*SF2HM = San Francisco 2nd Half Marathon
Tues: I like to plan easy runs for Tuesdays, because for whatever reason, I consistently have the worst runs on Tuesdays. I can think of several reasons for this: I usually have trouble going to sleep on Monday nights (random, I know), so I wake up very tired on Tuesday; my weekend eating/drinking catches up with me by Tuesday and my GI tract hates me for it (sorry if TMI!); and with Monday’s rest day, my legs need waking up on Tuesday. I expected this Tuesday to be even worse, with all of the emotional energy I spent over the Boston bombings. To my surprise, my “easy” effort resulted in a much faster pace than usual (10:10 vs. ~10:30). Once I got out to the Lake, I was overwhelmed with gratitude and that made me feel more energized, I think. Either that, or I’m just getting faster — not mutually exclusive possibilities.
Stats: 5.9 miles @ 10:10/mile + 30 min stretching/rolling.
Wed: 60 min core, PT exercises, stretching, rolling.
Thurs: When I went to bed Wednesday night, I pondered what kind of speed workout to do. I was deciding between 400m intervals or mile repeats. I was leaning towards 400m intervals because mile repeats kinda intimidate me. However, I knew that at this stage of training, mile repeats would be better for me in terms of building both endurance and speed. To get over my irrational fear of holding half-marathon race pace (9:00) for 4 miles, I decided to do a progression tempo run with goal paces of 9:30, 9:10, 8:50, and 8:30, with a mile cool-down before and after.
My actual splits: 1 mile warm-up (10:14), 4 miles (9:26, 9:03, 8:58 – oops, 8:31), 1 mile cool-down (10:39). Except for that 3rd mile, I hit all of my target paces, which was pretty sweet. This was a fun workout too (relatively), and one that I’ll probably put in the regular rotation.
Stats: 6 miles @ 9:28/mile + 30 min stretching/rolling.
Fri: Unplanned rest day.
Sat: Had talked about going for a long run with the Gypsy Runner at Lake Chabot, but due to Friday night’s festivities (a little too much fun at ladies’ night/slumber party), I was definitely not in any shape to run. It was a good reminder of why I don’t usually have more than 2 drinks… and why I won’t for a long time to come. (Related: I’m a lightweight.)
I did manage to pull myself together to do some exercises at home and also go for a long walk to get frozen yogurt. It was such a beautiful day, I would’ve hated to miss out on it!
Stats: 60 min core, PT exercises, stretching, rolling. (Also 3 miles of walking, which I’m not officially counting since a portion of that time was spent eating frozen yogurt!)
Sun: It was time to run hills, since I didn’t do any last week. Due to time restraints, I decided to go back to Redwood Regional and re-do the bike loop that I attempted 2 weeks ago. Today’s run started off a lot better, but the hill up West Ridge totally killed me again. Like last time, my heart rate was through the roof for 1-2 miles afterwards. I kept reminding myself, “The hills pay the bills!”
Stats: 8.3 miles @ 11:53/mile (1160′ elevation gain) + 30 min stretching/rolling.
WEEKLY TOTAL: 20.2 miles + ~3.5 hours PT/stretching + 5 days of planks
How I felt about it: 3/3 quality runs this week, but points off for only 5/7 plank days and no significant cross-training. B-
Did I mention that the weather’s been beautiful lately? Here are a couple of random snapshots I took while in Golden Gate Park today: