Today's goal: 1 mile easy, 5 miles run @ tempo pace. I've got the easy part down, except I realized today I was running at around 10'20", which is pretty slow these days for my easy part. But again I struggled with picking up the tempo pace. I was struggling to maintain a sub-10 minute pace, which is fairly far from my tempo pace goal. It was quite toasty today, probably approaching 80, so I'm sure that had something to do with it. And it definitely took at least 3 miles to get my muscles to relax a little.
I'm wondering if my serious dearth of high-cadence cycling these last several weeks (months maybe) is really starting to affect my turnover and speed. I've really got to figure something out or suck it up and go to the gym I don't like.
In addition, the arch pain (plantar fascitis, I assume) in my left foot acted up, so I stopped running at about 5.3 miles. It had been hurting for several miles, but no worse than walking, so I kept going. However it was getting worse and I was worried about altering my stride. Luckily I have an appointment with Rosie tomorrow, and hopefully she will be able to work it out for me. I've had this crop up several times in the past but usually the pain starts after I've stopped running and is solved with only about one ice session.
I also discovered that the Lululemon down the street has a Wednesday night running club and free yoga on sundays. I just might have to check this out.
Thursday, March 31, 2011
Week 14 XT#1
Pilates for the third week in a row. I know I've been saying I didn't like it, but this class I actually saw real improvement! Even the instructor noticed. It was not a private session this time, but with two other women. Maybe pilates is something I should consider keeping up with, although I'm not sure if there's a cheap alternative out there. After my Groupon is over, I'm not prepared to pay $35 per class.
I also ran home, about 2 miles.
I also ran home, about 2 miles.
Week 14 Key Run #1
Today's goal:
After 8 x 400, I decided I needed to get going and I would just run 2 more 2-minute interval paces on my way home. Never as good as the track, but satisfactory.
However I am now more convinced that the track is not really 400m. NikePlus is clocking it at about 0.2 miles currently, although it was clocking four laps at 0.9 miles earlier. So I'm running my laps in approximately 1'50" but I'm guessing I'm not really pushing myself enough.
- 10 minute warm-up
- 10 x 400 (400m RI)
- 10 minute cool-down
After 8 x 400, I decided I needed to get going and I would just run 2 more 2-minute interval paces on my way home. Never as good as the track, but satisfactory.
However I am now more convinced that the track is not really 400m. NikePlus is clocking it at about 0.2 miles currently, although it was clocking four laps at 0.9 miles earlier. So I'm running my laps in approximately 1'50" but I'm guessing I'm not really pushing myself enough.
Sunday, March 27, 2011
Week 13 Summary
This week I accomplished:
- 3 Key Runs totaling 29 miles!
- An addition 3 miles or so of running, bringing my weekly total over 30, probably for the first time ever!
- 1 pilates session
- 20 minutes of yoga
Week 13 Key Run #3
This was a big one - 18 miles! The longest I have ever run (again, not counting that time I ran-walked somewhere between 18 and 19 miles). I had been planning to head out to the canal paths in Walnut Creek (where I worried I would die of boredom), but then I discovered that the Oakland Marathon was in town - and it went right by our house! So after battling a fierce case of Catholic Guilt, I decided to jump in. I joined slightly before mile 5, the closest point to our house, and followed the course to mile 23.
I loved it! Oakland came out in force to support the runners. There were so many different people in so many different communities. I saw so many parts of Oakland I had never seen before - didn't even know there was a Hispanic section. There was no shortage of volunteers, and they were all super friendly. People hung out in the towns, in their front yards, at the corners. Some communities were less involved than others. In one, some young men on the street asked, "Is this for breast cancer or something?" The lady in front of me responded, "No, it's for Oakland." This made their day, I think: "Fuck yeah, for Oakland!" they repeated a few times. It was great to see the community pride.
