Turns out we were all still in quite the patriotic mode for July 5th too.
Something rare happened yesterday. Two of my brothers (one lives in Kentucky and the other in Arizona) and their families were in town visiting yesterday. My mom and dad had 13 of their 19 grandkiddos over, it was quite the party.
Fun fact—> my nephew in the below picture just joined the cross country team. He has been really enjoying running lately and today we are going to go on a 4 mile run together! His dad was a really speed cross country runner in high school so I am really excited to see how he does!
For dinner we went over to my sister’s house for a bbq. My brother from Kentucky brought his special seasoning all of the way from Kentucky for the occasion. We take our seasonings pretty seriously around here.
The other star of the show. If you have never tried grilled pineapple then it is your homework to do so immediately.
My sister and her husband always put together an amazing meal.
The kids just chilling in the backyard.
And my secret recipe of Rice Krispy Treats for dessert—> Extra butter, extra marshmallows and not so many Rice Krispies make them extra good!
7:25 pm Sunday night. 4th of July weekend wiped us out.
St. George Marathon Training Week #3 (less than three months to go:)
This last week was a tough one. We are on a 3 week buildup followed by a 1 week recovery plan. This last week was the third week in the buildup so there was a lot of speed/hills (for me) in there. I’m also taking time off from teaching spin classes until after my marathon. The running workouts are getting longer and harder and I am really wanting to use any babysitting time I can for my runs outdoors and bootcamp rather than spin:) Running is the priority now and if my coach has me incorporate cycling into my training then I will just use my spin bike at home.
Monday: Treadmill… 11 miles @ 7:25 pace. Full workout HERE. Steady state, tempo, tempo interval and cruise interval paces involved.
Tuesday: Lactate threshold test—> 30 minute time trial outside and on a flat course. I completed 4.56 miles in this time. 6:35 average pace. This run was really hard for me. It was hot and I didn’t sleep very much the night before. Bootcamp afterwards.
Wednesday: Treadmill HILLS!! 20 minutes of easy running. 5 sets of: 90 seconds at 6% grade at 6:55 pace, 1 minute at 0% grade at 8:30 pace, 1 minute at 7% grade at 6:55 pace, 2 minutes at 0% grade at 8:30 pace. 20 minutes of easy running. 9 miles total.
Thursday: Tempo Intervals outside! 10 miles @ 7:11 average. 1 mile warm-up, 3 x 15 minutes @ 6:30-6:45 pace with a 4 minute recovery between each interval, 1.5 mile cool-down.
Friday: Yoga, squats/lunges and core work.
Saturday: 14 mile long run. 2 miles at around an 8:00 pace, 10 miles at 7:06 average pace, 2 miles at around an 8:24. I made sure to include hills in my route and practiced hydration during the 10 tempo miles with gatorade. It is always amazing how much a little gatorade boosts me up during a run. It is obviously because of the sugar in gatorade but also I think the placebo effect—> I expect it to give me some awesome energy so it does.
48.5 miles total!
The focus of this upcoming week will be recovery. Mileage and intensity will be cut way down so that my body is rested up and ready to go hard again for the following three weeks.
What was your best run last week? Anyone run any races over the weekend? How’d it go?
Favorite bbq foods?
Who has a July birthday? What day???
What are your running goals for this week?
-To take recovery seriously:)