[S]he Conquers Who Endures

Technical trail run. Fun, easy pace to shake out my racing legs. The terrain was pretty difficult to maneuver on sore legs, but my legs felt good at the end of the run. Early morning runs are so rewarding!

Easy run! Was easy!! Rolling hills, my training program said to target 8:45s pace, my AP was 8:36 min/mi. I felt like I was a puppy galloping in the meadows. Normally this pace feels so much harder!! I'm one happy runner right now. :) Can't wait for my first ever set of hill repeats tomorrow! Got my hill in sight...

PM Crossfit.

3x5 front squats (max: 88 lbs)

WOD: 6 rounds for time

20 yd overhead carry (43 lbs)

10 power cleans

20 yd overhead carry

20 deadlifts

This felt good! Good work on my core and upper body. :) 

I love hill repeats!!! I took a hilly course out to this really steep (for me) hill. Then ran up and down that hill 4x. The first repeat didn't go so well. I got 60% up the hill then had to walk cause I went out way too fast. I tried sprinting down the hill to work on breaking down my quads (simulate Steamtown), then 3 times up no stopping!!! :) According to my watch the elevation gain was 112 ft over 0.25 miles. The smaller hills on the way back after the repeats felt like cake and I pulled a sub 8 mile at the end of my run. Awesome workout!!

PM Crossfit

Ring rows

WOD: Helen

3 rounds for time

400 m run

21 kettlebell swings (25 lbs)

12 pullups (green band)

Time: 8:38 (1st place in class!!!) 

Recovery run. According to my training schedule for running a 3:30 marathon, I should be running recoveries at a 8:45 pace. This is the 2nd recovery run this week that I have to consciously slow myself down! Only a month ago I was running recoveries around a 9:00 pace. What is happening?? It seems like every good race I run drops my training paces a good amount. Why does one run have that much of an effect? Is that mental? 

Finished up this morning's workout with 5 mins of planks and some ab work. 

PM Crossfit: 3rds FGB format (one exercise for one minute followed by one minute of rest at the end of the round)

situps

box jumps (20")

sumo deadliest high pull with kettle bell (30 lbs)

row for calories

pushups 

Score: 406! Highest for the day of everyone by 7!! :) 

Don't even look at my sleep time!! I ate terribly yesterday too. I knew this run was going to be tough because of it. I ran with my cousin and we decided to take a slightly different route which meant 2 added hills in the beginning, and a terrible hill and steady climb in the middle! After box jumps and hill repeats this week, my calves were spent. I got a pretty strong urge to stop, but didn't. I felt pretty good about my self for completing a decent run despite the circumstances. I'm excited to go back to Flatlandia (aka Chicago) and test out my new legs! AP 8:06 min/mi

Wow! I paced the 8:30s of my running group for 9 miles. It was hard maintaining an 8:30 pace we probably did closer to 8:25 pace. After we dropped a runner a new running friend who is also trying to BQ ran the last 6 with me. We ran the last 6 at BQ pace accidentally!! It wasn't super easy but we were still able to talk a little bit. This run was a PR for me. According to my records, my fastest 15 mile training run was a 9:40 pace. Today's run was a nice 8:13 pace!! Wowza!!! Oh, and 55 miles is by far my longest mileage week EVER!!! I feel so great! I really want to race the last 6.2 miles at Steamtown, not just survive!!! :)