Monday, April 29, 2013

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 11th 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

30 comments:

  1. WOOWOO!! Congrats on the great week and the fact that it's now taper time!!!!!

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    1. Thanks Meagan! I am so excited to finally be tapering. At least I am now. I might be cranky in a couple of days. :-)

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  2. Wow you'll be ready for some recovery time very soon! Congrats on the race award!

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    1. Thank you Kat! I am definitely ready for the recovery time.

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  3. Heck yes! Sounds like you're ready to go to me! Love the determination on your face in the pics he took :) And LOVE that tank!

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    1. The tank is one of my favorites from Brooks. I love the color and fit. I might get it in more colors since I like that one so much. I didn't even know that Mr. Healthy Diva WAS taking pictures at first. He is sneaky!

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  4. Nice job Tasha! This is it, you've put in all the right kind of work and you are ready to rock Windermere! So so proud of you!

    Well I wasn't suppose to race but I ended up finishing up the race with Mere :) So it was fun.
    <3

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    1. Thanks Marnee! I am glad that you got to go Eugene. That medal was well earned that you got. :-)

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  5. GREAT JOB Tasha!! Love the Beauty trains like a Beast shirt!! You are going to do awesome at Windermere!!!!

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  6. OM Gosh!! You are a beast lately!!

    I can't imagine your race after the long run, but look, you WON first female!! Enjoy all the Ben n Jerry's you want :)

    Can't wait to see how you do at Windermere! Things are looking pretty good :)

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    1. Thanks Raina! I have been savoring the Ben n Jerry's. I still have a couple of bites left. I always feel guilty when I don't buy Tillamook, but I couldn't say no to red velvet. Red velvet is my favorite!

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  7. Great job on the runs, FGF(you're strong gurrrllll), and the Road ID. I still haven't bought one of those so I probably should jump on that.
    Ice cream = cure for taper crazies? ;P

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    1. Ice cream can cure anything, right?! I still haven't decided which Road ID to purchase. I am going to decide by the end of this week though. It is on my "to do" list.

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  8. Foam rolling, that is what I should be doing. Instead I have been feeding my seeming empty pit of a stomach and napping all afternoon! Great week!

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    1. I have been eating everything in sight and trying to remember to foam roll all of the time. I think the only food safe in our kitchen currently is the dog food!

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  9. I can't wait to hear about the BIG RACE!

    I don't have any idea what "wog it in" means! Is this some sort of runners speak?

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  10. You are so close now! I'm so glad for your sake that the hardest part of your training is done - you have been such an inspiration to follow and your schedule is just amazing. Seriously :) Can't wait to hear how the tapering goes and then I hope you have fun running after that!

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    1. I am really close, like so close it is freaking me out now. LOL. I realized that today is May 1st which means that my race is in 18 days. How did that happen? I hope that the next 18 days go by slooooow. :-)

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  11. You are so going to crush your marathon. I'm amazed you can pull out a great 5k time day after a looong run! Get through the week and then let the taper take you on in...

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    1. Thanks Amanda! I just realized that today is May 1st. YIKES. 18 days left until show time....I fell asleep dreaming about Windermere last night. I am weird.

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  12. Congrats on the impromptu race!! Your almost through training - awesome job! Finishing that last long run must've felt amazing! Enjoy the taper :)

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    1. Thanks Lindsay! I am currently enjoying the taper, but my mind might change by next week. I am still in the happy phase. :-)

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  13. Nice speed in your 5k and way to get 1st!! Glad the sun is shining for you over there:) It's nice here too and I love it! You had a great week, I need to work on my abs more too;) Much more than you do!

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    1. Thanks Rachelle! I think the sunshine is making a difference in my attitude. I am loving the rays!

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  14. Wow! What a week! Seriously, I do not know how you don't pass out from exhaustion on a regular basis! Impressive!

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    1. I get pretty tired and crash and burn at least once during the week. Tonight is going to be one of the crash and burn ones.

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  15. The one hand over, one hand under makes life SOOOOOO much easier when you get to deadlift. That is a great deadlift PR! You are so strong.

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    1. Thanks Angie! I can't believe I had never used that trick on deadlifts before. Made it a million times easier to grip the bar.

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