training diary – half marathon prep week 2!

Here’s a recap of last week’s progress on the road to my first half marathon in 18 months OMG.

Monday 4/17: 3.3 miles easy (9’31 avg pace)

Tuesday 4/18: superslow strength training

Wednesday 4/19: 5.2 miles easy (9’20 avg pace)

Thursday 4/20: 3 miles easy  (9’07” avg pace)

Friday 4/21: 4 miles w/ fartlek – 2x 5 minutes fast w/ 3-4 min rest (9’17” avg pace) Getting back into speedwork is fun and although I’m off starting pretty conservative with these loose fartlek workouts, overall it feels challenging but doable. I’m so disorganized with these though. This current week my plan is just to do a few strides, uhhh, maybe. And after that I have no clue. Tempos?

Saturday 4/22: 8.6 LSD (9’34” avg pace)  Some lovely morning miles before heading out for a quick overnight at Van Damme State Park in Little River!

Sunday 4/23: Rest in Mendocino 🙂

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rest day inspo

Total Weekly Mileage: 24.1
Another 24 mile week. Since my body seems to be cooperating, and because my mental state remains upbeat, I will increase this weekly volume by a few miles in a couple of weeks. But first, a small cutback in preparation for my first race of the year on Sunday, a 5k in Marin County. I’m a little nervous given that I have not done any short & fast distance stuff since last freaking June, and that pain train is no joke (my 5k strategy is usually start fast and try to hold on… uh… ouch?). However, I look forward to having a better read on my fitness level. At first I thought my strategy could be to keep splits at about 7:30/mile, which is not quite my PR but pretty darn close, but I’m beginning to suspect that this plan may well fall apart. First, there’s the matter of an ominous “little elevation change,” according to the website course description and second, it looks like it could be a warm, sunny day. So plan B might be to try and come in under 24:00, which would still be a really solid way to start out a racing season and a positive step towards a half marathon PR. Either way it will be interesting and helpful to set a better baseline for current training and goal paces.

training diary: half marathon prep – week 1

As I mentioned in my last post, if all goes to plan then I will be busy training for a half marathon PR this spring/summer. First up is See Jane Run on June 4 in Alameda, followed by Santa Rosa in late August. I ran the Santa Rosa half back in 2014 and have done the 5k distance at See Jane Run twice.

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Bubbles @ SJR last year.

For this impending race, I have developed an 8-week training plan that’s fairly conservative and loose, targeting consistency while building up a comfortable base with 5 runs per week: 3 easy, a Thursday speed workout (low key-ish like fartleks or pace runs), and a weekend long run. As for tune up races, I’ve got a 5k race to close out April and then Bay to Breakers as usual on May 21.

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Breakers! 2017 will be my 5th consecutive year running. BTB is infamous for their back of the pack shenanigans, but I think that the actual race course is awesome and it’s definitely a contender for my favorite local race. It’s also hell of historic – the event began in 1912 as a way to lift the city’s spirits after the devastating 1906 earthquake.

So here’s how last week, April 10-16, played out:

Monday 4/10: Rest My intention had been a 4 mile run commute after work, but I was so exhausted from a fun-filled weekend that I decided that I might be better served by an early bedtime.

Tuesday 4/11: Superslow strength training Also – a brisk walk with Darwin to/from the studio.

Wednesday 4/12: 5 miles easy (9’20 avg pace)

Thursday 4/13: 3.6 miles fartleks @ 8x 1 min on 1 min off.  (9’14” avg pace) I was supposed to do 10 repeats but I didn’t have time! This was my first speed workout in a while so it’s just as well to get back into it probably.

Friday 4/14: 5.3 miles easy (9’10” avg pace) A very invigorating run. I really enjoy this loop that takes me through Potrero Hill, Dogpatch, and Mission Bay, passing AT&T Park right in the middle. Highlight of the week!

Saturday 4/15: 9.8 LSD (9’54” avg pace) My plan called for 9 miles, but I found one of those magical hidden trails in Golden Gate park, and so my halfway point went a little long. I was mildly annoyed because somehow my apple watch cut the run short while I was paused at a stoplight 6.5 miles in. Ugh.

