“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.

“I Took the Long Way” (LA Marathon 2016 race recap)

Runnin’ – The Heartless Bastards

Well I’m finally getting to the recount of my experience at the Los Angeles marathon. And imma gonna keep it semi brief-like. These days I’m just covering all kinds of ground with respect to working, resting, experiencing life and having fun, running a very small amount, and keeping my eyes forward towards Spring!

On to the business at hand.

LAM_Before

To me, this is a perfect marathon “Before” picture. What a hot fucking mess I was 4 hours later.

 

The majority of the race went really well for me and I spent most of the time cautiously optimistic that sub-4 was in the bag. Side note – one of the amazing things I’m observing is how much my tolerance for pain has, with practice, improved in this sort of weird, out of body kind of way. My legs were crazy hurty ouchie ouch for well over 2+ hours, but my body and mind have learned to accept this as a rule. “Look, if you want to go fast, this is the way it works,” says brain. “Don’t worry, something else will distract you soon enough.” And body says, “You a little mean, but okay. We know you’ll give us pizza later.”

Dumb internal monologues aside, things got a bit more interesting at Mile 19 so that’s where I’ll start. Here’s the LA Marathon elevation profile:

LosAngelesMarathon_2011_e

So at Mile 19, I slowly started to fade. This was the warmest part of the course, although temps didn’t climb as high as was predicted. And was prepared for the gradual incline here so I told myself to just keep steady until things flattened out.

At about mile 21 the 4 hour pacer, who I’d passed back at 15 or 16, caught up. I stuck with the group for a while, and they got me through one of my toughest miles. But by the next mile marker, I found that I couldn’t hang on. Watched them slip away, feeling a little disappointed but actually pretty zen about what was happening. I resigned myself to the likelihood of a 4:01…4:02 finish. I’d already mentally prepared for this possibility during the previous week while looking over the weather forecasts. I trudged along and made it through miles 23 and 24 at 9’31 and 9’43.

Then two things happened. First, we began a descent to the oceanfront finish line that would result in 200 feet of elevation loss. And second but just as crucial… MARINE LAYER. Hallelujah.

I started to feel a little bit stronger and some confused marathon math told me that I still might be able to squeak in under 4. However, as my brain was trying to convince my body that my dragging pace had reached the dreaded point of no return, I heard a spectator cheer me on. It was one of those “looking good” type comments. But after she said this to me I swear I heard her comment, in a lower voice to her companion,  “Wow, she looks really fresh..” Whether or not I imagined this, whether or not she was actually talking about me at all – this moment brought back my race. I felt a burst of momentum and knew that I would reach my sub-4 goal. I had a great, balls to the walls 25th and 26th mile, 8’42 and 8’21. I ran terrible tangents and got to do 26.5 miles that day, running 8’17 for that last half mile. With the finish line in sight, I found the 4 hour pacer and tapped him on the shoulder. “I caught you!” I said excitedly. He congratulated me and told me to kick it hard and sprint to the finish and I ran and ran and ran.

It was fucking great.

LAM_Finish

Hurts. So. Good?

Official Finish: 3:57:59

Finally, a few takeaways on the overall experience:

LA Marathon Pluses:

  • Pre-race at Dodger Stadium. A completely genius organizational move – an empty baseball stadium means shelter and real bathrooms! A 4:30am shuttle from Santa Monica was super easy.
  • Scenic course
  • Fun spectators and crowd support (yes! the 5 mile chili dog station is real)
  • Downhill finish
  • Lovely, large medal

LA Marathon Minuses:

  • Not necessarily a minus but should be noted that is NOT a flat course. For whatever reason, be it the event marketing, or because I assume anything outside the Bay Area is flat, I wasn’t expecting to encounter these kinds of rollers. The hills are fairly gentle, but I didn’t find this to be a particularly easy course, which brings me to…
  • Miles 20-23 are boring, uphill, and hot. If you’re really hitting a wall this section can be fairly demoralizing.
  • Finish area was not great. I had to walk for ages to get to the family reunion area. Ouch ouch ouch. And bag check retrieval after the race was absolutely awful! It took me a half hour to get my gear and I was painfully cold the entire time. They should have provided heat sheets before the UPS trucks but I guess they weren’t expecting the chilliness.

