Monday:
Made good use of another furlough day by sleeping
in. With hardly anything on my schedule
for the day I didn’t really care. It was kind of nice to sleep in with the
whole daylight savings time business.
My workout for the day was a doozy. 4 x 2 mile
repeats at threshold pace (7:00-7:05) with 2 minute breaks. I decided to keep
this workout on the same loop that I used for all of my mile repeats last year
when I was training for Eugene. It is a nice loop that can be used for 2 or 3
mile repeats, each ending back at my car.
Tuesday:
BUSY DAY!
I contemplated more than once if I should attend
FGF after work. I was feeling pretty tired from the day before. All day I
stalked the FGF website for the workout, but by 3:45 when I was wrapping up at
work nothing had been posted. Once I saw the workout I knew exactly why they
probably never posted it. It was a TOUGH one! Those smart FGF
trainers were being all sneaky.
50 burpees alone are tough, but combining them
with box jumps is TORTURE!
The medicine ball clean squats started off great, but by #25, my thunder thighs
were burning something fierce.
Took me 12:59 to complete the timed portion.
Directly after FGF I had to make a mad dash to the
Lantern for the first night of run club that started at 6:00 pm. It was a great
start to the new running club season. Some new faces, and lots of familiar
faces. Looking forward to another great season!
Wednesday:
5 mile E warm up followed by 10 x 200 repeats at
5:30-5:40 pace. Since it was a beautiful day and light out when I got off work
I thought that it would be good to park at the track, run my 5 miles and then
finish with the 200 repeats on the track. Great idea until I got to the track
and there was a track meet. Instead of just parking and going running I decided
to go home, let the girls out, and then upload the workout to my watch.
Ran a hillier route for my 5 miles to get me
somewhat prepared for the hills I will soon be encountering in San Francisco.
The 200 repeats were good, but way too fast. I didn’t do the math before I
started to I wasn’t sure how many seconds a 5:30-5:40 pace equated too. Turns
out it is 41-42 seconds if you were curious. Math has never been my forte! It
would have been much easier to run the 200s on the track. Running on the street
proved to be difficult. Watching your pace/distance/footing all at the same is
not an easy task. Spokane has the worst streets ever. There are pot holes
everywhere!
Thursday:
FGF + 5 E miles. It was nice to be able to get the
5 E miles down before FGF. I don’t think I would have been able to do the run
after! I did a nice little loop from FGF down to Gonzaga University to get on
the Centennial Trail. From there I ran downtown and then looped back up to FGF,
just in time for class.
FGF was a tough class!!!!
15 min AMRAP
5 TGU/each side (moved up to the 20 #KB!)
7 Front squats (75#)
8 Back squats (75#)
Completed 3 rounds + 17
Short break followed by a max deadlift
3-3-3-3-3 with a 30 second plank + 10 v ups in
between each set. My max was 160#!!!! That is a 15# improvement for me. I was
pretty happy.
Finished up with 20 minutes of core and some extra
foam rolling on my right calf when I got home.
Friday:
OFF
Saturday:
Sunday:
Here is to the
final 9 weeks!
--Tasha
What doesn't kill ya makes ya stronger, eh?? Excellent week - my god you are making huge gains FAST! Keep at it, I am super excited for you and as always, you're such an inspiration! Bring on the 9 weeks! :)
ReplyDeleteI keep trying to tell myself that Jill. I hope that this training doesn't kill me! I am trying to not push myself too much, but I have been very excited to start comparing some training times. Even though the workouts seem more difficult this year, I can see so much improvement. I can't believe where I am at right now, even with taking all the time off that I had to.
DeleteHopefully the next 9 weeks goes by FAST!
Nice "recovery" week! Looks pretty killer to me! You were in beast mode on those repeats. I bet it felt good to rest Sunday!
ReplyDeleteIt was killer! OYE. The long run seemed easy because it was only 10 miles, but it was really hard. I was so glad that it was over when I finished. It was really windy on Saturday so I am glad that I started slow, but I was worried I was running too slow.
DeleteAgreed!!! "Recovery" is always a misleading term when you're in training b/c it's not like you do NOTHING. I mean-- HELLO-- your long run was still 10 miles! Most people in the world couldn't run 10 miles if you paid them.
