Return To Running: Week Five

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Week five saw a lot of indoor running on the Alter G because of bitter cold temperatures in the northeast. It was also the week of my longest continuous run since Chicago Marathon, and the much-anticipated return of (easy) intervals. Progress!

Monday

Run: Easy Intervals.

The morning started at 50F, steadily dropped throughout the day. By the afternoon, it was colder but enjoyable. Broke out the shorts while I could.

Hit the bridle path for some “tentative surges,” as Coach Kevin called them. Surge comfortably but not an all-out effort. However, my Garmin calls them intervals, and I like the sound of that better!

Felt great. Was a fantastic, muddy run. Happy to see consistent intervals with a nice negative split.

Conditions: Overcast – 37F – feels like 28F – 62% humidity – 14 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 15 min wu; 3 x 2:00 surges (3:00 jogging RI)
  • Actual = 3.70 mi – 30:16 – 8:10 min/mi avg pace
  • Splits =
    • (wu) 1.81 mi – 15:15 – 8:27 min/mi
    • (1) .27 mi – 2:00 – 7:24 min/mi
    • (3) .35 mi – 3:00 – 8:35 min/mi
    • (4) .27 mi – 2:00 – 7:24 min/mi
    • (5) .35 mi – 3:00 – 8:35 min/mi
    • (6) .28 mi – 2:00 – 7:10 min/mi
    • (7) .37 mi – 3:00 – 8:08 min/mi

Tuesday

Cross-train: Spin.

On a day when it was 5F, felt like -15F, was happy to have a spin session on the schedule. Easy, steady spin with a bit higher resistance. Maintained 100+ rpm cadence.

Take that you nasty, freezing cold-ass weather.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45-min easy spin
  • Actual = 12.08 mi – 45:00

Wednesday

Run: Easy Intervals.

Still so cold outside, so hit the Alter G after physical therapy at Finish Line PT.

Same workout as Monday, but run at 75% body weight. Allowed me to run slightly faster paces at same effort.

Started breaking in a new pair of Saucony Ride 6.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet) mixed with coffee

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 3 x 2:00 (3:00 jogging RI)
  • Actual = 3.72 mi – 30:00 – 8:03 min/mi avg pace
  • Splits =
    • (wu) 1.78 mi – 15:00 – 8:27 min/mi
    • (1) .28 mi – 2:00 – 7:13 min/mi
    • (2) .36 mi – 3:00 – 8:27 min/mi
    • (3) .28 mi – 2:00 – 7:13 min/mi
    • (4) .36 mi – 3:00 – 8:27 min/mi
    • (5) .29 mi – 2:00 – 6:58 min/mi
    • (6) .37 mi – 3:00 – 8:13 min/mi

Thursday

Rest Day.

Friday

Run: Easy. (Scheduled: 45-min spin)

Was heading out of town on the weekend for a little R&R. So moved Saturday’s run to Friday. Again, ran on the Alter G before physical therapy at Finish Line.

Plan called for 45-min easy with a fast finish. Ran at 75% body weight and knocked the pace down two times during the workout.

Felt great.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 5.67 mi – 45:00 – 7:56 min/mi avg pace
  • Splits =
    • (1) 3.75 mi – 30:00 – 8:00 min/mi
    • (2) 1.27 mi – 10:00 – 7:53 min/mi
    • (3) 0.64 mi – 5:00 – 7:47 min/mi

Saturday

Rest Day. (Scheduled: 45-min Run)

Did this run on Friday, instead.

Sunday

Rest Day.

Weekly Totals

  •   2 hrs 30 mins
  •   13.09 miles running

See all weekly workout recaps here.

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