“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.

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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 🙂

Mendocino

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.

“These are a few of my favorite things.”

Maria von Trapp aka Julie Andrews.

Happy Holidays! Are you running? Resting? Gearing up for big things in the new year?

My days and weeks have been consumed by preparation for the LA Marathon. With race day on February 14, my schedule is starting to reach the apex. These are the big important runs, folks. I’ve completed my 18 and 19 milers, and continue to grind out the mid-week pace runs best I can. This week is a step back in mileage (which will hopefully include a 10k race on New Years Day) before digging into the two 20 milers scheduled, the first one with a MGP finish. I can’t believe it’s only one more month until taper time.

 

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nailed goal pace in golden gate park last week!

In other news I am pleased to announce some new ambassadorships!

Earlier this year I was selected as a “Branch” for the Oakland Running Festival! I am thrilled to help spread the word about this fabulous race that I’m sure will only continue to grow due to its fabulousness.

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Here are a couple of things that I think make the event special:

Courses

I’ve run the half course twice now. In 2014, I smashed my sub-2 hour goal with a 1:55, and this year landed a one-minute PR, besting my Santa Rosa time after a three month running sabbatical due to a bout of ITBS. So in my experience, this is a PR-friendly half girls and boys. With a hilly start, the full course boasts an elevation profile worth major badass points. Feeling social? Run the relay. Feeling greedy? Run two races in the “We Run the Town” challenge, taking on a 5k before lining up for the half marathon.

Oakland Pride!

Oakland spirit is fierce! Highlights include Raider Nation, the impressive art installations by Crucible and American Steel, Brown Sugar Kitchen cheer station and the massive crowd support around the final stretch of Lake Merritt. I love finishing at Snow Park and chilling out with a beer post-race.

And what’s better is that you no longer have to pay full price because I have a discount code for you! Enter “bodle” at checkout for 15% off any distance.

This year, I’m also an ambassador for NuunLook, we all know that hydration is complicated and personal. I don’t like sports drinks, and for whatever reason sometimes water – whether filtered, bottled or tap –tastes sort of plastic-like or metallic to me. Enter Nuun: a variety of flavors for every palette, no added sugar and under 10 calories per tab, and electrolyte enhanced. This combo works well for me, and I’m happy to support the brand as an ambassador because I believe it offers a unique option where sports hydration, nutrition, and recovery is concerned.

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Happy New Year!

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

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