Every Run is a Great Run!

So this week the plan is to continue with the base building with some hills and fartlek/striders thrown in. We'll build on last weeks workout by adding in either more intervals and/or longer time/distance per interval.

Shooting for 65-75 miles this week.

Current pace zones (note: I've tweaked Kim's paces quicker a bit based off the 5K last week):

Kim: 1MP = 7:20-7:30, 3KP = 7:40-7:55, 5KP = 7:55-8:15, 10KP = 8:15-8:35, HMP = 8:40-8:55, MP = 8:55-9:15, BP = 9:20-10:30, RP = 10:30-12:00

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 3-6 miles with Kim @ RP, PM 6 @ BP. Dork drills: Stiff-legged run 2x20s, Running no arms 2x20s

Tue: Hills: AM 5-6 with Kim @ RP, PM 6-7 @ RP w/ 8x45s hill reps @ 1MP w/2-minute active recoveries.(6 reps for Kim).

Wed: AM 0-6 with Kim @ RP, PM 6 @ BP. Core workout.

Thu: Fartlek: AM 5-6 with Kim @ RP, PM 6 @ BP w/ 8x45s striders "sprinkled in" (6 for Kim) @ 1MP

Fri: AM 0-6 with Kim @ RP, PM 6 @ BP. Core workout.

Sat: AM 9 miles @ BP, 8-10 miles @ RP with Kim.

AM: Nice easy 4.35 mile run with Kim around the river bottoms short route. Looks like this week we finally get temps well above freezing for the entire week! Is it time to put the longs away for good yet? I sure hope so! Of course here in SF we always have the morning winds to deal with. Today for excitement we observed nature (since it was actually light outside) and also did some dork drills (stiff-legged running and no-arms). Ave pace 9:58.

Noon: Ran the Eagleview 10K loop route solo in the sun. Ave pace 7:29.

AM: Did some easy running plus some hill repeats with Kim totaling just over 6 miles. Beautiful morning for a run, the wind wasn't too bad and it was just a pretty day to be out. Nice that it's getting warmer and also lighter earlier. Kim did well with hill repeats (6 x 45s, w/ 2 min. recovery), on her blog she said they were 45 minute repeats but we weren't quite that crazy!

Late AM: Did my 2nd run earlier than usual to enjoy the cool temps. Jogged 2 miles over to Eagleview area and then did a similar workout as the one Kim did this morning, albeit with 8 repeats instead of 6. Dang those hills really make me pooped. Overall ave pace 8:50. Not sure exactly on the hill repeats pace as the garmin isn't so reliable over this short of distance. Probably a bit faster than 5K pace.

AM: Ran the river bottoms with Kim 4.35 miles. We attempted to sleep in a bit longer than usual but our biological alarm clocks would have nothing of it and we both woke up a bit after 5. Laid around for a little bit attempting to fall back to sleep but finally gave up and went out on the run. Another beautiful morning, a bit windy but not so bad if you run the wind-friendly routes. Ave pace was relaxed today, I think just over 10 min pace. Kim got in a couple more miles after I stopped. 

Noon: Good size group today for the run for a change. Did the 10K Eagleview loop with Nate, Darin, and Steven K. Will also joined for a mile. Ave pace 7:33.

Well we had a bit of rough night last night as Tia was sick through the night and today. In particular Kim didn't get much sleep at all between having a late church meeting that went well past 10 and her being the one to usually take care of Tia (since I'm mostly dead when I sleep). So the bottom line was that we had to scratch the morning run.

Was able to get out about 11am at work and get in 10 miles. My legs felt really good today and I actually quite enjoyed the fartlek workout and the feeling of running fast (fast for me anyways). Got in 8 45 seconds repeats during the middle miles, spaced roughly a 1/2 mile apart but felt like I could have done more. Although I don't think the garmin is very reliable over 45 second intervals I thought I'd log the data anyway just for comparison purposes for future workouts. Looks I averaged around .15 miles distance for each repeat, mostly in the 5:15-5:30 pace range. Split paces were 5:35, 5:27, 5:31, 5:22, 5:19, 5:26, 5:07, 5:16.

Ave overall pace for the 10 miles 7:41.

Gotta keep it quick today. Headed to St. George shortly. Got in 6 miles with Kim around 9:50 pace. Then got not quite 3 more solo, 8:55 pace. Felt pretty good while running with Kim but then legs turned to lead on the solo miles. Eventful moments today included a goat and a horse who appeared to be good friends running laps around their field, and popcorn popping on some kind of tree. Oh and of course the wind blew.

Beautiful weather day this morning, a bit chilly at the start but no wind and after the sun came out it was near perfect for a good long run. Met up with the SF group and got in about 7 miles with Kim and a few others, then I went the rest of the way with the speedy guy group that started out with half dozen or so guys but ended up mostly me and Hal and Kevin. Had a reunion with my old long-lost running buddy Harry (as in "Harry's Hill"). I haven't run Harry's for about 8-9 months and it seemed tougher than it should have been, but I did manage to hold a sub-9 pace which I think is better than what I ever used to do in years gone by. I'm sure we'll be seeing plenty of Harry in the weeks/months to come. 

I'm hoping the SGM folks didn't burn me yet again. I have an email from a couple months ago saying that I have a guaranteed 'in' for the race this year but yet I don't see mine or Kim's name on the lottery list. We've both decided to not only work our fanny's off in training but also work our fanny's to find a way to get us both into the marathon.

Ave pace: 8:29.