Nike women’s half marathon training week 4

Monday: Rest

Actual: easy 4.5 @9:00

Tuesday: 2 miles @10k pace, 2×1 mile @5k pace, 2×800@faster than 5k pace

Actual: 2 miles @8:20, 2×1 miles @8:10, 2×800@7:30 (6.5 miles total)

(this workout feels like death)

Wed: easy run 30-45 min

Actual: Jogging with max 3 miles @10:00

Thur: tempo run (hard) 25 min @ 8:30 (5.5 miles total)

Actual: tempo run (hard) @ 8:15 <—- fastest 5k time achieved here!!!

Friday: xt or easy run

Actual: rest

Saturday: race simulation 6 miles easy +4 miles at goal pace plus 20-30 sec (9:10-9:20)

Actual: I took race simulation to another level by running the toughest hills portion of the Nike course with this workout.

Ran this with DH. Started the run at cliff houses end of the coastal trail, towards eagles point. Holy rolling hills and heart attack inducing stairs which I purposely decide to walk them. Despite the rocky trail ( I was wearing newtons, and those lugs doesn't do very well in these terrains), we were rewarded with gorgeous view of the golden gate bridge and the ocean on our left. We continued on del mar all the way to Lincoln. Holy hills. I love downhills, but I could not stop worrying about the climb back up when we turn around.

Grabbed some water at the golden gate bridge visitor center, and continue downhill towards the base of the bridge. Turned around and when my garmin beeped at the start of mile 7, that's when the race simulation (9:10-9:20) start. It started uphill. I kept my head down and just ran. I know I would not be able to hit the goal pace due to the hills, but I think the effort should make it count.

This route brings back memory of both the Nike half I ran last year and the San Francisco marathon I ran just about a month ago. The hills were NOT good memories at all.

All in all, I'm pretty happy with the race simulation.

Sunday: easy 30-45 min

Actual: chit chat run with Luisa for 10 miles at 10:30 easy pace

After this run, I was having a hard time keeping myself awake. FING TIRED. Fell asleep on couch twice while my niece was waiting for me to take her to yogurt land.

Total mileage for the week: 39.5 and let's pretend it's 40.

I'm resting on labor day. Happy holiday everyone!!

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I love tempo run

Did I just say that?? The reality is that I'm afraid of them, like very afraid. I get nervous the day before and stress about it all day till its done. You see, unlike most dedicated, disciplined runners, I do not run in the morning, except on weekends. I cannot get up in the morning, period. That means, I get to worry about this tempo run all day till 7pm.

 

This week, I think I've done something I've never done in my entire life, that is running 5 days in a roll. Granted most of them are short runs, still. Give me the credit!! Yesterday I ran 3 easy miles with the hubs and the dog.

 

Today, hard tempo run a la Ryan hall's plan. Again, Ryan Hall's half marathon training plan has some very complicated pace, if I don't look at them before I leave, I'm deemed to do them wrong. So for the hard tempo run, I'm suppo to run at half marathon goal pace minus 10-15 second, so, my goal is to run them around 8:35-40.

 

I did a 1.3 mile warm up, yeah, I had to get to a place where I don't get interrupted by traffic lights etc. He are the splits. I'm pretty darn proud of myself since I've always been kinda slow.

 

 

 

 

 

 

Well deserved day tomorrow!!


What kind of pre race routine is this??

Do you have any pre-race routine? Since I'm not a morning person, usually I'm not the happiest person comes race day morning. I may eat some breakfast if I have any edible food in the kitchens if not, I will eat a gel for breakfast, #pathetic.

 

You will always see runners warming up on race days, doing some strides, or jogs… But hello?? We should all be doing this kind of pre race warm up/shake out, coz apparently you can win!!!

 

 

Happy running everyone!!


Nike women’s marathon training week 3

Ryan Hall is kicking my ass. This training plan is leaving me near death exhausted. Total miles of week 3: 37 miles

Monday– Planned: rest

Actual: track workout 7×800 (3:45 each) 1 mile warm up and 1.5 mile cool down -7 miles total

This interval workout was alot better than the 5×1000 I did last week which tells me that I may have endurance issues… Another thing is mental. 800 sounds much better than 1000, in reality it's only 200m longer. I also think that another important factor was that it was done on a track, so I have an idea of when the torture will end.

