My last post was about my struggle with running on Wednesdays after Tuesday's track workout. This week I changed my Wednesday workout and finally made both the Tuesday track session and the Thursday run. Here is a break-down of my progress this week.
Sunday and Monday: Rest Days
Tuesday: This week's track session consisted of a timed mile at about 85% exertion level. I didn't know we were doing a timed mile and did not have a chance to properly warm-up (I arrived late as usual, getting out of work at 6pm is tough). Nonetheless, I ended up doing a 7:38 mile, not bad. I have not run a timed mile since high school and I do not even recall what my time was. I have a feeling I ran slower in high school. After the timed mile we did 12 sprint repeats around the track, jogging or walking the curved part of the track and sprinting the straightaways. The total distance was 1.2 miles worth of sprint work, or 6 laps around the track. One of our running coaches complimented my form on the sprints and asked me if I ever ran track. Perhaps I remembered some of my high school winter track coach's teachings? I never ran track for real (winter track was not taken seriously), I only ran winter track to stay in shape for soccer and lacrosse.
Wednesday: Paying heed to last week's disastrous Wednesday run, I went to the gym and did the elliptical for 45 minutes instead of running. I also sprinkled in a little abdominal and triceps work and of course spent some quality time with the foam roller. So far I have not experienced any IT band issues and I hope never to develop any so long as I keep using the foam roller.
Thursday: For the first time since starting the SFM Training program I actually made the Thursday night run!! We ran from the Lake Merritt Boathouse to Jack London Square and back (5 miles) and I did a 1.5 mile warm-up run (total 6.6 miles). I felt pretty great throughout the run, doing my best to keep up with some of the faster runners in the group. Overall pace for the run was 9:08. Not bad! My goal pace for the marathon will likely be around a 9:20 pace if I can do it. Below is a view of the run we did.
Friday: Rest Day
Saturday: This weekend I'll be out of town so I will miss the SFM scheduled long run which is 14 miles.
Sunday: I will need to do a 14 mile run all by my lonesome. I may try going to the Emeryville Marina and run along the East Shore freeway trail along the water. We did this last Saturday for the 10 mile run.
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