Kaiser Half Training Week 3

[Takashi Mizohata]

Hey all half marathon runners,

If you ran on Saturday for a long run, congrats and well done. I have never been to a desert, but I imagined that run was like traveling in a desert storm. We pushed forward slowly, with one arm covering our face. Just wet and cold, instead of dry and hot.

If not, still all good. We have 8 more weeks to go. I always think the first quarter of the training cycle is an adjustment period. Take extra care of your body. Pay more attention to what you intake. In our normal American diet, protein is insufficient regularly. I have a protein shake after each run. Maybe you should do so too.

This week:

• Tue Dec 13, 6:30 AM Meet at McLaren Lodge. Progression Run in GGP
• Counterclockwise 7-Mile loop in GGP (shorter distance available based on your pace, ask me). We split into pace groups. Let's say your HM target time is 1:30 (7:15/mi). Then, you'll start at like 7:45/mi ~ 8:00/mi. When we turn back from Ocean Highway to MLK, after the hill's over, Speed up to 7:15/mi pace.
• Wed Dec 14, 6:15 PM Meet at Kezar. Speed Workout
  
• Sat Dec 17, TBD (Long run 100 min)
  
• Sun Dec 18, 9 AM Meet at Lake Merced. West Valley Christmas Relay

https://docs.google.com/spreadsheets/d/1T_zt5krooHLfhBUU3P0x6aOEY7bCdMTzseKaYtGKbAk/edit#gid=82906075

I will send you another email for individual guidance with pace suggestions for each training.

I get a few folks sending me the training log. I think it's good to be intentional for each run. Here's mine:

• Tue: Easy pace isn’t so easy. I should encourage folks to run in a bundle by the pace.
  
• Thu: After the drink the night before, I was dead.
  
• Fri: Dull stomach ache all the way. I should have woken up earlier, but I've been drinking too much again. So a slow run like this was good.
  
• Sat: Desert storm run (but only wet and cold). I was happy to see 7 people show up in that condition!

Again, you can send it to me privately, or you can drop it on #2023-kaiser-half-training too.

Onwards and upwards!

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Coach Takashi