More speed workouts

Today I did a 5K prep workout that involved some arm pumping and huffing and puffing around Lake Merritt.  I did a longer warm up and then started up on 3 minute intervals.  I tried doing them at 5K effort, which was sub 7:07 pace today :) The first couple intervals almost felt too easy. And I let myself go all out for the final interval---6:58 pace.  This was a tough workout, but I'm really having fun with the workouts that my coach is giving me!! I think my winter-running has also been aided by the downright balmy weather that we're experiencing in the Bay Area.  

Good ole January

January has been kind to me as runner.  Dear East Coasters, please don't hate me.....But I just ran in shorts & a short sleeve shirt. And, when I finished, I was a bit warm ;)  I've had some strong runs this month, including some fast 800 repeats that felt, well, too easy at 7:00 pace.  For that reason, I've been tempted to do some sort of time trial to figure out what my current PR would be for an 800 and 1600!!

Windmill 10K

On Sunday morning, I ran another DSE race in San Francisco.  This was a 10K race that went up and back down Golden Gate Park, starting and finishing at the windmills near the Great Highway.  I'd trained quite well for the past few weeks and tried my best to do quality workouts while on blizzard-cation in New Jersey  :> In addition, my coach had planned some tuning-workouts last week that were hard in a very good way.

I ran the race in 46:36 (7:29 pace) and was the 5th overall woman!! This is a personal best for me, and it represents a breakthrough in my race pace since the Fall.  Soooo, what does a breakthrough race feel like?

Well, I did a good warm up and lined up near the front.  It was a clear, cool, and crisp morning for a race. I worked hard but not too hard in the first mile.  I checked my heartrate and trusted my coach that Zone 4 was okay for racing, and that I could hang on for 40+ minutes in Zone 4. I focused on people in front of me and closing the gap. I also paid attention to the terrain---if it was flatter, I pushed myself, if it was the end of an uphill, I'd work my arms, and if it was a downhill, I'd let myself cruise.  I reminded myself it was only 6 miles and celebrated getting to the turnaround at 3.1 miles :) I also reminded myself that it was supposed to hurt and to go that "hurty" place :O

With less than a mile left, I just told myself to bring it in and keep moving.  I was pretty out of it for the last 1/2 mile and really could only concentrate on one stride at a time.  There's something about driving down to the finish line in which your vision ONLY sees the finish line. Woh, I think I might be addicted to 10Ks!

2010 and now 2011

This is what 2010 looked like:

Yup, I was running higher mileage in February and March before the Avenue of the Giants marathon.  I trained hard with my coach in July and August---even PRing at the Santa Rosa 1/2 marathon!!  The last couple months of 2010 were tough for training because I was collecting dissertation data, a crucial step toward completing my PhD (woohoo!).

Now it's time to consider what 2011 will look like.....Well, I'm actually resolving to be open to all possibilities, to go with the flow, and to bequeath control in a nice & calm way :)  Is that zen-enough for you?!???  I'm enjoying training for shorter distances and know that I'm still a runner, even if I'm not training for a marathon. I'd like to try more trail races. And I definitely want to keep on connecting with other runners. So, happy 2011---let's make it a wonderful one!