Last week was a pretty good week and busy weekend leading up to the San Francisco Rock’n’Roll Half Marathon on Sunday. It was week 18 of marathon training and the Vernonia Marathon is now just 12 days away. Here’s what I did from Coach Dawn’s plan:
Wednesday – Plan: Intervals – Ladder. 2 miles easy – throw in couple pickups/strides after 1.5 miles. then- Ladder-
1 min, 2 min, 3 min, 2 min, 1 min, 2 min, 3 min. at
paces ranging from 6:55-7:40.. faster range for the short intervals best. Recovery is equal to the interval.
2 miles easy.
Actual: It was tough but I thought it went well. My splits fell in the pace range so it was all good. I ended up running 7.44 miles, avg. pace 8:56.Thursday – Plan: 6-7 miles at 8:25-8:40. Start at higher end and progress faster as you go along, maybe bump it up half way.
+Core and a circuit of a few of the Lumo exercises that were recommended if you haven’t been doing those.
Or- do that first Jay Johnson video- just a light circuit of things like Lunges, fire hydrant, donkey kicks, clams, balance
Actual: I felt really good on this run for some reason and found myself slowing down to stay in the range. Ran 6.16 miles, avg. pace 8:28. I also did the Jay Johnson video.Friday – Plan: Easy 35-45 min with 5-6 x strides.
Actual: Ran 3.90 birthday miles, avg. pace 9:22.Saturday – Plan: Rest day.
Actual: Rest day.
Sunday – Plan: RnR San Francisco Half Marathon
Actual: Had so much fun running the race! I wasn’t running this one for time but the plan was to stay around 8:45-850 except on the hills. My Garmin had me at 13.20 miles, avg. pace 8:51 and I thought it went well. It was cool running it with my sister. Stay tuned for the recap. Total miles = 35.21 miles. It was a wonderful birthday week and great to spend it with family. Running the RnR San Francisco Half Marathon topped off my birthday weekend. It was so much fun! I think marathon training is still going well. I can’t believe there’s less than two weeks left until the marathon.
Highlights from the rest of the week:
My parents came down to visit as they were passing through on Thursday. We celebrated my birthday early with them at a local Italian place. Then on Friday, my birthday, once the hubby got off work, we celebrated by having Sushi and then we headed on our way to Cali. We stopped in Ashland, OR for the night and then left early to drive to my sister’s place in CA. We got there around lunchtime and after lunch, my sister, Lenora and I headed to San Francisco to check in to our hotel, and then go to the Rock’n’Roll expo.
Getting our bibs was fast and easy at the expo. It was great meeting up with Twitter friends, Ross and Laura, and I got Lenora to get her first pair of Altras. 🙂
Dinner was great at la mar, a Peruvian place. It was my first time having Peruvian and it was delicious. Started off with a fantastic margarita and some ceviche. I also had the lomo saltado which was Traditional Peruvian style beef tenderloin, tomatoes, cilantro, garlic, soy and oyster sauce, potatoes, and rice.
After the race, we had dim sum for lunch and then spent some time by Fort Mason and went to the Ghirardelli Marketplace.
It was a busy week, but so much fun!
How’d your week go? Any races coming up?
Oh, if you haven’t checked out my recap for my last half marathon, the Cottage Grove Half Marathon, you can read it HERE.