Kaiser Half – T minus 7 days! (Week 6)

Hey guys – guess what?  Race day is in less than 7 days!! Here’s what happened this past week:

Tues: Speed endurance + stairs (TAKE ONE).
Workout: warm-up, 6 x 1 mile @ 8:50 with 60 seconds rest, 5 x Cleveland Cascade, cool-down.
Actual splits: 9:10, 8:56, 8:53, 8:59, DNF (did not finish)
I was tired before the run, but I had hoped that the warm-up would magically wake up my legs.  It did not. As it turns out, running and hiking almost 20 miles with 3000′ elevation gain the weekend before really did a number on my legs!  After struggling to run the first mile at 9:10, I decided to forget about the splits and just make it a mental toughness workout.  Unfortunately, in addition to my tired legs, my stomach also wasn’t cooperating, so I nixed the workout after 4 mile repeats.  I decided to try the whole thing again on Thursday after some rest.  This was the first DNF/failed workout of this training cycle, so it was a tough pill to swallow, but I knew it would be smarter to stop and reset instead of pushing myself while fatigued, run with poor form, and possibly risk injury.
6.2 miles @ 9:49/mile

Thurs: Speed endurance + stairs (TAKE TWO).
Workout: warm-up, 6 x 1 mile @ 8:50 with 60 seconds rest, 5 x Cleveland Cascade, cool-down.
Actual splits: 8:52, 8:43, 8:46, 8:58, 9:01, 8:58
After Tuesday’s failed workout, the goal of Thursday’s effort was to just to complete the mile repeats so that I could regain some confidence.  If I could hit the splits – *bonus*.  Also, I realized that I’ve never done more than 4 mile repeats before, so doing 6 would be a new record!  It was indeed a tough workout, and after I completed it, I felt much, much better psychologically.   I also changed up my Cleveland Cascade routine — before this week, I had been jogging up, then down the stairs, and resting for 15-30 seconds at the bottom before jogging up the stairs again.  This week, I decided to walk down the stairs instead of jogging, and used that as my “rest”.  I skipped the 15-30 second break in between intervals, which I think was a better workout – it definitely kept my heart rate up!
7.7 miles @ 9:21/mile + 5x Cleveland Cascade

Sat: Long run @ Lafayette Moraga Trail (paved).
Since I had already run 10 out of 14 miles at or faster than half marathon goal pace (HMGP = 9:09/mile) this week, my intent for Saturday’s long run was to keep the effort easy.  With the help of a gradual downhill on the way back, I ran a negative split and finished feeling strong.  A good, confidence-boosting run leading into race week.
11.5 miles @ 10:09/mile, ~500′ elevation gain

Sun: Yoga.
A perfectly adequate session – a decent workout, but there was something lacking in the instructor’s manner.  I found myself zoning out a bunch of times. 

Total mileage for the week: 25.4
This week was quite a rollercoaster, emotionally and physically.  When my confidence wavered after Tuesday’s failed workout, I reminded myself that, less than 2 weeks ago, I ran 10 miles at 8:47/mile pace.  LESS THAN 2 WEEKS AGO… seems a lot longer than that.  Fortunately, I feel like I’ve recovered and I’m actually pretty excited about racing next Sunday.  Look for a race preview later this week!

Plan for the coming week:
Mon:  Rest.
Tues:  HMGP miles + stairs.
Wed:  Rest.
Thurs:  Timed mile.
Fri:  Easy + strides.
Sat:  Rest.
Sun:  Kaiser Half!

Random photo of the week:

The good news: I got a pizza stone for Christmas. The bad news: we don't have a pizza peel to transfer the pizza.  This is what happens when

The good news: I got a pizza stone for Christmas. The bad news: we don’t have a pizza peel to transfer the pizza. This is what happens when we just threw the blob of dough, cheese, sauce, and toppings onto the pizza stone.

 

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Howdy! I'm a 30-something recovering former academic living in the San Francisco Bay Area. I like to eat, run, and blog, but not usually at the same time.

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6 comments on “Kaiser Half – T minus 7 days! (Week 6)
  1. Cathryn says:

    Can’t believe it’s this weekend…that seems to have come round really quickly. You’re ready for it…Kaiser is ready to be crushed!

    • Jen says:

      Kaiser around the corner means your birthday is around the corner too! I’ll try my best to crush it on Sunday as an early birthday present!! :)

  2. Amy says:

    Definitely the right decision to stop on Tuesday, and glad the week ended on a “high,” (not to be confused with the “high” one can now get in Colorado :D). GOOD LUCK ON SUNDAY! You can do it!

    I think that funky shaped pizza looks delicious!

  3. Angela says:

    GAAAAHH kick the s*** out of it for me!!!! I’ll be looking for you. :)

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