Sunday 4/16: Rest After a lousy sleep, this recovery day was a bit rough. I felt draggy all day, but I did manage to take it really easy and spend a lot of time off my feet I capped off the week by cooking a lovely almost-vegan Easter dinner and eating a piece of cake. 🙂

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Spring vegetable cous cous with spicy pesto. Yemm.

Total Weekly Mileage: 23.7

All in all it was a great kick off to half marathon training. After a good night’s sleep on Monday, my energy levels were solid and I had a lot of fun on these runs. I’d say 75% of my meals and snacks were healthy, and except for Saturday night, I got at least 7-8 hours of sleep each night. These peripheral things become so important as mileage increases, and I often don’t pay enough attention in favor of just trying adhere to my daily run calendar. But I really feel it when I eat junk or don’t get enough rest, and I keep reminding myself to prioritize this aspect of training. 

So this week, in addition to just putting down the mileage of course, I have a few goals for making sure I’m in good form to get it done:

  • Get 7-9 hours of sleep
  • Eat intuitively and limit alcohol
  • Put in a little time for stretching and foam rolling (even if it’s just 5 minutes)

 

“Don’t Call it a Comeback”

LL Cool J.

Good evening, blog. Why bother with this re-entrance? Well it’s not really even that I left so much as there’s just been this kink in the chain from brain to Google Doc to WordPress… Ah, all of the blog posts that I wrote in my head interrupted by this and that. Because I did in fact do some interesting running things after March of last year. Problem was that the actual getting-out-and-doing-the-running part was enough for me to manage nevermind the droll musings about it.

So here’s something interesting that I did last year:

I ran the NYC Marathon and oh my goodness.

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GOOD pre-race advice: hydrate!

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BAD pre-race advice: fuel up with a dozen oysters and a dry martini! (this was on the Thursday before the race but still…) 🙂

I’m tempted to race report the life out of this thing, but I’d rather allow the day to carry on as a magical, beautiful dream. I do not want to sentence the memory to death by prose. Long story short, it lives up to the hype. It just does. All of the logistical headaches, expensive everythings (race fees, hotels, meals, EVERYTHING), and Central Park pain train… WORTH IT!

 

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That’s me in the middle there with orange cap.

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That said, I was soooo not into doing any of the actual training. But run the race I did because, how do you say no to New York? I would have denied it at the time, but my overall attitude was pretty cocky. “It’s my fourth marathon… it might not be pretty, but I’ll finish.” No surprise, that kind of mentality caught up to me big time at about mile 21. Look, it could have been a lot worse. I could have ended up with a proper stress fracture. The fact that I got out of there without my ITBS flaring up is an honest miracle. And I finished in 4:14, which, while not close to the sub-4 I put down earlier that year, is still my second fastest marathon. But, in short, afterwards my body was just not right and I felt it for a good three months (at least). 

Yes it’s the same old song – do not fuck around with marathon training! Respect the distance! And so on…

My mantra, however, is even more acute. Because CIM is starting to whisper my name, I must keep on repeating – I WILL NOT RUN A MARATHON in 2017. (for now at least)

No seriously. DON’T RUN A MARATHON THIS YEAR, IDIOT!

Here’s something that, interestingly, I did not do last year:

Run a half marathon.

I find this to be amazing. I ran 6 races in 2016 and the distances were so random: a 10 miler, a marathon, a 10k, a 12k, a 5k, another marathon. That’s a pretty oogly set right there.

So here we are, April 2017, and I’m focused on finishing a solid half marathon. At the beginning of this year my idea was to try for a sub-1:50 at Oakland Running Festival in March (one of my faves), but LOL that went up in smoke fast. That “training” began in late January but I was just a hobbling, inconsistent, panting mess. So I haven’t raced at all this year and while I feel a bit of FOMO in the long run I know it will be good to have this downtime.

But after some slow, wonky months, my body seems to be righting itself. I’m watching the pace of my easy runs creep back down. I crave speedier segments. I’m excited for my long runs, and I feel fresh while I’m doing them.  Overall, running is a cathartic, energizing experience again. Not something that makes me want to dart into traffic while I’m doing it.

So welcome back, runner me, steadily back to the world of the living.