Return To Running: Week Twelve

Week twelve was a week of regrouping and getting back on schedule. I ran the workouts I missed the previous week and nailed them all. The return to a schedule felt good, though the broken heart and grief naturally persist. It’s completely confounding and somewhat miraculous how one can function in that conflicting state.

Monday

Run: Tempo.

Two-mile tempo in the park on a gorgeous, clear (but windy!) winter day. Finished my second tempo mile on a nice downhill. Felt good.

Conditions: Sun – 36F – feels like 26F – 31% humidity – 17 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 5

Plan v Actual:

• Plan = 20 min wu; 2 mi @ 7:15-7:20; 15 min cd
• Actual = 6.20 mi – 48:10 – 7:46 min/mi avg pace
• Splits =
  • (wu) 2.44 mi – 20:00 – 8:11 min/mi avg pace
  • (1) 7:13
  • (2) 7:05
  • (cd) 1.76 mi – 13:52 – 7:52 min/mi avg pace

Tuesday

Run: Easy.

Oh my word, it felt colder than anticipated. Hit the park at night for some easy miles. Took a bit to warm up, and even then, legs still felt relatively stiff. I felt cold even at the end of the run, and the wind was the absolute kicker.

Conditions: Cloudy/Evening – 30F – feels like 21F – 37% humidity – 10 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 5

Plan v Actual:

• Plan = 50 min easy
• Actual = 5.94 mi – 49:49 – 8:23 min/mi avg pace
• Splits = (1) 8:17; (2) 8:30; (3) 8:21; (4) 8:23; (5) 8:12; (6) 8:03 for .94 mi

Wednesday

Rest Day.

Thursday

Run: Intervals.

Real feel of 17F meant I took my speed work to the treadmill. Did a session of 1 x 1 mile, followed by 4 x 200 meters.

Paces got the heart rate up, but were comfortably achievable.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 6

Plan v Actual:

• Plan = 15 min wu; drills; 1×1 mi @ sub-7:00; 4 x 200 m @ ~ :47 (1:00 RI); 10-15 min cd.
• Actual = 5.66 mi – 43:58 – 7:46 min/mi avg pace
• Splits =
  • (wu) 1.78 mi – 15:00 – 8:27 min/mi avg pace
  • (1) 1.00 mi – 6:54
  • (2) .12 mi – 00:46 – 6:31 min/mi
  • (3) .12 mi – 00:46 – 6:31 min/mi
  • (4) .12 mi – 00:46 – 6:31 min/mi
  • (5) .12 mi – 00:46 – 6:31 min/mi
  • (cd) 1.88 mi – 15:00 – 8:00 min/mi avg pace

Friday

Rest Day.

Saturday

Run: Long.

Met up with Granato Racing teammate, Chris, for a long run through Central Park. Beautiful morning for a change – cold but sunny and lovely.

Pace was very comfortable and dropped easily for a fast finish mile, per plan.

First double-digit run since October 2013. Finished with energy to spare and legs felt great!

Conditions: Sun – 32F – feels like 24F – 46% humidity – 10 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 6

Plan v Actual:

• Plan = 1hr 15 min with one mile fast finish
• Actual = 10.00 mi – 1:22:20 – 8:14 min/mi avg pace
• Splits = (1) 8:37; (2) 8:07; (3) 8:30; (4) 8:27; (5) 8:13; (6) 8:26; (7) 8:14; (8) 8:24; (9)7:52 (10) 7:23

Sunday

Rest Day.

Weekly Totals

•   3 hrs 44 mins
•   27.80 miles running

See all weekly workout recaps here.