Portland Marathon Training – Week 16

Portland Training:  Week in Review:

  • Sunday – The Giant Race Half – 13:1 Miles
  • Monday – Bikram Yoga – 90 minutes
  • Tuesday – Track Workout – 7.5 miles
    • 3 mile warm-up
    • 400m @ 5k Pace, 200m recovery, 600m @5k, 400m recovery -x4 = 4 miles
    • 0.5 mile cooldown
  • Wednesday – 45 minute spin class and weight workout
  • Thursday – 5 mile run
  • Friday – OFF
  • Saturday 20 Miles

Total Miles – 45.5 Miles

45 miles – wow!  That is one of the highest mileage weeks I have run in a long time.  It was mostly due to the fact that I raced on Sunday so I did my long run Sunday instead of Saturday last week.  I was worried how my track workout would go on Tuesday after racing Sunday but I actually felt super strong.  We even ran our last 600m interval faster than the previous 3!  Spin on Wednesday morning was a bit rough to get going.  I didn’t have much recovery time between track and spinning (as in only 11 hours) so my legs were tired for the first 10 minutes.  Once I was warmed up though, I felt good and got a nice workout in.  I took my run on Thursday morning easy in prep for my 20 miler on Saturday am.

My long run on Saturday actually got off to an interesting start.  I was supposed to run at 6:30 with the early group to get 6 miles in before the 7:45 scheduled long run.  I actually had planned on arriving at 6am to get 2-3 in before the long run.  I had plans to camp for the night about an hour north of SF on Saturday and I was anxious to get up there.  I figured the earlier I could run, the sooner I would make it up to meet my friends.  My friends had gone up on Friday night but I had to stay back and get my run in Saturday am.  My plan to run early and get to camping earlier failed.  I accidentally set my “weekday” alarm and my alarm never went off on Saturday morning.  I woke up at 6:20 in a complete panic.  I actually was out of my house in 15 minutes (thank goodness I had everything ready to go the night before) and made it to the run for 7am.  I was able to get 4.5 miles in before the big run started so I was only about 1.5 miles behind the rest of the gang.

Hog Island Oysters!

Hog Island Oysters!

The first part of the run went well.  I had a strong first 8 miles and started to feel a bit tired at 10.  I knew that wasn’t good with another 10 ahead of me.  I kept pushing though and did okay through mile 15.  After that I was really getting tired.  I was actually only scheduled to run 16 this week but my family will be in town next weekend and I didn’t want to have to run 20 miles while they were here so I swapped the weeks.  I knew why I was only supposed to run 16, once I hit 16 I was ready to be done!  Our big group had broken off so it was just me and another guy so we were on our own.  He was awesome and helped me get to 20, he took it easy with me and kept chatting.  (He was only doing 16 so he was in much better shape than me)  Long story, I finished.  It HURT when I stopped running and walked to my car.  I did a bunch of stretching but was actually really hurting on my drive home.  I managed to find time to take an ice back, hydrate, eat and take some Aleve and by the time I was out the door for camping I felt much better.  I forgot how much those 20 mile runs take out of you and certainly can hurt.  I have 3 more to go, I am just hoping that this will all pay off in Portland!

I spent the rest of the weekend camping in Olema which is up near Point Reyes.  It was really fun!  It basically was a relaxing weekend with no plans and outside of the city.  My friends and I went up to Hog Island and got 2 dozen oysters.  I’m not a big oyster person but decided to give them another go seeing as they couldn’t get any fresher!  We had a bunch raw and cooked some as well.  I actually really enjoyed the raw ones!  They were salty which tasted so delicious after running 20 miles.  We also had cheese and crackers and made burgers for dinner.  Of course we complimented all that with some adult beverages!  It was a very nice and relaxing evening sitting around a camp fire.

Our Campsite!

Our Campsite!

Today we hung out in the sun at the campground until about 2pm.  Living in SF in the summer can really get to you.  We have no summer.  It’s cold and foggy every day so spending time in 70+ degrees in the sun was a real treat!  It was a great weekend!

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Santa Cruz Half Marathon

This morning I ran the Santa Cruz Half Marathon.  It was an early morning with my alarm going off at 4:40am.  (Gross)  I finally got out of my warm bed, was dressed and made breakfast to go by 5:20am.  I picked up my friend Katie who was running the 10k race at 5:30am and we made a quick pit stop at Starbucks and then it was off to the race!  The drive took us about 1 hour 15 minutes.  It was easy, no one else is on the road before 6am on a Sunday.

