Monday, May 31, 2010

The week's workouts

Another week closer to the San Francisco Marathon!  None of my runs this week were anything special...but I guess it's good I'm building mileage without any IT band issues at all

Monday - 45 minutes stationary bike
Tuesday - easy 5
Wednesday - 10 miles with 5 at LT pace
   The plan was to run 1.5 miles to the gym, do my 5 LT on the treadmill, then run the long way (3.5 miles home).  The gym was really hot and I felt like I was going to pass out after 2.5 miles, so I slowed down, finished my 5, then ran 2.5 outside at what felt like LT effort -- not sure of my pace -- then a mile easy.  Not ideal, but at least I did get some faster miles in.
Thursday - 11 miles (9:06 pace) - my legs just weren't feeling it
Friday - REST
Saturday - 5 miles (8:57 pace)
Sunday -  10K race in 45:57 (7:24 pace) followed by 11 miles (without my watch...but SLOW)
Total - 48 miles

Sunday, May 30, 2010

The Strawberry Stampede 10K

I just ran my 3rd race of 2010...and it was finally a race I was happy with.

This was the 24th Annual Strawberry Stampde held in a town not far from where we live.  Apparently the race had twice as many participants this year as last year (there's a 5K run and walk too) so they weren't totally prepared and we started about 15 minutes late (which I feel like happens with every race I've ever run).

It was a BEAUTIFUL morning, sunny and about 80, with hardly any wind.  The course is mostly flat, with a gradual rise between miles 1 and 2.  I had a secret goal of running sub-45, but I know my legs are tired and I haven't been doing much speedwork, so I decided I'd be happy with anything under 46.

I went out a little fast...mile 1 was 6:58, but I was feeling really good.  Then just before mile 2 I got a pretty bad cramping pain in my lower abs that slowed me down a little.  I get these randomly during training runs's always after I've been running for about 15 minutes, and it usually goes away within half a mile, so I just kept pushing because I knew it would probably subside.  By mile 3, I was fine and feeling good (22:30 at 3 miles).  I thought I had a chance at being under 45, but I just focused on staying relaxed and moving up gradually.

The last half mile felt like an ETERNITY! We were back in town after being out in farmland, and we made 3 or 4 turns.  I thought I'd never see the finish!  At one point my watch said 44:48 and I realized I wouldn't get a PR today.  I came in at 45:55 on my watch, 45:57 officially (7:24 min/mile).  My husband was exactly a minute behind me.

I got a medal for placing 2nd in my age group!

I can honestly say I did my best and other than that first mile, I think I ran a pretty smart race.  I'm definitely happy with how I did, and I had a ton of fun out there on such a beautiful day.

Since the hubs and I planned on doing this race way before I decided to start training for the SF Marathon, it didn't fit into my training plan too well.  As soon as we got home, I grabbed a water bottle, threw on my hat, ditched my watch (I knew I'd be reeeally slow), and headed out for 11 miles.  It was's a lot hotter today than it's been in months, and my legs weren't exactly fresh.  But I did it, and that brings my total miles for the week to 48, a new record for me!

Sunday, May 23, 2010

Wish they all ended up like this

Allergies have been completely kicking my ass.  I'm a stuffed-up, sneezing, coughing, weezing, itchy-eyed mess and it's not fun.  I dragged my sniffly self out of bed to run the prescribed 16 miles with 10 at goal pace today and I had exceedingly low expectations.  I was tired and groggy, and the first 6 miles were a real struggle.  But something happened when it was time to pick up the pace.  It was like my body woke up and got its act together, and the last 10 miles, I felt really strong. 

For once in my life I think I hydrated enough...I ran 2 8 mile loops and grabbed a water bottle for the second loop, which I drank all of by the time I was done.  There was a nasty headwind the last three miles that was a giant pain, but I just kept pushing and felt pretty amazing and relaxed running 8 minute miles.

The rest of the week was pretty good too.  I felt like crap on Wednesday, so I made that my rest day and ran 4 miles recovery on Friday.  I followed it up with 10x100 m strides, which I haven't done since high school.  They're fun!

