{week 3} FastK8 and 800's

Happy 4th of July!

Just a quick status update. Training for the Santa Rosa 1/2 Marathon is now in Week 3. It's going well and I'm feeling strong. 

I'm looking forward to this week's track workout which includes some 800 meter intervals. I'm going to try to emulate Kate Grace, Oiselle Haute Volée teammate, who smoked the competition and won the 800 meters final at the US Olympic Track & Field Trials: New Olympian Kate Grace is Going to Rio! She has demonstrated an awesome final kick in the last 200 meters of the race in both the prelims and final (usually she is 5th or 6th and comes from behind to win or place!) that I am going to attempt (instead of slogging through to the end).

She lives and trains in Sacramento, CA and I had the opportunity to meet her at last year's CIM--we cowbelled at Mile 20 and brunched together! /fangirl

Also, I'm working on pacing this week and testing my lactate threshold heart rate. This is all for when I start CIM Training in August--I want to make sure I take it easy on most runs and only push hard when scheduled. All to make sure I don't get injured like last year. 

Week 3 Training Plan

Monday, July 4: 3-4 miles easy (9:13-10:09/mile)
Tuesday, July 5: 4 miles easy (9:13-10:09/mile) 
Wednesday, July 6: 3-5 miles easy (9:13-10:09/mile) 
Thursday, July 7: 7 miles with Yasso Halfs (3x400 btw 1:46-1:52, 3x800 btw 3:41-3:52 + w/u & c/d)
Friday, July 8: Rest or cross-train
Saturday, July 9: 12-14 miles long run (9:15-10:33/mile)
Sunday, July 10: 4-5 miles easy (9:13-10:09/mile)