We parked by the Boardwalk and headed over for packet pick-up.  It was a beautiful morning, we were super lucky because it rained all day yesterday.  After getting our numbers and making a quick bathroom stop we got in line.  We timed it perfect.  We didn’t have more than 10 minutes to stand around.  At 8:00am the Half Marathoners were off!  The 10k started 15 minutes later at 8:15am.  My goal was to take it easy, keep around a 9:00 min/mile pace and just try to finish around a 1:55:00.  I’m in training for the Eugene Marathon so I should be taking these long runs slow.  That’s easier said then done though.  I ran an 8:20 first mile…oops.

View from packet pick-up

Another view of beach from packet pick-up - so pretty!

Pretty Palm Trees

The course was really flat the first 3-4 miles.  It went right along the ocean and the waves were really beautiful crashing along the rocks.  Miles 4-6ish were along a paved bike path and had a great view of the ocean.  Miles 6-8.5 were along a the ocean on a trail.  It was a nice change to run on the trail, easier on your legs, joints, etc.  The only issue was BIG puddles form yesterdays rain so I had to dodge puddles and keep a close eye out for them.  Mile 8.5 started back on the paved bike path.  From here on out it was the same course as on the way but it was so pretty it didn’t bother me.  (Usually I hate out and backs)  The finish line was on the Cowell’s beach!  It was really fun to finish right on the beach however sprinting in soft sand isn’t so easy.  The finish was well-organized with medals, water, food tent and the t-shirt pick-up.

I finished in 1:51:38 with an avg of an 8:31 pace.  I guess my slow strategy didn’t work but I never felt like I was really pushing.  Given my more recent half marathon times, I think I’m just getting faster!  It’s fun to keep seeing my times improve.  Fingers crossed I do the same in Eugene!

View of ocean from Mile 7

Finish line on the beach!

View from finish line beach

Overall it was a great race!  I would definitely run it again although I wish they had a few more water stops, specifically with Gatorade.  One of my co-workers that is from Santa Cruz came and watched me finish and then joined Katie and I for a Mexican feast!  It was a fun morning and great race!  Tonight I’m off to dinner with old-coworkers that are in SF for a conference.  I’m looking forward to catching up with them.

Also, Congrats to Katie on finishing the 10k in 49:35!  I believe that’s a PR for her.  Yay!

Santa Cruz Half Marathon Finisher Medal and Shirt

Finisher Shirt & Medal

Only one more big run next weekend and then it’s taper time!

Eugene Marathon Training – Track Workout

On Tuesday I officially joined the SFFRC (San Francisco Road Runners Club).  I’m really excited to be an official member of a running club.  I realized how much I missed the L Street Running Club in Boston after running with the club on Saturday.  It’s nice to talk to people who have the same passion and love for running.  They also don’t give you weird looks when you say you are running 18 miles on Sunday – they get it.  🙂

Tuesday I went and did my first track workout.  It was raining so the group was small but it was a great workout.  I got to the track a little earlier so I ran a mile in Golden Gate park before meeting the group.  I met the group at 6:30 and talked with the coach a bit.  We did a 3 mile warm up in Golden Gate park as a group and then headed for the track.  Once we were at the track we did some different drills and then I ran with the group doing shorter sprints because it was my first workout.  We didn’t do a ton of speed-work just 4×200’s. It was great though, I was able to push myself and really get my heart rate up.  Jenni (the coach) said we’ll probably keep my speed-work similar to what I did on Tuesday until after I’ve recovered from the Marathon, then I can really try to increase my distance and speed.  I’m looking forward to being challenged and tackling some 5k and 10k’s this spring and summer!

Wednesday I did a 4 mile run at a slower pace, I was definitely a little sore from the speed-work.  I ran on the Treadmill Wednesday because it was really raining, it was miserable.  I officially hate the treadmill now.  That night I went to a weights class with my friend Kate on Wednesday night and it was a lot of leg work.  My legs were done – really tired and sore.   What doesn’t kill you makes you stronger – right?  Yesterday I got up and ran 5 miles outside in the rain.  It was lonely, only a few people were out running with me compared to normal days.  I’m really adapting to this running in the rain thing – it’s a good thing because I’ve got 14 miles to run in the rain tomorrow.

Today, a much-needed recovery day after 6 days of exercise.  Happy Friday everyone!

