AR 50 Week Twelve

3/21-3/27

Another cutback week, this time a little bit more than planned due to the ridiculous weather that plagued California this past week. Although I didn't run as much this week I did get a new running toy! Can't wait to use it : ) No real long run happened since I had to work full shifts both Saturday and Sunday, but I still got in some quality runs including a great tempo during the calm between storms and another 10 mile run to work. I even got back to bikram yoga for the first time in weeks! It looks like I've started my taper for AR 50 a week early, but I'm feeling good physically and mentally. Just 2 more weeks!

Monday
4 miles, 9:02 avg pace. Squeezed in an early run with the pup before work. Legs felt great just a couple days after my 22 miler on the AR 50 course and my intended "recovery pace" was no where close to what I planned!

Tuesday
Rest.

Wednesday
6 miles (4 tempo), 8:35 avg pace. This was definitely a run to remember as I set out for a tempo run just moments after an epic hailstorm. In the 51 minutes I was out there, I experienced everything from rain and hail to thunder and lightning, and even saw a rainbow. I ran a bit faster than my last tempo, but that may have been because I was trying to outrun the storm. Here's how things went down:

mile 1 - 9:30
mile 2 - 8:11
mile 3 - 8:06
mile 4 - 8:14
mile 5 - 8:14
mile 6 - 9:15

I was aiming for tempo miles around 8:30, but clearly I don't know how to pace myself. Looks like 8:15 would have been a better goal and will be something to keep in mind for next time. My legs felt strong though and I finished feeling great. Definitely want to keep these tempo runs in my weekly routine.

I also had an appointment with my sports chiro to have some work done on my hips and quads and holy f*!&k did he go to town! I actually ended up with bruises on my quads and had some very sore hips flexors, but felt immensely better after. I plan on at least a couple more appointments before AR 50 so my hips are ready to go the distance (hopefully) pain-free.

Thursday
90 min hot yoga. Due to some crazy weather that lasted all day, I opted out of my planned midweek 10 miler and went to bikram yoga instead. After several weeks off from yoga I was noticeably less flexible but it felt so good to be back and my tight muscles appreciated all the stretching. The long hiatus also meant I was quite sore the next several days, especially my back and hamstrings. It was a little ridiculous.

parking lot flooded by the American River at Watt Ave along my usual route

(source)

Friday
5 miles, 9:06 avg pace. Forced myself out of bed to get a run in before work. I ran in the opposite direction on the bike trail and took the pup along. Had to run a little faster than planned after hitting snooze one too many times, but as usual was glad I got up and got it out of the way. It was actually a beautiful morning despite the forecast calling for more rain (it eventually came later in the day).

Saturday
Rest.

Sunday
10.2 miles, 9:04 avg pace. Another run from home to work. I'm actually really starting to enjoy these runs, and I seem to be pretty consistent in my pacing pattern each time. I tend to start out at a "happy pace" around 9:30, then end up getting faster as I warm-up and finishing with a negative split. In fact, 4 of the 10 miles were at sub-8 pace which is starting to feel much easier than it should...

Total: 25.2 miles