Up next… Rocking a summer halves and preparing for the fall marathon. Yes. That One.

“You are the sky. Everything else – it’s just the weather.”

Pema Chödrön.

OMG and WTF: It’s marathon week already. Oh how terrible I was at blogging my training, but for the last few months I’ve been trying to just lay low, keep my head down, and grind it out (with a smile, of course). I missed a few runs especially during a couple of stepback weeks in December, but overall I put in a lot of quality work. Several fast-finish long runs and race pace workouts. Logged my highest mileage weeks ever with no injuries. Perfectly executed a 10 mile race in week 15, finishing comfortably with a gun time of 1:24:10 (8:25 m/m). Up until a few days ago everything seemed pretty much on track for a sub-3:55 attempt, about an 8:55 average pace.

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Flashback to almost 3 weeks ago… the final 20 miler. I was a bit tired but held pretty strong until the end!

The city of Los Angeles, however, begs to differ.

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source: LA Times

As a lady from the land of year-round 55-65 degree weather, running in the heat is not something that I’m used to and the idea of a marathon in these conditions makes me pretty nervous. On top of this, recently I’ve discovered that this course is actually kind of hilly. Uh, how did I miss this?

LosAngelesMarathon_2011_e

Looks a wee lumpy, non? In my mind this race was all downhill. They certainly market it this way. “Net downhill” can be deceiving.  

Oy. Anyway, with my last training run completed this morning, my goals now are twofold:

1 – Focus on what I can control. This week, I’ve been drinking water, electrolytes, and $10 beet juice like a woman possessed. I’ve been researching and planning the best ways to survive the heat, and optimize performance as much as possible: First, I’m considering my clothing and, heavens to betsy, I may choose to go sans-singlet if I can muster the courage to feel oh so naked in only a sports bra. Usually I rely on course aid stations for hydration, but for this race I’ll be carrying a handheld and stocking Nuun tablets in the zippered pocket. For fuel I’ll bring along the extra salty Margarita Shot Bloks. Finally, I’m discovering strategies to keep my body as cool as possible: Run through as many open fire hydrants and misting stations as possible. Dump water on my head at aid stations. Bring frozen hand towels to the start, and grab ice and cold towels along the way. Apparently, the organizers have promised such things, hopefully they’ll deliver. This being the third straight year of high temps, this isn’t their first rodeo.

2 – Be Realistic, Stay Positive. Sub -4 was my original goal, and in this heat it would be an amazing achievement for me. That said, sub-4:10 would be an achievement. A PR (under 4:19) would be an achievement. But the reality is that with these intense conditions I might not realize any of these goals, on which my heart was so initially set. At this moment I’m trying to see the bigger picture. Training for this marathon has resulted in real step forward in my running fitness and I believe a fruitful year of racing lies ahead. I’ve learned a lot about my strengths and weaknesses, and have new ideas about how to maximize my potential in the future. On Sunday I will run my first marathon in almost two years, and I’m excited to experience this fun and scenic urban course in a city that I really like and have history with. These last 5 months represent a huge step towards getting faster, setting new goals, and having more fun on my running journey. End pollyanna rose colored glasses rant.

In 2015, Ryan Hall suggested the following mantra to those running in the record-high temps at LAM:

“It’s a beautiful day and I’m doing what I love.”

Ok then, here we go.

 

 

“Habituate yourself to walk very far.”

Thomas Jefferson.

