I’ve been thinking for a while that my weekly training recaps were getting a bit stale. What better time to change things up than at the start of a new training cycle? Basically, I’ll highlight 1-2 runs per week here on the blog, but I’ll continue to post more detailed info from each run on DailyMile. Hope y’all like the new format! Without further ado, here’s what I did last week (“planned” workout in green/“actual” in bold):
Sat: 5 @ marathon pace/9.2 with ~520′ elevation gain. I switched around my runs on Saturday and Sunday to accommodate my weekend plans. I traded flat and exposed (Bay Trail) for hilly and partially shaded (Piedmont). I think it would’ve definitely worked to my advantage had I gotten out the door earlier than I did. (Note to self: 9:00 a.m. is way too late to be starting a run when there is a heat wave!) Because of the heat, I made sure to carry my 22 oz Nathan belt, with which I have a love/hate relationship. I love its roominess, but hate that I look like such a dork wearing it! (see photo below) I guess that’s the price one pays for proper hydration. *Sigh* Anyway, I also wore a heart rate monitor (HRM; thanks RC for letting me borrow it!) to make sure I didn’t overexert myself. It was tough to keep my HR down in the heat! I was supposed to run 10 miles, but when I ran past my house at ~9 miles, I decided to call it a day.
Sun: 10/5 mi on trails, ~1000′ elevation gain. With the Skirt n Dirt 25K in less than 2 months, I need to get some serious hill running into my routine. I decided to face my long-standing nemesis – the Woodmonster (French + Madrone Trails at Redwood Regional Park). I knew it wouldn’t be pretty, and it wasn’t. I attempted to do 10 seconds of jogging followed with 10 seconds of walking up the hill… which ended up being 10 seconds of walking alternating with 5 seconds of huffing, puffing, and cursing the Woodmonster. At least there was plenty of shade!
It was also my first run in the Altra Lone Peaks. They felt great from the start, no hot spots or any discomfort, though I did catch my left toe 4 times and actually fell once. The price one pays for that extra roomy toebox, I’m afraid. Luckily, I didn’t suffer any injuries. I’ll have to a bit more careful about picking up my feet, especially on the downhills (where all 4 stumbles occurred).
Wrap-Up: 26 miles/25.6 total. One week down, 17 to go! I felt good this week, and tried my best to temper my desire to run faster or longer than what was planned. The HRM has been useful for that. While I have had to slow down somewhat to be in the aerobic base zone, it’s not as dramatic as I had feared. Anyway, I’ll be writing a post on HR monitoring this week to talk more about its purpose and my experience with it so far.
Running went well this week, but I need to get back to core, strengthening, and cross-training. Oh, and speed work too! I’ve got a 10K coming up next month, and I feel a PR coming on!!
Do you wear a HRM? Do you find it useful?
Today is the last day of June, and you know what that means: 2013 Quarterly Recap #2! Here’s where I am with the goals I made for 2013:
1. Run a sub-2 half marathon. Ugh, I don’t want to talk about it. Just kidding…sort of. I know a sub-2 half is just around the corner, but this year’s 2 half marathons have been pretty disappointing. I have one last chance in September (Zoom Point Pinole), which I’m very optimistic about, considering that my endurance will be super awesome by that point (hopefully), thanks to marathon training.
2. Run a trail 30K. 25K will suffice — I’m running the Skirt N’ Dirt trail race on 8/31.
3. Run marathon #2. Marine Corps Marathon on 10/27.
4. Volunteer at a race (or a few races). I’ve signed up to volunteer at the Zoom Quarry Lakes on 7/13 and the Brazen Bad Bass on 7/27. I’ll let you know how that goes!
5. Have a more focused race schedule. 4 races in 6 months, which I consider a success. I definitely don’t feel like I’m burnt out on racing, like I was at this time last year. Yay!
6. Run more miles than I did in 2012 (850 miles). So far, I’ve run 548 miles in 2013. I’m definitely on track to beat 850 miles… especially since my marathon training plan calls for about 640 miles. I should be solidly past 1000 by year’s end. Woot!
7. Come up with a more concrete strengthening and cross-training plan and stick with it. I was doing a lot of indoor rock climbing for a while, but that’s tapered off a bit now that the Gypsy Runner isn’t a member of the gym. Something to work on!
8. Roll and stretch before and after every run. I’ve been really great about this *most*, it not all of the time, which I think is plenty good.
9. Get to the bottom of this ankle issue. Much improved, but then I hurt it again a couple of months ago. I’ve been lazy about my ankle exercises lately, so I need to return to those.
10. Blog goal: get back to reviewing gear. I wrote a review about the Altra Superior (yay!), but I have a lot of other stuff to write about too (boo!).
Did you set running goals for 2013? How’s your progress?