Hello friends! Things have been quite busy around here with work and prepping for a trip to Disneyland this weekend keeping me on my toes!
The last time I checked in with all of you, I had just finished half marathon #12! In the week following Water to Wine, I focused on getting in some good recovery. With legs that felt mostly, or at least partially recovered, I spent the last week ramping up for Ragnar training. Because, you know, the thought of covering 18.7 miles in less than 30 hours is not at all nerve-wracking!
August 11 – Recovery day filled with LOTS of foam rolling and stretching.
August 12 – My coach asked for a bike commute, but I opted for 30 min on the bike trainer instead since my knee was still hurting and walking down stairs was rough. I wasn’t really up for carrying my bike down the stairs in Bart and having my knee give out on me.
August 13 - Knee felt much better so I did 6.9 miles of bike commuting.
August 14 - Went for a shake out run before work and had to cut it just a little short to get back to work for a meeting. I also somehow hit the pause button on my Wahoo app while I was running and didn’t get the full workout recorded. So I ran farther and longer (the plan was 40 min) but only recorded 3.39 miles in 32:00. I was happy with how my knee felt after beating up on it with the foam roller all week, and relieved that whatever craziness was going on had settled down. I rounded out the day with 5.9 miles of bike commuting.
August 15 - Full on rest day! Since I was struggling with getting in recovery time, I have decided not to bike commute on rest days, and I think it’s really helping.
August 16 - Back to the brick workouts! After cheering on The Town Half Marathon runners as they raced by our apartment, we headed out for our first brick workout in what feels like forever. We covered 13.84 miles on the bike in 1:06:24. From there we headed over to Athleta for the run portion, where we ended up just doing 20:00 to cover 2.08 miles…which was quite rough after the ride!
August 17 - Sunday Funday! I’m always happy when that’s on my schedule :).
August 18 - Rest day. I needed it before the beating my coach had in store for me!
August 19 - Bike commute for 5.9 miles. Matt picked me up at Bart so we could get the track workout in before it got too dark. Even still, we cut the warm up and cool down to 1/2 mile each. We did 3 x (800 at threshold, 400 easy, 400 hard) with a 400 m jog out in between. That was no joke a rough workout!! The first 800 was a little slow but my legs warmed up after that. Overall, we did 4.35 miles in 40:46.
August 20 - Mid-week brick…yikes! To get this one in, I timed my bike commute home (25 min) and then jumped on the trainer for another 35 min to get in 60:00 of biking. That was followed by 30:00 of running to get in 3.01 miles. My legs were pretty dead after all of that…and very happy to make it home.
August 21 - After working out the night before, I figured that a morning run would be great Ragnar training. So after biking to work, I switched shoes and headed out for a tempo run. I did 10 min warm up, 20 min at tempo, and then cut the 10 min cool down short because I needed to get to work. Overall I did 3.64 miles in 32:47. My legs were SHAKING when I finished! I wrapped up the day with an additional 5.9 miles of bike commuting.
August 22 - Rest day!!! Glorious, glorious rest day.
August 23 - Serious weekend workouts kicked in with a reverse brick Saturday morning. I headed out for a 7 mile run around Lake Merritt, which left me in struggle city. The plan was 4 miles easy with 3 miles building to 10K pace. By the time I hit 4 miles, I didn’t think I had it in me to pick up the pace, but somehow each mile continued to get faster (seriously, I must have been dying to finish) and I executed a solid progression run. I finished the run in 1:05:27. And then it was time to head out on my bike. I did the usual bike route out on the Bay Bridge (with shaking quads on some of the hills) for an additional 13.57 miles in 1:07:20. I have NO CLUE how I managed to get through all of the miles, but it felt pretty awesome to finish.
August 24 - The last thing I felt up to on Sunday morning was another long run…but that’s exactly what Coach had in store for me. Woof! I told Matt we were taking it slow – obviously! – and we headed out for 1:15:00 around Lake Merritt. The sun wasn’t out in full force yet, which made the run much more enjoyable compared to Saturday, and we were out a little earlier so we didn’t have as many people to dodge. When I started the run, my legs felt like they were at mile 20 of a marathon, and by the time I finished, they felt like mile 15. I’m going to call that a successful run! We ended up covering 7.28 miles at a much slower pace than Saturday :). And I’m sure none of you are surprised to know we passed out HARD both nights this weekend. Didn’t even feel the earthquake.
And now I’m off to finish up laundry and the rest of the typical weekend chores we couldn’t muster up the energy to complete yesterday!
Your Turn: Could you feel the earthquake? Have you ever done double weekend workouts?