Every Run is a Great Run!

The next couple of weeks will be recovery, base building weeks as Kim and I both take some time to recover from recent races and gear up for more marathon-oriented training. Looking at 60-70 miles this week. 

We'll be basing workouts over the coming weeks based on various pace zones, which include the following: 1 mile pace (1MP), 3K pace (3KP), 5K pace (5KP), 10K pace (10KP), half marathon pace (HMP), Marathon pace (MP), Base pace (BP), and Recovery Pace (RP).

Near as we can tell from recent races, the paces for Kim and I  for each of these zones is something like the following:

Kim: 1MP = 7:25-7:35, 3KP = 7:45-8:00, 5KP = 8:00-8:15, 10KP = 8:20-8:30, HMP = 8:45-9:00, MP = 9:00-9:15, BP = 9:40-10:40, RP = 10:40-12:00

Tom: 1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15, HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10.

Tentative plan for this week:

Mon: AM 5-6 with Kim @ RP, PM 6 @ BP

Tue: AM 5-6 with Kim @ RP, PM 5-6 @ BP w/ 2x30s hill "sprints" in the middle

Wed: AM 5-6 with Kim @ RP, PM 6 @ BP

Thu: AM 5-6 with Kim @ RP, 5-6 solo @ BP w/ 2x30s striders in the middle

Fri: AM 5-6 with Kim @ RP, PM 6 @ BP

Sat: AM 7 miles @ BP, 5-10 miles @ RP

AM: Six mile run with Kim. A little cool this morning but not too bad with the wind being on the gentle side. Ave pace 9:46.

PM: Ran the LakeView extended route 6.1 miles. Sure glad my legs are feeling better than the last couple of weeks. Ave pace 7:37.

AM: So today is our first day of hill repeats (6.5 miles). We started out gentle and only did 2 of them this time, 30 seconds each at "relaxed sprint pace" with about 1 1/2 to 2 min rest in between. So far so good. The wind was nasty today so we decided to start out running away from the wind down past Storehouse and up river bottoms before hitting heartbreak hill for the repeats.

PM: Ran at work toward Eagleview (4.6 miles) so I could do my version of the hill repeats. Had a hard time getting out of 1st gear it wasn't much of a "relaxed sprint pace".  But on the other hand it was a nice warm day and every run is great. Ave pace 8:33.

AM: Ran 6.1 miles with Kim. Temps were fairly mild in the mid-40s but the canyon winds were brutal this morning! For whatever reason - masochistic tendencies or whatever - we felt obligated to run the route that takes us directly head on into the worst of the wind during the middle of the run. But we were then rewarded for our efforts with the wind at our backs for most of the last 3 miles of the run. Ave pace: 9:50.

PM: Ran the Lakeview 10K loop with Paul. Even though we had a nasty headwind for the first 5K it was still a great run with great company and great conversion. Wasn't paying much attention to the garmin but I think we ended up with ave pace of 7:57.

Also did core resistance workout in the evening.

Today is "Take our Daughters to work day" today and so Tani is coming in with me to see what exciting lives software engineers lead. So with that going on I needed to get the entire run in this morning. Got up a bit earlier than usual so I could get 6 miles solo with a couple of 30s striders before meeting up with Kim to do a similar workout with her. Lovely weather for a run today, what the Bostonians might call a "NorEaster" type storm: windy, rainy, hail pellets for a while but by the time Kim and I finished it actually had calmed down quite a bit and we finished happy despite being soaked and having stepped in numerous puddles along the way. Oh well just another running adventure to tell the kids and grandkids (and fellow bloggers) about.

Ave pace for the solo 6 miles: 7:50. Not sure on average for final 5 miles. Somewhere around 9:30-9:40.

Ave pace 7:45

What a beautiful morning for a run. Perhaps a little bit nippy at the start but great once the sun came up. Also no wind today which is always a bonus here in SF. Ran the Leland/Ballpark loop with Kim and got just over 10 miles at ave pace 9:47. Kim is getting to where these 9:30-10:00 pace miles are almost too easy for her. Perhaps we'll start doing more runs in the 9:00-9:30 range. 

Added on 7 miles solo afterward. Ave pace 7:46.