“When it’s pouring rain and you’re bowling along through the wet, there’s satisfaction in knowing you’re out there and the others aren’t.”  -Peter Snell

Prepping for my 18 Miler

Tomorrow is an 18 mile run.  It was supposed to be 16 but I’m swapping it for next weekends run because I’m heading to Arnold with my cousins.  I’m going to try something new and run with the San Francisco Runners Club.  I’m excited because they do long runs every Saturday morning which is my preference.  It would be great to meet some new people as well!

I had to order new headphones this week.  I’m due for new shoes so naturally my headphones died.  I replace both every 4-5 months.  I use old school Sony headphones.   They are the only ones that stay on my head when running.  I HATE messing ear buds falling out while I’m running.

I’m off to see a play with my friend Katie tonight.  It’s a low-key night in prep for tomorrows run.  I have all my running stuff ready to go, gu, water belt packed etc.  I’m meeting the running club at 7:35am.

Hope everyone has a great Friday night!

Marathon #4

Friday I officially committed to Marathon #4. I’ll be running the Eugene Marathon on April 29th which is my 29th Birthday.  I thought it would a good way to celebrate my “Golden Birthday”.  It’s also supposed to be a beautiful marathon and more importantly flat!  I’m really looking forward to it and definitely striving for a personal best at this marathon.

Yesterday was a gorgeous day in SF.  It was close to 70 degrees and perfectly clear.  I headed out for 15 miles around 9:30am.  The plan was to run down along the Marina Green to the Presidio and over the Golden Gate bridge.  I knew I’d have to tack on a few more miles so I took a few detours along the way.  It was a BEAUTIFUL run and I think I got a little tan which is a nice little bonus.  The run was actually tough for me, given that I have added in a lot of weights to my workout my legs felt heavy.  I pushed though and finished the 15 miles at an 8:54 pace.

Golden Gate from Marin

SF from Marin

View of Alcatraz and the bay - busy day out there!

I’m nervous that I may have taken a little too much time off between marathons.  I maybe should have started training mid-February instead of the end of February.  The plan is to run 16-17 miles next weekend so I’m hoping that run goes better.

This week I got in 4 days of cardio, a weights class and a Bikram yoga class.  I missed out on a run and extra day of weights but I was sore and exhausted so I gave myself and extra rest day.

Brut Rose

In non-running news, last weekend I headed to Sonoma in a limo with my SF friends.  It was a great day!  We visited 4 wineries and had a picnic lunch outside at one of them.  It was a great success.  We ended the day at Gloria Ferrer, my favorite winery because of the Brut Rose Sparkling wine.

The Girls Wine at Kunde Winery

100 Mile Month

In August, I ran 101 Miles.  I haven’t logged 100 miles since March when I was in full training for the Boston Marathon.  It feels awesome!  In addition to my 100 miles I got up out of bed and ran 5 days this week.  Another accomplishment that hasn’t happened in a very long time!  It feels good to be running consistently again!

Two weeks ago I tried trail running with my friend Katie up on Mt. Tam.  It was AWESOME and hard.  Did I mention it was hard?  Wow.  I actually had to stop at one point because we were running stairs up the side of a mountain.  CRAZY.  Katie is awesome at hill running but she’s got 4 months on me.  I hope I get there at some point!

I also tried Bikram yoga.  It’s the yoga that’s like a 100 degrees and you just sweat from the second you walk in.  I don’t mind it, however it’s very different from traditional yoga.  I like sweating and cleansing my body of toxins but I miss the traditional yoga poses and sun salutations.  I am going to give a try a few more times and then try some other studios.  I was actually sent a great article on Hot Yoga and it’s benefits to running.  Check it out here.

I’m off to the Disneyland Half Marathon tonight.  (Writing from the airport)  I can’t wait to run my first Disney race!  I’m meeting my cousin Heather there who is going to receive her “Coast to Coast” medal on Sunday.  She’s also running ALL of the Disney Races in 2011.  You can read about all her adventures here.  More about Disney after the race!

I haven’t written much in the last few weeks, it’s been a bit crazy settling in here but I figured I would share some pictures from my August running…my own “Coast to Coast”.

10 Mile Run in Maine - Marginal Way

Ogunquit Beach - 10 Mile Run - Maine

View of Bay from the top of Lombard St - California

Marina - My new neighborhood - (the flat part)

Golden Gate Bridge on my run through Chrissy Field

Alcatrez from Chrissy Field

Sausalito - View from lunch after trail running (Believe it or not this is the same day as the previous two pictures - SF weather!)

Alameda Beach Wednesday Morning