Saturday, September 5, 2009

Week 4, Almost Halfway!

Sunday: 8.1 miles including 2 mi @ 9:02 pace, 2x 1600 @ 8:36, 8:34, 2x 800m @ 8:17, 8:21; I did this same workout 2 weeks ago and I think it is fair to say I have definitely gotten stronger. I did every pick-up 10-15 seconds or so faster per mile pace. I also kept running during all of the recoveries (2 weeks ago I had to walk in between most of the intervals). And the icing on the cake is that I felt stronger this week than the other week. My delicious SF fog returned today and I am so happy to be running again in misty, shady, coolness!

Monday: 4 miles @ 10:13 pace

Tuesday: 5.4 miles including 30 minutes (3.3 miles) @ 8:59 pace; Okay, this felt ridonkulously hard today compared to my Sunday run. Might have been the direct sunlight and possibly a little bit the footing (started off on trails then went to asphalt). Was averaging a 9:11 for the first 2 miles before switching to asphalt and making it my goal to bring the avg. pace down to below 9:00. My goal was an 8:50 pace. If this is what goal pace feels like I'll be lucky to hold it for a 10K much less a half marathon. But at least I kept running!

Thursday: 12 miles including 5 miles @ 9:16; This was supposed to be an 11 miler, but due to the failure of the 14 miler last week decided to bump up the mileage a teensy bit. Was really dragging the first 6 "easy" miles before the pick-up and am pretty surprised I was able to hold a 9:16 pace.

Friday: 3 miles @ 10:19 pace

I lightly twisted my ankle about a week ago. I twisted the same ankle again this Thursday. Two light twists = one moderately bad twist. I am one light twist away from a bum ankle. I always only misstep with left foot which I think is odd. Clumsy left foot. Once I get to "moderate twist" stages it takes about 4 weeks before I am able to just easily shake off a bad step. Hopefully nothing else happens the next month. I'll have to be a little more coordinated and vigilant (twist one happened while I turned my head to look for cars to cross a street, twist two was some sort of acorn thing on the sidewalk).

My energy level has been a little down the latter half of this week. Hopefully that picks up next week since it is peak week in my little half marathon training plan.

11 comments:

bunnygirl said...

There are some good ankle-taping instructions online. You may want to tape up for extra stability, even if you only do it when you're not running.

Southbay Girl said...

if you are going to tape, get the "vet wrap" the stuff that sticks to itself! I've used that before-it rocks! you can buy it at any pet store and in pretty colors!!

have a great time on your trip-and nice mileage girlie!!

Marlene said...

I hope the ankle is okay!

Mica said...

Sorry about the two sprains!

I'm glad you're feeling speedy and fast! All your hard work is paying off.

d. moll, l.ac. said...

Get Mario to do some nose bumps on the ankles, that should help.

Rabbits' Guy said...

Wrap ankle in Mario - sit quietly for two hours!!!

Be careful there ... we're expecting a fast 1/2!

Runner Leana said...

Ouch for the ankle! Hope it holds up for you!

X-Country2 said...

Good luck with that ankle. Keep taking care of it.

aron said...

keep it up girl!!! your hard training is definitely paying off. hope the ankle feels better!

EndorphinBuzz said...

You are getting speedy, just be careful with that ankle and you'll be fine!

ShirleyPerly said...

My left ankle is weak too and I've rolled/twisted it on countless little things like acorns, rocks, etc. Such a pain ... I'd avoid running off-road if you can as I find it more stressful on ankles.

Fingers crossed for no more twists!