Saturday, March 24, 2012

Countdown to Ogden: Week 4

I'm writing my weekly recap a bit early as I plan on doing a full recap of the Oakland half marathon tomorrow. It'll be my first time running the race, it could be an interesting shitshow seeing how the weather is a total piece of crap, rumors say the course could be as long as 13.4 miles, and unlike my Kaiser recap, I'll try to be a little more honest with my paces & takeaways. I'm still not quite sure if I want to race it, practice MGP miles, or just call it mileage, and I have a feeling I won't determine that until I see how the weather is tomorrow.

Ogden Marathon training, week 4


Goal: 5 mi. @ rec. pace (9:00+)
Actual: Rest

I really wanted the day off.

Goal: 10 mi. w/ 5 @ LT pace (7:25-7:35)
Actual: 10 mi. @ 8:06

My goal was to start with a 3-mile warm up, do 5 miles @ LT, and a 2-mile cool down. My splits were good, so I thought, but apparently I ran the last couple LT miles too fast, which was somewhat intentional -- I just didn't know I was supposed to control that pace, rather than running it all out. I'll work on holding that pace better next time since Coach Z-Bar says that's where the true lactate threshold benefit comes from.

Splits: (w/u) 8:46, 8:54, 9:02, (LT) 7:39, 7:22, 7:22, 7:16, 7:10, (c/d) 8:28, 8:55


Goal: 11 mi. @ MGP + 30 sec.-1 min. (8:30-9:00)
Actual: 11 mi. @ 8:22

Nothing to this -- just cruised & enjoyed the back-to-back double-digit days.

Goal: 5 mi. @ rec. pace (9:00+)
Actual: 5.5 mi. @ 8:19

I met up with a bunch of Bay Area bloggers for an after-work run, followed by grilled cheese sandwiches! I ended up running with speeddemon Katie, who always pushes me to go a bit faster. While I never felt uncomfortable during this run, it certainly wasn't recovery pace. Oh well.

Back, left to right: Jojo, me, Naomi, Layla, Kerry, Angela, & Courtney
Front, left to right: Audrey, Aron, Cate, & Katie

Goal: 5 mi. @ rec. pace (9:00+)
Actual: 4 mi. @ 8:23

I needed to run a bunch of errands and since the weather was nice, I decided to do just that. Lots of stopping & going to hit up stores during this run, but a great casual run nonetheless.


Sunday: Oakland Half Marathon... recap here!

When all is said & done, I'll have run 44 miles during my 4th week of training. A nice little step-back week in terms of mileage, but with some faster paces and a race thrown in there.

8 more weeks until Ogden!


  1. You've got some really solid training going on right now. Very nice! And so great that you got to meet up with some local bloggers for a run.

  2. Look at you go! You are training something are ON FIRE!!!! Sometimes I wish I were still 20 years younger than I am so I could hang out with you guys :)

    1. Oh come on... you KNOW you can hang out with us!!

  3. Can't wait to read your race report! Hope the weather cooperates. I'm in South Bay and it's been so cold and rainy all day - boo.

  4. Excited to hear how Oakland goes. Hopefully the weather will be nice.

    Grilled cheese sandwiches are the best after a long run. I had one today with hot soup. Yum.

  5. Can't wait to hear about your race! Nice work with the 43 miles! I'm trying to break through to 20, so I still have a ways to go. :-)