Sunday, April 15, 2012

Countdown to Ogden: Week 7

First things first! Don't forget to enter the ProFoot Miracle shoe insert & moleskin giveaway! I will contact/announce the four winners on Friday.

And now... recapping my first peak week for Ogden.

Ogden Marathon training, week 7


Goal: Rest
Actual: Rest

Leave me alone, I ran 17 miles the day before. I also really needed to spend the evening with my former Nuun Hood to Coast teammate, XLMIC. We had some last-minute business to take care of. ;)

XL, me & late-night shenanigans


Goal: 12 mi. w/ 7 mi. @ 7:25-7:35
Actual: 12 mi. @ 8:15

I couldn't do this workout. I don't know if it was too close to running hard on Sunday, but my legs wouldn't turn over. Instead I ended cruising at a casual speed and picked it up at the end, finishing my last few miles a hair under my MGP of 8:00.


Goal: 12 mi. @ 8:30-9:00
Actual: 12 mi. @ 7:46

I did it! I switched a bunch of workouts around this week to accommodate social activities, and I knew that attempting back-to-back 12 milers would take a toll on me, if not just mentally. In the back of my head I wanted to re-try Tuesday's speed workout, but I also would be satisfied if I did the back-to-back double-digit days. Instead of starting with a couple warm-up miles, I tried starting fast to get the 7 miles @ 7:25-7:35 out of the way, and then end with a 5-mile cool down, so to speak. This ended up working out for me, and I cannot believe this workout happened.

7:29, 7:21, 7:25, 7:23, 7:27, 7:06, 7:26, 8:19, 8:31, 8:26, 8:13, 8:00

Goal: 5 mi. @ 9:00+
Actual: 5 mi. @ 8:56

I met up for a casual lunchtime run along the Embarcadero with PavementRunner, who just happened to set a MASSIVE PR at the U.S. Half Marathon last Sunday! He kept pushing the pace at lunch (okay, so it might have been me talking too much & not keeping an eye on my watch), despite me telling him I needed a recovery run... Thanks a lot, Pavey.

Goal: 6 mi. @ 9:00+ pace w/ 6 x 100m sprints
Actual: 4.17 @ 8:37

I moved Monday's workout to Friday... and holy angry lead legs. Thursday's recovery run didn't seem to do much for me, as I could barely move my legs or motivate myself to run this. I ended cutting my run short to foam roll & chug a bunch of water instead. I had a long run with high hopes in store for the next morning, and that was more important to me. Sometimes you just gotta do what you gotta do.


Goal: 20 mi. @ 8:30-9:00
Actual: 20 mi. @ 8:06


A 20-mile PR!!!

I started off somewhat casually, but knew in the back of my head I wanted to hit some pace miles during this run. After two "off days" this week, I knew for my own sanity I had to push this run a little bit. I stuck to mostly flat terrain and tried to keep my pace hovering between 8:15-8:30 for the first half of my run. Once I hit the halfway mark, I tried picking it up a little more and move into the 8:10-8:20 range. With 5 miles left, I attempted to hit pace miles. I am not quite sure what Coach Z-Bar is going to say about incorporating some speed in this run, but it felt AWESOME. My legs felt a little tired but not defeated!

This was a very confidence-boosting run for me -- it makes me think that holding an 8:00 pace at Ogden will be a huge challenge, but perhaps not entirely impossible.

8:16, 8:14, 8:10, 8:22, 8:19, 8:14, 8:06, 8:01, 8:12, 8:13, 8:07, 8:20, 8:16, 8:11, 8:07, 7:54, 7:56, 7:59, 7:37, 7:40

Goal: 10 mi. @ 9:00+
Actual: 10.03 mi. @ 9:16

Nothing to this -- just a nice recovery run on a beautifully cloudy San Francisco day.

Overall, I finished week 7 with 63.20 miles of running. This week definitely had some low & high points, but overall I'm feeling good about it. I wanted 65 miles but I'll absolutely take this -- I do believe this is a new record-high mileage week for me, too. :) I'm going to be cutting the miles down next week to ramp up for peak week #2 right after that.

Just 5 more weeks until Ogden... and one more day until Boston! Good luck to everyone running! :)


  1. That was really, really fun :) and look at that 20!!! Stupendous like last time. Big goal…here comes A!!!

    1. Agreed. We need to do more non-running hangouts. And running hangouts. ANY hangouts, hell!

  2. Wowza, that is an AWESOME time for 20 miles!

  3. wow fantastic 20 miles run!!!!
    love the pic with Marjore!!!

  4. Awesome job! I ran my 2nd half today!! Erica

  5. Nice 20 mile PR. That is fantastic!!!!!

  6. Holy cow! I want Ogden to get here already b/c I'm so excited to see you rock that race.

  7. What a great week! You are so ready. :)

  8. AWESOME WEEK! And a seriously speedy 20 miler. Very impressive, you are going to dominate Ogden!

  9. tow of my favs! Can't wait to connect with you both in a few weeks. I'd say you have a right rest days--that's why you are still running strong!

  10. haha... I just saw this. You know I am horrible at keeping a consistent pace. Consider me like a scatter-brained monkey that runs all willy-nilly like. :)