I of course continued to feel guilty the whole run as policeman stopped traffic for me and the residents cheered me on. So to return the favor that Oakland paid me, I decided I would make a donation to one of the race charities. I figured there would only be one, but it turns out that besides TNT and DetermiNATION, there are EIGHT local charities that all had fundraising programs and came out to volunteer at the race. Talk about community support! Now I have to figure out where I want to put my money.
I also ran into the TNT cheering squad at my mile 14.5 or so, and they were fantastic as always. They gave me so much encouragement and showed me to the food table where I suddenly discovered how hungry I was and devoured a chocolate chip cookie. I'm so honored to be part of the TNT family, where they don't forget you no matter how long you've been away!
After that I plowed on through my last 3 miles and ended my run along a familiar stretch of Lake Merritt, by my old employer. 18 miles down! It certainly wasn't easy, but I made it through. And I learned that I need to eat more on these long runs to keep my stomach happy. Only one more long run (that is, more than 13 miles) until the Marathon. I realized again that perhaps I erred in choosing a marathon where there won't really be spectators and community support, but hopefully the scenery will make up for it.
Anyway, my NikePlus tracked 17.5 miles, but I trust the race, and figured I hit about 18.2 in 3 hours! Whoops - that is much faster than my training pace goal of 10'22". I blame my NikePlus which was showing me slow times since it didn't think I had run as far. Oh well. I could barely walk after I stopped running, and my right foot has developed a mysterious pain, but all in all, it could be much worse.
Thank you Oakland!
I loved it! Oakland came out in force to support the runners. There were so many different people in so many different communities. I saw so many parts of Oakland I had never seen before - didn't even know there was a Hispanic section. There was no shortage of volunteers, and they were all super friendly. People hung out in the towns, in their front yards, at the corners. Some communities were less involved than others. In one, some young men on the street asked, "Is this for breast cancer or something?" The lady in front of me responded, "No, it's for Oakland." This made their day, I think: "Fuck yeah, for Oakland!" they repeated a few times. It was great to see the community pride.
I of course continued to feel guilty the whole run as policeman stopped traffic for me and the residents cheered me on. So to return the favor that Oakland paid me, I decided I would make a donation to one of the race charities. I figured there would only be one, but it turns out that besides TNT and DetermiNATION, there are EIGHT local charities that all had fundraising programs and came out to volunteer at the race. Talk about community support! Now I have to figure out where I want to put my money.
I also ran into the TNT cheering squad at my mile 14.5 or so, and they were fantastic as always. They gave me so much encouragement and showed me to the food table where I suddenly discovered how hungry I was and devoured a chocolate chip cookie. I'm so honored to be part of the TNT family, where they don't forget you no matter how long you've been away!
After that I plowed on through my last 3 miles and ended my run along a familiar stretch of Lake Merritt, by my old employer. 18 miles down! It certainly wasn't easy, but I made it through. And I learned that I need to eat more on these long runs to keep my stomach happy. Only one more long run (that is, more than 13 miles) until the Marathon. I realized again that perhaps I erred in choosing a marathon where there won't really be spectators and community support, but hopefully the scenery will make up for it.
Anyway, my NikePlus tracked 17.5 miles, but I trust the race, and figured I hit about 18.2 in 3 hours! Whoops - that is much faster than my training pace goal of 10'22". I blame my NikePlus which was showing me slow times since it didn't think I had run as far. Oh well. I could barely walk after I stopped running, and my right foot has developed a mysterious pain, but all in all, it could be much worse.
Thank you Oakland!
Week 13 XT#2
Since Saturday brought rain and Sunday promised at least a brief reprieve, I decided to hold off running until Sunday. I didn't want to do anything to strenuous the day before though. In addition, my legs were feeling a bit stiff. So I popped in the old Rodney Yee yoga video and dove in. (And reminded myself how much more I enjoy yoga than pilates.) However, about 20 minutes in the arch of my left foot started bothering me, so I quit for the day. No need to aggravate a potential case of plantar fascitis the day before a long run. So anyway, 20 minutes of exercise!
