Tag Archives: training

Weather, or not?

sunny union square

Normal California.

Winter has finally come to San Francisco. Man, we all thought that we were going to avoid it. Especially me, since I’m leaving in a few weeks. But no, after a “winter” of wall-to-wall sunny days, the weather is trying to make up for lost time and squeeze in a last minute winter.

It started raining on Tuesday.
It’s supposed to rain for like, two weeks.
This sucks.

rainy union square

Winter California.

“Seasons” are not the same in San Francisco as they are most other places. Here’s a little translation guide:

weather Translation

So, as you can see, the weather here brings the term “mild” to a whole new level. Day in and day out, it’s going to be 55* and a little foggy when you leave the house to go to work. I wear the same coat year-round! This was extremely unsettling to me at first. It may surprise you how much you subconsciously mark the passage of time by changes in the weather. I learned very quickly that I had to automate all of my bill payments, because otherwise I’d forget. Not because of being irresponsible, but because I’d lose track of the month because the weather was the same EVERY DAY.

All of this mild weather has turned me into a complete baby when it gets cold (using the SF definition) or rains. I refer to this as having been “Californianized.” This can be problematic when you have a race in a month and you’ve cancelled your gym membership. When the rains (I’ve been referring to this weather as “the rains” for added dramatic effect) began on Tuesday, I was resolved to stick to my running schedule. “I can’t skip my run. I can’t can’t skip my run. If I skip for one day of rain, I’ll end up skipping the entire two weeks, and I’ll undo all of my hard work. I can’t skip my run.”

I skipped my run.

Actually, I more than skipped. I leaned into the laziness, and curled up with a really nice IPA, some mushroom pizza, and Downton Abbey. (After discovering Season 1 on Hulu this weekend, I mainlined it and ended up buying Season 2 on iTunes. Captain Crawley, I love you.) While I thoroughly enjoyed my “night off,” I knew that my original instincts were correct, and skipping one workout was the start down a very slippery slope. I had to get a grip! I used to run OUTSIDE in CHICAGO in the middle of the REAL winter. A little rain and 55* was no excuse to hide inside!

So last night, in spite of the rain, I pulled on my shoes and one of my running windbreakers and my trusty Cleveland Indians hat, and threw myself out the door for my 4-mile “time trial.” I made sure to wear synthetic socks (cotton will give you blisters when it gets wet!), go a little slower to avoid puddles and metal utility covers as best I could, and keep even more of an eye than normal on California drivers who forget how to drive when it’s wet. Was I fast? No. But I was only a few seconds slower than my splits from the week prior. Was I comfortable? Not really, but it could have been worse. But am I glad I did it? Absolutely. And this morning I woke up early and did my run in the pouring rain before I could even think about it.

So, I think I’ve started the process of de-Californianization. Which is a good thing, because I’m predicting a snowstorm in Boston on my first day there.

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Over The Hill

She's a steep one!

San Francisco: Natural StairMaster

In my “Shoes Wisely” post last week, I discussed how dangerously easy it is to excuse away a workout, especially when you’re about to move and have a to-do list a mile long. To avoid this trap I’ve signed up for the Boston Athletic Association’s Distance Medley race series for this spring and summer. The first race of the series is a 5K taking place on April 15, which is two weeks after I arrive in Boston (and only like a month from now, yikes!). And even though a 5K isn’t the world’s scariest proposition, I am determined to do well! Which means one thing: training.

The best way I have found to stay motivated, continue improving my fitness, and still fit in the workouts around work/packing/seeing friends is to have a workout schedule that is varied but still cyclical. So I have devised this weekly schedule for myself:

Monday: 3.5 mile course, somewhat easy, plus walking up some steep hills on the 1 mile walk home
(Time Trial) Tuesday: Racing myself and the clock over a 4mile course, followed by a 1 mile walk home
Wednesday: Hill sprints!
Thursday: Rest day
Friday: 3.5 miles @ tempo
Saturday: Riding! (Hour and a half jumping lesson – I will be posting about this soon)
Sunday: 5-6 miles eeeaasssyyy “fun run”

The variety helps my training and keeps me interested. Having the program be a weekly cycle keeps me on track and breaks the program down into bite-sized pieces. And it’s working! I’ve been slashing time off of my mile splits like a banshee.

The crux of this workout program is the Wednesday hill sprint workout, which I’ve been calling “get over the hump-day hill sprints,” because it’s fun to name things that otherwise sound painful. San Francisco, as some of you may have heard, is a rather hilly city. I plan most of my courses around this fact, and try to avoid too much up-hill work during my runs. But on Wednesday, I jog about a half-mile to a block that has a 9% grade hill, not much foot-traffic, and very few driveways, and I do this workout:

1. Sprint up the hill (all-out effort!) for the entire length of the block. Jog back down. Repeat 5 times.

2. After the 5th time sprinting up the hill, jog around the block (which includes another steep downhill).

3. Repeat steps 1 and 2, but decrease the number of sprints by 1 each time. So you’ll do 5 sprints, run around the block, then 4 sprints, run around the block, then 3 sprints, run around the block… You get it!

The whole workout takes about 40-45 minutes, and adds up to about 3.8 miles. Depending on the hill you’re running on, your mileage may vary.

Interval workouts like this one are a great way to build speed, power, and endurance – I am seeing the results myself! You may not believe me, but even though it’s a tough workout, it’s really kind of fun.

And sometimes at the top of the hill, you get lucky with a great view!

San Francisco

Sometimes the view will reward your hard work!

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