Five is Fine

And the fun continues.  Week 5 is a wrap.  Here’s an update.

The Plan

Hello hill repeats and the first double digit long run.  I don’t mind hills and am not particularly fast on hills.  I’m built like a cabbage farmer’s wife from the old country so my short strong legs come in handy.   My specs for the hill repeat workout was finding one at a 6-8% grade where I could run 60 to 75 seconds up and then easy back down.  I mistakenly thought my goal as 8-10 so I did 10.  Looking back on my plan I was only supposed to do 6 to 8.  So call me an overachiever.

The funny things about hill repeats is that the more you do them, the easier they get.  There is usually a part where you are working up that hill and you just want to stop.  Your lungs and legs might be burning and you think, yep, I’m walking.  But if you dig in and push through that really uncomfortable few seconds you will come out of it and be able to finish the hill.  You just have to get out of your head.  Shake out the doubt, anxiety and yes, discomfort and go for it.  You’ll never be disappointed.

In addition to hill repeats this week, I had a 10-14 mile run.  My longest run on the plan so far was 9 miles so I thought a 12 mile run would be wise.  I’m glad I opted for the shorter route.  It had had been a busy week and I was tired.  It was also warmer than I expected and that always freaks me out a bit.  I don’t like running in warm weather.

The route I planned for Sunday was over the Golden Gate Bridge down to the water, along Chrissy Field to the Marina Green, up and over to Aquatic Park and along past Pier 39 and then back.  Some good hills, some nice long flat miles and a good finish over the bridge.  Overall it was a great run; the pacing was good but I did take a few bathroom breaks and stopped to take in beans and water at mile 6.  Next week I have 2 long runs so I’m going to try and manage that a bit better.

Here’s what my week looked like.

Scheduled Workout

Off

Easy Run             30-45 minutes

Off or X-Train or 30 minute easy run
Easy run, 6-8 repeats at 60-75 seconds, easy run
Off or X-train Off or 30 minute easy run Long Run             10-14 miles
Total Miles
Goal Pace   9:32 to 10:29  9:32 to 10:29
9:32 to 10:29 for easy run, 5K pace for hill repeats
  9:32 to 10:29 9:35 to 10:52
 
Distance   4.61 miles
3.39 miles 5.5 miles
x-train 3.27 miles
12.0 miles
28.77
Actual Pace   9:47  8:52 10:03   9:11 9:37  

The Food

I’m happy with how the food is working out.  The challenge I have is that a few times a week my kids play sports and we don’t get home until much later than usual.  Twice a week there’s soccer practice until 7pm and twice a week there’s volleyball games that finish close to 8pm.  I threw some crock pot meals together so there was food when we got home but it has not been ideal.  It’s a work in progress.

My main focus this week was to get my hydration in check.  Water, La Croix sparkly water, electrolytes, more water with a pinch of salt added for better absorption.  Repeat.  I tend to front load my water then it slips off the radar by the end of the day.  I was much better with evenly drinking throughout the day.

Yoga/Stretching and Body Work

I do intensive stretching in the morning and after a run or at night.  I spend a lot of time on my back rolling on a foam roller, LAX ball or softball,  I also spend time in a couch stretch or a deep squat.  None of it feels “good” as I’m in the midst of the stretches.  No joke.  But I notice that I’m not popping Advil for aches and pains as I’d done in the past and after a long run or hills that I did this past week, I’m not sore.

I still enjoy Yoga and try to fit that in a few times a week.   It’s something that has had to be cut back on just due to my current commitments.

Ok  did I miss anything?  Naps.  I need them daily.  And coffee.  I have a cup every afternoon at 4pm.  You can set a clock by it.

Week 6 starts today and I’m happy for a “rest” day.  I have 2 long runs this week, one for 10 miles on Thursday and one for 12-16 on Sunday.  Deep breath.  I’ve got this.

Now go run!

Keli 🙂

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