Summary of the week:
M- 45 minutes stationary bike (13 miles)
Tu - 8 miles @ 8:29 pace
W - rest
Th - 11 miles @ 8:36 pace
F - 4 miles @ 8:20 pace, 10 x 100 m strides
Sa - 4 miles
Su - 16 miles (6 @ 8:48 pace, 10 @ 8:01 pace)

Total - 43 miles

Thursday, May 20, 2010

Mid-week med-long

Honestly, when I saw that the Pfitz plan included 11 and 12 mile runs in the middle of the week, I was a little intimidated.  Not only was I worried about finding time when it was light out to run for that long, I wasn't sure how I would handle it mentally or physically.

But now that I've done a couple of those mid-week 11-milers, I've come to LOVE them.  It's nice to get a longer run in on a non-weekend day, and I can tell it's helping my endurance.  Plus it's another opportunity to add to my ridiculously attractive running-shorts-and-socks tan, which is totally awesome for swimsuit season [sarcasm]

Monday, May 17, 2010

Sticking to it

I've never stuck to a marathon training plan for more than about 3 weeks, but this time I'm DETERMINED.  One week down, 10 to go (I started a week late)...and so far, so good. 

I ended up taking Monday AND Wednesday as rest days (probably should have cross trained, but oh well).  I've been loving my 5 AM treadmill runs at the gym...the day feels like it has so many more hours in it when you work out before work!

Summary of the week:
M - Rest
T - 11 @ 8:12 pace
W - Rest
Th - 8 mi w/ 3.5 @ 7.24 pace (should have been 4 but the treadmill was having issues)
F - 45 min stationary bike, upper body weights
Sa - 5 miles @ 9:01 pace
Su  - 15 miles @ 8:58 pace

Total: 39 miles

Monday, May 10, 2010

Changing my plans

Sooo, it's looking like that 50K in August may not happen after all.  There's an out-of-town wedding that weekend that we really can't miss, and getting back in time for the run Sunday morning just isn't going to happen.  I'm a little bummed, but I'm also excited because it means I'll be running the San Francisco marathon at the end of July! 

Since I've been running 30-40 mpw the last month, I think I'm ready to jump into the Pfitz 12/55 plan, but knowing me I won't be following exactly.  I'm just excited to keep piling on the miles and hopefully have a better race than I did in LA.

Summary of the week:

Monday - 6 mile run on the treadmill (8:33 pace)
Tuesday - XT (45 min exercise bike)
Wednesday - 6.25 mile trail run
Thursday - 5.4 miles on the treadmill (8:26 pace)
Friday - Track workout (2 mile warm up, 1 mile @6:37, 8 x 400 @ 1:38 (avg), 2 mile cool down)
Saturday - 3.6 miles
Sunday - 10 miles with my sister (9:12 pace)

Total: 39 miles

Thursday, May 6, 2010

Trail running > Tempo running

I ditched my tempo run yesterday. It was just way too nice a day to run on the treadmill, and I know it's perfectly possible to do tempo runs outside, but the mountain was calling my name.

OK, it's more of a hill. But it's 1200 feet tall, and it's a ton of fun to run up. Plus with that trail 50K coming up in August, I definitely need to practice running on trails. Particularly trails that gain a ton of elevation, because over the course of that race I will be climbing 6,400 feet. YIKES.

The views at the top are pretty amazing:

...and that's one of the 2049380238 reasons I will never live in Florida. Or Delaware. Or any other flat state.

It's only about 2 miles from the start of the trail to the top, so I added a few miles around downtown to make a total run of 6.25 miles. 

Sunday, May 2, 2010


Does it count as a PR if it's in training and part of a longer run?

If it does, I just beat my previous half marathon PR by a minute and 10 part of a 13.4 mile training run - and it definitely didn't feel like a racing effort! This definitely gives me hope that my speed and fitness are improving, especially since I was taking it really easy the first 7 miles, and just picked it up slightly for the last few.

This was an AWESOME week of training... great mile intervals and a tempo run on the treadmill, a nice relaxing 5 mile run with the hubs last night, and then this perfect run this morning!

Summary of the week:
M - 4.25 miles recovery (8:33 pace)
T - 7 miles w/ 3 1-mile repeats at 6:58 pace
W - 60 minute spin class
Th - 6 miles w/ 4 tempo at 7:24 pace
Sa - 5.2 miles easy (8:15 pace)
Su - 13.4 miles (8:07 pace)

TOTAL: 35.85 miles