Monday, August 17, 2015

CIM Training Log: Week 2

It was a pretty uneventful week of training over here. I logged every workout assigned by Coach Jess and felt pretty good. It's only week two of 18, but I feel like things are progressing nicely! So, on to the training log.

CIM Training Log: Week 2

Monday: 30 minute recovery run on San Diego Creek Trail + strength.

30 minutes easy (2.78 miles, 10:49 avg pace, 127 avg HR). Weather was in the high 60s and a bit humid (mornings tend to be a bit humid when it's not that hot since the marine layer hasn't been burned off), but nothing like last week's craziness. I ran on the side of the San Diego Creek Trail so I could keep on the dirt/gravel part alongside the paved path. I've read that there might not actually be a benefit to dirt versus pavement in terms of impact, but it feels better to me, especially when my legs are a bit tired.

Got back and headed straight to strength.

(1) fire hydrant to donkey kicks
(2) bicep curls w/ 15 lb DBs
(3) squat to shoulder press w/ 15 lb DBs
(4) tricep push-ups from knees

Also did 2x15 decline sit-ups.

Tuesday: 50 minutes restorative yoga.

Did the 45 minute restorative hip and hamstring flow on JasYoga then spent five minutes doing back and shoulder opening poses.

Wednesday: Tempo run at Back Bay.

Ran at Back Bay (flat paved portion). It was in the mid-60s, low humidity, with a cool breeze. Close to perfect running conditions for me (I'm definitely a warm weather lover).

Coach Jess assigned 2 miles easy then three tempo miles: 2 miles at a 10K effort level and one at faster-than-10K effort level, followed by a mile cool down.

I ran mid-10s for the first warm-up mile and high 9s for the second. I had a hard time kicking it into gear for the tempo portion and my splits reflect that. I feel like it was more half marathon, 10K and sub-10K pace rather than two at 10K pace.

Splits: (1) 8:27, (2) 8:18, (3) 8:05.

Average heart rate for the six miles was 146, and for the tempo portion my HR was high 150s for the first mile, mid 160s for the second and high 160s for the third.

Cooled down with an easy mile and stretched while getting ready for work. Quads/hip creases felt tight after.

Thursday: 55 minutes easy on Bommer Ridge Trail.

I naturally woke up at 5:15 a.m. on my birthday, even earlier than my alarm, because I was so psyched to hit Crystal Cove for a sunrise trail run. I couldn't think of a better way to celebrate than running in my favorite place. 

It was mid-60s at sunrise and heated up as I ran. I was so eager to get out the door that I forgot my Garmin, but I run this route frequently enough to know my approximate mileage, and a Google Maps check at my turnaround point put me at 2.9 miles from the trailhead before I turned around at 27.5 minutes, which seemed right. 

I finished with about 5.8 miles in 55 minutes, consistent with how I run this trail typically. I'm definitely speedier here just because I love the trail so much. Footpath had me at about a 600 ft elevation gain for the route.

(FYI: Footpath is an awesome app where you can trace a route on the map and it gives you the mileage and elevation gain/loss. Really handy, especially for new areas!)

The run did feel a bit harder than normal in the latter half, I think following on the heels of the previous day's tempo run and the fact that I didn't eat anything before I left. I normally run this route in the evening when I've eaten during the day. I think for hilly runs I need to fuel pre-run, even if I'm running at an easy pace.

Also completed a core workout in the evening, after a delicious dinner at Taco Maria in The OC Mix, which has a ton of great restaurants and food shops.

Friday: 45 minute SoulCycle spin class.

I tried a SoulCycle Newport Beach class a couple of months ago and loved the instructor, Sumner. No philosophizing or anything, just straight spinning with some fun "dancing" on the bike. Friday morning's class was more of that. 

Saturday: 75 minute long run at Back Bay + strength.

I was going to run on a trail, but realized that most trails would be hotter than running near the water. SoCal was hit with a heat wave this weekend, so I was planning to wake up early and run, but after I was woken up by my cats several times, I opted to sleep in until 8:00 a.m. #catmotherrunner

I ran the "hilly" side of Back Bay and did an out-and-back that totaled 7.61 miles in 75 minutes (9:51 average pace, 144 average HR) and 330 ft elevation gain total. I started at 9:00 a.m.-ish when it was 75 degrees/feels like 85 degrees. When I finished, it was 81 degrees/feels like 95 degrees. HOT. 

After downing a protein shake and lying on my bed in my cool, air conditioned bedroom for a little while, I headed to the gym in my complex and did a short strength routine:

(1) single leg deadlifts w/ 20 lb DBs in each hand
(2) chest press 40 lbs
(3) walking lunges w/ 20 lb DBs in each hand (16 total. 8 each leg)
(4) plank on bench to row w/ 20 lb DB

(1) decline sit-ups
(2) 20 lb Russian twist

Post-workouts, we got lunch at Eat Chow and checked out bicycles at a local shop before hitting the beach for Sourabh's firm beach party. It was fun to see people I'd met last summer when I visited him at his firm's weekend retreats (when I was still working in NYC and he was summering in SoCal). 

Sunset at Corona del Mar.

Sunday: Off.

Walked Mason, ran a bunch of errands, dropped by an alumni party, and meal prepped. This week will be packed with moving madness, so the next few weeks are probably going to be a bit crazy since I also have several deals that are going to be closing at the end of the month. 


  1. Your photos do not look like real life. gosh you have amazing scenery. Nice week of training! and way to keep up the strength work. I have SO slacked on mine.

    1. I know, I am constantly thinking, "I'm so lucky!" when I run. I love the harbor area you're near in your new place, though! Seems like so many great running paths by you now :)

  2. Boom--take that, week two! This consistency will pay off big time. I'm also trying to hop aboard the strength training bandwagon again; I've slipped off in recent weeks. :-/ Keep kicking butt and taking names--and taking gorgeous photos!

    1. I definitely slipped off a bit in July, but no more. 2x a week or bust! And off-season/half-marathon training will be a perfect time for you to fit it in.

  3. Oh man, I would love that scenery while running- lucky girl!! Great week of workouts :)