Probably because after completing the first half marathon I'd done in 7ish months, the next day E & I hiked up to Coit tower, which, while cool, was perhaps not the most advisable recovery activity.
|Coit Tower is on Telegraph Hill (an actual nontrivial hill). The hike up from sea level involves lots of stairs. Enjoy!|
1. some weightlifting and recumbant bike
2. a full rest day
3. a 3 mile treadmill workout of 1 mile ladder (5.0 to 6.1 min. each) followed by 2X5 minute ladders from 6.1 mph to 6.5 mph workout (with walking recovery) totaling 3 miles in 35:52
4. 3 miles @ 10:51 with some walking cooldown
5. 3 miles @ 11ish/mile with Sis at 4,000ft+ elevation
6. Sunday - first downhill ski day in 2 years at 6,570ft+ elevation.
|Who needs a purse? I can stuff the pockets of a running jacket over a fleece over long underwear like no-one's business.|
1. Monday ski half-day due to whiteout.
2. Tuesday perfect ski day, 10AM-3PM with a short lunch break and multiple sessions of 5 minute intervals down steep blues followed by 5 minute recovery up the chairlift.
FYI -- I opted out of black diamonds this trip. I am fine. E broke his arm (which may or may not be related to his black diamond escapades). Regardless, I feel that I made the correct choice for me.
Wednesday AM I ran a short 2 mile interval workout on the treadmill (1% incline, 400s at 6.0 mph was enough to spike my heart rate, yay elevation!). I did this at the spa before a dip in the jacuzzi and sauna time followed by a decadent spa day (gift from my father-in-law) with my sister-in-law and mother-in-law. Then we flew home and managed luggage with a one-armed travel party member. Good times.
Thursday was yet another full rest day (holy return-to-work-craziness!).
Friday, I headed out with visions of elevation benefits, but hit 1.5 miles at 11:51 and called it to walk the remaining 0.46 miles home. I was shot. Exhausted from the travel, the time change, and just generally not in it.
Thankfully, Saturday, I busted out 6 miles at an easy effort average pace of 11:48 with the last mile at 10:06. And today, I did a slowly increasing time every mile no-fuel 9 miler at an average pace of 12:23. I don't really know how to measure the mileage for the last two weeks with the skiing, but what I can say is that I feel good about doing 15 running miles (plus another 2+ walking) this weekend. It's been a while since I've had such a solid running weekend (outside of a race), so that's encouraging. Makes me feel like I'm still headed in the right direction for Oakland. So wish me luck.