 

Here’s how my weekly mileage looks in my first 8 weeks of marathon training:

Week 1 (ending 10/18) – Scheduled: 23 / Actual: 22.5

Week 2 (10/25) – 21 / 21.7

Week 3 (11/1)  – 21 / 19.1

Week 4 (11/8)  – 26 / 25.8

Week 5 (11/15  – 30 / 28.8

Week 6 (11/22)  – 26 / 21.6

Week 7 (11/29)  – 30 / 30.1

Week 8 (12/6 – current week)  – Scheduled: 33

My training schedule is a malleable thing that I’m adjusting as I learn about how I’m feeling week to week. And this week, week 8, just shy of halfway through this beast – all week I’ve been effing TIRED. I can’t get enough sleep (even though I’m hitting 8-10 hours solid nightly), have low energy during the day, and then feel a bit restless in the evening. Seems a little early on experience such fatigue (I’m not calling it burnout yet) and so I’m a little concerned.

My body feels okay, and so at the moment my primary suspect is nutrition and hydration. I’m pretty certain I’m not getting in enough quality calories, and so I’m returning to the tedious task of tracking all my food for a week or so. According to my research and calculations, I should be consuming between 1850-2100 calories daily. And this means QUALITY calories – not 1200 calories of real food and 600 calories of beer and doughnuts. That said I don’t do marathon training without some treats.

😉

But by honoring the commitment to avoid filling in the gaps with said goodies, I’ve actually found getting in 2000-ish calories to require a lot of focus. As a pescatarian, most of my staple foods are relatively healthy and nutrient dense. Sometimes it feels like I have to eat a lot of food to meet the demand. AND if I’m consciously drinking a ton of fluids, I feel even more satiated throughout the day and less inclined to snacky snacks.

That said I don’t think that I’m necessarily overthinking it. It’s just requires a different routine. Here’s my overall strategy:

• Eat a bigger breakfast (from my usual 200-ish calories to 350-400 calories)

• Every meal contains a good ratio of macros – carbs, protein, healthy fat

• Obscene amounts of fruits and vegetables

I’m hoping that this cures my weird running hangover.

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Have you experienced fatigue in training? Do you change your diet while building mileage for a race?

 

“I love Los Angeles, and I love Hollywood. They’re beautiful. Everybody’s plastic, but I love plastic. I want to be plastic.”

Andy Warhol.

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That’s right, boys and girls. Some dark, wintery Northern California training ahead as preparation continues for the big bad LA Marathon in February!

I’ve been semi- secretly following a makeshift Hal Higdon plan that’s been pretty well Frankensteined into something that ol’ Hal might not condone at all. Basically, my strategy is to steadily increase mileage, diligently complete my long runs with some fast finishes thrown in every few weeks, and do goal pace workout most weeks. Easy runs easy and harder runs hard.

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Yellow highlights are pace runs. Purple are fast finish.

We will see how this evolves. But on the whole things have been going smoothly. I even got in a run during my trip to Mexico City last month, which was awesome and not at all the asthma-inducing shit show that I expected. Did you know that Mexico City’s minimum elevation is 7,382 ft? Neither had I (by comparison, our mile high city of Denver maxes out at 5,690 ft.). To my surprise, the run was absolutely magical. On Sunday mornings, the city closes several main streets to traffic and opens up these uncongested city miles to pedestrians, runners, and cyclists. On the day of my excursion many of the local running groups were out and celebrating Dia de los Muertos.  I was having so much fun that I tacked on two additional miles to explore a bit of the splendid Bosque de Chapultepec (aka a huge ass park).

The rest of this year will be focused on remaining uninjured and maintaining mileage amidst the tempting pull of lazy holidays and early dusks. And maybe one more half marathon before 2016….

“There is more to life than simply increasing its speed.”

Mahatma Gandhi.

Well here is the post in which I introduce my prospective strategy for training for the Metro Detroit Chevy Dealers International Half Marathon in 5 stinkin’ weeks!

