Return To Running: Week Seven

2014-01-24 17.47.29

Week seven was a big thumbs up in my book! Mileage is building back up slowly, and pace is coming down. I had a full schedule of physical therapy, cross-training, back-to-back runs, a tempo, and intervals. Braved the cold on Saturday for my “long” run, and even though the hills reminded me I’ve work to do, I have absolutely no complaints about where I stand right now. I’m feeling good and my body is bouncing back quickly. Onward.

Monday

Run: Tempo.

Booked the Alter-G at Finish Line, and did an easy one-mile tempo before PT. Ran at 75% body weight and felt great.

If only I could use this miracle of cloud-meets-sauna of an Alter-G outside! Can we mobilize it?

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 1 mi @ 7:30; 10-15 min cd
  • Actual = 4.05 mi – 32:30 – 8:01 min/mi avg pace
  • Splits =
    • (wu) 1.83 mi – 15:00 – 8:13 min/mi avg pace
    • (1) 7:30 min/mi
    • (cd) 1.22 mi – 10:00 – 8:13 min/mi avg pace

Tuesday

Rest Day. (Scheduled: 30-min Easy Run.)

Wasn’t able to get run in today. Moved to Wednesday.

Wednesday

2-Workout Day. (Scheduled: 45-min Spin.)

Run: Easy.

Moved Tuesday’s easy run to today. Again, booked the Alter-G before my PT session. Unfortunately, was a few minutes late getting into the ‘mill so only did 25 of 30 scheduled minutes at 75% body weight.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 30 min easy
  • Actual = 3.04 mi – 25:00 – 8:13 min/mi avg pace

Cross-Train: Spin.

Went and did a double workout today, feeling good after my morning run & PT. I did 45 min easy – lower resistance, higher cadence (around 105 rpm). Done.

Conditions: N/A

Fuel: N/A

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 45 min easy

Thursday

Rest Day.

Friday

Run: Intervals.

First crack back at intervals! Huzzah!

Weather wasn’t great and bridle path was an icy mess. Opted to do 800m repeats on the Woodway treadmill. Eased into intervals to be conservative, so I wouldn’t go flying face-down off the belt.

Success all around. For the first intervals since October 2013, the pace felt manageable.

Since I was on the treadmill, I didn’t record the time/distance of rest intervals.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 3 x 800m @ 3:30 (2:00 walking RI); 10 min cd
  • Actual = 4.42 mi – 35:33 – 8:02 min/mi avg pace
  • Splits =
    • (wu) – 1.75 mi – 15:00 – 8:34 min/mi
    • (1) .50 mi – 3:33 – 7:08 min/mi
    • (2) .50 mi – 3:31 – 7:03 min/mi
    • (3) .50 mi – 3:29 – 6:58 min/mi
    • (cd) – 1.17 mi – 10:00 – 8:34 min/mi

Saturday

Run: Long.

First time running outside in a couple weeks. Between the cold and ending a 3-month hiatus from Central Park’s rolling hills, it was a wakeup call. The 16mph headwind on the west side was fun, too. Can you guess those miles?

No complaints. It’s a starting point for rebuilding endurance.

Thankfully, met up with Amanda, who’s Boston Marathon-training. Her company made the time fly faster than my legs!

Conditions: 21F – felt like 9F – 39% humidity – 16 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 60 min easy
  • Actual = 7.15 mi – 59:64 – 8:21 min/mi avg pace
  • Splits = (1) 8:17; (2) 8:19; (3) 8:18; (4) 8:09; (5) 8:24; (6) 8:34; (7) 8:20

Sunday

Rest Day.

Weekly Totals

  •   3 hrs 18 mins
  •   18.66 miles running

See all weekly workout recaps here.

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One Comment on “Return To Running: Week Seven

  1. Pingback: Return To Running: Week Eight | LV runs NYC

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