Saturday, March 26, 2011
Week 13 Key Run #2
Well today I went for a 6 mile run after work, with the middle 4 at tempo pace. I just ran through the neighborhoods in Berkeley and over into Rockridge. Gosh my calves were so tight on the hills, I was dragging! I kind of remember this happening last week after pilates. I'm not sure what that class is doing to my legs because we mostly work on core, but good grief. I need to remember not to do pilates before any long runs.
I tried to hit the tempo pace, but I was definitely slow where there were hills. I think I made up to some extent on downhills and flat ground toward the end. However, the last mile of the run (non-tempo) I'm sure was super slow. I was just done for. I finished the 6 miles at 9'55". Dragging. Gotta get these muscles loosened up.
I tried to hit the tempo pace, but I was definitely slow where there were hills. I think I made up to some extent on downhills and flat ground toward the end. However, the last mile of the run (non-tempo) I'm sure was super slow. I was just done for. I finished the 6 miles at 9'55". Dragging. Gotta get these muscles loosened up.
Week 13 XT#1
Pilates again, so really strength training. But I did run the two miles to the gym, and at least one of the miles back. In the rain. Good times! My back was killing me the next day - I thought pilates was supposed to be good for you! But I did get another private session. I feel so guilty having spent so little on a Groupon and getting these private sessions. Oh well. Lucky me!
Week 13 Key Run #1
Today's goal:
Either way, my first four laps came in under 8, and I think all my laps were under 2'08", except possibly for the ones where I accidentally turned off my splits on my phone. Maybe not perfect, but a good effort at least.
- 10 minute warm-up
- 3 x 1600m (400m RI)
- 10 minute cool-down
Either way, my first four laps came in under 8, and I think all my laps were under 2'08", except possibly for the ones where I accidentally turned off my splits on my phone. Maybe not perfect, but a good effort at least.
Week 12 Summary
This week I accomplished:
- 3 key runs totaling approximately 27 miles
- 1 pilates session
- 1 XT: cycling
Week 12 XT#2
I finally did two cross trainings in one week. It has been so long! Not sure why I've become such a slacker. Anyway, Sunday evening Matt and I went to the gym and I did a 45 minute bike workout. On a terrible, terrible bike. The 24 hour Fitness in Berkeley sucks. Not even a spin studio. Come on...
Sunday, March 20, 2011
Week 12 Key Run #3
Today's goal: 13 miles at PMP + 10 seconds, or 10'02". It was supposed to rain all weekend, so I was already depressed about the run. I woke up Saturday and it was raining. I checked the weather - Sunday didn't look better. I checked the Doppler radar, and it appeared there might be a break around 10:30. Normally this is extremely late for me to go out for a run, but I figured it would be better than getting poured on. I decided to head back out to the Lafayette-Moraga Regional Trail because I didn't figure it was a good day for a trail run. And I decided to drive so I didn't have to be soaking wet and freezing cold for at least a half-hour post run on my trip home. So glad I made that decision.
It poured my whole drive, but turned into a sprinkle when I got to the parking lot, so I headed out. It was cold and sprinkling fairly hard though, so I started out running too fast. I always run too fast in the rain - I think maybe I will be able to finish faster, but it always catches up with me later. For the first 3 miles I headed on a southern out and back I hadn't completed before, and the scenery did not disappoint. For the other 10 miles I headed on a northern out and back on the route I had completed last week. Some times it didn't rain, sometimes it sprinkled, but toward the end it pretty much poured. The last 5 miles were uphill (gradual at least), into a head wind, and my hands and wrists were in pain from the cold. I was quite miserable by the last three miles. The first half of my run was closer to a 9'30" pace, while the second half was closer to a 10'30" pace. I managed to finish under my goal pace, at 9'55".
I completed 13.1 miles in 2:10, which is faster than three of my actual half marathons. The first part before I settled in was rough, miles 3-7 I was cruising, but 8-13 were rough and cold. It was definitely not easy.
