6:20

I ran 8 seconds faster than I did last Saturday (for a mile equivalent of last week's time).  I had to be in the "fast" heat, so I went out a little bit too fast but I did not die because of it - I just had little kick at the end of the race.  This doesn't surprise me, since I haven't been doing any speed work.  Phill raced this week - he was behind me the whole race and snuck up on me the last 30 meters of the race and out kicked me!  I can't wait to get some speed in, so I can out kick him. haha - competition. 

We spent the rest of the day in Half Moon Bay and Santa Cruz.  It was a lovely day.

Sunday I took an unplanned day off from running.  It was busy because my youngest Sister, Shauna, flew in from Ireland.  Her 3 year old Son, Ben, is also here.  It will be a good Summer. 

Yesterday, Phill and I ran 4 miles.  I think we averaged 9:20 pace, which felt very easy.  Legs weren't tired.  We also did some pre-run Yoga. 

I am currently on the Genenbus, heading home.  We are currently approaching the Page Mill exit, which means traffic is narly.  Overall, the bus is going very well.  Last week's driving took a toll on my body - arms and shoulders were super tense. 

I'm finally starting to perform real work at the new job.  I think my Manager and I will work well together, and I am really excited about getting to know the full role.  I am going to get a lot of exposure to new things, and I will get a chance to develop my coaching and leadership skills which is so exciting! 

Fast post!

Fast post!  Yesterday, Phill and I did the Essentials Yoga video and ran 3 miles.  Our last mile was about 7:45 pace.  Today, I squeezed in a Recovery Yoga video this morning and then we ran 2 miles at a super easy pace.  Tomorrow, I'll run 2 miles very easy with a stride or two.  Saturday will be the full Mile on the track. 

The new gig is going well. 

Anyways, that's it...I have a dinner to go to! 

Been a while

Yeh, I know I haven't posted in a while...I've been busy wrapping things up at Stanford (I do really hope that I did an OK job transitioning things to the DLS team), running, helping my Mom, and...now...starting a new job at Genentech! 

My time trial on Saturday went very well.  I ran 20 seconds faster than I expected, and it felt pretty easy.  My last lap was strong, and I had a strong sense of focus which I don't think I have felt before during a race-like setting. The Yoga is not only helping me physically, but it seems to be helping me mentally as well.  In total, I ran about 4 miles on Saturday. Phill and I also performed the Pre Run Yoga video before we left the house to go to West Valley College.

Sunday Phill and I ran an easy 2 miles and walked about a half mile.  And on Monday we did the same, but we also performed the Essentials Yoga video also.  This morning, Phill and I do the Pre-Yoga video and we are taking the day off from running.  

Here is the next 10 day running plan: 

Wednesday: 3 miles, strides, Essentials Yoga
Thursday: 2 miles, easy, Recovery Run Yoga
Friday: 2 miles, easy, Pre-Run Yoga
Saturday: Pre-run Yoga before leaving the house, 2 mile warm up, "Mile on the Track" at WVJS, and a one mile warm down
Sunday: 4 miles, easy, Pre-Run Yoga
Monday: 2 miles, easy
Tuesday: 2  miles, easy, Power Yoga
Wednesday: 3 miles, easy, Pre-Run Yoga
Thursday: 2 miles, easy, Recovery Yoga
Friday: 2 miles, easy

After this Saturday, I will need to find a new mini-goal to work up to while maintaining the ultimate goal of staying healthy and getting stronger.  

The first two days of the job were pretty great.  New Hire Orientation wasn't a blast, but I did learn a lot about Genentech's history and also their drugs and basic premise of how they develop their drugs and diagnostics.  Today, I spent the day reading out Genentech's Leave processes and I'll probably spend the next couple weeks doing that as well.  I did get to sit in a meeting, and also have a conversation with my Manager about cases and what the next 6 months look like.  I am very excited! 

Well, that's it for now...I'll try to post more frequently this week. 

Yesterday's Workout

First track workout was successful!  Felt pretty easy, and I had no foot pain! 

Phill and I ran a mile warm up, did a few yoga stretches, two very easy strides, and then proceeded to do the following: 

400m - 1:38
400m - jog
400m - 1:42
400m - jog
400m - 1:42
400m - jog
400m - 1:42 
400m - jog
400m - 1:31

Outside the last 400m, Phill and I kept a conversation going through the 400m runs and job.  The last one, I wanted to have a little more focus since I planned my last 400 to be the fastest (but remain very controlled). The workout, overall, felt pretty easy.  I think running under 7 minutes for the mile right now is incredibly doable. 

After the workout, we ran 1.25 miles to cool down.  Legs were never tired.  

Today, my legs feel pretty good, but they do remember I ran harder than usual yesterday.  I am really looking forward to doing some more workout on the track - I love the track. 

