*SF2HM = San Francisco 2nd Half Marathon
Mon: 30 min stretching/rolling.
Tues: Easy run with KH and EH, who are back in town for a few weeks. I ran a mile to our meeting spot, ran with them for a lap around the Lake, then a mile back home. It was great to catch up with them! Plus, running with friends makes the miles fly by.
Stats: 5.3 miles @ 10:18/mile
Wed: Rode to and from work again. This time, I wore my bike shorts with padding — a much more comfortable ride, I must say. In the evening, I went rock climbing with KE and LF. It was my first time back after the ankle incident, so I was a little nervous. Still, I managed to complete my first 5.10A! It wasn’t very pretty, but I felt like I made some significant strides.
Stats: 7.6 mile bike commute to/from work + 2 hours rock climbing.
Thurs: Back to good ol’ speed work. I decided to do high intensity interval training (HIIT). Last time, I did 10 x [1 min sprint + 1 min jog], which was REALLY tiring. This time, I decided to do 10 x [1 min sprint + 2 min jog], which was also tiring, but much more reasonable. As usual, I warmed-up and cooled-down about 1 mile on each side of the workout.
My splits (min/mile): 7:58, 7:46, 8:24, 8:04, 7:36, 8:04, 7:55, 8:09*, 8:15*, 7:55.
This was a LOT better than the first time I did a HIIT workout. However, the two workouts aren’t comparable due to the different resting/jogging times. Still, I’ll take whatever “improvements” (real or not) I can get. One thing that I think helped was not looking at my Garmin at all during the sprints. I tend to psyche myself during speed work, letting the watch dictate my speed rather than the other way around. Or, I’ll start off faster than I think I “should” and talk myself into slowing down. Another thing I noticed is that my slowest interval (the third one) was also when I kinda zoned out. So it really does pay to focus!
Stats: 4.9 miles @ 10:18/mile
Fri: More climbing and more stretching! Another 5.10A in the bag.
Stats: 90 min rock climbing + 30 min stretching/rolling.
Sat: Second running date this week with KH and EH! I introduced them to the Lafayette Moraga Trail. My goal was to run 2 hours, regardless of distance. I knew from the start that this would be a slow slog because my legs were really heavy. It was also already fairly warm at 8:30 am. The 3 of us ran together for 5 miles, at which point EH turned around. KH and I ran to Moraga Commons, took a short stretching/water/gel break, then headed back toward Lafayette. Even though the return trip was downhill, it seemed much tougher. I know part of it was the heat, as I drank 2 handheld bottles worth of water during my run and 32 ounces of Gatorade right afterwards, and I was still super thirsty. However, most of my fatigue was probably due to the fact that I haven’t run longer than 10 miles since the Oakland Half in March! Oops. With only 5 weeks left to the SF2HM, I better get my long run fitness on!
I was feeling pretty down and out about not being in long run shape, until I went to a friend’s birthday party later in the afternoon. We were sitting around, talking about why we were feeling tired. When I said I ran 11 miles, everyone gasped. I was reminded that to non-runners, 11 miles is a long ways. And maybe I’m not in the best shape to *race* 13.1 miles, but at least I can run it and not be completely destroyed afterwards… and that’s something, right? I guess my point is that it’s easy to lose perspective of things. Once in a while, it’s a good idea to step out of the runner bubble and not get caught up in stuff that doesn’t matter. (I know, so deep!)
Stats: 11.25 miles @ 10:39/mile, ~550′ elevation gain + 30 min stretching/rolling
Sun: Walked to and from the grocery store with the Gypsy Runner in the morning. Easy activity + beautiful day + errand completed = trifecta.
Stats: 3 miles walking + 30 min stretching/rolling
WEEKLY TOTAL: 21.5 miles + ~7 hours climbing, biking, stretching, walking
How I felt about it: Almost back to 100% with my ankle. Happy with the non-running activities as well. The only negative was no core or strength work. B+.