Sorry for the belated post – I returned yesterday from a long weekend with two friends in wine country. We stayed at a funky ranch house in Mendocino County and drank wine, did a little hiking, watched movies, laid by the pool, and hung out with Fur Face.
Monday: 3.1 miles at 9:39 mins/mile
I ran after work with my colleague who’s newer to running. We took it pretty easy and ran along the Embarcadero.
Tuesday: 6 miles at 9:42 mins/mile
I ran a few warm up miles then did 8 hill repeats up Fort Mason. These were killer but focused hill training will make me stronger (even for the flat Berlin course).
Wednesday: Hip and upper body lift
I skipped the cardio in favor of a weights only workout, focusing on the hip strengthening exercises I did when I had severe IT band pain and some upper body exercises.
Thursday: 6 miles at 9:12 mins/mile
Taking a page from Jesse’s book, I did this workout from Competitor Magazine, warming up for 15 minutes before tackling a fartlek workout. I took a while to warm up, but once I was about halfway through with my intervals, I finally felt like my legs were speedy.
Friday: 13.1 miles at 9:50 mins/mile
Knowing that I had a girls’ weekend ahead of me, I tackled my long run on Friday, completing a slow, sluggish half marathon before leaving for wine country. I desperately need a massage; my next appointment is for July 1.
Sunday: More rest
Grade for the week: B+/A-
I knew that I had a lazy weekend in store and prioritized fitting in all of my training runs during the week. I did the best I could given the circumstances, and that’s all I can really ask of myself!