Return To Running: Week Eight

2014-01-31 13.31.25

Week eight was a great running week, for me. Mileage is continuing to build back steadily. Got a few runs in outside, which felt fantastic after so many frigid days and treadmill workouts. A return to the Central Park hills felt much better than last week, proving the body generally does, in fact, remember what it needs to do once it’s given a reminder!

Monday

Run: Tempo.

Took advantage of warmer temps and did a tempo run commute to physical therapy appointment. Ran West Side Highway bike path after minor detour. Thank you, construction. Now I can check balance-beaming my way along the WSH in the middle of traffic off my life’s to-do list.

This run felt fantastic. Coach wanted me to hold pace at 7:30, which was more than comfortable. Realized I was running closer to upper 6/low 7 at first, and pulled back.

Cut the cool down short by a few minutes as I didn’t want to be late for PT. Alison worked a few knots out of my right calf from Saturday’s hills and today’s run.

Conditions: Overcast – 41F – feels like 33F – 50% humidity – 9 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 20 min wu; 1 mi @7:30; 10 min cd
  • Actual = 4.44 mi – 35:48 – 8:03 min/mi avg pace
  • Splits =
    • (wu) 2.43 mi – 19:59 – 8:13 min/mi
    • (1) 7:25
    • (cd) 1.01 mi – 8:24 – 8:20 min/mi

Tuesday

Run: Easy.

Freezing outside, again. Hopped on the Woodway and did 40 minutes at a very easy pace.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 40 min easy
  • Actual = 4.61 mi – 40:00 – 8:40 min/mi

Wednesday

Rest Day.

Thursday

Run: Speed.

Hit up the Woodway (again, again, again…) for 1x1mi workout. Coach said to go sub-7:10 pace on this and I did without discomfort. Felt good.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 5 min drills; 1 x 1mi @ sub-7:10; 10-15 min cd
  • Actual = 4.53 mi – 37:04 – 8:10 min/mi avg pace
  • Splits =
    • (wu) 1.75 mi – 15:00 – 8:34 min/mi
    • (1) 7:04
    • (cd) 1.78 mi – 15:00 – 8:17 min/mi

Friday

Run: Long. (Scheduled: 45-min Spin.)

Had to move Saturday’s long run to today. Run wound up being fueled by fight or flight adrenaline. Came within inches of being hit by an SUV at a Central Park West intersection. Driver wasn’t paying attention as he turned, while I had the light to cross.

Shook me up and after a few minutes decided to keep running.

Attempted the bridle path, but it was still icy. Ran the full loop in the park and a bit more, instead. Felt much better back on the hills than I did last Saturday. More like my old self.

Conditions: Overcast – 33F – feels like 26F – 45% humidity – 5 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 60 min
  • Actual = 7.21 mi – 59:08 – 8:12 min/mi avg pace
  • Splits = (1) 8:54; (2) 8:04; (3) 8:04; (4) 8:18; (5) 8:08; (6) 7:55; (7) 7:50; (8) 8:09 for .21 mi

Saturday

Rest Day. (Scheduled: Run – Long.)

Sunday

Cross-Train: Spin. (Scheduled: Rest Day.)

Hit the gym to do Friday’s easy spin session. Kept the resistance light and the turnover high to shake out the legs.

Gym was crowded tonight. I presume everyone’s burning off their chips and beer, pre-Super Bowl.

Conditions: N/A

Fuel: N/A

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 13.50 mi – 45:00

Weekly Totals

  •   5 hrs 37 mins (includes PT)
  •   20.79 miles running

See all weekly workout recaps here.

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