Between determining details of the mileage and rest and cross training in the weeks ahead, through my research I’ve come across some global notes which may prove to be just as important for making it to and through the BIG DAY:

**Let go of expectations**

At least with respect to time. 2015 was supposed to be the year of the big PRs — but this ship has long since sailed. No matter. New goals include:

In Training

  • barring injury or illness, complete the planned training runs (i mean for god’s sake it’s just 5 weeks…).
  • that said, don’t take things so seriously.
  • that also said, every run has a purpose.

During the Race

  • enjoy the tour of the city and crossing the Canadian border.
  • overall: just have fun.

After the Race

  • after the race: eat pizza and beer (preferably a local one)
  • be grateful to spend time with my mom and dad, brother and sister-in-law, and others.

**Long runs are the foundation**

A repeated mantra in many half-marathon and marathon plans regardless of the length: laser focus on diligently hammering out that Saturday LSD. Of course, every run should mean something, but they’re the gravy.

**Practice finishing EVERY SINGLE RUN strong**

Failure to do this was, in my assessment, the single biggest contributor to my mini-meltdown at the San Francisco half marathon in July. It’s not that a positive mental attitude would have led to a better performance necessarily, but perhaps the last 3 miles would have been less grueling and mentally exhausting. Too often I allowed myself to wallow in tiredness and waning enthusiasm — during workouts but especially in last miles. But — I thought, at least I’m completing the prescribed mileage. At least I’m getting it DONE. It’s no mystery why on race day my brain just hit a moment where it was like — STOP. NOW. The ensuing internal bargaining and self-pity made the experience mildly excruciating and I am not interested in a repeat. Which brings me to…

**Stay positive — or at least, recognize negative patterns in thinking**

One thing that they stress in mindfulness meditation is that when thoughts arise, to make a soft mental note like: thinking. Or even more specific like: judging. These labels are simply a recognition of the occurrence, without trying to change or analyze anything. I think that my recent indifference to running and training has centered on, quite simply, a negative attitude towards it. Trying to think positive thoughts is one way to do this, but in other ways trying to force it can almost feed the negativity in a perverse way.  So if I can’t be positive, I can at least recognize negative thinking, laziness, excuses… without judging them … and then go out and complete the exercise anyway.

Onto the goods, now. Completed on scratch paper in highlighter and ballpoint pen over lunch at the office — here is my custom, handy-dandy, 5-weeks-out, shit-kickin’ half marathon training plan:

5 week half marathon training planWell for now that’s the best I got. Let’s just hope it doesn’t rain. Or snow. Or Tornado.
Question time! Have you ever run a race with minimal preparation? What was your experience? Any advice?

“Every trial endured and weathered in the right spirit makes a soul nobler and stronger than it was before.”

William Butler Yeats.

Well hello and Happy New Year!

So I took a blogging hiatus during the last half of 2014 when I came down with a bout of Iliotibial Band Syndrome. I completed my last race of 2014 in September (DSE Oyster Point 10k) and surprised myself by finishing in 49:07, running pretty even splits and averaging just under 8:00/mile.

DSE Oyster Point 10k Splits: September 21, 2014

DSE Oyster Point 10k Splits: September 21, 2014

It was a promising start to CIM training, but sadly the IT issue flared up soon after, forcing me to bow out of both Rock n Roll San Jose and the marathon. After a frustrating several months of trial and error, I have now been happily pain free since January 2. I attribute this recovery to diligent foam rolling, stretching and yoga practice, professional massage, rest, better shoes, and tiny miracles beyond human understanding.

Anyway, here’s a quick rundown of the latest haps:

1 — I’m upping my yoga game

In early January I attended a 3 week yoga “boot camp” series at my local studio — 75 minute classes / 6 am / Monday thru Friday. I would call it almost life changing. Although awkward at first, I became intoxicated by starting the days active and early, and made a lot of progress with my practice. I’ve definitely come away with a better understanding of the nuances of the poses and am improving the practice of mindfulness. I’m really just starting to scratch the surface and it super exciting. Hopefully the momentum will continue, but I know finding a balance will be somewhat tricky as I return to running more seriously. Anyway, it was a great way to kick off the year.

