“Mellow as the Month of May.” (Half Marathon Training, week 4)

Carole King.

The first week of May coincided nicely with the very center of this training cycle. I find this month to be a particularly optimistic one with summer on the horizon and such. And optimistic would also be the perfect word for how I’m feeling about running lately. Although my Saturday long run was a bit draggy, all in all I came away very encouraged with the total mileage (first to creep near 30) and my Thursday interval session.

Monday 5/1: 3.4 miles easy (9’19” avg pace)

Tuesday 5/2: rest  Normally this is my strength training day. But I had a late night and poor sleep so my trainer was kind enough to move my appointment to Friday. This was both a blessing and a curse, as you’ll read below.

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rest day inspo courtesy of Darwin le Dog.

Wednesday 5/3: 4 miles easy (9’26” avg pace)

Thursday 5/4: 6 miles w/ 3x 1 mile at half marathon pace + 10-20 sec (8:30-8:40) w/ 1-2 min rest between sets (9’02” avg pace)  I ran my splits at 8’22”, 8’14”, and 8’22” all the while feeling extremely cruisey and controlled. So I was absolutely thrilled with this workout, especially coming off of a ho-hum weekend 5k.

Friday 5/5: Strength training

Saturday 5/6: 10 miles LSD (10’05” avg pace)  The first 7 miles were pretty rough, and I’m chalking this up to the previous Friday’s strength session. While I wasn’t particularly sore, still, David’s current plan includes this lower body triple punch: abductor, leg curl, followed by leg press. Then, just to completely knock out the hamstrings and glutes, we finish the workout on the lower back machine. Anyway, it was a good reminder why I should continue to schedule easy runs after strength days.

Sunday 5/7: 5 miles easy (9’33” avg pace)  If it hadn’t been for my boyfriend, I probably would have only done about 3 miles. John has been running a lot lately (he completed a 70 mile month in April!) but this was our first one together! It’s super motivating to have another runner in the house. And one of the best parts of this run was that he picked the route, so I could just follow along and not think too much. 🙂  

Total Weekly Mileage: 28.4

I’m pleased to have hit my target of 28 miles, and to find that on Monday I felt only a little tired and still fairly strong and uninjured. On the horizon: a 12 miler, more mile repeats, and a 5k part deux!

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“If your dreams do not scare you, they are not big enough.” (Half Marathon Training, week 3)

Ellen Johnson Sirleaf

Last week in brief: I pulled my mileage back little bit and ran a 5k on Sunday. While the training runs were decent, the race and my performance were really very meh so I’m planning a second attempt on May 14. Recapping these two 5ks in tandem could spark some revelations (?), so I’ll post-mortem my experience at the Marin County Half Marathon, 5k & 10k in a couple of weeks.

 

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Marin County Half, 5k, & 10k. The location sure was a beaut!

Before I break down last week’s schedule I want to mull over a running epiphany that I had 20 minutes into my 6 miler last Thursday. First of all, is a running epiphany a thing? Like runner’s high?

In the last several weeks, I’ve become very interested in improving my pace at shorter distances, a contrast from 2016’s marathon-centered training (a sub-4 goal in LA and what might be called a “finish with dignity” goal for NY). Even earlier this year I was still very tempted to set my sights on a late fall marathon, however my attention has slowly but increasingly moved towards halves and even 10ks and 5ks. So as I was running along Mission Bay last week just about to do my first repeat, a simple but declarative sentence rang loud, out of the blue and clear as a bell: I should see if I can get 10 minutes off my half marathon PR this year.

The clarity and decisiveness of this inner voice has stuck me, even if I’m not sure what to make of the idea. But to be honest, it feels more exciting and motivating than anything I’ve come up with in a while. To be precise, this means a 1:42:35 finish / 7:50 average pace, which at my current fitness and running schedule, is just bonkers. 

But back to the present moment, in which we revisit week 3 of 8 of this current training phase. 

Monday 4/17: 3.7 miles easy (9’34 avg pace)

Tuesday 4/18: superslow strength training I completely crushed this workout, btw, with improvements on every machine.

Wednesday 4/19: 4.5 miles easy (9’52 avg pace)

Thursday 4/20: 6 miles w/ fartlek – 3x 2 min fast w/ full recovery + 4 strides (9’03” avg pace)

Friday 4/21: Rest

Saturday 4/22: 3 miles recovery/shakeout (10’39” avg pace)

Sunday 4/23: 5k race – watch stats: 23:42 finish, 3 miles (7’57” avg pace) Short course. My “official” race results indicate a time of 23:30 at a 7’27” pace, which doesn’t make a lot of sense (3.1 at 23:30 miles is a 7’34” pace and 7’27 at 23:30 would be 3.15 miles, which would make the course ever so slightly long which it was not). This confusion certainly does account for part of the reason why I want to run another 5k ASAP, but it’s not the entire motivation. My experience at the Marin 5k was valuable in that did indicate that I need more practice for when the tough gets going and doing a few more races between now and June 4 should help hone in on more constructive mental attitudes and pain management techniques.

Total Weekly Mileage: 20.2

And capped the week by reaching my monthly goal of 90 miles in April! Happy May errybody.