Hello friends! It’s been a while, eh? Life has gotten super crazy since coming home from Ragnar and despite my half written posts (yes, I have several that I’m still attempting to finish!), I wanted to do a quick catch up on everything before heading to Florida later this week!
9/8 – Rest day with 6.9 miles of bike commuting.
9/9 – Bike commute for 6.9 miles plus a track workout. Did 1 mile warm up, 3200 & 1600 building from race pace to threshold, 2 x 800 at threshold, 1 mile cool down. This was a TOUGH one. Total of 6.03 miles in 51:23. I was also supposed to do 45 min of core work, but didn’t have the time or energy to get it in.
9/10 – Another day of bike commuting for 6.9 miles plus an additional bike workout. I did a 10 min warm up, 2 x 10 min at 90 cadence, 10 min build to race pace effort, 10 min easy (twice), with a 10 min spin out at 95 cadence. Altogether it was 1:20.
9/11 - Last day of bike commuting for the week for another 6.9 miles. And then one of the toughest workouts as one of my last major workouts for the year. I started with 10 min easy running followed by 20 min at tempo. Then I did 3 (out of 5) hill repeats for 3 min of climbing, running back down, and resting for 30 seconds. It. was. brutal! And I was dripping sweat! I ran a cool down back to work. Overall I did 5.68 miles in 50:47.
9/12 - Recovery day!
9/13 - Last big training run before Ragnar! I covered 10 miles around Lake Merritt in 1:39:53. It was slow and steady (my legs were totally dead from the week) but I got it done.
9/14 - Two hour brick for my last brick of the season. I started with the bike, 1:35:48, which included a spill at a stop light. So embarrassing! I think I biked about 19.66 miles. And then I headed out for 30 min run and ended up covering a total of 22.75 miles.
9/15 - Rest day!
9/16 – Bike commute for 6.9 miles. I then did 30 min of stretching at night (opting out of the strength portion).
9/17 - Another day of bike commuting for 6.9 miles. I had a 40 min easy run on the calendar but didn’t have the time to get it all in so I ended up doing 2.11 miles in 20 min.
9/18 - I was supposed to do 30 min of strength and stretching, but I ended up spending the night packing for Ragnar instead.
9/19 - Ragnar!!! I’m working on writing a recap from the weekend…I promise it’s coming! But quickly, my first two combined legs were 8.4 miles in 1:22:22. It was one hell of a leg! My third leg was 4.7 miles in 41:08. As you soon read (I hope), I had “9 f’ing kills.”
9/20 - After perhaps maybe 3 hours of very off and on sleep, my fourth leg was 8.3 miles in 1:14:49. This was quite rough, but it was beautiful!
9/21 - Recovery day…with lots of sleep!
9/22 - I was supposed to bike commute, but I was too tired to pull that one off. And quite ill (I’d spent the night puking and my stomach was still pretty upset).
9/23 - I did actually bike commute, covering 6.9 miles. I then skipped the core/stretching for the night since I was busy getting work done for some meetings last week.
9/24 - Bike commute for 6.9 miles. And then my first run since Ragnar. I did 3/4 mile warm up, 15 min fartlek with 3 min steady and 2 min easy, and then 3/4 mile cool down. I just let my legs dictate the pace on this one. It was tough but I covered 3.16 miles in 29:35.
9/25 - I was supposed to bike commute and do 30 min of stretching/core work but neither one happened.
9/26 - Rest day.
9/27 - Last long run before my next race! I headed out for 6 miles around Lake Merritt to discover that my legs are still quite tired from Ragnar! I ended up finishing in 59:28. And it was not easy. I did 4 miles easy with 2 miles building to a faster pace. Ouch!
9/28 – I had an hour of stretching and core work on the schedule but I spent the day getting work done instead. Oops!
I’ll try to check back in later this week with an update on where things are with training/racing, and where I’m headed. But first, I need to get some sleep to help get over some crazy illness that of course flared up right before vacation!
Your Turn: How has your training been going? What races do you have coming up? Will you be in Florida for the Tower of Terror 10 Miler this weekend???