We had our first and only full day in DC today! First time in the whole week, we ran. We ran from our hotel to National Mall and back, totaling 7 miles.
It was 6am and we totally beat the crowd.
Running was the best way to tour this morning. We ran by White House, WWII Memorial, Reflection Pool, Washington Monument, Lincoln Memorial, and Korean Memorial. This gave us the rest of the day to tour the inside of buildings and museums.
Lincoln Memorial had no crowd at 6:30am! Here is an awkward self-timer selfie. We circled back to this area in 15 mins and tour groups were arriving already.
We got back to hotel after running exactly 7 miles. Pit stop at Au Bon Pain for breakfast.
After washing up, we came back on Metro back to National Mall. The Capitol looks magnificent close up. It blows SF city hall out of the water. It is the US Capitol after all.
We had a reservation for 1:30pm to tour the Capitol but the time conflicted with the White House tour time we got.
There is a tunnel that connects the Capitol to the Library of Congress. Inside of the Library looks like something you would see in old time Europe. Such a beauty.
Historic books on display
A couple was doing a wedding photo shoot! So pretty.
Next, Air and Space museum. Nothing here caught my attention really. I heard the Air and Space museum in Virginia is much better.
For lunch, we went a mile away to Nando peri peri chicken. It was SO good! We need this chain in SF!
Good spices and sauces to complement the moist chicken.
During lunch I found out that I am not allowed to bring my purse inside White House. So we went back to hotel to drop off my purse and went to White House to tour INSIDE!
We went through a few layers of security. Then we got inside just past East Wing. Many photographs of recent First Ladies were displayed in this room.
This display shows china sets used at State Dinner Services by various presidents.
Obama’s set. Good color!
The rooms we toured today are still being used for events.
It was such a cool experience to set foot in there and see it up close!
I highly recommend this tour. You just need to book it 2 months in advance through your Congressman.
We came back to hotel after the museum and it was already 4pm.
Later, we went out to dinner with husband’s friend who lives in DC. Nice bar bites at a British pub called The Alibi. My first time trying Scotch Egg and it’s good!
Beef Wellington with filet mignon was my fav.
Random sign 🙂
We hung out til 9ish which is pretty late for us 🙂
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.
Three years ago, I ran San Francisco Marathon. It was my second ever full marathon at the time. 26.2 miles!! Full marathons are always so special. It takes more than TWICE the effort of a half marathon to get me to the finish line because it’s just really, really long.
I finished at 4:02 while my goal was to be under 4 hour clock. Even though I didn’t make my goal time, I was still as proud as ever and it was a five minute PR at that time (2013.)
Having run four more full marathons later, I still find SFM as one of my most memorable races ever. SF is my hometown and SF Marathon is THE race here. It’s a hard course and I love it.
Anyways, back to SF Marathon circa 2013, I remember waiting at start line at 5:30am. Then at around mile 17-18 my legs started to twitch and my muscles in the legs were just twitchy, not hurting but just twitchy. I worried if I could even finish. I managed to run 4:02 but for the last several miles, I really thought I would have to crawl to the finish line.
I have had several more PRs after that race but SF Marathon still stays close to my heart.
Now….. I am no where near where I was in my running fitness. Sure I can still knock out 6-8 miles easily but no where near how fast I could finish them. But I feel grateful to still enjoy RUNNING no matter what pace I’m running.
I am learning a lot about running while not running as much as I used to. I still LOVE running. Just in a different way as I used to. One to two years ago, I ran to gain speed and fitness to get PRs in races. Now, I run to clear my head and to enjoy my alone time while I get to put in my exercise goals to stay fit. Just different goals now but same motions. There were times I really really really loved running in past years. I woke up most days of the weeks to get up to start my runs. I tried to nail my track workouts and beat my times for those mini-PRs. And I loved the feelings of getting a good track workout done before most people in SF even woke up in the morning! Now I’ve taken some time off from training. I still run very regularly but I haven’t done a track workout in months. I miss the feeling of getting up early in the morning to start an interval workout that would kick my butt… It was sort of like playing a video game, you try to hit the paces that you set for yourself. You are in control of how well you can do. I do miss it. But yes I’ve been lazy.
Right now, I just don’t have the motivation. I run 20-30 miles a week for the last several months and I’m not keeping track of it at all. I still enjoy my runs though. I run as much as my heart desires and that’s what best for me now. I will be back.
To be continued.
Every second counts. This is going to be my new mantra in running races. This year I’ve run seconds away from milestones.
Oakland half marathon @1:44:57
See Jane Run half marathon @ 1:49:01
CIM with a mere 23-second PR
And yesterday (I went against the textbook rule of refraining from racing right after marathon) …. I ran a trail half marathon @ 1:46:01. Five seconds behind 3rd place woman in my age group.
I’m not trying to win an Olympic or any race for that matter. Still…. Every. Second. MATTERS!
So I wanna recap about the trail race yesterday in Fremont. It’s called ZombieRunner Quarry Lake Run and they have distances from 5K to Marathon. It’s a “trail race” but very flat. And for half marathon, about 1/3 of the race is on asphalt.
I did not prepare for this race.
I didn’t carbload (had a pesto sandwich and ice cream sandwich for lunch and Chinese banquet meal for dinner with 12 courses but only one of them contained rice/carbs)
I drank a lot of wine at the banquet that I was woken up by thirst two times the night before race. I was horribly dehydrated.
I had a pop tart before race (who still eats pop tarts?) instead of my proper pre-race breakfast (bagel usually).
I also did not plan the race outfit well and was peeling off layers and repinning my bib a few minutes before the start of the race. It was a frigid drizzly morning in Fremont, I decided to go with a light layer of long sleeves with gloves.
Since I just ran a marathon two weeks ago, my body was still in repairing mode. I planned to go easy and run around 2 hour mark (9 minute pace or so.) But once the gun went off, the race got to my head. I did try to hold back my pace and was happy to be maintaining around 8:07 pace comfortably for majority of the race. It didn’t feel slow and easy, but it was not a hard all-out effort either.
I threw away my gloves around mile 3 because I thought it was getting warm. But it got colder in later miles with some head wind and it became drizzly. My fingers were freezing! I brought only one gel with me and took it around mile 7. By mile 10, I felt my energy dipping lower and I started to feel fatigue. But the race was almost over by then. I love half marathons! It’s so quick but not too quick!
Saying hello to my lover at finish line. I passed so many people in the second half of the race, and that felt GOOOOOD! The Man finished first in his age group for 10K so it’s a good day for him too!
When I crossed the finish, all I could think about was DARN IT, I did it again… I missed the minute mark by one second. But it was neither a PR nor a PR-attempt. I gave myself a good race and I was happy.
This race concluded the 2015 racing year for me. I will not be able to run long in the next few weeks due to travelling. But running will always be here for me when I’m ready next year.