Sunday, April 22, 2012

Countdown to Ogden: Week 8

And now comes the time in my training cycle where motivation wanes and even short, easy runs seem too long and much too hard. Add in an unusual springtime San Francisco heat wave to run through, and I'm glad all these conditions fell during a step-back week.

Ogden Marathon training, week 8


11 mi. @ 8:30-9:00
Actual: 7.6 mi @ 8:41

Met up with the beautiful Kristin for a few miles after work. This was supposed to be my rest day, but knowing I was going to be doing a lot of alterations to my workouts this week, I wanted to squeeze in a run with Kristin as she tapered for the inaugural San Luis Obispo marathon. I just love Kristin's company and we chatted nonstop the entire time.

Goal: Rest
Actual: Rest

I took this day off in favor of hitting up the Giants game with Layla, Jana, and Kristin. :)

Go Giants!

Goal: 8 mi. w/ 5 x 600m sprints @ 7:25-7:35
Actual: 4.14 mi. @ 8:00

Time was of the essence this day, and I simply couldn't get the miles in. All I had time for was a loop around the neighborhood (which I successfully did at MGP, at least) & called it a day.

Goal: 11 mi. @ 8:30-9:00
Actual: 4.5 mi. @ 8:28

The Great San Francisco Heat Wave started this day, and knowing I had time to kill between work and an evening concert, I wanted to fit in my miles down by the water. Once it came time to run, though, my motivation was seriously lacking. I came up with a hundred billion excuses as to why I should take a rest day, and ended up deciding to go for a short jaunt out & back and pick up some dinner along the way. Not exactly the mileage I needed, but something is better than nothing, right?

Bay Bridge sweltering in the heat

Goal: 10 mi. @ 8:30-9:00
Actual: 17 mi. @ 8:19

Day 2 of The Great Heat Wave. I set out in the high afternoon to get some heat training in (who knows what Ogden could be like in the middle of May, anyway?!) and surprisingly felt really good! I set out for 10 but found the slight breeze and bits of shade to be nice, and ended up finishing my long run before the weekend even started. Perfection.

Splits: 8:24, 8:38, 8:17, 8:21, 8:22, 8:25, 8:14, 8:07, 8:07, 8:03, 8:39, 8:23, 8:14, 8:20, 8:20, 8:20, 8:19


Goal: 8.5 mi. @ 9:00+
Actual: 8.5 mi. @ 8:41

Headed out for a recovery run in Day 3 of The Great Heat Wave. This time, I could actually feel the heat taking its toll on me. I was drinking an unusual amount of water and I could feel my legs getting very sluggish. Somewhere in the back of my head I convinced myself to try for 10 miles, but the mirage of a Frappuccino called my name at mile 8.5 instead. I never started running again after my Starbucks stop, but I did get in my minimum mileage. Good enough.

Goal: 8.2 mi. @ 8:30-9:00
Actual: 4.2 mi. @

I wanted to make up my lost weekday miles by heading back out on what should have been a rest day. The fog is back, the heat is gone, and I had no excuse to not log 8 miles -- except the fact that once I hit the road, I didn't want to be running. Some miles are better than no miles, especially when I was hitting my MGP, but I just wasn't feeling it again today.

Overall, I finished week 8 with 45.94 miles of running. I really wanted 50 miles, but this is fine and I know 4 miles won't make a difference at this point. Regardless, I'm disappointed in my motivation this week, but my paces were fine and that has to count for something.

Next week is my final peak week for Ogden, but it's going to be a little crazy. I'm traveling & will be out of town for 4 days, and I have even more shifting around of my workouts to do. Knowing I won't get in a 20-miler while I'm away, I've decided to move my final long run to when I get back to San Francisco the following week ... I am actually looking forward to starting my taper later rather than sooner. It's going to make for an interesting "peak" week knowing my mileage will be even less than this step-back week, but I'm thinking ahead to my upcoming taper instead. After how unmotivated I've felt lately, the thought of toning things down soon is very appealing. :)

Happy Earth Day!


  1. It looks like you had a great time at the Giants game. :-)

  2. A step back week usually occurs when motivation is waning on purpose :) Looks like some quality workouts, A...good job, girl ;-)

    You are preparing so well for your race. It will be so exciting to track you. I hope they have tracking!

  3. nice running alyssa! you are a machine. excited for our run tomorrow :)

  4. I bet if your rest days were more strategically placed, you might actually feel rested once in awhile! You amaze me with your ability to hit up runs several days in a're an excellent runner, lady!

  5. Looks like a great week, especially in this heat we've been having!

  6. We returned from Spring Break to the heat - wow! I cant believe you did 8 miles the day after 17 miles?! Also wow!

  7. I am so excited to see how you SMASH all over OGDEN. I think they may have to put up warning signs afterwards that read: "THIS COURSE WAS JUST DESTORYED BY HER (with a picture of you cheese-balling across the finish line). And I'm a designer, so I could make this happen. :)

    1. Omg, yes please. But if AND ONLY IF I smash all over Ogden. ;)

  8. You planned to do 10 but you did 17 freaking miles instead???!!! You are totally my hero.