Luckily I had brought some clothes to change into in the car, and with the heat blasting I was able to start feeling my hands again. I became comfortable enough to successfully choose beer at BevMo on the way home, although the selection definitely tilted dark.
It poured my whole drive, but turned into a sprinkle when I got to the parking lot, so I headed out. It was cold and sprinkling fairly hard though, so I started out running too fast. I always run too fast in the rain - I think maybe I will be able to finish faster, but it always catches up with me later. For the first 3 miles I headed on a southern out and back I hadn't completed before, and the scenery did not disappoint. For the other 10 miles I headed on a northern out and back on the route I had completed last week. Some times it didn't rain, sometimes it sprinkled, but toward the end it pretty much poured. The last 5 miles were uphill (gradual at least), into a head wind, and my hands and wrists were in pain from the cold. I was quite miserable by the last three miles. The first half of my run was closer to a 9'30" pace, while the second half was closer to a 10'30" pace. I managed to finish under my goal pace, at 9'55".
I completed 13.1 miles in 2:10, which is faster than three of my actual half marathons. The first part before I settled in was rough, miles 3-7 I was cruising, but 8-13 were rough and cold. It was definitely not easy.
Luckily I had brought some clothes to change into in the car, and with the heat blasting I was able to start feeling my hands again. I became comfortable enough to successfully choose beer at BevMo on the way home, although the selection definitely tilted dark.
Week 12 Key Run #2
This week marked my longest mid-week run - 9 miles, with a goal pace of 10'47" - this is just 5 seconds faster than my goal pace of 9'52", and slower than my tempo pace, but 9 miles is a long tempo run. I decided to take the shuttle down the hill, and then run through Berkeley out to the Marina and Cesar Chavez State Park and back. What a good idea! Although 2/3 of my run was on city side streets, the middle part around the edge of the park with gorgeous bay views was fantastic.
As a result of my downpour-infused run on Tuesday, my running jacket and hat were still soaking wet, so I had to go with a headband and sunglasses. I was actually starting to wheeze before the half-way point on this run, and I finally decided maybe the sunglasses were cutting off some of my airway at the bridge of my nose. So I went sunglass-free on the way back, and I definitely could breathe better. Not sure if it was a coincidence or not, but I may have to buy a second running hat.
I ended the run with a 9'50" pace, so I didn't quite make my goal, but I am pretty happy with it. This also didn't include two stops for drinking water and nose blowing and the whole removing sunglasses escapade. Anyway, it was tough, and I pushed it, and I feel pretty good about it. I don't normally run that kind of miles after work - I much prefer to do so in the morning on a weekend.
Glad to have found the gorgeous new scenery though.
As a result of my downpour-infused run on Tuesday, my running jacket and hat were still soaking wet, so I had to go with a headband and sunglasses. I was actually starting to wheeze before the half-way point on this run, and I finally decided maybe the sunglasses were cutting off some of my airway at the bridge of my nose. So I went sunglass-free on the way back, and I definitely could breathe better. Not sure if it was a coincidence or not, but I may have to buy a second running hat.
I ended the run with a 9'50" pace, so I didn't quite make my goal, but I am pretty happy with it. This also didn't include two stops for drinking water and nose blowing and the whole removing sunglasses escapade. Anyway, it was tough, and I pushed it, and I feel pretty good about it. I don't normally run that kind of miles after work - I much prefer to do so in the morning on a weekend.
Glad to have found the gorgeous new scenery though.
Wednesday, March 16, 2011
Week 12 XT#1
Well - turns out I can't really call today's workout cross-training. I finally redeemed my Groupon for pilates and was lucky enough to be the only person in the mat class tonight. Pretty awesome since I have never ever done pilates before. Apparently the class size is typically capped at 3-4 people, so nothing like the masses of people at the 24 hour fitness yoga classes I have attended.
I can't say I enjoyed pilates as much as yoga, and it certainly did not give me an aerobic workout as yoga can. But I can definitely see how it's good for my core. Probably should count it as strength training rather than cross training. Since the class is not until 7:15, perhaps in the future I'll do some aerobic activities before class instead of watching Glee.
