Monday Workout

Today was supposed to be a nice easy 5 miles but since Sherry is in town she came with us and helped us keep our pace up. It wasn't too fast or too hard...but a good 30 seconds faster pace than our normal easy Monday runs. My left leg is tired from water skiing so I'll need to do some serious stretching before our long run on Wednesday (12 miles .... UGH).

Tomorrow I spin.

Workouts

This week is recovery week. Every 4th week of our program is a recovery week so we can rest and recuperate. Hooray for recovery week!

Monday we did a nice easy 5 miles. Our training program says to go at a 10:15 pace but we averaged a 9:20 pace. I figure it's fine to go where we are comfortable. I never felt like I was pushing it and could have held it longer.

Today was spin. We started with intervals (1 min on 30 s. off 30 s. on 4x) then did a nice 10 minute hill with isolations followed by some endurance work. For endurance we did 2 min. moderate (RPE 6.5) 2 min. attack (RPE 8) 2 min. moderate 3 min. attack 2 min moderate 4 min attack then 1 min moderate and all out for 1 minute to finish up class. The workout felt good.

Tomorrow: 5 miles easy

10 Mile Run

This morning Kami and I ran 10 miles. We averaged a 9:05 pace the whole time and felt pretty good. I drank before, at mile 4 and 7. I did shot bloks at mile 4 and 7. My tummy started to cramp up a little and hurt right around mile 8 but nothing too bad. It hasn't been hurting as much as it did last week. My legs aren't as tired as last week - which could be due to the fact that this wasn't a downhill run and I wasn't going as fast. We'll see how they feel tomorrow.

It took us exactly 1:30 and somehow I still managed to get to work before 9:00. Sweet!

Tomorrow: cheer on Todd and Timmy at the Provo Tri and try to get in a short bike ride. Weather looks bad so it will probably not happen...but here's to hoping.

Slept In...

I totally couldn't motivate myself to get out of bed when the alarm went off this morning for spin. It was raining outside and I was all warm in my bed....so I went back to sleep.

Oh well....there's always tomorrow. Speaking of tomorrow - it's a long run day I have to put in 10 miles. I don't know how I feel about this whole training for a marathon thing. It's a serious commitment :)

Speed Work

Today we did speed work. We ran the first mile at an easy pace. Our first speed mile was supposed to be at 8:05 which we maintained the whole time until the last 1/3 mile which was downhill and brought our average to 7:55. Then we walked/jogged for a half mile before our second one started. We were supposed to run the second one at 8:00 and stayed right under it the whole mile even with the slight hill at the end and finished it with a 7:57 average which is great considering how much harder the second mile was than the first not including how tired I already was. All-in-all I felt good and I really do like how much speed work helps me with my pace.

Tomorrow: forecast looks rainy so I'll hit spin instead of try to ride outside.

Tuesday Workout - Spin

This morning came a little too early for me...but I can never sleep in on spin days so I got my butt out of bed and hit the gym.

We did endurance today. Alternating between RPE 6, 7, 8 and 9 the whole class. My legs felt better today than yesterday. Hopefully one more day of stretching and I'll be good to go.

Tomorrow: Speed work. Warm up 1 mile, 1 mile speed (8:05 min/mile), walk/jog 0.5 mile, 1 mile speed (8:00 min/mile), walk/jog 0.5 mile, cool down 1 mile.

Mondays Run

I'll be honest I was hoping for a text this morning when I woke up saying everyone was too sore to run today - cause man are my legs tired. Last night I took "the stick" to my legs and the inside top of my knees and my shins were surprisingly sore. My quads in general are still very tight. I don't know if it was the downhill or the pace (or both) but I am more sore than I was last time we ran 10.

I'm glad I got up and ran though. We did an easy 4 mile run today (I didn't even wear my Garmin). My legs really ached for the first 1/2 mile then they loosened up. They hurt bad going downhill and still really hurt if I walk up or down the stairs. I'll stretch them really good again tonight and hopefully they will recover.

Tomorrow: Spin

Riverwoods 10 Miler

First long run since the Moab Half-Marathon. I've done a few 7 milers and one 8 mile run since then but the focus has been on biking so I was a little nervous how I would feel running this far. I wore my new Athleta running skirt and it was very comfy the whole 10 miles...I think I finally found a skirt that will last for a marathon.

We ran a pretty fast pace for a long run (we averaged about 8:28 min/miles). It was hard to readjust our pace off the hills and honestly I felt pretty good so why slow down. I'm sure I wouldn't have started that fast normally but Jill set a great pace so I just ran. I did shot bloks at miles 3 1/2 and 7 and drank about 3 big gulps at each of the aid stations (3 of them). I walked through them while drinking to make sure I got enough liquid and just drank water.

I'm super sore today though. I'm not sure if it's because of the hills, the pace, the fact that I didn't stretch or do an ice bath or all of the above. I did drink a recovery drink when I got home and that helped me get my energy back. My gut hurt pretty bad when I got home for a few hours but I was feeling better by dinner time.

Things I would do different: I forgot to take my endorolyte pills before the race (they help with lactic acid and cramping) and I would ice bath and stretch before I get this sore.

Monday: short easy 4 mile run

Tuesday Workout - Spin

Today I was really worried about my legs being jello and sore...but to my surprise I felt great. I didn't have to take it easy on the climbs or slow down on the sprints. WOOT! I guess the ice bath, stretching and recovery drink did their job.

Tomorrow: speedwork

Little Red Riding Hood Century

The century went great. I posted the fun details on my other blog. But this blog is for even more details that I want to remember.

Nutrition wise I did cytromax in one water bottle and straight water in the other. I went through 5 water bottles total (2 cytromax). I did 1 1/2 packs of shot bloks (black cherry of course...yummy) and 2 accelgels (1 w/caffeine and 1 w/o). I tried to eat about every hour and drink about every 15 minutes. I also did 3 endurolyte pills two times (sadly I lost my awesome hammer pill bottle and wasn't about to stop to get it). I ate about half my sandwich with lots of pickles and some fritos (salt was very yummy) with a coke and half a cookie at lunch. I never felt like I was hitting the wall, I think I managed to keep ahead of it with hourly nutrition.

After the ride I stretched, drank a recovery drink (eundurox) and took a 15 minute ice bath. Today I'm not sore at all.

I'm going to try going for an easy run tonight then tomorrow is spin.

Wednesday Workout - Run

Today I did a very light run. I ran just over 3.5 miles at a 9:15 average pace. This is a rest week to get ready for the Century in 3 days.

Tomorrow - sleep in and rest my legs :)

Tuesday Workout - Spin

My legs finally felt fine while on the bike this morning. We did some great endurance interval sets followed by a 15 minute endurance hill climb. Hopefully the fact that my legs didn't burn means I'm rested enough for the century this weekend.

Tomorrow - easy run 4 miles

Saturday Workout - Biking

We needed to get in about 30 miles on Saturday so Timmy and I did Southfork. We only got half way up the canyon though because it was pouring rain and we were drenched and didn't want to go downhill on slick roads. As soon as we got out of the canyon the rain stopped. My legs were still really tired - I'm guessing from the 75 miler still which worries me a little.

Monday - easy run