Counting backwards from the hoped-for Portland Half Marathon on October 4, 2015, I have three weeks until race day. IF I don’t run the half marathon, then this was an ordinary running week. My preference is to consider this a training week for the run, so that’s what it’ll be!
I ran three days with an extra recovery day after my tempo run on Sunday, interspersed with hiking, biking and swimming—and my interview on Thursday in San Rafael at the Dominican convent’s offices with Sister Marion Irvine, which will be the subject of an upcoming post. Here’s the recap:
Sunday: Tempo run: 1m/4x1mile/1m/1m easy. [Target pace for the one-mile intervals was 10k+10 seconds or 7:45. Actual intervals: 7:48, 7:31, 7:41, and 7:20] I had trouble all week trying to get the feel of my correct tempo. Guess the good news was that other than first mile, the pacing was decent.
Monday: Swim (.9m); bike (5m); hike (3m)
Tuesday: Hike (7m); Swim (1m): a no-energy day!
Wednesday: Long run (11 miles; intentionally slow & easy; right hammie biting)
Thursday: Bike (10 miles)
Friday: 1m easy/5miles cut-down [Target cut-down: HMP – 10 sec/every mile; Actual: 8:13, 8:23, 8:51, 8:33, and 9:05. My ability to change pace each mile wasn’t very good, especially as the first mile was too fast. The first two miles were too fast, so I overcompensated at mile three, then thought I was on track for mile four, which should have been mile three, to make mile five almost right. Oh well!]
I’m still dealing with right hamstring and glute pain but as it’s not 24/7 I hope it’s not more damage but continuing tight scar tissue. My plan is to try to remain on track for the next three weeks. We’re going to Portland regardless of my running ability but I’ve heard so much about the race that I REALLY would like to participate. Fingers crossed.