 

Tuesday: track (above workout)

Actual: recovery run with Max to the dog park and back (2.5 miles)

 

Wednesday: Easy run 30-45 min

Actual: 7 miles run in seal point with the hubs @9:15 pace

This was a very fun run, I ran it a bit faster than what I intended to, but I no longer worry about this if my body is not dying during the run. We ran along the flat area, and once we get to that hilly thing across from the golf course, we head up and back down, then reverse, to get a bit of hill work in. I was surprised that I was able to power up those hills without whining. I'm hoping all these little hill workout will make the Nike hills less scary.

 

Thursday: cross train/ easy 30-45 min

Actual: REST

 

Friday: 5 miles tempo run (med) @ goal pace with 2 miles warmup/coolmdown

Actual: Le sigh. 1.5 plus 5 miles @8:45 ish

This was run from hell. I am deathly afraid of tempo runs. Like nervous about them. Nightmare worthwhile afraid. I am taking Friday off because I'm working Saturday, but my day was actually very busy. I have a meeting I had to attend till 11am, then I have to rush home to practice violin for my lesson. You see, I have this awesome violin teacher that probably thinks that I'm a genius that wasn't discovered, and every lesson is at least 2.5hrs for me (not that I'm complaining!) I have a dinner date with a friend that I haven't seen for awhile around 6:30 that means I can either do my run right after lesson or right before lesson. Due to the fact that this is a very stressful run for me, I opted to get it over with. At noon. Who the fack does their hardest workout of the week under the blazing noon sun? Obviously, idiots.

I started my warm up, still okay. Getting hot. Yikes. I know I'm not suppose to stop in the middle of a tempo run, but due to the heat, I will allow myself to take some water at the library which was about 2.5 miles into the tempo run. I reached there at a near death state, marched right to the door to find the library closed. I panicked, after a minute break, I continued, very dissapointed. 1/2 mile later, I stopped again, I was very thirsty and I'm sure my heart rate was at its max, I sat down on the curb feeling really frustrated and mad that I cannot do this most important workout of the week. Maybe I'm not at this fitness level to do it at this pace? I texted my friend to tell her. I continue to run to the next avail water fountain about a mile away. I got there. Feeling completely defeated. My friend called me right at this point and told me to stop the tempo run and just slowly jog home. I told her, I only have 1.3 miles left at this point, and since I already took a break, it's okay, but I am not sure after that 1.3 miles, how much more I could run. I finished that at avg 8:50 including warmup slower mile. But this is with massive amount of breaks, in another word, epic failure. I walked for 1/3 mile and slowly jogged home.

 

No I did not peed in my pants, sweat soaked through my pants. Embarrassing.

 

Saturday: rest of easy run 30-45 minutes

Actual: what do you think after the epic failure – rest.

 

Sunday: long run 12 miles

Actual: long run 14 miles (~10min mile)- left my garmin at home but my friends garmin read that pace.

Weirdest elevation chart ever, with the middle part as climb climb climb!!!

 

I have a love hate relationship with the Stanford Dish. I hate hills but I know it can make me stronger, and I must train some hills if I don't want the death march I encountered at Nike last year. Luisa, my running partner for some wicked reason I do not comprehend loves hills, so she proposed us to do double dish.

DOUBLE DISH?? Wtf??? Well, we did it. First round counter clockwise (hell), followed by counterclockwise. Surprisingly, it wasn't as bad as I thought it would be, but she suggest us to park closer next time and do quadruple dish. I am secretly thinking that she has self destruction behavior. We parked at Nordstrom and warm up 3 miles to the dish. Did our 2 loops then jogged back. After getting lost going back, we ended with 14 sweaty miles.

That's all for this week. I collapsed in bed after I got home from our orchestra gathering and this evening will be foam rolling and icing party!!

 

How was your training week? Did you make your goal?

