4 Weeks to Bay Breeze 10K
9 Weeks to Oakland Half Marathon
Monday: No running; karate + strength work.
Tuesday: 2 miles easy wu + 4 x 5:00 @ 5K effort + 1.17 miles easy cd = 6 miles. OMG, I've missed being on the track so much! Given how hard my "easy" 4 mile run was on my legs the previous Sunday, I was a little tentative going into my first track workout in months, but it felt GREAT. Yes, I was a little slower than I was back in August, but significantly faster than I was expecting, so that's a plus.
Wednesday: No running; karate + strength work.
Thursday: 7 miles pseudo-easy. It was really supposed to be an easy day, but to be honest I just didn't have an easy run in me. As I've mentioned, easier runs in terms of effort have been significantly more painful for my legs & feet lately than faster ones; also it was raining today & I was not trying to spend more time than necessary out in it. I decided to do one loop of Golden Gate Park (fewer stoplights = less time in the rain) at a pace that was just fast enough to be slightly uncomfortable. I had some significant MT pain at first, but later in the run I experimented with increasing my turnover a bit and found that it actually did help (though I felt kind of ridiculous given that I wasn't really running fast enough to warrant, say, 100 strides per minute). In terms of re-building aerobic fitness, I was pretty pleased with myself for averaging 8:06 / mile going downhill & 8:28 going back up. Definitely not something I could have done two weeks ago.
Saturday: 6 miles easy. Some concerning MT pain (again) at times. Faster turnover does help some, but at a certain point this causes my "easy" run to become not all that easy anymore and I am not trying to do four tempo runs a week.
Sunday: 10 miles easy. I tagged along with Layla on the last part of her 20+ long run through Golden Gate Park, which was good because it was EXTREMELY wet & nasty out & we both agreed that we might have wussed out if we hadn't already planned to meet up. Also, this was my first double-digit run of 2012!
Grand Total: 34 miles
Progress! Hitting 2000 miles for the year means averaging ~38 per week -- I knew it would take some time to build up to that after taking December off, but it looks like I should be back in that neighborhood in another week or two.
Next week will be tricky because we're spending Saturday & Sunday in Sonoma with Don's parents and there really won't be any time for running (I think I've mentioned in the past that for me running & wine tasting weekends don't mix). That means that I really need to run every week day this week in order to stay on track with mileage, meaning that by this Friday I will have run on nine consecutive days. That's kind of a big deal for me -- I almost never run more than four days in a row, so it'll be interesting to see how my legs hold up.