Accent Fitness

PR on Golden Gate Park 10K Race! 49:20 finish

RUN RACE: 10K (6.2 miles). 42:20 minutes (unofficial time).

Yippee!  I finally feel satisfied with my performance in a run-only event.  I was pretty disappointed with the last 10K(Turkey Trot) in November since my time was worse than some of my triathlon 10K run times..with you would think makes no sense. But I knew that I blew that race because I ran out too hard at a pace I could not keep up.  Here was the formula for good results for this race:

Good warmup: I was waiting for the doors to open at PAC at 7am today.
    •    2 miles total
    ◦    5 minutes walk
    ◦    Easy jog @ 6.0 mph
    ◦    Last mile, 5 x :30 pickups at race pace

Good nutrition:
    •    Instead of only having cytomax like I usually do prior to an early AM run, I had enough time to eat real breakfast (egg,cheese, english muffin) and digest it fully before the 9AM start time.
    •    On the drive up to the city, I drank 16 oz of cytomax
    •    Around mile 3.5, I consumed one Gu energy gel

Good Pacing:

• I knew that I would have to hold back and not fly out of the start gate at a pace which I could not hold for 10K.
• So I resisted the urge to go faster and kept the pace around 8:00 min/mile (7.5 miles per hour).
• On the downhills, I would allow myself to go a little faster.. up to 8 mph but no more than that
• On the uphills, I tried to focus on the incline instead of worrying about the speed
• It was an uphill finish and I was able to hold it pretty well towards the end.

All in all, it was definitely a great race. I knew that 8:00min/mile pace was the best I could do for a 10K and I achieved that!

Marlene's Golden Gate Park 10K Race

2nd Raining week workouts

We were plagued with more rain this last week.  It was a good training week tho.  I dropped the volume down a bit from 2 weeks ago but a little higher than last week.  On Sunday, I have the 10K DSE Runners club race Golden Gate park.

1/25

• BIKE: Spin & Lift class. 60 min.
• RUN: 3 miles treadmill

1/26

• SWIM: Master swim class.
• BIKE: Spin class. 60 min

1/27

• BIKE: Spin class. 60 min. Taught class
• • Race simulation class.  12 mile in 35 min @ race pace
• RUN: 2 miles treadmill incline

1/28

• SWIM: 60 min. Master swim class. 3300 yrd

1/29

• SWIM: 60 min. Master swim class. 3300 yrd
• • Sprint set
  • • 5 x 50 [hard 1,3,5]
    • easy 50
    • 5 x 50 [hard 1,2,4,5]
    • easy 50
    • 5 x 50 [hard 1,2,3,4,5]
    • easy 50
• RUN: 5K treadmill. 26 min.

End of the month swim workout (round 2)

Today's workout was almost the same as the end of year workout last month.  I guess it is a monthly thing in Kevin's master class.  Anyways, I loved it again.  Was not sure I was going to be able to hang since it was day 3 in a row of swimming but I fared well leading the whole set again.

SWIM: 90 mins. ~ 5000 yrd.

• 300 warmup
• 10 x 50 +:10
• 200 kick
• 200 pull
• 100 IM
• Main set
• • 5 x 100 +:05
  • easy 100 +:20
  • 4 x 100 pace
  • easy 100 +:20
  • 3 x 100 -:05
  • easy 100 +:20
  • 2 x 100 -:10
  • easy 100
  • 1 x 100 -:15
  • easy 100
• 500 pull
• 6 x 50 (stroke/free) +:10
• 100 for time
• easy 50
• 2 x 50 (+5 in between)
• easy 50
• 4 x 25 (+5 in between) 
• easy 50

Raining week workouts

1/16

• SWIM: 90 min.  Master swim class

1/17

• RUN: 10K Redwood Shores trail run
• BIKE: Spin class. 75 min. Endurance ride

1/18

• BIKE: Spin & Lift class. 60 min.
• RUN: 2 miles treadmill

1/19

• BIKE: Spin class. 60 min

1/20

• BIKE: Spin class. 60 min. Taught class
• • :30 base, :30 pickup race, [1:00, 2:00, 3:00, 4:00, 5:00]. Ascending up and down.
• RUN: 2 miles treadmill

1/21

• RUN: 4 miles treadmill run.
• SWIM: 60 min. Master swim class. 3300 yrd
• • 300 warmup
  • 10 x 50s
  • 3 x 200 pace
  • 4 x 75 pace
  • 2 x 200 +:05
  • 4 x 75 pace
  • 1 x 200 +:10
  • 200, 150, 100, 50 pull
  • 4 x 25s
  • 100 cooldown

Double down week

Very productive training week with lots of back to back workouts.  Feel really strong on the runs.

• Brick 1:
• • BIKE: Spin & Lift class. 60 mins. Taught class.
  • RUN: 5K. San Mateo/Crystal Springs area.
• Brick 2:
• • SWIM: 3400 yrd. 60 min
  • • 300 warmup
    • 10 x 50s
    • 12 x 150s [4 pace, 4 +:05, 4 +:10]
    • 500 pull
    • 100 easy
  • RUN: 5K treadmill
• Brick 3:
• • BIKE: Spin class. 660 mins. Taught class
  • • Anaerobic intervals
  • ROW: 2000m. 11 min.
• Brick 4:
• • RUN: 5K treadmill
  • SWIM: 3700
  • • 300 warmup
    • 10 x 50s
    • 400
    • 4 x 100
    • 300
    • 4 x 100
    • 200
    • 4 x 100
    • 200 pull breath every 3
    • 150 pull breath every 5
    • 100 pull breath every 7
    • 50 pull breath every 9
    • 200 kick
    • 100 easy