Monday, March 31, 2008

San Francisco 20

First, Friday's run:

Friday 8.0 miles/1:12:32/9:04 average pace

I was down at my brother and sister-in-law's on Friday so I finally got to check out the trail near their house- the Stevens Creek Trail in Mountain View. That website is great- it has a virtual tour and a mileage tool. I ran the length of the trail and enjoyed every minute of it.

Now onto the really good stuff:

Saturday 20.0 miles/2:49:51/8:30 average pace

This was the perfect run. I drove into San Francisco and ran my favorite 20 mile loop: 8 ish miles through the gentle hills of Golden Gate Park, 3 miles down the coast, 5 miles around Lake Merced, and back up the coast to the parking lot at Great Highway/Lincoln. I felt great, I was so focused, and I was just effortlessly cruising along. Ok, maybe effortless is a stretch, but it never felt hard. I was a little worried when my first few miles were coming in well under my usual 9:00 pace. I thought "this is either going to be the best run ever, or a total disaster" and guess what? Best run ever. Here's a summary of my pace:

First 5 miles in 43:39 (8:44 average pace)

Second 5 miles in 42:04 (8:25 average pace)

Next 5 miles in 43:13 (8:39 average pace)

Last 5 miles in 40:55 (8:11 average pace) including my last mile in 7:49


I did the same 20 miler at this point in my training last time (link here) and seems I felt great then too. However, this time I ran about 6 minutes faster!

I didn't feel sore at all after the run, but on Sunday I was feeling a little achy in my shins (specifically my right shin/calf) and super tired overall. I took a long nap in the afternoon and iced my leg off and on. No swimming or anything. This is where I was so sore last time around, except it was in both legs and really a lot worse. I'm going to play it really safe and skip today's scheduled easy run. It feels fine today but still going to rest. Actually I think I'll cross train- maybe a bike ride after work. I have three more big runs this week that I'd like to complete so hopefully a few days off will do the trick.

TOTAL miles last week: 43
PLUS 1000 m swimming (tuesday and thursday, don't know if I logged that)
AND 2 times strength training at home :)

Here's my schedule for this week (first week of the taper!)

Monday: cross train/rest
Tuesday: xt
Wednesday: 8 miles (2 miles VO2 Intervals)
Thursday: xt
Friday: 10 miles General Aerobic
Saturday: 16 miles Long Run
Sunday: rest/xt

Total scheduled: 34

Three weeks from today is the Boston Marathon!


Petraruns said...

Wow Jen! That is so fast and you were clearly so comfortable! Good call though on taking it easy the day after - you know you have it in you now and your body will benefit more from rest than more running. 3 weeks till Boston - you are more than ready..

Sarah said...

I highly recommend Rancho San Antonio park which is in the foothills near Los Altos. I have many a fond childhood memory of the park. The next time you're over on the peninsula you should check it out!

Arcane said...

hey that's a pretty good pace for a 20 miler. Do you have a time goal in mind for Boston?

miss petite america said...

girl, you are so gonna kick boston ass!

p.s. i was in concord this weekend and stumbled upon the iron horse trail. i wasn't on it long as it was super windy, but i thought of you

Ryan said...

SWEEEEEETT! You are killing this training plan! "BRING IT for BOSTON!"

Maddy said...

Awesome job on that run! The loop around Lake Merced seemed endless in the marathon, but then I wasn't moving as fast as you!

Have a great taper and an great race in Boston!

Quinto Sol said...

I am sooo jealous of your 20 miler...

Ewen said...

Wow - that's a great run Jen. Not only the average pace, but the speed of the last 5 miles. To be 6 minutes quicker than last time should give you heaps of confidence for Boston.

I hope the niggles settle with the easy days and the rest of the week goes well. Not long to go!

Judi said...

You just GO GIRL!!! I wish I could have times like yours. You are amazing! I used to hang out in GGP back in the day. Are there still all kinds of freaks there?

Chad in the Arizona Desert said...

Looks like your race prep has been spot on. You are set-up for a great Boston.


P.O.M. said...

3 weeks!!!! You are so flippin fast. You should have a speed demon shirt made for Boston. ha ha.

jahowie said...

You are going to be great in Boston!! I'm really excited for you!!

Marathon Maritza said...

I can't believe it's so close!!! I know you will do awesome...great job on the 20!

And I love all your sidebar pictures!

And I apparently love exclamation points!! Go, Jen go!!!

ShirleyPerly said...

Another great 20-miler!! You're definitely ready and smart to be listening to your body. Enjoy your taper!

Phil said...

8:30/mi for 20 miles! Nice run.

Michele said...

I see a PR for you in Boston!!!

Gotta Run said...

You are so focued in on Boston!!! You will rock this race for sure.

Not sure if there is such a thing as "gentle rolling hills" but is sounds like SF was a great place for you to do your 20 miler.

Super sweet pace!!