I can't say I enjoyed pilates as much as yoga, and it certainly did not give me an aerobic workout as yoga can. But I can definitely see how it's good for my core. Probably should count it as strength training rather than cross training. Since the class is not until 7:15, perhaps in the future I'll do some aerobic activities before class instead of watching Glee.
Tuesday, March 15, 2011
Week 12 Key Run #1
Wow. I don't think I have ever been so wet in my life. Except maybe swimming. In the pouring rain, I ran 1 mile to the dirt track, and proceeded to do the following workout - straight through mud and huge puddles: 1K, 2K, 1K, 1K (400m recovery). I'm not gonna lie - I was nowhere near my interval pace. (What else is new?) But I figure maybe it's harder to run fast through mud, and I probably ran more mileage by dodging puddles before I gave up and sloshed on through. I completed the workout by running home, totaling approximately 6 miles.
I wore my hat (mm, tasty sweat), running shorts, sports bra, tech tee, camelbak, rain jacket over everything. The only thing that didn't end up soaked was my butt. I had to take off my jacket, hat, backpack, and shirt off outside the front door and ring them out. Awesome. I don't know how my shoes will EVER dry out.
Still, it was kind of neat. Most of the time I was the only crazy person on the track, alone in the mist. I think four other people showed up at some point for a couple laps each. I didn't think I was that cold until I got home and could barely operate my keys or phone. Oh well.
You gotta do what you gotta do.
I wore my hat (mm, tasty sweat), running shorts, sports bra, tech tee, camelbak, rain jacket over everything. The only thing that didn't end up soaked was my butt. I had to take off my jacket, hat, backpack, and shirt off outside the front door and ring them out. Awesome. I don't know how my shoes will EVER dry out.
Still, it was kind of neat. Most of the time I was the only crazy person on the track, alone in the mist. I think four other people showed up at some point for a couple laps each. I didn't think I was that cold until I got home and could barely operate my keys or phone. Oh well.
You gotta do what you gotta do.
Monday, March 14, 2011
Week 11 Summary
This week I accomplished:
And since I ran my long run yesterday, I took today off, which does not bode well for Week 12. In better news, now that we live in the East Bay, I signed up for my groupon pilates sessions - the next four Wednesday evenings. So hopefully I'll get some good core and strength in. And I'd like to do some cycling as well.
- 3 Key Runs totaling 28 miles
- and that's it...
And since I ran my long run yesterday, I took today off, which does not bode well for Week 12. In better news, now that we live in the East Bay, I signed up for my groupon pilates sessions - the next four Wednesday evenings. So hopefully I'll get some good core and strength in. And I'd like to do some cycling as well.
Week 11 Key Run #3
16 miles! OMG!
So aside from that one time I ran-walked 19 miles, this is the farthest I have ever run. And run it I did. I don't think I really walked any of the hills (850 feet elevation gain), although perhaps I have forgotten. And I completed the run right on target pace: 10'22" with a goal of 10'22" to 10'37". Hmm... that might not be right. I ran to 16.5 miles on my NikePlus for good measure, and I mapped it to be around 16 miles. But that would make my pace 10'41", or slightly higher than my target pace. Oh wells. It does include a few minutes of stopping to pull my water bottle out of my backpack. I really must get a bladder.
I ran the Lamorinda Trail Loop on the other side of the hills here. Turns out to be more of a bicycle loop than a runner's loop. Many of the miles in the first half were sidewalk-less, so I just ran in the bike lane, which was rather canted in places. Gorgeous countryside though, and I plowed my way up another slow, steady hill.
The second half of the loop was lovely: the Lafayette Moraga Regional Trail, a paved path not even in view of the road most times. If I were to do it again, I would just do an out and back on this trail, which could be 14+ miles.
