All over the place

I have three runs to log, and none of them took place near my home!

Saturday 10.5 miles/1:31:54/8:45 average pace

This run started off our super-fun weekend up in Mendocino County. We actually ran in Santa Rosa, near Annadel State Park and around Spring Lake. I would love to post some pictures but we (ahem, Zach) forgot the camera. :P So just take my word for it, it was pretty. The run was hilly and we ran fast, so it was a tough one. Although Zach was setting the pace and kicking my butt the whole time, I had a bit more gas in the tank at the end and left him (nearly) in the dust with a 7:40 pace for the last half mile. Ok, he was only a second or two behind me, but still. I'll take it. We continued north on 101 after refueling at a yummy brunch spot in Santa Rosa's historic railroad square to Ukiah. After checking into the hotel, we spent the rest of the day at Lake Mendocino. It was late in the day so the beach was empty, and we enjoyed the solitude. The water was actually pretty warm and we spent a lot of time swimming around. I probably spent about a half hour in the water total, so not really training, but it was very fun. It would be a great place to do some open water training- there's a long stretch of beach marked off. Sunday we drove home along highway 1, which took forever but was beautiful. It was really nice up there. We're going to go back sometime this summer. Next time we'll bring the camera. :)

TOTAL miles for the week: 30 yay!
Plus 2000 meters swimming
and 2x strength training
(0 bike)

I spent the last two days in LA for work, and I tweaked my schedule for the week to accommodate the trip.

Monday 4.0 miles/35:36/8:54 average pace

I had my first interval workout in like FOREVER scheduled, and I did it on the treadmill at the gym (I love that "all club" 24 hr. fitness membership). Here's how it went:

0.5 miles warm up at 6.0 mph (10:00 pace)

.25 mile speed interval at 8.0 mph (7:30 pace)
followed by .25 mile recovery at 6.0 mph (10:00 pace)

repeated 6 times, all at the same pace, except the last speed interval which I did at 8.5 mph (7:06 mph).

0.5 mile cool down at 6.5 mph (9:13 pace)

It wasn't that hard, those super short intervals usually aren't. It will be interesting to see how I do next time when I'm not helped out my the trusty treadmill.


Then, finally

Tuesday 4.0 miles/35:40/8:55 average pace

This time I braved the rugged outdoors (ha!) of Hermosa Beach and ran along a dirt path which follows a few miles long green belt. I also did a bit on the beach boardwalk and finished with a climb back up to my hotel. My Garmin actually kinda crapped out on me, hopefully a rare and never-repeated fluke, so I had to gmap-pedometer my distance. I actually think I ran a little farther but oh well.

The week ahead:

Monday: 4 miles (speed intervals) done
Tuesday: 4 miles done
Wednesday: swim in am, 8 miles group in pm
Thursday: swim in am, weights in pm
Friday: 6 miles
Saturday: 12 miles
Sunday: swim

plus, bike sometime hopefully

TOTAL miles planned: 34 ish