Return To Running: Week Ten

2014-02-14 13.43.00-2

Week ten started off sluggish (a preceding  weekend of whirlwind travel can have that effect). Regardless, my workouts were within my target paces, and felt much better Tuesday onward. At least I had a few shots to run outside. Capped the week off by *watching* running at the Millrose Games!

Monday

Run: Tempo.

This tempo was somewhat meh. It didn’t feel awful and it wasn’t euphoric. The treadmill felt alright, but I probably should’ve opted to go outside. Wish the bridle path was clear so I could get a good workout in without fully pounding my feet on the pavement for an hour.

I also think it was somewhat related to a busy (but fun) weekend in Boston, from which I haven’t fully recovered (not enough sleep, drinking, travel – but hey – fun!).

Normally I like to hit the lower range of my prescribed paces but today held it right under the upper limit.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 20 min wu; 2 mi @ 7:15-7:20; 15 min cd
  • Actual = 6.15 mi – 49:38 – 8:04 min/mi avg pace
  • Splits =
    • (wu) 2.37 mi – 20:00 – 8:27 min/mi
    • (1) 7:19
    • (2) 7:19
    • (cd) 1.78 mi – 15:00 – 8:27 min/mi

Tuesday

Run: Easy.

Felt 100 times better on this run than yesterday’s. Proving I was still worn out from the weekend.

Sweaty Alter-G run in shorts. Winter, I’m hell-bent on ignoring you.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Mirage 3

Plan v Actual:

  • Plan = 45 min easy
  • Actual = 5.33 mi – 45:00 – 8:27 min/mi avg pace

Wednesday

Rest Day.

Thursday

Run: 400m Intervals.

Treadmill 400s. Went well! They were toasty warm and lovely compared to the crappy weather outside.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 6

Plan v Actual:

  • Plan = 15 min wu; 5 min drills; 6-7 x 400m @ 1:42-1:45 (1:15 RI); 15 min cd
  • Actual = 6.95 mi – 55:32 – 7:59 min/mi
  • Splits =
    • (wu) 2.37 mi – 20:00 – 8:27 min/mi avg pace
    • (1) .25 mi – 1:41 – 6:44 min/mi
    • (2) .25 mi – 1:41 – 6:44
    • (3) .25 mi – 1:41 – 6:44
    • (4) .25 mi – 1:41 – 6:44
    • (5) .25 mi – 1:41 – 6:44
    • (6) .25 mi – 1:41 – 6:44
    • (7) .25 mi – 1:41 – 6:44
    • (cd) 1.78 mi – 15:00 – 8:27 min/mi avg pace

Friday

Run: Long. (Scheduled: Rest Day.)

Needed to move my long run up a day. After yesterday’s snow, today was gorgeous (38F and sunny). Went to the park in shorts (makes me so happy) and knocked out my longest run in months.

Felt overdressed in the sun until I hit a wall of wind. It was on the upper east side of the park, Harlem Hill, and further west near the Hudson.

A. Wall. Of. Headwind.

Ran into Ali and Amanda at mile 5. Ran with them on Harlem Hill and back to Time Warner Center, through mile 8. Finished on my own, jumping the massive puddles at the intersections.

Conditions: Sun – 38F – felt like 29F – 55% humidity – 20 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 1hr 15 min
  • Actual = 9.20 mi – 1:19:58 – 8:41 min/mi avg pace
  • Splits: (1) 9:09; (2) 8:11; (3) 8:07; (4) 8:00; (5) 8:51; (6) 9:27; (7) 9:04; (8) 8:53; (9) 8:26; (10) 8:49 for .20 mi

Saturday

Rest Day. (Scheduled: Run – Long.)

Sunday

Rest Day.

Weekly Totals

  •   3 hrs 50 mins
  •   27.63 miles running

See all weekly workout recaps here.

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