Yesterday was my 39th birthday. I’m still trying to work out how I feel about this being the last year in my 30s. I have LOVED my 30s but the approach of 40 is quite daunting! I had a wonderful day yesterday – lots of (unhealthy) food and lots of friends and the new blue dress’s first excursion.
I also got lots of birthday rain, for which I was grateful.
It’s been a decent week’s training – here’s what happened.
Friday: 13 mile long run
A warm day – so warm I ended up running in my sports bra during the final long, exposed, mile-long hill. A flat/downhill first half and a flipping hilly second half. Average pace – 10.23. I think that I need to start doing flatter long runs but building tempo miles into them – I’ll start that next week.
Sunday: 3 mile easy run
The Superbowl proved too boring for this girl so I snuck out for three easy miles as dusk turned into night. It was totally silent and peaceful as I ran past houses and smelt their delicious Superbowl food! Didn’t take my watch so no idea about pace. That’s fine.
My usual interval session of 1/2 mile WU and then 12 x (1 min fast/1 min recovery) followed by recovery jog home. Average pace – 8.31. Following my moans about numb/tingly feet in my new shoes last week, I loosened the laces considerably and the problem has pretty much gone away.
Wednesday: 7.4 mile Tempo run.
As a bit of a birthday treat, I zoomed up to Golden Gate Park whilst the Dude was in pre-school for this week’s long run. M1 – WU, M2,3,4,5 – tempo, M6 recovery, M7 tempo. I started at the bottom of JFK and ran up the park to the Conservatory of Flowers which is a steady, gentle uphill incline. I included a loop of Stow Lake on the way back. My splits in this run were much slower than my usual tempo runs – if I exclude the final downhill mile, they averaged 8.40 which is too slow but I ran them at tempo effort so I wonder if the overall effect is the same? If I include the final mile, tempo miles average 8.31 which is a little better.
I followed my run with a sneaky coffee and brownie at a cafe I’d heard about via Twitter…Heartbaker in the Richmond. It was an utter delight. Such a treat!
Back at my usual class after that rubbish Tuesday night class last time. So much happier.
In summary, Bay Breeze and my attempt for a 51:xx 10k PR is next Saturday (the 15th). After two successive week’s tempo runs being on roads different to my usual tempo route, I’m not sure if I’m getting faster, slower or maintaining my tempo speed and this makes me a little uncomfortable. I’m going to plan next week’s running and mini-taper carefully!
This Saturday, Jen and I had planned our next trail adventure, running up and along San Bruno Mountain. The forecast however is grim – lots of rain and quite chilly, which makes exposed ridges not attractive. Cancel! (And by the way, congrats to Jen who cracked a sub-two half-marathon in horrible conditions last weekend).
Hope you all had a good week!