Week 5: Running on EPIC

Remember how I mentioned last week that I was really nervous for my training schedule this week? I got myself worked up over nothing. Pretty typical of me……

Monday: No more “easy” 6 mile runs. This workout had me gasping for air and feeling like I was going to lose my peach chobani yogurt.

1 mile easy warm up

4 X 1200 meter repeats @ 6:00 min pace followed by a 4 min recovery jog

1 mile easy cool down

Tuesday: Combination of running drills + FGF

I was supposed to incorporate the running drill sooner, but honestly I forgot about them. Sorry Matt!

My running drills are supposed to help me focus on my form. 10 rounds: 40 second run, followed by 20 second walk.

Wednesday: 30 minute threshold run. This was the workout I was absolutely terrified about. When we tested my LT on 12/31 it was determined that my current LT pace was right around an 8:00 min mile. Because my LT was slower than we were anticipating Matt switched up my training schedule for the next three weeks, taking out all of the workouts. Essentially I just had “easy” runs for that time where he hoped that I would build up my aerobic fitness. He believed that in 3 weeks my LT would be at a faster pace, but probably only 15-20 seconds faster.

The goal for the workout was to not let my HR go over 172. I started out at my current LT pace (7.5 mph) and kept a close watch on my HR. Matt instructed me to increase my pace as long as my HR stayed below 172. Since I am new to HR training I wasn’t sure how much or how fast my HR would spike when I increased the speed. I gradually increased speed and my HR still stayed in the 150 range going into the 15 minute mark. I finally hit 172 within the last minute of my run at a speed of 8.7 on the TM. During the entire 30 minutes I felt fantastic. 

My average HR was 154 (including warm up)

Max HR 172

I was really excited (insert happy dance!) how well the run went. Especially since I dreaded it for several days. Matt seemed to be pleased how well it went and asked me a boatload of questions on how I felt, etc. With that I got a new REVISED training plan with updated target paces. My new LT pace is a 7:00 min mile. In three weeks I was able to drop my LT pace by an entire minute! Woohoo!!!!!

I know that I am not allowed to compare my previous workouts, but I think I am getting close to being where I was at when I was training for Eugene…….

Thursday: FGF

21-15-9

Pull ups

Clean squats

Back squats

V sit ups

Total time- 14:39

1 minute rest

Row to 50 calories FAST. Total rowing time- 3:27. BOOM.

I skipped out on extra core work again because my back was still a little sore from Tuesday. It is much better, but I don’t want to push it.

Friday: Ah- the cherished recovery day.

Saturday: Easy 16 mile run. My “easy” pace has been upgraded from 8:30 to 8:00-8:15 min miles. I felt really sluggish in the beginning of this run, but around mile 6 I started to warm up and felt pretty good. Finished 16.28 miles in 2:11:50. Right on target pace.

Long run fuel! 

I think my headband was fitting....

After my run Mr. Healthy Diva and I went on a snowshoeing adventure to Mt. Spokane. Not sure if I would recommend snowshoeing directly after a long run, but it was a lot of fun. We cut our hike short because we could hear coyotes or wolves and they sounded kind of hungry and kept getting louder. I didn't feel like being a snack so we decided to call it a day and head back to the car. 

Sunday: Active recovery day! 72 minute easy spin workout + 15 minutes of core + TONS of stretching and foam rolling.

Total miles ran: 29.368

Questions for you:
What is your typical long run fuel?
Did you have a fun weekend?
Ever been snowshoeing before?

--Tasha