Altitude Training

Sunday, 5+ miles, untimed

We were in Lake Tahoe for a long weekend. I was headed to the treadmill for my only run of the trip when I realized that *melting* snow on the ground meant that I could run outside. I took a meandering route across the state line, behind the casinos, and found a great trail through a frozen marsh down to the lake. I found myself alone on the beach, with the ripple of the water and the birds the only sounds around. I paused for a few minutes to enjoy it, then ran back on the beach.

Sunday, 16.7 miles in 2:26

Okay, I'm clearly not running a marathon this month, bu my third run of the week was a good one. I joined my friend Sarah for a long run prescribed by Dr. Jack Daniels. The drill was a 2 mile warmup, then 4x5 minutes at tempo pace, an hour easy, 15 minutes at tempo pace, and a 2 mile cool down. We took the Bay Trail south towards the Emeryville marina, which I had never done. Sarah and I often carpool to runs or track workouts but seldom actually run together, so it was nice to have a partner for a 2+ hour run for a change. Finally, I came home to fresh blueberry muffins by Christine and Silas, and I made some fried eggs with Balsamic reduction to complete the breakfast of champions.

Hopefully I'll get two runs in this week, but then it's off to the mountains for a few days skiing.

Tempo Tuesday

Last night: 6.7 miles in 58:25 (first 1.2 miles with Joey on leash)
Today: 6 miles in 43:26; 3 tempo were in 6:25-6:25-5:44

I decided to bag the last 1/2 mile of my tempo today after hitting my fifth red light. Rainy today, which is actually better than fog for this run.

Some of the parts

today, 18.8 miles in 2:40; 44 miles for the week.

OK, I admit it: I'm thinking again about running the Oakland marathon, despite my rocky January. Yesterday's Yassos were a whim, but I decided to see how a long run would feel today. Turns out, it felt pretty good, and I picked up the pace for 3.1 miles in 21:43 near the end.
Tomorrow, alpine cross training.

Solo track

10x800 in 3:02-3:02-3:01-3:04-3:02-2:58-2:59-2:58-3:02-2:55, 2+ miles warmup and cooldown.

Tempo Tuesday

Same run, less juice. 6:46-6:40-6:34-3:00. Really foggy this morning, so I had to watch my feet on the downhill stretch.

Bagel run

6 mile bagel run in 48:30

While looking at the mural on the Ohlone Greenway and eating his bagel, Silas learned four things about the Ohlone people:

• They were the first people here, having arrived 3000 years ago
• They do still live here
• They dress differently now
• No, they are not very old