I'm not gonna lie - the run was rough. I didn't even look at my mileage until I hit 8 miles, which was nice, but then when I got on the Regional Trail, there was a gradual uphill I was not suspecting, and I struggled a bit. Stopped for a drink and a bathroom break and plodded onward, luckily toward a long, gradual descent. I settled in nicely, until about mile 15.5 when there was suddenly another hill! It was short but fairly steep, and boy it was a struggle. I finally quit running at 16.5, satisfied that I had probably actually run 16 miles, and walked slowly through a lovely mist toward the BART station. My muscles were very angry. I was very tired.
I had only eaten one pack of sport beans plus a few leftovers from an old bag - probably should have fueled more, especially since I had no sports drink. I came home and took my anger and hunger out on Matt (sorry!), but felt better after I had some food in me. I was fairly exhausted the rest of the day and my calves were angry on the SF hills. Last night I posted to facebook that I couldn't imagine running another 10.2 miles.
However today I feel fully recovered - no muscle aches or pains at all. And suddenly I feel like maybe I can do more miles, because obviously I had something left. (I guess that's how running gets you...) I must work on my refueling strategy though.
Only two more runs longer than a half marathon: 18 miles (2 weeks) and 20 miles (4 weeks), with two 13ers and two 10s to round it out. It already feels like I'm getting down to the wire. But so much work left to do!
(Oh, and my splits weren't really negative, but they were even - I'll take that! I made a concerted effort to keep it slow in the beginning.)
So aside from that one time I ran-walked 19 miles, this is the farthest I have ever run. And run it I did. I don't think I really walked any of the hills (850 feet elevation gain), although perhaps I have forgotten. And I completed the run right on target pace: 10'22" with a goal of 10'22" to 10'37". Hmm... that might not be right. I ran to 16.5 miles on my NikePlus for good measure, and I mapped it to be around 16 miles. But that would make my pace 10'41", or slightly higher than my target pace. Oh wells. It does include a few minutes of stopping to pull my water bottle out of my backpack. I really must get a bladder.
I ran the Lamorinda Trail Loop on the other side of the hills here. Turns out to be more of a bicycle loop than a runner's loop. Many of the miles in the first half were sidewalk-less, so I just ran in the bike lane, which was rather canted in places. Gorgeous countryside though, and I plowed my way up another slow, steady hill.
The second half of the loop was lovely: the Lafayette Moraga Regional Trail, a paved path not even in view of the road most times. If I were to do it again, I would just do an out and back on this trail, which could be 14+ miles.
I'm not gonna lie - the run was rough. I didn't even look at my mileage until I hit 8 miles, which was nice, but then when I got on the Regional Trail, there was a gradual uphill I was not suspecting, and I struggled a bit. Stopped for a drink and a bathroom break and plodded onward, luckily toward a long, gradual descent. I settled in nicely, until about mile 15.5 when there was suddenly another hill! It was short but fairly steep, and boy it was a struggle. I finally quit running at 16.5, satisfied that I had probably actually run 16 miles, and walked slowly through a lovely mist toward the BART station. My muscles were very angry. I was very tired.
I had only eaten one pack of sport beans plus a few leftovers from an old bag - probably should have fueled more, especially since I had no sports drink. I came home and took my anger and hunger out on Matt (sorry!), but felt better after I had some food in me. I was fairly exhausted the rest of the day and my calves were angry on the SF hills. Last night I posted to facebook that I couldn't imagine running another 10.2 miles.
However today I feel fully recovered - no muscle aches or pains at all. And suddenly I feel like maybe I can do more miles, because obviously I had something left. (I guess that's how running gets you...) I must work on my refueling strategy though.
Only two more runs longer than a half marathon: 18 miles (2 weeks) and 20 miles (4 weeks), with two 13ers and two 10s to round it out. It already feels like I'm getting down to the wire. But so much work left to do!
(Oh, and my splits weren't really negative, but they were even - I'll take that! I made a concerted effort to keep it slow in the beginning.)
