Return To Running: Week Thirteen

Week thirteen was another good week of running. Felt great during my workouts and capped the week off with a lovely outdoor long run. Finally, a glimpse of spring!

Monday

Run: Tempo.

Temps got cold again (was a real feel of 9F). Ran on the Alter G at Finish Line PT before my one-hour maintenance session. Ran warmup and cool down at reduced body weight (80%), and ran tempo miles at 100% weight to get a better feel of the effort. Run felt great; pace was comfortable and controlled.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Mirage 3

Plan v Actual:

• Plan = 20 min wu; 2 mi @ 7:05-7:10; 15 min cd
• Actual = 6.2 mi – 49:06 – 7:55 min/mi avg pace
• Splits =
  • (wu) 2.37 mi – 20:00 – 8:27 min/mi
  • (1) 7:03
  • (2) 7:03
  • (cd) 1.83 mi – 15:00 – 8:13 min/mi

Tuesday

Run: Easy.

Another cold day, another run on the treadmill. This time, the Woodway. Kept the pace easy and felt like I could run for hours.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Mirage 3

Plan v Actual:

• Plan = 50 min easy
• Actual = 6.00 mi – 52:00 – 8:40 min/mi avg pace

Wednesday

Rest Day.

Thursday

Run: Intervals.

Ran 800s on the Alter G . Like Monday, did warmup and cool down at 80% body weight. Ran intervals and rest intervals at 100% body weight. This workout felt good.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 6

Plan v Actual:

• Plan = 15-20 min wu; drills; 4 x 800 @ 3:25 (2:00 RI); 10 min cd
• Actual = 6.56 mi – 51:36 – 7:51 min/mi avg pace
• Splits =
  • (wu) 2.37 mi – 20:00 – 8:27 min/mi
  • (1) .5 mi – 3:24 – 6:49 min/mi
  • (2) .5 mi – 3:24 – 6:49 min/mi
  • (3) .5 mi – 3:24 – 6:49 min/mi
  • (4) .5 mi – 3:24 – 6:49 min/mi
  • (cd) 1.23 – 10:00 – 8:06 min/mi

Friday

Rest Day.

Saturday

Run: Long.

Finally an outdoor run. Huzzah! Gorgeous morning in the park.  Ran to Central Park, did a full loop, a reservoir loop, a lower loop and back. So many people out there running and biking. Thought for sure I’d see someone I knew, and was happy to catch Abby as we were running opposite directions on the west side.

Felt great on this run, and reveled in the fact it was shorts shorts shorts weather!

Looking at the splits, post-run, pretty sure you can guess which mile was Harlem Hill.

Conditions: Sun – 40F – felt like 40F – 46% humidity – 7 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 6

Plan v Actual:

• Plan = 1 hr 20 min – 1 hr 25 min run
• Actual = 10.36 mi – 1:24:53 – 8:11 min/mi avg pace
• Splits = (1) 8:32; (2) 8:10; (3) 8:09; (4) 8:10; (5) 8:25; (6) 8:14; (7) 8:17; (8) 8:01; (9) 8:03; (10) 8:03; (11) 7:34 for .36 mi

Sunday

Rest Day.

Weekly Totals

•   3 hrs 57 mins
•   29.12 miles running

See all weekly workout recaps here.