace + 15 min T pace}

I completed 11.95 miles in 90 minutes. Not too shabby for just having ran 26.28 miles on Saturday.

I was able to get my run over by 6:00 pm so at the last minute I decided to head over to FGF. I kind of knew what the workout was and knew that it would be hard, but I figured I could handle it. It was tough!!!

Tuesday:

Easy run club run. Mr. Healthy Diva even went and ran! I was super proud of him.

Wednesday:

1 mi E warm up

8 x 400 meter repeats at 6:00-6:15 pace with 200 meter recovery jog.

1 mi E cool down

+ 15 minutes of core

Thursday:

Easy 4 miles before FGF. The weather was fantastic. I couldn’t not run, it was 72 degrees outside!

The FGF workout was tough. They are all tough workouts, but this one was uber tough! Glad I had my new awesome tank to wear!

7 x 3 deadlift to max. I hit a deadlift PR with 185 #s!!!! I learned a fancy trick, well not fancy, but it helped me out. I have freakishly small hands so as I add heavier weight it is hard for me to grip the bar. If I do one hand over the bar and one hand under the bar it makes it easier to grip and lift the heavier weight. I wish I would have known that before my last set because I think I can easily do over 200 #s next time.

My total time was 22:43

After I got home and had a snack I did 20 minutes of core to round out the day. I need to start being better about getting in my core work again.

Friday:

RECOVERY DAY. HOORAY.

Saturday:

My last freakishly long run before Windermere. I decided to switch it up and ran an out & back from Liberty Lake to CDA, Idaho. Mr. Healthy Diva rode his bike with me. I seriously hate how I look in every running photo, but he took a few of me on Saturday....

After my run I went to Fred Meyer and found this tasty treat. Seriously, if all post long run treats consist of this, I will run 20 + miles everyday. It was heaven in a pint!

Sunday:

Active recovery day
Mr. Healthy Diva's work put on a 5K and he begged me to run it. I really didn't want to run. Hello, just ran long the day before, but he is very insistent that I run. I think he had been talking me up to his co-workers, which is rather embarrassing. This was the first "race" I didn't want to participate in, BUT I decided to give it a whirl. I figured worse case I wog it in. It was just on out & back on the Centennial Trail which isn't too brutal. Once the race started I just went with. I ran as fast as my legs would carry, given the circumstances of my training. Could I have run faster? Yes. Was it worth it try and run faster? No.

Ran 21:40 which was good enough for 4th place OA and 1st place OA female. I got a $15 giftcard to RoadID for being at top finisher so I was excited about that. Now I just need to decide which ID to get!

Later that night I had massively tight quads and calves so I did some extra foam rolling and stretching. Plus 16 minutes of core to wrap up the week.

BRING ON THE TAPER!!!!!!!!

PS- Congrats on all of the PR's and awesome finishes I have read about over the weekend!!! Did you race???? Tell me about it!

--Tasha