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Category Archives: Training

We checked out of our air bnb at 8am and said goodbye to Brooklyn.   We went to the BoltBus stop in Manhattan for our 9:30am ride and spent half hour before boarding looking for restroom in the rain 😑

The bus ride was decent yet uneventful. It was comfortable enough and took exactly 4 hours to get to D.C. today.

I love how clean DC metro station and trains are!

We had a late lunch at a fast/casual Korean fusion place near our hotel.  It’s called SeoulSpice.


Then we checked into our hotel and rested for a couple of hours.  Then we headed back out for dinner in Georgetown.  First we rode metro to DuPont Circle.  

Last time I was in DC was 13 years ago.   The only thing I remembered about DuPont Circle was its super tall escalators at the metro.  I was glad to see today that it’s still the same as I remember it to be!


We walked to the Circle. The weather was in low 70s and slightly humid.  Pretty comfortable temps to walk.


So we decided to walk to Georgetown from there. It just took under half hour.


The red-bricked sidewalks and walls were beautiful and very east coasty.  We popped into some stores for shopping.


Then it started to rain so we decided to have dinner at Clyde’s.  

 

The restaurant has an old-time feel to it.  The food was delicious.

Squid appetizer


Ribeye steak


Crab cake (mostly crab meat and was bigger than appeared in pic) — best thing we ate today 

After dinner, we went to Sprinkles cupcake shop a few blocks down and shared two cupcakes.

Then we called a Lyft to go back to our hotel.  Our driver was a really nice man and gave us a tour of D.C. while driving through the historic buildings and monuments.  


It’s been a pleasant stay in DC so far and I’m looking forward a good nights sleep without the sounds of the train!!!

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4:40am:  Woke up before alarm went off at 4:45. Made coffee and ate a few pieces of brownies I baked last night. 


I watched some random YouTube videos while drinking coffee before husband wakes up…  I like watching inspiring and uplifting videos in the mornings.  They put me in the right mood to start off a productive day.  This morning I watched about bullet journaling and how it improves productivity and lifestyle.  I’ve been thinking about starting one but I don’t think I have the patience.

5:45am:  Went out for a long run.  I ran 11 miles with 5 x 800m.  Satisfied with the splits.  I felt good.  I love track sometimes.


8am: After shower, I made a breakfast taco with eggs and salsa. Ate with beets I roasted last night.  Followed by more brownies 😛  


I don’t remember much what I did between the brownies and 11am.  I read my book, played game on my phone, talked to my husband.  Just stayed on the couch basically.

11:30am:  Walked to Farmers Market with hubby.  We both love this farmers market so much, it’s so lively and has a good variety food stands and a live band. In the summer I go nuts on the stone fruits they sell here.

 

Husband got food from a few food stands and I ate from him.  Samosa, fish taco, hot dog, and boba. 

I got those Lula Roe tights as a gift (thanks, T) and I wore those out today.  And I could not believe how comfy they are!  Soooo soft and stretchy. I just need to figure out what tops to wear with them.  I will love to wear them for traveling and red eyed flights.

12:15pm: Walked to Trader Joe’s for grocery shopping.   Just a few blocks from farmers market. 

A couple of adults and kids were giving free hugs at a street corner.  I hugged 3 strangers and they were so nice 🙂



1pm:  Stayed in the area and watched a movie (Guardian of the Galaxy vol 2) at this historic/old but cool theatre. We saw it on 3D and I think I got a light headache from it.  It’s funny and action packed, lots of computer graphic.  It’s a fun movie!



4pm:  Picked up Ethiopian food from Ensarro for early dinner.  It’s our favorite Ethiopian restaurant.



5pm:  Done with dinner.  Ate icecream and more brownies for dessert…  Hong Kong Milk Tea is a new flavor from Humphrey.  Wish it had more tea flavor.



6pm:  Finished reading Waking Gods… I’m giving it 3 stars.  It’s a sequel to Sleeping Giants which was amazing.  Sequels can be a hit or a miss.  This one is kind of a miss.  But if there’ll be another sequel, I’ll still read it. I need to know what happens!

I actually enjoyed the story and the plot. I’m just not a fan of the writing style.  The whole book is presented as pages of interviews, dialogs, journal entries, and news reports.  