I think I have a 2 mile run planned today, and Yoga.  

Annoucement

Remember my "What a Day" post?  Well, I can finally tell you all why I had an "intense" day, and another intense day a week later.  

I am starting a new job in a couple of weeks.  I will be a Benefits Manager, Absence Management Program Specialist.  It's very exciting, and it will be a great step forward in my Disability Management career.  

Today Phill and I are doing our track workout at WV college.  We will warm up for 1 - 2 miles, then we will do 5x400m with a 400m jog/walk (perferably jog), and then cool down for 1 - 2 miles.  I'm looking forward to the workout. 

Good Week & Next 2 Week's running plan

I had a pretty good week of running, with no pain.  Good news. To recap: 

Monday: Power Yoga, 2 miles 
Tuesday: Pre-Run Yoga, 3.4 miles
Wednesday: Pre-Run Yoga, 3.5 miles - with a 5 min tempo (~7:00 mile pace), and then finished workout with the Yoga Fit Challenge Video. 
Thursday: 2 miles easy. 
Friday: Recovery Yoga and walked about 2 miles (shins hurt a bit on Thursday, so I opted to take the day off from running)
Saturday: 2 mile walk in the morning, Pre-Run Yoga, and then 3 miles. 
Sunday: Pre-Run Yoga, 4.25 miles 

I plan to do some additional Yoga this evening, since I am feel pretty good and could use a nice stretch. 

Here is my running plan for the next 2 weeks:

Monday: Yoga, 2 miles
Tuesday: 3 miles, easy
Wednesday: 10 minute warm up, 5X400m at ~mile pace with a 400m walk/jog, 1.5 mile warm down
Thursday: 2 miles, easy; Recovery Yoga 
Friday: Day Off
Saturday: 3 miles, easy, Power Yoga
Sunday: 3 - 4 miles, easy, Core Yoga
Monday: 2 miles, easy
Tuesday: 2 miles, easy
Wednesday: 3 miles, easy with strides in the middle of the run
Thursday: 2 miles, easy
Friday: 2 miles, easy

This will bring me up Saturday, June 20 - I will run a 1,500m run at West Valley Joggers and Striders (http://wvjs.org/Workouts.html).  I don't have may goals here, as I don't really know what I can do at the moment.  This will be my first test. 

I am finding my very slow ramp up to fitness is really working well for me.  I look forward to every single run, and my main motivation right now is to stay healthy so I can just keep feeling stronger and healthier every day. 

:)

Today - Short Post

Yesterday Phill and I did 2 miles and then did some light Yoga.  His knee is on the fritz, so we had to take it easy.  That was fine by me, as I was sore from Sunday's 400. 

Today, we ran 3.0 miles and walked about .4 miles cool down.  Before our run we did some pre-run Yoga.  After the run, we did the Yoga Fit Challenge on the Runner's World website. It's a pretty good workout, so I felt that nice muscle burn one gets after a decent workout - it was comforting. 

Tomorrow, Phill and I will run another 3 miles.  We will incorporate just a short 5 minute tempo in the middle of it and end it with a few easy strides. I am looking forward to the run already. 

Well...that's it for now.  I hope to have more to talk about tomorrow!!! 

71.18

71.18 seconds.  The time it took me to run 400m yesterday at UCSC's Alumni Track and Field event.  It's not very fast, but it is actually about 10 seconds faster than I thought I could run...so I'm happy with it.  AND, I feel no foot pain today, which is incredibly exciting. 

Yesterday, Phill and I ran 3 miles around Soquel High School (my old warm up and cool down loop).  Then, we sat around and watched UCSC alumni and current students run events.  I then ran two laps to warm up for the 400 and did a couple of strides.  I noticed I have absolutely no concept of pace or judgement on whether or not I can sustain a certain pace or not.  

The first 200m of my 400 was probably around 33 seconds, which means I was on pace for a 66 second lap...probably until 300m.  That's when it got really, really tough. I'm not surprised by this because - as you readers know - I haven't done ANY speed work.  Last Sunday I did a fartlek, but the fastest pace during that run was probably around 6:45 - 7:00min mile pace.  

I won't be doing much speed for a while, but I am really happy to know that my foot was strong enough to handle it.  Right now, I'll keep doing what I'm doing, as the plan is consistent, slow but steady increase of miles and workouts while continuing to incorporate Yoga and Core. It seems to be working, as I feel stronger, more flexible, and I am generally without foot pain. 

Today, Phill and I will run around 2 miles, do some Yoga, and then we will try the Runner's World "Yoga Fit Challenge".  Phill hasn't done it yet, so I'm curious to know what his thoughts are on the video.  It will be a little goofy, but the last time I did it I definitely felt a little challenged by the end of it. 

Happy Monday, all!