Saturday, March 12, 2011
Week 11 Key Run #2
Today's goal: 2 miles easy, 3 miles tempo pace, 2 miles easy. As a result of my last near-death experience running home over the mountains, I decided to try a new route. I ran a flat way home, passed the house, then ran farther into Oakland, and up and around a giant cemetery - trying to get some good hills in. It appears that the hill would be over 600 feet in 2 miles, which is excellent training for Big Sur. And I was very impressed with myself. Turns out that grade is not terrible, and I was able to run most of it.
I ran through some gorgeous scenery, of course with roads lacking side walks but no shortage of cars. I'm going to figure out a better way to deal with this place. But I found some amazing neighborhoods (completely forgot I was in Oakland) and saw an amazing sunset. Then met Matt for dinner at burritos. My Nike Plus only shows 6.6 miles but I forgot to have it going for quite a while at one point, so I'm pretty confident I accomplished at least 7.
In exciting and relevant news, the NikePlus dashboard suddenly shows mile splits and the paces for basically every 0.01 mile. So much more data! These splits show that I never hit tempo pace, with the closest 9'45" at mile 3. The paces go up from there, but so did the traffic lights and then the hills, so it is hard to judge.
All this new data has allowed me to look at my longer runs and confirm that I am having positive splits (hello Kaiser!). Some of this is because I tend to run hills on the back half of my runs (mostly because I ran from my house down about 6 miles to Ocean Beach). However: goal for tomorrow's long run is to start out what may seem painfully slow to me, and actually try to have negative splits. Now that I actually have more than one gear in my running (i.e. other than slow and steady), I need to figure out how to use them properly.
I ran through some gorgeous scenery, of course with roads lacking side walks but no shortage of cars. I'm going to figure out a better way to deal with this place. But I found some amazing neighborhoods (completely forgot I was in Oakland) and saw an amazing sunset. Then met Matt for dinner at burritos. My Nike Plus only shows 6.6 miles but I forgot to have it going for quite a while at one point, so I'm pretty confident I accomplished at least 7.
In exciting and relevant news, the NikePlus dashboard suddenly shows mile splits and the paces for basically every 0.01 mile. So much more data! These splits show that I never hit tempo pace, with the closest 9'45" at mile 3. The paces go up from there, but so did the traffic lights and then the hills, so it is hard to judge.
All this new data has allowed me to look at my longer runs and confirm that I am having positive splits (hello Kaiser!). Some of this is because I tend to run hills on the back half of my runs (mostly because I ran from my house down about 6 miles to Ocean Beach). However: goal for tomorrow's long run is to start out what may seem painfully slow to me, and actually try to have negative splits. Now that I actually have more than one gear in my running (i.e. other than slow and steady), I need to figure out how to use them properly.
Week 11 Key Run #1
Well I had a bout of food poisoning or random stomach bug (along with my parents) while home for the weekend, so my exercise schedule this week was rather deficient.
On Wednesday I ran a modified track workout. The goal had been:
It looks like my interval paces were not too bad, but I clearly did not make tempo pace on the way home. Maybe it was the one traffic light I had to wait for...
On Wednesday I ran a modified track workout. The goal had been:
- 10-20 minute warm up
- 1 mile with 400m recovery
- 2 miles with 800 m recovery
- 2 x 800m
- 10 minute cool down
It looks like my interval paces were not too bad, but I clearly did not make tempo pace on the way home. Maybe it was the one traffic light I had to wait for...
Tuesday, March 8, 2011
Week 10 Summary
This week I accomplished:
- 3 key runs totaling approximately 25 miles
- 2 XT workouts: 1 biking, 1 yoga
Week 10 Key Run #3
I was in Phoenix for the weekend, so Karen nicely took me to South Mountain for a run while the rest of the family hiked. The goal: 12 miles at PMP + 20 seconds, or 10'12". The result - 12 miles at 10'25". I ran on the Desert Classic trail, which is fairly flat as far as trail running goes, but definitely full of lots of ups and downs through washes and what not. Although the overall elevation gain might have only been 200 feet, I would wager there is close to 400-500 feet from all the little hills. It was nice to be out on the trails and the soft dirt, but it sucked to have to move for mountain bikers so much. (If you don't move, do they ever stop? I always chicken out...) I was also quite glad when 12 miles was over. Again, still not sure how this 26.2 thing is going to happen.
