Lasso'd the Yasso's.....

After our triathlon last Sunday, this recent week was supposed to be a "recovery" week---like everything else, it's all relative. Nothing is easy when it comes to IronTeam training. The biggest challenge this week was completing the run marker, which consisted of the Yasso 800's, which is supposed to predict your marathon time based on how fast you run 800 meters (2 laps around a track or 1/2 of a mile). You are supposed to run ten 800s at threshold pace (meaning as fast as you can go) with a four minute break between each 800. No way would I do this by myself---If alone, I would have ran 3x 800 and called it a night. As with many of my teammates, peer pressure is a good incentive to show up and do the entire drill. So on Thursday evening, 6 of us met at the DVC track to take on the Yassos. Since I have hardly run since New Years Day, it was a tortuous exercise---but surprisingly my times were fairly consistent and not as bad as I thought: 4:42; 5:00; 5:02; 5:28; 5:12; 5:27; 5:17; 5:23; 5:39; 5:21 for an average of 5:15. The good news is that Coach Simon bumped my VDOT score from 26 to 28---meaning that my predicted 5K pace is now 10:46/mile and my full marathon pace is 12:26/mile...... A shout out to Jen Jay for getting our butts to the track and to Ellen for running with me and then cheering the team to finish the Yassos!

On Saturday, our team met at Sports Basement in Crissy Field for a 1.5 hour run, a strength/core workout with the TRX, and a workshop on wetsuits and nutrition. It was a beautiful San Francisco morning--no rain, some fog which burned off by late morning. Coach Simon was merciful and allowed us to run at our easy pace, so I ran 6.1 miles in 1:18:22.

Working out with the TRX was not so easy....as you can see, it looks like a torture device and it IS! Coach Doug is the TRX guru and said that he was going to take it easy on us, so the workout would mostly be stretching...HA! Yes, we did stretch (the last two exercises), but most of the workout was a combination of core, strength and balance.

I was going to do the bike marker today, but just needed a day off. My quads and hamstrings were sore, plus I just felt "a quart low"---so spent the day touring around Sonona County and Healdsburg, enjoying the sites and food!