ReplyDeleteHang in there!! These last 9 weeks will fly by!
"Recovery" is very misleading. To me "recovery" is like maybe 20 miles in week, one speed workout...nothing hard or long. Maybe I should reinvent recovery weeks for marathoners. :-)
DeleteEvery week is a recovery week to me, haha :)
ReplyDeleteSara, you are funny! :-)
DeleteYour recovery week is like my all out 100% week :)
ReplyDeleteThose FGF classes sound like butt kicking workouts (and scare me)! Nice recovery week- you killed those repeats!
I think my coach might be trying to kill me :-)
DeleteThat is a scary recovery week! Yikes! I really wish we had a FGF here! You are rocking it!
ReplyDeleteThanks Rachelle! You would love FGF!
DeleteWhooohoooo you are nearly there! I cannot believe it. It has been so great watching this journey Tasha and for some reason I am SUPER excited for you right now!!!!
ReplyDeleteThank you Marnee! You have definitely witnessed the lows that seemed to last forever. So thankful for my health and that I can run now. :-)
DeleteWay to rock it out!! Sounds like awesome workouts for the week overall, amazing paces!!
ReplyDeleteThanks Lora!
DeleteWow, Tasha! Yes, that doesn't sound like much of a recovery week to me either. :) Especially those crazy fast 200s, and the burpess and box jumps, ouch!!
ReplyDeleteI think my coach is trying to kill me! Those burpees had me sore for days...UGH!
DeleteYou are such a beast! Seriously. Way to go--I'm sure you're going to dominate your marathon!
ReplyDeleteThanks Kate! I can't wait for May 19th to get here. This marathon needs to be done.
DeleteTotally agree with you on "recovery" weeks being deceptive. That 4x2 workout looks like no joke! No wonder you were tired. I'm also super exhausted this training cycle despite having done previous marathons- just like you. 'Tis the nature of the beast, but it makes sleep feel so good!
ReplyDeleteYes, makes sleep feel amazing. I have had problems sleeping lately though as well. Not sure why. I need some good sleepy pills.
DeleteYour hard work and training is paying off big time! Proud of ya! Enjoy this "recovery" lol...I need a leg-cation
ReplyDeleteThanks Kat! Trust me, after Windermere it will be all about the leg-cation!!!!
DeleteSorry to hear that this training cycle has been the hardest, but you seem to be killing it in my opinion!
ReplyDeleteThanks Nikki! Not sure why this one seems so tough. Blah.
DeleteI am very impressed! You will be so ready for this marathon !!
ReplyDeleteThanks Caroline! :-)
DeleteLol...Beast mode indeed! You're going to rock it. :)
ReplyDeleteThanks Angela! :-)
DeleteYour workouts are really great Tasha :) I am always so impressed when you post them here. :)
ReplyDeleteThanks Brandi :-)
DeleteYou are rocking it! I love it. And holy cow--50 burpees and box jumps all in one workout? Beast mode for sure. You are building one strong, marathoning machine!
ReplyDeleteThanks Amanda! Yes, the burpee box jump workout was insane. I felt that workout for days after!
Deleteawesome workouts! great job :) Training gets tough sometimes, but you'll get thru it and finish strong :) keep up the great work!
ReplyDeleteThanks Lindsay :-)
Deletejust reading it sounds exhausting!! hopefully you will be able to step back after the marathon. nice work!
ReplyDeleteThanks Elizabeth! I honestly look back at the week and I can't believe how much I did. If I look at everyday as a small chunk it seems easy. The big picture makes me look insane. I think my coach is trying to kill me :-)
DeleteYour recovery weeks are still miles ahead of lots of people's 'active' weeks, I suspect ;)
ReplyDeleteI am on a fall back week this week and I'm thinking it has timed perfectly. I ran my longest run yet last weekend (not that long by your standards, 18km / 11 miles!) and I've definitely felt it over the week. Tomorrow is half of that and I think it's timed well. I hope you go in to next week feeling rested!
11 miles is a great distance Kari!!!!! It sounds like your training is going really good!
Delete