Happy Holidays

22Dec11

Let’s get real: I did not ask for any running-related gear for Christmas. I have enough shoes, spandex and gels.

All I want is a lumberjack. And sweaters, I guess.

Moving along …

On December 31st I’ll attempt to end 2011 with a P.R. I’m running The San Francisco Marathon’s New Year’s Eve Dash, a 5K in Golden Gate Park.

Yeah, I know I promised my mom I’d rest after CIM. But finishers get mimosas!

New Year's Eve, a few years back. I was so hard back then. Too hard to run.

Since I’m caught up in the holiday spirit, I’ll let you in on my super-secret Sub-24:00 5K treadmill workout.

Incline is bumped to one percent.

• 5 min at 10:00 min/mile pace
• 5 min at 8:49
• 5 min at 10:00
• 5 min at 8:34
• 5 min at 10:00
• 5 min at 8:00
• 5 min at 10:00
• 5 min at 7:30 <– goal 5K pace
• 5 min walk

I don’t know what type of workout this is, but it is hard, so I think it will whip me into P.R. shape.

So far I’ve attempted to finish it twice. The first time I stopped after completing five minutes at 8:00 pace; the second time I was only able to run 7:30 for one minute.

Maybe my legs are still worn out from CIM, but 7:30 is scary fast for me. Fast and fun.

After the marathon I didn’t exercise for eight days. By that eighth day I was full of so much energy, I thought I was ready for a sub-24:00 right then and there. Ha. Anyway, my 5K training isn’t too different from my marathon training, with the exception of shorter mileage of course. Here’s how the week goes:

• Monday: Rest
• Tuesday: 45-minute speed workout on treadmill, listed above
• Wednesday: 3-5 mile treadmill jog (10:00 min/mile pace)
• Thursday: Rest
• Friday: 3-5 mile treadmill jog (10:00 min/mile pace)
• Saturday: 6-10 mile long run outdoors (10:00 min/mile pace)
• Sunday: 3-5 mile jog outdoors (whatever pace)

You’ll note that my easy pace is over two minutes slower than goal 5K pace. I might bump the speed up in January, but right now I’m burned out and need to relax. I’ve been hitting the office treadmill after work, and honestly on some nights I do not want to churn miles. Ten-minute miles are less daunting.

I am excited about running in new pastures. Next week my sister Marbs and I are spending five days in SoCal. I haven’t gone south in 12 years! What can I say, I’m a country girl at heart.

We will stay with our other sister, Jo, who lives near L.A.

Fun fact: All three sisters have run at least one race.

Yeah, we look nothing alike.

I don’t know how many runs I’ll fit in next week. I’d like to get at least two, since the 5K is that Saturday.

However, I’m not sweating this race, because I will have all of 2012 to make my sub-24:00. Time with my loved ones is way more important.

Did you hit up your family/significant other/secret lover for new running gear?

I would ask for a pair of the new Brooks Ravenna 3, but I am so in love with my Ravenna 2s. I heard that the update is closer to the first model. Boo.

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