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.
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.
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.