SFM Training: Week 9

This weekend didn’t fully go as planned, but that seems to be the name of the game lately.  I remember the days when I would do every single training run on the day I planned to do it.  Always exactly on schedule, always in order… those days have been long gone! 

I think it’s good though.  I know there should be some order to your training runs, but I also know how to adapt better now and how to listen to my body.  I also know that one training run is just that, ONE training run.   

8 easy

4th of July!  I slept in and paid for it when I went to run and it was very warm out already.  I kept the pace easy and just cruised, trying to keep a positive attitude!

8.0 miles/1:12:09/9:01 avg pace

team lemon 001team lemon 003 

am: 10 miles with 15 x 1 min @ 5k, 1 min easy
pm: 3 miles easy

I hopped out of bed on Tuesday morning and ran 3 miles to the running path where I got going on my timed intervals using my Garmin!  This was a fun run, 1 minute actually goes by pretty fast, but having 15 sets is kind of a lot!  My legs felt pretty heavy on a couple, but picked up the pace by the end. 

10.0 miles/1:26:19/8:37 avg pace
7:17 avg for 5k sections

That night I went to lululemon for the weekly run club where we ran 3 miles since we had the run forum after.  We had a great time with lots of fun questions!

3.0 miles/27:45/9:15 avg pace


I got home late from run club on Tuesday night so couldn’t get myself out of bed that morning.  After work it was 95+ outside so I decided to call Wednesday a rest day.  I should have known that Thursday was going to be tough and just run, but I didn’t.

9 miles with 2 x 15min @ HMP rest

I had somewhere to be early on Thursday morning so running wasn’t an option.  I packed my stuff for after work, but I got out of work a little late, it was really hot again, and I just didn’t have it in me.  I wasn’t happy with it, but it is what it is.

8 10 easy

I met up with Kristin early for a run and ran 6 with her, then added on a few more since I was feeling good.  I am never a proponent of “making up miles” but that’s kind of what I was going for.  I also typically don’t run so long or so fast the day before a big long run, but hey I was breaking all my rules this day apparently. 

I was so happy to be running though and it definitely made me feel like my old self after a couple of weird days with no running.

10.0 miles/1:28:43/8:52 avg pace

19 20 long

Long run with Kristin!


6 easy

Fun easy run with Roadbunner, Karin and Layla!

Total for week 9: 57.0 miles

All in all not a bad week after missing a couple of days!

SFM is now less than 3 weeks away but I am not “tapering” just yet.  I am playing around with a 2 week taper this training cycle to see what that is like and how my body handles it.  PLUS since I am really just using SFM as a “training run” for Portland, I won’t be tapering as much as I usually do.

3 weeks to go!

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8 Responses to SFM Training: Week 9

  1. chloe @ 321delish July 12, 2011 at 12:47 pm #

    I remember the days when being flexible was NOT in my vocabulary. It takes a lot of work and determination to get the point where one run, is just ONE run. Pretty awesome that you are there!

  2. marlene July 12, 2011 at 1:19 pm #

    Looking good this week. If there is one thing I am learning, it’s that things will not always go according to plan!

    I will be interested to find out how you like the mini taper for SFM!

  3. Ana-Maria July 12, 2011 at 2:09 pm #

    Great job not letting the missed runs get to you. You are wearing lots of hats these days, which makes scheduling tough. I always change things around so that I never have to do the key workouts in the heat. Easy runs I don’t care:)

  4. Allison July 12, 2011 at 2:23 pm #

    Great job!

    I think when you get up there in mileage like where you are now (50-60 miles per week), it gets really tough to execute *perfect* weeks. I’m only at 37 mpw, and it takes a lot of juggling to get it done.

  5. Kristy@RunTheLongRoad July 12, 2011 at 2:32 pm #

    I’m doing a 2-week taper for my marathon too (in Sept). After 8 marathons, I’m finally realizing that 3 weeks is too much for me.

  6. Marilynn July 12, 2011 at 3:19 pm #

    Glad to hear you can adapt – I’m learning to. When I miss a training day I beat myself up and try to log it in on a rest day the following week. Or just feel like I need to play catch-up. I need to let it go! Life is crazy sometimes!

  7. Corey @ the runner's cookie July 12, 2011 at 3:23 pm #

    I really enjoy hearing about your training, Aron, and how you have such a great attitude when you need to adapt and change things around. It’s really helping me feel better about my very flexible training right now. And I think it shows that running and having a busy work/social/family life don’t need to be mutually exclusive. You seem to make it all work and be happy with it, and that’s definitely something I look up to!

  8. Lindsey July 12, 2011 at 9:29 pm #

    Looks like a good week overall. Good luck with the mini-taper. I’ll look forward to tips on how it went!

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