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)

 

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