 


Nike half marathon training Week 2 recap

Monday: Rest

Actual: Easy 4.5@8:50 ( believe me, 8:50 is not an easy pace, I went crazy)

Tuesday: 5×1000 with 2 min rest @ 10k pace 5:45 min/1000

Actual: 5×1000 @ 5:00 (first went crazy at 4:15, 4th died at 5:30)

Wednesday: rest

Actual: Rest

Thursday: tempo run (hard) GHMP-10-15 sec (8:35-8:40) for 20 min

Actual: 1 mile warmup, tempo for 20 min @8:10, 1.5 miles cool down

Friday: rest

Actual: Rest

Saturday: Race sim: 6 miles easy, 3 miles@ GHMP+20-30sec ( 9:10-9:20)

Actual: 9 miles; 6 easy, 3@ 8:45

Sunday: easy 30-45 min

Actual: 6 miles trail running

Thoughts on this Ryan Hall Training Plan- this is tough shit. First of all, I've always do my runs kinda half ass, kinda relax. This training plan is quite specific, and this past week had 3 hard workouts!!

Intervals

I have a love hate relationship with the track. I love it because I know it will make me become faster. No, I don't think YASSO 800 can really predict my marathon time, I'm fairly confident I can run 3:45 800s for 10x, but not possible that I can run a 3:45 marathon, no freakn way. I still love this workout.

Must learn how to freakn use the garmin. Right now, I am pressing lap, but for some reason, I lost 2 laps data and I swore I actually ran 7 not 5. Oh well.

Tempo Runs

 

Running tempo pace requires alot of concentration, and in Ryan Halls Plan, he has two types of tempo run. Hard tempo and Med tempo. Hard tempo is GHMP minus 10-15 sec. You run from 20 minutes to 35 minutes towards the later half of the plan. Medium tempo is a bit more humane, GHMP (8:50) for 5 miles…sounds scary as hell.

 

This concluded my 2nd week of this plan, and keep in mind that I skipped the first week in order to not kill myself right off of the full marathon. I don't know how long this can last. I am basically running 3 hard runs a week, vs 2-3 times in ONE TRAINING CYCLE.

 

Do you follow any plans?


Fun run in San Francisco and Nike Women’s Marathon training week 1

Saturday, my husband, his friend and myself dragged ourself to San Francisco to do a fun run. We all wanted to do about 10 miles and I decided to start at sports basement, run along crissy field, across golden gate bridge,then up on hendericks point and back down. It was very foggy. Turns out that I've been really lucky everytime I run there has been very clear. I must say that the fog added some mystery to the picture and the best part, kept the heat away from me!!

I never noticed how turquoise the water is

Finally the golde gate bridge separated the bikers from walkers/runners, I've almost been ran over by bikes many times there. I love tourist to boost our economy, but god dang it, if you don't know how to ride a bike, please do not get on the bridge.

 

Under the bridge to cross over to the dreaded hill- hendericks point.

Our friend Stephen battling the elevation, I swear this went on forever.

 

Super foggy but you can see a tiny bit of the bridge and the San Francisco skyline

 

Weeeeeeeeeeee!! I love downhill!!!

All I all it was a fantastic run. We may have took a bit too many breaks, but it was the boys first time there, so they were very excited.

How was my first week training for NWM training?

Monday: 4.5 miles @8:50

Tuesday: 4.5 miles @9:05

Wed: rest

Thur: 6.5 miles @9:20

Friday:rest

Sat: 10 miles @9:20

(week total= 25)

 


Next race- fun run or race it? Nike women’s marathon 2012

Workout: 4.2 miles @ 9:05 with the hubs.

My mojo has always been, under promise and over deliver. So I always tell people around me ghatim treating insert whatever race I'm running as a fun run. I never tell people I have a time goal, so that I never disappoint and have a bruised ego. So what am I planning to do with this race??

This was my last years PR @ 2:04, tough course. Hills. I hate hills. This year, my secret goal that I don't tell anyone in real life is to run this sub2. Given that both my sub2 halfs this year were rab on completely flat course, this would be tremendously difficult. I wanted to try Ryan Hall's half marathon training plan, but frankly, it looks kinda complicated.

What kind of training plans has so many words???!!! Well after consulting with runners world, turns out that running on this plan post marathon is not a good idea. One needs about one month of rest to fully recover. No that does not mean that I get to sit on my couch with Fatboy (my fat cat) and eat potato chips all day. Just easy running and not alot of speedwork. Remember I ran kind of fast just this past Tuesday and my calf immediately develop this knot? Lucily, I ran today and I did not feel that!!

So like any good runner, here is my goal for Nike:

A goal or I call it stretch goal: sub2

B goal: PR on this course ( beat 2:04)

C goal: have fun and get the Tiffany box from those hot firefighters.