My goal for this mini-taper week was to cut down on the weekday mileage, but keep up the intensity. Here’s how that went down:
Tues: 2 x race pace miles (9:09) + stairs.
Warm-up, followed by 2 miles at 9:01 and 9:07, 6 x Cleveland Cascade, cool-down.
I focused on running by feel and making sure my effort level was at a comfortably hard pace. Good, confidence-building run!
4 miles @ 10:09/mile + 6x Cleveland Cascade
Thurs: Timed mile.
It’s been 4 weeks since my last timed mile, so I decided to hit the track and try it again. I knew it was going to be a battle because my warm-up was a lot slower than usual. My first lap was too slow, and I didn’t really get into the groove until the 2nd half of the mile. My time was 7:46, 2 seconds slower than last time. Of course I would’ve liked to run faster than my previous time, but I was okay with 7:46 too. Other notes – the highlight of my run was running into Roserunner at the track. Low-light: having an off-leash puppy jump on my bare legs and scratch me with his paws. Unfortunately, the owner was nowhere in sight, so I didn’t get to give him/her a piece of my mind. Grrr.
3 miles @ 9:34/mile
Fri: Easy run with strides (x5).
Nothing notable – just a solid, nice run.
3.7 miles @ 10:01/mile
Sun: Kaiser Permanente SF Half Marathon!
Unofficial stats: 1:58:51, 123/319 AG, 704/2163 F, 2051/4355 overall.
Garmin stats: 1:58:56 for 13.2 miles @ 9:00/mile
Recap coming soon!
14.5 miles (13.2 + 1.3 miles jog to start)
Total mileage for the week: 25.2
Besides some upper body soreness leftover from last week’s yoga session, this was a great week, with the highlight being today’s sub-2 hour performance. I’m still basking in the glory of accomplishing a long-time goal, but I can’t rest on my laurels for too long — Oakland Marathon is just 7 weeks away!!
Plan for the coming week:
Tues: 5 miles easy w/ strides + stairs
Wed: 6 miles w/elevation.
Sat: San Bruno trail run with Cathryn.
Sun: 6 miles trail
Random photo of the week: