3 Weeks to Bay Breeze 10K
8 Weeks to Oakland Half Marathon
I knew going in that this would be a tough week. Most of the time I take Monday and Wednesday off, but since I was planning to volunteer at Coyote Hills 5K/10K/Half in Fremont on Saturday morning, then spend the rest of the weekend with Don's parents in Sonoma (more on that later), I needed to run every week day this week in order to make up for Saturday & Sunday. This was on top of the four days in a row I'd already run the week before, for a grand total of 9 consecutive days of running -- kind of a big deal, considering that I usually only run 3-4 days in a row.
Monday: 6 miles easy. Surprisingly, I felt great after my 10 miler the day before(first double-digit run of 2012, holla!), and other than a little asthma (which, OMG, I am sooooo over) and leaving me a bit tired for karate, it was a good run.
Tuesday: 2 miles easy + 3 x 10:00 @ 10K effort = 6.12 miles. For all that I adore track workouts, 10@10's are no joke, and they are even less of a joke when it's only your second speed workout in 2 months. As with the 5@5's last week, I was a little conservative with the first one because I wasn't 100% sure what I'd be able to do. I ran the first one at a 7:22 pace, which was not a cakewalk, but I felt like I'd maybe run it a little conservatively & could probably speed up a bit while staying in 10K territory. What felt like more effort on the second one resulted in exactly the same pace, so I pushed a bit more on top of that for a 7:18 pace. I figured I'd have to run the last one with effort like unto the last mile or so of a 10K to beat that; I ended up with a 7:14 pace, but I may or may not have done it by running the last half mile or so at a 6:35ish pace (WELL under 5K pace) which is kind of cheating & probably means I should have started that interval out a little faster. My PR 10K pace from last year was 7:12/mile, so I'd like to get back down to that, if not faster, & have it feel comfortable.
Wednesday: 7 miles easy. Cardiovascularly (is that a word?), it was exceptionally easy, which I knew I needed to stick to given that I was on day 7 of 9 without rest days. But I can't remember the last time my legs felt so tired & heavy! From the first mile, I felt completely out of gas. I thought about cutting it short because I was actually afraid I might reach a point where I was miles from home & no longer had the energy to run, but I managed to power through & finish the whole thing.
2 miles easy + 6 x 800m @ HM pace w/ 400m recovery 2 miles easy + 4 x 800m @ HM pace w/ 400m recovery + .88 easy. Day 8 of 9 consecutive running days! I was really, really tired mentally and very nearly just called it a rest day, but in the end I made it to the track. I got some good advice recently to try splitting up my early-cycle pace runs into intervals (ie, 6 x 800m @ HM pace rather than 3 consecutive miles), so that was the plan. On the very first one, though, I realized I was going to have the same issue as Wednesday -- regardless of the fact that my heart & lungs weren't really working that hard, my legs felt heavy & out of gas & just really couldn't move all that fact. It didn't really bother me, though, because I knew it was most likely just a result of over a week of running with no rest days. In consideration of that fact, though, I decided it was probably smarter of me to just do 4 HM pace intervals (which, believe me, was plenty challenging) & not jeopardize my ability to finish my long run on Friday (moved up from Sunday).
12 miles easy 8.5 miles easy. It was supposed to be 12, but then social plans unexpectedly changed & at 4 pm I suddenly had 90 minutes until I needed to walk back in the door. Not 90 minutes of running time, but 90 minutes total, including dealing with stoplights & traffic. So the plan became "Run as far as you can until 4:45, then run back at the same pace or faster." It turned out that, of the 90 minutes I spent outside, 74 of them were spent actually running & 16 of them were spent waiting at lights. That was kind of depressing.
Saturday/Sunday: Volunteering / Sonoma.
Grand Total: 33.5
So basically the same as last week, which is okay. If I'd run everything as planned, it would have been a little over 38, but at least I can honestly say that I did the best I could under the circumstances and that none of those un-run miles were due to wimping or lazing out. I knew going in that it would be a busy week -- the next few should be a little easier.
Happy running! :)