Before I start the recap, here’s a photo from last week’s Lake Chabot half marathon:
Tues: The Gypsy Runner convinced me to rest instead of going for my usual Tuesday morning run. By the afternoon, however, my soreness from Saturday’s 22-miler had subsided, so I decided to do an easy jog around Lake Merritt. It was my first afternoon run in months and, more importantly, the first PAIN FREE run in 2 weeks! The Lake was beautiful in the pre-sunset light. I also turned off the beeping on my Garmin and didn’t fiddle with it during my run at all — I think I will do this from now on when I’m not doing intervals.
Stats: 3.8 miles @ 10:28/mile
Wed: Biked to and from the gym, 15 minutes on the treadmill, 20 minutes on the rowing machine, and 20 minutes of weights/core work.
Stats: 1.5 miles @ 10:00/mile + 60 min cross-training
Thurs: Since I haven’t done a speed or interval workout in weeks, I was itching for it. I decided to do Yasso 800’s on the treadmill. My workout:
- 1 mile warm-up @ 10:00/mile
- 10x Yasso 800 (4:33, 4:28 x 3, 4:25 x 3, 4:20 x 2, 4:17), average = 4:25
- 400 m rest intervals @ 10:20/mile
- 1 mile cool down @ 10:00/mile
This was a huge improvement over my first 2 attempts at Yassos: in week 6, I did 6 repeats for an average of 4:35, and in week 9, I did 8 repeats averaging 4:29. I remember thinking that those were really hard workouts at the time, so I’m really pleased to see how much my endurance and strength have improved. Granted, intervals on the treadmill are WAY easier than running around the lake, but an interval is an interval, right? Anyway, I was very happy with this workout — I’d be super happy to be able to run my first marathon in 4:25.
Stats: 9.5 miles @ 9:02/mile
Sat: I met up with bt, a Bay Area blogger/runner, to run 12 miles together from the Berkeley Marina to Point Isabelle and back. bt contacted me a few weeks ago in search of potential running buddies who are also training for CIM. We discussed the possibility of running a 20-miler together, but before we made that commitment, we decided to test our running and conversational compatibility by running 12 miles together.
I admit to being slightly nervous at running with a complete stranger, but since we seemed to have at least a few things in common, and as our pre-run correspondence gave me a very positive impression of bt, I put those fears aside and approached the run with an open mind. Unlike my last 12-mile run, which was probably my worst yet, this 12 miler flew by quickly as we talked and ran along the frontage road. Sure, it was slower than that previous 12 mile run, but the pace was easy and conversational, and I did not feel super spent afterwards. Importantly, my foot pain has stayed at bay AND this was the first long run in ages where I didn’t have any stomach issues. Hooray!
(Side note: I’m starting to think that I eat too much for breakfast. Usually, I have a PB&J before my long runs, but yesterday I only had half of a PB&J and a whole banana. Other things that may have helped: getting up slightly earlier and running slightly slower. I did notice that I was hungrier towards the end of my run, so that’s something to keep in mind. The dinner I had the night before did not seem to make a big difference, as it was loaded with sugar, alcohol, and fiber. Go figure.)
So, thanks to bt for coming out to the East Bay so that we could run together! I’ve really enjoyed running long runs these past two weekends with a running buddy. Makes it feel so much easier!
Stats: 11.8 miles @ 11:02/mile (285′ elevation gain)
Sun: Woke up feeling lazy, which is typical for me on a Sunday. I forced myself to go for a swim before I could talk myself out of it. It went pretty well, considering that I haven’t swam in weeks, but I lost track of how many laps I swam. One funny thing that happened after my swim was that I decided to use the jacuzzi in the women’s locker room. It’s super awkward because you’re not supposed to wear clothes (i.e., bathing suits) in the jacuzzi, so all of the women were just sitting in there, naked, facing the same direction and avoiding eye contact. It’s like when you walk into the elevator and everyone faces the door, staring at the lights on the panel. Except way more awkward. I lasted all of 3 minutes in there.
Stats: 45 minutes cross-training.
WEEKLY TOTAL: Target 26.5-27.5 miles/ Actual 26.6 miles + 105 min cross training
How I feel about it: Great week. I felt good on all of my runs and cross-training was solid. Plus, no foot pain! Feeling good with 3 weeks left until CIM. A.