That was the 12th book I read this year.  (I set a goal to read 25 this year.)

7pm:  Cracking open a new book from the library.  It sounds very promising! Everything, Everything by Nicola Yoon.

8:30pm: Watched the first few minutes of Manchester by the Sea on Amazon Prime then hit the hay.  


Consistency is essential in training.  It’s not a single workout that improves your fitness.  It is a few weeks or months of being consistent with runs and workouts  that brings you closer to your goal.

I’ve been consistent with my tempo runs and track workouts past two weeks and I’m already seeing some improvement in my fitness.  I realized how much I’ve missed speed training!

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Week 2:

M – upper body weight (10 mins)

T – 6 miles with 2 mi tempo @ 8:08, 7:54

W – rest

Th – 5 mi w/ 6 x 400m @ 1:52, 1:53, 1:50, 1:50, 1:47, 1:44

F – 3 mi easy

S – 10 mi easy

S – 6 mi easy

Weekly Total = 30 miles 


I ran by this during my 10 mile run and I had to stop to take a picture.  (Golden Gate Park)

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Week 3: 

M – lower body weight (10 mins)

T – 6 miles with 2 mi tempo @ 7:53, 7:46 — improved from last week and felt easier

W – rest

Th – 6 mi slow w/ hills mixed in, 900 ft climb

F – 3 mi easy

S – 10 mi w/ 2x800m @ 3:37, 3:48; 4x400m @ 1:46, 1:46 1:48, 1:42 — another improvement

S – 5 mi easy

Weekly Total = 30 miles
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I am now ready to increase the volume/length of these speed workouts. 

This morning (week 4, Tuesday) I did a 3 mile tempo run during my 7 miler and the tempo miles averaged 7:45-7:50 pace. Progress! Little at a time.

Summer is approaching and life will get a little busier but I will plow through this 5K training 🙂 just one more month!

On a COMPLETELY unrelated note, how sick is my new phone case?? I may be a case of 33 going on 3, I still love glitter like a little girl.


Spring is here!

I haven’t run a good race in over 1.5 years and I’m bored of running slow.  I’m going to change things up a bit with my running!

Ever since I started running five years ago, I focused on running long distance races.  Now to change things up, I am signed up to do a 5K race 7 weeks from now.  Because I did no speed workouts for the last 1.5 years, I’ve lost quite a bit of running fitness.  Track workouts and tempo runs will be back in my life again.  They are keys to getting faster.

My (preliminary) goal for this upcoming 5K is 23 minutes or under.  That’s 7:23 pace.  I’m not in shape now but I think it’s doable.  The only other short race I’ve run was a 10K and I ran a 7:26 pace… two years ago when I was much fitter.

I will document my training journey for the next seven weeks.  Writing about it on the blog will hold me accountable to continue training hard 🙂

Today (Saturday), I squeezed in a short track workout during my 10 miler.  I warmed up with 5 miles easy then did 10 x 1 minute at my neighborhood track.  I ran 1 minute fast, 1 minute of jog/recovery, and repeated 10 times.  I set my Garmin to beep every minute at track and I didn’t even look at my watch for pace.  My FAVORITE part of each speed workout is reading the pace afterward!  It’s so satisfying.

garmin

It’s my first track workout in a long time so short intervals were a good start.  There’s much progress to be made in the next few weeks.  I’m excited for the new training cycle!

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A brief race report:

I ran Rock n Roll San Francisco half marathon three weeks ago.  I ran 1:59 and it was my second slowest half marathon to date!!!  My slowest was my first ever half marathon in 2012 and finished at 2:01.  This shows how unfit I’ve become (and it kicked me in the rear to train again.)

My favorite part of the course was this….  there was a major hill to climb toward Golden Gate Bridge, and there were pictures of fallen soldiers lining the course for a good half mile or longer.  It’s such an emotional, touching part of the race.

My second favorite part of the race course was running on Golden Gate Bridge.  The highlight for me was seeing my dad on my return route on the bridge.  We highfived each other but our hands missed and we just kept running.

Finish line was pretty crowded but it’s normal.

My dad finishing his very first half marathon!  We couldn’t be more proud.

He has his eyes on a PR in his next race in August!

Have a nice weekend, and Happy Easter to those who celebrate!