T minus 2 weeks to CIM!
Tues: Medium effort, fartlek-ish run around Lake Merritt. Skipped my usual pre-run banana and ate 1 Clif Blok instead — worked like a charm for my GI issues.
Stats: 6.1 miles @ 9:29/mile
Wed: Gym workout: 20 min bike + 20 min rowing machine + 20 min weights and core. Nothing exciting, but I was glad to get it done.
Stats: 60 min cross-training
Thurs: Chilly morning! Took me about 3 miles to warm up. I tried a new route around the neighborhood that, with some tweaking, will probably become one of my regular routes.
Stats: 5.9 miles @ 10:19/mile (370′ elevation gain)
Sat: KP, bt, and I had originally planned on running 20 miles together, but with the rain storm that blew in on Friday, we decided to postpone until Sunday morning. Unfortunately, that meant KP couldn’t join us.
Anyway, it was a wet, dreary day, so I opted for one hour of the P90X yoga workout.
Stats: 60 min cross-training
Sun: Second and last 20 mile run of this training cycle! This 20-mile run was logistically a little more difficult, since it was a point-to-point run on the Iron Horse Trail (formerly a Southern Pacific train right-of-way) from Pleasant Hill to Dublin. I parked my car at the Dublin/Pleasanton BART and met up with bt, who drove us up to Pleasant Hill. Let’s recap this run in 5-mile increments, shall we?
Miles 1-5 (10:06, 10:16, 10:00, 10:37, 10:49): We started off with a fast-ish start, considering that our overall target pace was ~10:30-11:00. Right before the end of the 2nd mile, we pulled off the trail to find a bathroom at a nearby park, only to get there and realize that they were locked. D’oh! We ended up taking a 1.75 mile detour to and from the restrooms at Heather Farms Park.
Miles 6-10 (11:51, 11:09, 10:44, 10:48, 11:04): We slowed down, but in our defense, there was a “false flat” situation, where we were climbing slightly but steadily uphill for the first 15 miles. Despite the slower pace, everything still felt good at this point.
Miles 11-15 (11:15, 11:26, 11:00, 11:07, 10:44): Mile 13 was when mental fatigue started to settle in for me. Once we hit 14, however, I started doing the “only 10K to go” countdown, which helped tremendously.
Miles 16-20 (10:11, 10:24, 10:34, 10:44, 10:28): With 5.1 miles to go, bt suggested that we do 3 x 1.7 mile intervals at 10:00-10:30/mile pace with walk breaks in between. This would accomplish several things: it would break up the monotony, we’d finish the run faster, and we’d get some speed work on tired legs. I thought this idea was brilliant. We did the first interval just fine. Things didn’t work out so well during the second interval when we ended up taking several breaks to search for water and a bathroom. By the time that was done, we were at 18 miles and it seemed silly to stick to the original plan, with all of the breaks we had taken. We ended up finishing the last mile with a 10:28 pace. Yay us!
Cool-down (1.8 miles of slow walking): With that detour early on to find a bathroom, we ended up having a LONG walk back to my car in Dublin. I usually like to walk during cool-downs, but this was a bit much for my left foot and my right hip, which were both pretty bothersome at this point.
How do I feel about it: I feel good! I think it was a strong run overall. I will save my musings about pacing for the marathon for another post. Physically, I am sore and will probably be doing my weird “zombie walk” due to foot and hip pain. I’m hopeful that it will be gone by Tuesday. Logistically, some of the water and restroom breaks didn’t work out, resulting in the long walk in the end, but everything else went well. I really enjoyed running with bt — it seems like having a running buddy on these long runs makes all the difference in the world. A big shout-out to bt for making the trip out to the East Bay to run with me today!
Misc: Breakfast: half of PB&J. Handheld with Cytomax. One Clif Blok right before the run, and at miles 2.5, 7.5, 12.5, and 17.5. Gu at miles 5, 10, 15. Some GI issues at the beginning due to a late dinner the night before for a friend’s birthday, but otherwise OK. The weather was great in the beginning of the run — low 50’s and cloudy — but the sun eventually came out, making it quite warm. At least there was a breeze to cool things down, even if it was a bit of a headwind.
Stats: 20 miles @ 10:46/mile (~500′ elevation gain)
WEEKLY TOTAL: Target 32 miles/ Actual 32 miles + 120 min cross training
How I feel about it: Another great week. I’m pleased with the paces of my runs this week. Cross-training could’ve been better, but at least I did it. I’m ready for the taper! A