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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Training Diary 6.8.14 — Speed Phase Week Two

Not the most productive week for running, but a bunch of fun times. On Saturday, my boyfriend surprised me with a birthday getaway to Lake Tahoe! Lots of relaxation for us, and lots of swimming for Mr. Darwin!

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Anyway, my priority these 4 weeks is to get up to do my speedwork, so in that respect training was still meaningful, if truncated. Oh well.

Monday — Dynamic Flow Yoga (90 minute class).  Whenever I walk into a yoga studio and see a teacher under 25(ish), I prepare myself for a gut-buster. Still, class was delicious after the previous no-yoga week.

Tuesday — Strength and commute by bicycle (~ 8 miles)

Wednesday — 5×400 / 4 miles / 9’39” pace.  Effort-wise, the 400s seemed faster this week, although I don’t have splits to compare. I was truly exhausted after each one though, which accounts for the slower average pace, as I did more walking during the recovery intervals. 7’14″/ 6’44″/ 6’42″/ 6’52″/ 7’00”. I added a few 100 meter sprints after my initial warm up laps. All in all, I’m enjoying the early mornings at the track!

Thursday — Rest.  Had planned a 5 mile easy run to recover from the track. I even brought my run commute kit to work, but I bagged it following a late night at work. Instead, I met a friend at 20 Spot in SF and chatted the night away.

Friday — Rest.  Had planned 30 minute tempo, derailed by staying out too late the night before. Lame. 😦

Saturday — Easy run / 3 miles / 9’25” pace.  Holy heat! At 6000+ feet above sea level, my 85º run around Homewood was a beast, but not entirely terrible. I kept it short, made a leisurely (and totally necessary) pit stop for water at mile 2, and finished a bit wilted but in good spirits. So no tempo this week but does one run in the mountains count as altitude training?

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Sunday — Rest.  I really considered doing 6 miles, but in the end decided to stay in bed on the morning of my mini-vacation. Miles could wait till Monday.

It pains me to say, but yoga boot camp is looking less and less likely. I’ve not completely settled against it, but 6am M-F for six weeks is a commitment. I need to determine my goals and priorities with Santa Rosa coming up in August. Need a moment of truth! What to do?