*SF2HM = San Francisco 2nd Half Marathon
T minus 7 days ’til race day!
Tues: Met up with DD for a conversational/easy run around the Lake.
Stats: 5.2 miles @ 10:25/mile + 30 min stretching/rolling
Wed: 7.6 miles bike commute + 3+ miles leisurely walk to dinner with the Gypsy Runner.
Thurs: One last set of the dreaded mile repeats before race day! Planned workout: warm-up 1 mi, 3 x (1 mile with 0.25 mi rest), and cool-down for remainder.
– w/u @ 10:37
– 3 miles @ 8:28, 8:32, 8:49*
– c/d @10:58
*I blame a spontaneous bloody nose for the relative slowness of this mile.
I last ran mile repeats ~ 8 weeks ago. My average pace was roughly the same, but: (1) they’re slightly more consistent toward the faster pace (vs. 8:22, 8:43, 8:43); and (2) I ran a longer rest interval 8 weeks ago compared to today (0.5 mi vs 0.25).
Stats: 6 miles @ 9:47/mile + 30 min stretching/rolling
Fri: Yoga and stretching in the morning (45 min). More leisurely walking around town with the Gypsy Runner in the evening (~4 miles).
Sun: Last long of this training cycle, so I thought long and hard about where I wanted to run. I decided on the Lafayette-Moraga Trail, since there is a consistent incline for the first 5 miles, just like SF2HM, only steeper. My general goals were to run faster than I did 4 weeks ago when I ran with KH and EH, and to pick up the effort/pace in the last 3 miles.
I got up early enough to beat the crowds and the sun, and also managed to run in relatively cool temps for Moraga (low 60’s). I kept a moderate pace for the first 8.5 miles (avg ~10:05 pace), then pushed it to medium-hard for 2 miles (9:26, 9:21), and hardest for the last 0.75 (8:57 pace). I finished the run almost 9 minutes faster than I did 4 weeks ago, which felt great. On one hand, it was daunting to think about how I’d need to run 2 more miles in less than 9 minutes to break 2 hours next week. On the other hand, the elevation profile for today’s run was even more elevation gain than I had thought. Look at this fancy superimposed graph I made of today’s run (in green) and the SF2HM elevation chart (in purple):
The first hill for SF2HM looks steep-ish, but it’s eery how similar the slopes are from miles 1.5 to 3.5 between the two graphs. OK, I’ll stop geeking out about the graphs now. Basically, it was a great run, especially in the confidence-boosting department. Just what I needed before mini-taper.
Two other notes: I also wanted to try out a new gel and a possible race day outfit. I’ve tried Hammer Nutrition’s chocolate and apple cinnamon flavors, and I found both to be very palatable. The raspberry flavor, on the other hand, was sickly sweet and seemed really hard to swallow. I don’t usually have trouble taking gels, but I had to take a sip of water with every “bite” of gel. It got to the point where I was worried that I was going to drink too much water and that it’d be sloshing around my stomach. In other words, Hammer raspberry gel = gross.
The race outfit I wanted to try was also a fail. Basically, I had the same “lactating” sweat pattern that I did last week, only with a different sports bra. So at this point, I’m going to have to blame it on the Lululemon tank top (I think it’s the cool racerback in the Luon fabric, but I’m not 100% sure). Sadly, I think this tank will be relegated to short races or runs where I get completely drenched in either sweat or rain or both. Or maybe one where there are no race photographers! (Yes, I’m that vain.)
Stats: 11.25 miles @ 9:54/mile, ~550′ elevation gain + 30 min stretching/rolling
WEEKLY TOTAL: 22.5 miles + ~6 hours biking, walking, and stretching.
How I felt about it: A very good week. I’m ready to “taper”, which will consist of short, easy runs interspersed with strides. B+.