Fuel SMART,Train HARD, Run FAST.

jrp 7:57ap

Windy 8 miler 8:40’s

speed workout today 

2 mi wu + plyometrics

1 mi @ 6:35

4x400 @ 6:07

400 jog + 1 min to bend over and hyperventilate

1mi @6:35

2 mi cool down

I knew it looked easier than it was going to feel today. I’ve learned better on this plan. None of it felt enjoyable which means it’s probably working. 

Like my brother used to tormentingly say, “Do you want a cookie or a medal!?” 

Both, please. 

*Word of the day: tormentingly

Scheduled rest day. The only day I actually feel like running:)

Snow day, kids are home.  We got around 16-18 inches in less than 24 hours. Just when I thought spring was right around the corner. Let it be known I’m officially ending my bets on the groundhog. 

We spent the day making forts (I just encouraged and clapped), knocked heavy snow off the trees, and cleaned the house. 

 Today was a tempo day which felt more like a mental effort than a physical effort. I haven’t been getting much sleep the last week and took some melatonin last night. This morning felt like I had a hangover. So tired! Funny bc I was just telling Steve that I didn’t think it really worked, and here I am. 😴 

Progressive miles @ marathon pace effort. That felt pretty hard to do. I would have liked to be a bit faster but honestly anything under 8:40 felt more taxing today. Good job, Tara.

2 mi wu

progressive 5 miles @ 7:41, 7:35, 7:23, 7:15, 7:13

1 mi cd

I did a poor job of managing my time this morning. Carpool and dentist appointments left me with just enough time to fit 5 miles in before hanging up the towel. 7:54 ap.

Long run scheduled for tomorrow. 

My right hamstring and glute is getting really tight this week, my right knee is stiff and my R shin was starting to get bothered during yesterday’s workout. The right leg needs to be cut off. I see no other solutions. Joking aside I’m obviously weaker and need more hip work and single leg squats. My Garmin pretty much knows everything and even shows a slight favor on my left leg, so I guess I just dx the issue. Work harder, Tara.

Super solid run today at Jeremy Ranch. The track was pretty decent. Temps read 12 with a -2 feel with wind. Yikes! Ran up 3.5mi to the ranch and back twice to get the mileage. The return each way pretty hard from the cold wind and it was more uphill. Tried hard to not let my HR get too high during those particular miles but it inevitably would climb 80-85% then return to 70% ish. Who cares. Happy with the run.

Decided to go give the oval a try since I’ve never run there before. The commute on the roads was not great but glad I went. The ROTC was doing a timed 2 miler which was fun to see. Things feel good today, ready for speed tomorrow. 7:35-45

2 mi wu

5x1.20 mi @7:00ap

400m jog in between 

2 mi cd

I read a study that showed when training for an endurance event, tempo intervals are most effective in a sweet spot of 8 mins. Today the schedule called for 6x1 mile intervals so I just extended the workout running time to 5x8:15 mins. 

My legs post workout are sore, but no niggles! My R glute and hamstring weren’t bothered due to daily deep tissue massage. That’s been gold in the recovery process while trying to compound fatigue.

Grandeur. So much wind and snow! The last climb was nuts with the new route. Fun actually running  with Scott and Wess on the way down. 

8 on JRP. Super icy.

JRP. Felt tired and sluggish, especially the last few. Woof!

6.5 JRP. So icy I took a hard spill. Send flowers and sympathy. 

Then drove to Heber and went cross country skiing for my first time. 3 miles and lots of falls. So hard!

Sick

Easy 7mi at home

2 mi wu

3 mi @ 7:12ap

800m jog

4x800@ 6:30ish (3% incline)

400 jog

3x3 mi @ 7:12ap

1 mi cd

Today’s workout didn’t feel as hard as I expected. I’ve been sick the last few days and expected to have no energy, but the rest was so good on my legs. HR stayed around 80-85% during efforts. Actually felt great today. Legs started to get cramps towards the last mi of workout and I didn’t take anything but water. I’m feeling solid so far in my training.

Crazy morning. Had to cut my run early since Steve is on call and needed to drive kids. I came home and finished the rest. My boys are sick with croup. I’m relieved I didn’t get the worst of it earlier this week! Felt tired today as expected on today’s run, but mostly my R hamstring is aggravated. Working on covering the distance in tomorrow’s long run. My plan actually says those exact words. I remember reading that earlier in the month and thinking, okaaay. I stand humbled.

 Ran down Suncrest for a few downhill miles, then hooked onto the Murdoch trail for some flat miles. My legs are exhausted after this week. Today felt exactly how they were supposed to feel, exhausted. It’s always a treat to come home and look at my running data, especially from my Garmin. It always tells me I did a bad job and I’m losing my fitness. Haha 

Easy 8.5. Ready for tomorrows workout!

Wu 1.5 mi

3X2 mi@ 7:10, 7:00, 7:10, 6:55, 7:10, 6:50

800 jog

6X 400 @ 6:00 (-3%)

400m uphill jog

800m@7:15ap

1mi. CD

It was hard, they always are. I felt tired after the frist mile in the set but went into robot mode.

13 miles, 7:28ap 

Rest day. I’m feeling really good. Usually I’m so ready for rest days, but my body wants to run! Good sign things are moving in the right direction! 

2 mi uphill wu 

8 mi progressive 

First half uphill with a nice headwind, second half downhill with also a nice tailwind.

Since it was a little more hilly of a route with the added wind, I went by feel for the pace. Plan called for 8 mi @mp+20 sec, working down 10 secs every two miles. Started at 7:30 and ended at 7:00 (perceived effort) and I hit really close going off my GAP despite my watch spits. That pretty much tickles me bc it felt like a guessing game with the wind factor. Really wasn’t too tough of a workout compared to others, but very good mentally. Those are always good deposits for the brain.