2  — I ran my first race of 2015 / first post-injury!

A Brazen Race was the perfect kickoff to a healthy, happy 2015. I was pleased to comfortably run an 8:15 / mile average – clocking in at 28:42 for the 3.5 mile race feeling fresh and in no more in pain than one would expect for a sunny 5k.

2015.01.24 - Coyote Hills - Brazen Racing -  Lehrbaum - 1727

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photos courtesy of the Brazen photog crew. Love these guys!

3  — I’m noodling the hell out of my 2015 training schedule and narrowing down choices for a summer marathon

I’ve been slowly building mileage since the beginning of the year and I’ve got a solid plan to carry me to 3/22 when (if all goes well) I’ll run the half distance at Oakland Running Festival again this year. In the meantime I have 2 tasks: first, decide on type/amount of speedwork to take on during marathon training (among other details) and second, confirm the goal race. Right now the main contenders are San Francisco and Grandma’s.

This Sunday I will be volunteering with SFRRC at the Kaiser Half so to all of those running Good Luck and I look forward to cheering you on!!

“Don’t follow the feeling, follow the plan.”

Dr. Barry Rovner A few weeks ago NPR broadcast a story about elderly people suffering from age-related macular degeneration, a condition that impairs the ability to see fine detail. Reading, driving, watching television, and cooking may become impossible. Worse, those … Continue reading

“All the art of living lies in a fine mingling of letting go and holding on.” (See Jane Run 5k Race Recap)

Henry Ellis.

BqvXgI_CMAEWeir

I’d planned a beautiful mantra.

Mile one for the body. Mile two for the mind. Mile three for the heart.

Spiritual as it sounds, it seemed the most logical way to achieve the goal: stay firmly situated in all here-and-now moments of Alameda’s See Jane Run 5k and PR by at least 25 seconds. To this end, I’d run the first mile to the best of my physical ability: trusting my base and my speedwork, visualizing form, and tuning into effort.  Mile two, I’d concentrate, focus, and moderate my inner dialogue. At last, I’d go balls out and stay strong, triumphant, driven. Upon crossing the finish line feel the pulse slow and the body cool and the mind quiet to a calm understanding of the beautiful world that lies peacefully between testing your limits and being a great genius about it and doing your very, very best.

Of course, the best intentions are often interrupted by the need for simplicity in times of distress. In these situations, an elaborate mantra then becomes:

Hold on.

Gone out to fast? Hold on. When in doubt? Hold on. What’s the purpose of running a fast 5k anyway? Hold on. Will the wheels come off? Hold on. God, these women in front of me are freaking fast, and they don’t even look like they’re trying. Hold on. Oh hell yes — clearly I’m crushing my sub 25 goal — which means I could slow down and still PR?

Hold. On.

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Official Finish: 23:07

First in the 30-34 AG! Technically I came in second, but the girl ahead of me won first overall, so I snuck in and snagged the first place prize: Compression Socks/Sleeves, which I unfortunately don’t use. I know people love them…but they don’t work for me.

With a big PR and a checkmark beside one of my goals for this year (sub-25 minute 5k), obviously it was a great day. Even so, event organizers left little to complain about. The sun caused many talented Half Marathoners to wilt somewhat, but the weather was manageable for the 5k. The start and finish areas were fairly mellow, family-friendly, and pleasant overall. The only thing missing was water! Goody bags included chocolate almond milk (yum), Clearly Kombucha provided product samples and deals (excellent), and of course, as the hallmark of the race would suggest (“I run for chocolate and champagne”), wines of all kinds flowed (I’d prefer beer, but okay). All nice perks, but with a lovely view of the Bay, it was a “water, water everywhere” kind of situation. Surprisingly tough for thirsty finishers to locate a bottle.

Too excited to look cool.

Too excited to look cool.

