Lunch Run: Hedge Coffee ☕

Afternoon Run: Crissy Field Overview

Afternoon Run: to WeRunSF - Christmas Eve Edition 🎅

Afternoon Run: Jane on Larkin 🍥

Afternoon Run: Rize Up Bakery ✊

As nice is it was to get 3+ pounds of TGTG bread, it was still better to catch up with Slin and later Ben Lord on the run.

Dario Vincent , to better answer yesterday's question, here's how I would critique my last training cycle:

Successes:
👍 Training, volume: Though a lot of it was slop running every street in Berkeley, I averaged almost 80/week over 3 months.
👍 Training, intervals: The Hansons Strength sequence of 1/1.5/2/3-mile repeats in Crissy Field were done about 5 seconds faster than before.
👍 Sleep: Two weeks out, I gradually ratcheted back the sleep schedule from late night shows to the point where I naturally woke up before 3am race day alarm.

Needs improvement:
👎 Training, quality long runs: I did 10 MP twice on medium-long runs and had one notable 20 mi progression: https://www.strava.com/activities/16451713197 .  But I need to take advantage of the non-Run365 season to do more hard long runs instead of 4+ hours looking at a map.
👎 Strength training: I fought the last war(s) of ankle strength and anti-core rotation, but it was otherwise a middling, status-quo cycle.  Maybe that didn't help with the taper ITB flare-up.
👎 Health: I caught a cough around Halloween, and it seemed to linger for a month.  I seemed to get it again after CIM.

Top Sports

Frank Chan

Afternoon Run: Rize Up Bakery ✊

1 Photo

1 Comment

Splits

Sign up to view more activities from Frank Chan

Lunch Run: Hedge Coffee ☕

Afternoon Run: Crissy Field Overview

Afternoon Run: to WeRunSF - Christmas Eve Edition 🎅

Afternoon Run: Jane on Larkin 🍥

Afternoon Run: Rize Up Bakery ✊

Want to see more?

The #1 app for runners and cyclists

Sign Up for Free. Track your progress and reach goals. Join 100 million active people on Strava.

See More from Frank