Kaiser 2015 – Week 3

First, a reminder: don’t forget, you can save $10 off the Foster City 10-miler (and $5 off the 5K) with code JENLEE.  Prices go up Tuesday, January 6th.  And now, back to our regularly scheduled program…

This week only had one real workout, but I took advantage of the week off from work to accrue some decent mileage.

Tuesday: 6.9 miles at 9:47/mile, average HR 144
Planned: 5 mile progression starting at 9:30/mile, 10 seconds faster each mile. Warm-up and cool-down on either side.
Actual splits: 9:39, 9:19, 9:06, 8:58, 8:46

This is the 3rd morning workout in a row where the first mile was way off target — maybe I’m not warming up long enough. I’m pretty happy with this run, though I did stop twice for the bathroom, which feels a bit like cheating. Oh, and since I was running around the same loop multiple times, I kept seeing this one woman calling out for her cat/dog, Chloe. By the last time I saw her, she was crying. 😦

Wednesday: 2 miles hiking.
Short, solo hike at Lake Chabot.

Love these trails at Lake Chabot

Love these trails at Lake Chabot

Thursday: 6 miles at 11:25/mile, average HR 133.
It was pretty crowded due to the holiday and nice weather. Luckily, the crowds thinned out quickly and I had the trails mostly to myself for a good chunk of the run. I kept the effort relatively easy.  When I got home, I checked my stats from this route in October, where I averaged ~12:00/mile for 5 miles versus today’s (Thursday’s) 11:25/mile for 6 miles. Progress!  I also did a short core routine.

Saturday: 12 miles at 11:39/mile, average HR 136.
Longest non-race run in ages. I knew early on that this wasn’t going to be magical run, so I just put my head down and focused on getting the miles done.  Super short core routine in the evening.

Sunday: 3 miles hiking with the Gypsy Runner, and a whole bunch of cows.

So many cows at Ramage Peak today.

So many cows at Ramage Peak today.

Total: 29.9 miles (24.9 running, 5 hiking)
How I feel about it: There was nothing terribly exciting about this week, but it was nice to focus on slower, aerobic miles to offset the speedier workouts from the week before.  I have to say that returning to long runs was a bit of an adjustment. Even with an engaging audiobook, 12 miles felt like FOREVER.


Howdy! My name is Jen and I live in the San Francisco Bay Area. I like to eat, run, and blog, but not usually at the same time.

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4 comments on “Kaiser 2015 – Week 3
  1. Jan says:

    You have such a huge variety of beautiful scenery in your area! Water, woods, and apparently cow fields…LOL! Love it!

  2. Cathryn says:

    Yeah, good trail photos. You had lots of trail fun this weekend!

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2/5/18 – Kaiser SF Half Marathon
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