Training Diary 6.22.14 — Speed Phase Week Four & See Jane Run Race Week!

Kathryn and the Bad Luck Mondays. A good band name, right? Like Iggy’s Stooges, Tom Petty’s Heartbreakers, Richard Hell’s Voidoids, the Mondays surround me with their music: the cold cough of a struggling Volkswagen against a midnight ocean drone. The 8-inch blade of a Wustof slipping off a new sponge like a record player needle. Is it Mercury’s retrograde? Or maybe a the result of a summer workday, the worst one of all.

Anyway, poetry aside, I have 3 loose stitches and a mess of gauze interfering with the use of my right hand. So blogging was a little delayed this week. This also means that this coming Saturday I will need to bow out of Jason Crandell’s yoga workshop at Yoga Flow that I registered for ages ago. Sad times. But downward facing dog is a no-go until these fuckers come out on July 3.

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At least last week (minus the car issue) was productive (spoiler — I PR’ed the 5k! BOOM!)

Monday — Vinyasa Yoga / 60 minutes

Tuesday — Strength Training  It’s been a while since I’ve mentioned how much I hate doing this. Thank god it’s only 20 minutes and that I get a shoulder massage right after. Gaaahhh why does strength training have to be so important?

Wednesday — Tempo Run / 5 miles / 8’43” pace  After last week’s debacle, I made sure to come up with a decent plan. I needed a good workout, and I needed to finish encouraged. No more sad sack tempo face. Mile 1 warmup (8’26” – a bit fast obviously), mile 2 -3 tempo pace (8’29”/8’22”), mile 4 cooldown (9’38”), mile 5 strides/fartleks (8’32”). Challenging but not over the top, although I think as I become more comfortable with these kinds of runs the top speeds need to increase and/or roll out more progressively. But look at this steady pacing! A major improvement from last week, I’m ashamed to say that I even had a little bit of fun. I’ll crack you yet, devil run!

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Thursday — Rest

Friday — Easy Run / 3.7 miles / 9’00” pace

Saturday — Yoga from Hell / 90 minutes  Well not really yoga from Hell, but class was more intense than expected, and left me slightly worried that lingering soreness would impact Sunday’s race. BUT I had that great buzzy post-shavasana glow as I left the studio — always the sign of a great class.

Sunday — Race! See Jane Run San Francisco / 3.1 miles / 7’27” pace  Crushed my sub-25 goal with a 23:07 finish time! Yay for speedwork! Hell, yay for tempo runs! Yay for beginner-friendly women’s races that allow me to place first in my age group! Stay tuned for the recap in a few days…

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10 thoughts on “Training Diary 6.22.14 — Speed Phase Week Four & See Jane Run Race Week!

    • Speedwork has been very rewarding — the variety and structure in my weekly schedule has been fun and refreshing. And of course the PR provides only more encouragement to keep at it!

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