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.
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!
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.
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.
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!
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
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
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.
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!
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!