Kaiser Half Training: Week Five

This week, our guests went home. We LOVE having our family to stay but after six weeks of visitors and house-moving, it’s kind of nice to be settling into our new flat!

This week’s training went well.


Monday: Fast Finish Run

My first 6am run of the week. Ran the first four miles at easy pace and then blitzed the final two miles. Somehow ran them at 8.15 and 8.16 respectively. I was knackered but chuffed to bits at the end. Is this a result of stellar training, a few days at altitude or magic shoes? Or, as Layla suggested, the result of eating leftover Macaroni Cheese for breakfast the previous day! 6 miles at 9.27 pace.

Tuesday: Intervals

My first rainy run of the week. 1/2 mile warm up, then 13 x (1 min fast, 1 min recovery) and then 1/2 mile cool down. Slightly slower than last time’s. Must eat more macaroni cheese. 4 miles at 9.03 pace. 

Wednesday: Easy Run 

A hilarious run. 6am, pitch black and chucking it down with rain. I was drenched within a mile and stepped in several puddles deeper than my shoes so I squelched those miles out. It wasn’t cold at all so it was actually kind of fun! I also loved the hot shower afterwards.    6 miles at 10.00 pace. 

Thursday: Rest Day

We took the in-laws to the airport. Our crazy November is over. Whilst we’re always sad to see family go home, it was nice to have our house back again. We can start unpacking now!

Friday: Rest

I meant to run today but didn’t/couldn’t get out of bed in the morning…and never got round to running during the day. Instead, we got our Christmas tree up!

Saturday: Tempo Run

6.30 am on a Saturday and I’m out running. This six miler had three consecutive tempo miles in it – they turned out to be 8.33, 8.28 and 8.42. That final mile includes an overpass with two zig-zag bends and a steep incline so I wasn’t too concerned. Pretty happy with this run. 6 miles at 9.30 pace.

An old photo...but it was this dark
An old photo…but it was this dark

 Sunday: Long Run

My legs felt tired for today’s long run, after yesterday’s effort. I ran 12 pretty comfortable miles with Mile 10 as a ‘faster’ mile. I slogged out a 9.25 and was pretty knackered after that. I’m continuing to be a bit disappointed/depressed by my long runs. I know they’re supposed to be slow but they’re not getting any easier or any faster. I despair a little of ever PRing again on these runs. (Oh so dramatic). I did run on new paths today around Redwood Shores and they were a flipping delight! 12 miles at 10.05 pace.


I am generally pretty pleased with this week’s running. I finally made it over that elusive 30 mile marker (34 in total) and the miles were pretty decent quality as well!

One of the things that 80/20 Running encourages is cross-training, and it’s something I’ve wanted to do for a while as well. However I knew that I’d be lucky to get my running training in over the past few weeks without trying to fit in anything else. Over Thanksgiving I got an email from a local gym with an offer I couldn’t resist so I have Joined A Gym. I haven’t actually BEEN to this gym yet but in the next week, I fully intend to do so and to do a class or two too!

I currently have some mixed feelings on the Hokas. I ADORE them whilst I’m running. All the aches and pains and niggles that I often have just disappear, they are a joy to run in. However afterwards, I definitely have aching knees so I’ve been not wearing them for any more than 6 miles. However my last run in them didn’t result in aching knees so maybe I’m settling in.

Next weekend, I’m running Summit Rock Half Marathon with Jen, Jess, KP and BT. It’s a tough course with BIG hills and I suddenly realized this week that I’ve not run any hills for weeks. Kaiser is flat so I’ve been training on flat. It could be painful next weekend. If this rain continues, it could also be messy!! I’m excited.

Last week, I also signed up to join KP, Jess and Jen as a relay team at the Oakland Marathon in March. We’ll each run about 6.5 miles. Our team is called Crazy Cat Ladies, as we are all smitten with our mogs. I am pretty excited about this!

Bonus extra photo because he's gorgeous!
Bonus extra photo because he’s gorgeous!

And that, people, is me over and out.

7 Comments Add yours

  1. Angela says:

    Nice week!

    Just my two cents, but I wouldn’t be concerned about PRing workouts. Even though my race PRs have all improved over the years, my easy / long run pace never really changed much (and now, of course, is about 1.5-2 minutes per mile slower). Basically everything anyone I think of as an expert has ever told me is that if it’s not a speed workout, there’s no reason or benefit to worrying about pace or trying to run faster–you’re better off just keeping to an easy, conversational level of effort. 🙂

    1. Cathryn says:

      That is really good news. Thanks for sharing. You are my official running expert, so I’ll calm down!

  2. Pretty nice week! Enjoy the time off. It’s nice to have family over but it’s also tiring. Good luck for the race, next week-end. Just go for it. It’s not your goal pace, so don’t bother too much about the hills.

    1. Cathryn says:

      Thanks. It’s likely to be extremely muddy and silly out there, so I don’t think much ‘racing’ will be going on. Rather, lots of laughing

  3. Jen says:

    It will most certainly be a muddy adventure this weekend! And excited about Team Crazy Cat Ladies!!

  4. Jocelyn says:

    Just an FYI that I sent an e-mail to the blog’s hotmail address… Hoping that you might have some further insights on doing 80/20 running without a heart rate monitor and figuring your zones and such. Thanks!

    1. Cathryn says:

      Thanks for letting me know, I really appreciate the heads-up. Going to check my emails now

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