Naturally, I wonder if this PR might change the game for my upcoming races. Runners World and McMillan calculators reveal finishing times beyond my expectations. I understand a single 5k may not be the best barometer for longer distances, so we’ll try not to get ahead of ourselves, yes? For now, the rough plan is to keep my head down and forge ahead with the speedwork and mileage building in preparation for the Santa Rosa Half at the end of August. After a slow, undisciplined week, tomorrow it’s back to the reality of training!

Hope your summer training and races are going well! I feel for those bearing the heat and storms out East.

Training Diary 6.1.14 — Speedwork Week One

New to the blog this week are training diaries. I enjoy reading others’ and figure a weekly report would be a nice compliment to my own training efforts. No fun quote titles, we’ll save those for the regular posts. 🙂

The superstitious say that on day 1 of any month, an immediate utterance of “rabbit, rabbit” should keep you lucky. Unfortunately the first thing I said yesterday was “Oh, shit.” I swore I’d commit to CIM before the next price increase thus woke up with a start, certain that the last magic day had been May 31, a lazy Saturday of blustery NorCal beach walks and dog baths and 4 hours of True Detective (McConaughey. Gaah!), and not signing up for marathons.

Turns out — June 1 was the $125 cutoff! Still lucky! If, that is, lucky means officially registered for a third 26.2 mile adventure. Boom!

Last week marked the first of a series of training blocks as described in this post.

Monday — Long Run / 6.5 or 7 miles / 10:20-10:30 pace. Sunday’s LSD didn’t happen, so thankfully the long weekend saved me. Sadly, it wasn’t a great experience. I was feeling sad and kept getting mild asthma attacks. I would have given this run a big “F – U” sooner had I not promised to meet up with my friend Ari, who just about killed me with a steep climb up to Buena Vista Park at mile 4. Thanks buddy. I forgot to re-start my watch at one point (after one of the aforementioned asthma spells), so I’m not sure how far we actually went.

6 mile Buena Vista Run

Tuesday — SuperSlow Strength Training. I do a very specific type of weekly exercise with large Nautilus-type machines and a friendly but sadistic trainer (sorry David). Right now I’m focusing on adductor, leg press, behind-the-neck press, chest press, pulldown, and lower back machines.

Wednesday — My First Track Intervals! 4×400 / 3.4 miles / 8’24” pace. I woke my ass up at 5:45am to schlep over to Kezar and run my very first formalized track workout. My schedule called for 5 repeats but I’d decided earlier in the week to do 4 and see how I felt the following day. This being my first time out there and all. But damn it if I didn’t feel like such a badass!

Thursday — Tempo run / 3.1 miles / 9’17” pace. Maybe a little slow and a little short, but the idea this week was to push but also to feel out these new, unfamiliar workouts. All in all a nice quick morning run around the neighborhood.

Friday — Rest. I thought about run commuting home after work, but I didn’t even bring my gear to the office. Work and the early morning runs left me pretty worn out. My brand-new UP24 activity tracker revealed a sleep average of about 6 and half hours a night. Now I know a lot of very talented people who can function on less, but this is bad news for me — a ticket straight to injury land with a detour through grumpy town . Indeed by 4pm that day I couldn’t see straight, I was that tired.

Saturday — Rest. Usually yoga day, or I was going to make up the missed Friday run, but I did some hardcore relaxing instead. In retrospect it was nice to have a whole day free from commitments, but I could have used the yoga.

Sunday — Long Run / 8 miles / 10:00 pace. A glorious long run along the Embarcadero that more than made up for the suck-fest on Monday.

Woefully, not a single stinking second of yoga. Whaddya know? My body feels no bueno, stiffer than usual — it was at times iffy during yesterday’s 8 miler. It’s amazing how much healthier I feel when I practice regularly, so I’m on my way to class tonight! Yoga Mayu’s 6 week boot camp begins late June, although I still haven’t pulled the trigger. Otherwise, this coming week’s schedule looks a lot like what’s above. Minus a rest day, and in new Oiselle flyte shorts. Ooh la la!