This week’s post includes a mini race report of the Wharf to Wharf 10k. This race goes from the Wharf at Santa Cruz Beach to the Wharf at Capitola Beach. The race combined with our training had us completing a very heavy 100 mile week of cycling, running and swimming. The largest training volume we have completed to date. The best part of all that, is that it really only goes up from here; but we think we have our recovery tactics down now and are able to keep going. We’ve added a foam roller, Vega Sport Recovery Accelerator, and Omega 3 supplements to the mix and they seem to be doing wonders. In fact, yesterday during my massage, I had the masseuse walk on my back. Something I have never attempted before and a bit scary, but I feel so much better for doing it.
The highlight of the week had to be our performances and results from the Wharf to Wharf race. Angela and I both set multiple PR’s during that race. Angela set a new 10K PR for herself and lowered her average pace for distances over 5 miles. I set new 5K and 10K PR’s for myself. These results are extra gratifying considering that they came at the end of 4 straight days of 94 miles of training and on our 5th day could still put up great numbers. I credit a lot of our success to us spending a great deal of time on our post training stretching, cold/hot treatments, and work with the foam roller and Runner’s Stick. We have also recently added some running speed work into the mix. On Friday mornings, we meet up with some other runner’s and do anywhere from half-mile to full mile repeats along the Guadalupe Trail. Some of these guys put up sub 5:30 min/mile splits. So chasing them down has helped us with our overall speed.
Back to the race, if you live in or visit NorCal regularly and haven’t run the Santa Cruz to Capitola Wharf to Wharf race before, I highly recommend it. I have become sort of a longer distance running snob; generally only signing up for races of 15K or longer length. However, the very competitive field, rolling landscape along the ocean, 20+ bands spread across the 6 mile course and a finish on to the beach in Capitola made this shorter race worth it. The race reminded me a lot of the Peachtree Road Race back in Atlanta, minus the heat and 60,000 plus crowd of runners. This race in fact is much smaller, capped at only 15,000 participants and it sells out fast. If you plan to race it, here are three things to remember. First, the race is in NorCal, so be ready for a cool start in the 40’s-50’s combined with a cool breeze coming off the ocean. Great weather for running, but it can feel a little chilly after. On that note, the second thing to know is that there is no gear check, so if you have anyone coming to watch you, leave them your sweats to hand you after the race. Lastly, get their early. Capitola and Santa Cruz are small towns and there is limited parking, so get in around 7 am and take a nap until the race start.
All in all, it was a great race, I would give it an A minus. Last week was a crazy amount volume and this week is not much easier with a race right in the middle of it and a long brick at the end of it. Consistency is the key, so we will just have to keep at it and celebrate the successes along the way as motivators. This week’s training plan is below. I forgot to include the plan in last week’s post.
Week 7 Training Plan:
- Day 1 – Rest.
- Day 2 – 1 swim & 3 mile run.
- Day 3 – 25 mile bike ride.
- Day 4 – 1 swim & 3 mile run
- Day 5 – 3 mile track workout.
- Day 6 – 2 hour bike & 1 hour run.
- Day 7 – 15 mile recovery ride.