four days till training starts

i spent the morning going over training plans trying to pick one to start next week.   i think i'm going with the runners world smart coach because it only has 3 days a week of running and i can cross train and rest for the other 4.  i followed this plan for rock & roll seattle but was really bad about getting my long runs in. this is probably why i fell apart and was done at around mile 19-20. 

 i really want to stick to the plan this time since vegas has a 4hour 30 min time limit.  this stresses me out because i need to cut out about 40-45 min to make it!! 

so this is what my days  look like for the next few months....

1 8/15 8/21 Rest / XT Easy Run Dist: 3 mi @11:35 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:57; Cool Rest / XT Rest / XT Long Run Dist: 8 mi @11:35 16 miles 2 8/22 8/28 Rest / XT Easy Run Dist: 3 mi @11:35 Rest / XT Speedwork Dist: 5 mi, inc Warm; 2x1600 in 9:23 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 9 mi @11:35 17 miles 3 8/29 9/4 Rest / XT Easy Run Dist: 3 mi @11:35 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:57; Cool Rest / XT Rest / XT Long Run Dist: 10 mi @11:35 18 miles 4 9/5 9/11 Rest / XT Easy Run Dist: 5 mi @11:35 Rest / XT Easy Run Dist: 5 mi @11:35 Rest / XT Rest / XT Easy Run Dist: 5 mi @11:35 15 miles 5 9/12 9/18 Rest / XT Easy Run Dist: 2 mi @11:28 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 9:56; Cool Rest / XT Rest / XT Long Run Dist: 12 mi @11:28 20 miles 6 9/19 9/25 Rest / XT Easy Run Dist: 2 mi @11:28 Rest / XT Speedwork Dist: 7 mi, inc Warm; 3x1600 in 9:18 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 14 mi @11:28 23 miles 7 9/26 10/2 Rest / XT Easy Run Dist: 2 mi @11:28 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 9:56; Cool Rest / XT Rest / XT Long Run Dist: 16 mi @11:28 24 miles 8 10/3 10/9 Rest / XT Easy Run Dist: 6 mi @11:28 Rest / XT Easy Run Dist: 5 mi @11:28 Rest / XT Rest / XT Easy Run Dist: 6 mi @11:28 17 miles 9 10/10 10/16 Rest / XT Easy Run Dist: 2 mi @11:21 Rest / XT Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 9:56; Cool Rest / XT Rest / XT Long Run Dist: 18 mi @11:21 27 miles 10 10/17 10/23 Rest / XT Easy Run Dist: 2 mi @11:21 Rest / XT Speedwork Dist: 8 mi, inc Warm; 4x1600 in 9:12 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 20 mi @11:21 30 miles 11 10/24 10/30 Rest / XT Easy Run Dist: 2 mi @11:21 Rest / XT Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 9:56; Cool Rest / XT Rest / XT Long Run Dist: 16 mi @11:21 25 miles 12 10/31 11/6 Rest / XT Easy Run Dist: 6 mi @11:21 Rest / XT Easy Run Dist: 6 mi @11:21 Rest / XT Rest / XT Easy Run Dist: 7 mi @11:21 19 miles 13 11/7 11/13 Rest / XT Easy Run Dist: 2 mi @11:14 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:39; Cool Rest / XT Rest / XT Long Run Dist: 20 mi @11:14 27 miles 14 11/14 11/20 Rest / XT Easy Run Dist: 2 mi @11:14 Rest / XT Speedwork Dist: 8 mi, inc Warm; 4x1600 in 9:06 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 12 mi @11:14 22 miles 15 11/21 11/27 Rest / XT Easy Run Dist: 2 mi @11:14 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:39; Cool Rest / XT Rest / XT Long Run Dist: 8 mi @11:14 15 miles 16 11/28 12/4 Rest / XT Easy Run Dist: 2 mi @11:35 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:57; Cool Easy Run Dist: 2 mi @11:35 Rest / XT Marathon Race Day Marathon @10:30 Time: 4:35:44 35 miles

hopefully i can speed it up a lil bit to finish in under

4:30.

so i posted pics from the warior dash but never wrote about what a blast it was.

we decided to all stick together as a group so we could take pictures and watch each other.  it was raining when we were waiting for our heat to start, but totally cleared up when we started.  i don't really see how you could run this for time because at each obstacle there is a pretty long wait.  the big wall climb was what i was most nervous for but it turned out to be a cinch:)

 i was expecting more mud through the whole thing. then we got towards the end and i realized it was all there:) the deep mud was super hard to run in and i was glad i took the advice to tie my shoes really tight!! people were losing them left and right. it's  definitely best to wear minimal tight clothing.  my spandex shorts were sagging by the end.  a drawstring is a MUST!!

 we saw someone with a broken wrist from this obstacle

lots of bloody knees after swimming through the waist deep mud pit with big boulders on the bottom!

it was soooo fun and i can't wait to do another!!