Week 10 Key Run #2
Today's goal: 8 miles at 10k pace + 40 seconds, or 9'47". Well I decided to try running home from the lab over the hills, so I knew I wasn't going to be on pace. According to Nike Plus I ran 6.7 miles at 10'41", but I know I had forgotten to turn it on after a stop at one point. I'm sure I ran at least 7 miles. Also, I ran up some dang big hills. From my office up to Lawrence Hall of Science and Grizzly Peak road was no joke. I'm not going to lie - there was definitely walking involved. I found a nice trail for a mile or two (although was scared of mountain lions as it was becoming dusk), but then was dumped out on Grizzly Peak Road. I had planned on this, but I thought the road might be little used. Oops, it was quite moderately used, had no shoulder, and had several blind curves. I was literally taking my life in my hands running down this road. This is definitely an adventure I will not be taking again. All that elevation gain followed by endless downhill pounding on asphalt did not make my legs happy either. I will have to find another long run for these nights.
Week 10 XT#2
Guess what? I did two XTs in one week! This time I did my yoga video at home. I haven't done yoga in at least a month since I left my last job and the gym where I took yoga. Boy was I sore afterward.
Week 10 Key Run #1
Today's workout:
Plus, it is situation in the foothills with a forest on one side and gorgeous views of the bay on the other. There were frogs croaking! It doesn't get much better...
- 10-20 minute warm-up
- 2 x (4 x4oo)
- 10 minute cool-down
Plus, it is situation in the foothills with a forest on one side and gorgeous views of the bay on the other. There were frogs croaking! It doesn't get much better...
Week 10 XT #1
I went to the gym - on a Monday! I completed the 45 minute bike workout. And watched Piers Morgan interview Charlie Sheen. Awesome.
Week 9 Summary
Well let's see. Here's a guess at what I did this week:
- 3 key runs totaling approximately 25 miles
- probably 1 XT workout on the bike
Week 9 Key Run #3
For this 14 mile (!) run, my goal was PMP + 30 seconds/mile, or around 10'22". Since we were moving out of San Francisco that day, I decided to make it my farewell tour of the City. I headed through Golden Gate Park (although for mileage sake I skipped Stowe Lake and its beautiful dirt path up the "mountain") out to Ocean Beach, up the hill past the Cliff House and Sutro Baths, down the Lands End path, through the Sea Cliff neighborhood of rich people, into the Presidio, up to Golden Gate Bridge, down Crissy Field, and then back up to the Presidio Gate and my bus back home.
According to Nike Plus, I ran 14 miles at a pace of 10'30". However, according to my map of my route, it may have been closer to 13.5 miles. However, I did manage to get in around 1,000 feet of elevation gain, which is great training! I was, however, extremely tired by the end of the run. I could not at that point imagine running more than 14 miles, much less 26.2. Well, let's hope much of that is from the elevation gain!
According to Nike Plus, I ran 14 miles at a pace of 10'30". However, according to my map of my route, it may have been closer to 13.5 miles. However, I did manage to get in around 1,000 feet of elevation gain, which is great training! I was, however, extremely tired by the end of the run. I could not at that point imagine running more than 14 miles, much less 26.2. Well, let's hope much of that is from the elevation gain!
Week 9 Key Run #2
Whoops I have forgotten to do my training log in ages! Mostly because we moved and lost internet for awhile. Anyway, based on my Nike Plus, this would have been a morning run in GGP. My goal was 1 mile easy, 5 miles at tempo pace. I completed 6.45 miles at a pace of 9'31" - within my tempo range for the whole thing. Other than that, I don't remember much.
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