Week twelve capped off August training. This week’s running pushed me into the highest mileage month I’ve ever logged. I made it out of the city for a few days, to bid farewell to the summer in Fire Island. Was beautiful to see the beach blanketed by dark clouds (so moody, I love it). I ran the paths of the island on a drizzly morning, spotting deer grazing on the beach while it was quiet and empty. My travels this summer spanned quite the gamut of terrain – from rock formations and grassland prairies in South Dakota to the beaches of Fire Island, New York. And in the distance of each, I could see Chicago. Six weeks left to go.
Monday
Run: Tempo.
Garmin’s been acting weird for a while, out of the blue. All firmware’s been updated, still, it refuses to transfer data to Garmin Connect. Somehow, my tempo data got lost, too. Thankfully, I’d looked at the data before my cool down, so had a good idea of mileage and splits.
Ran warm-up on lower loop in park. Then headed along the west side highway. Evening run, so stuck to the bike path where it was decently lit.
Had no problem hitting the first tempo mile’s pace, but it felt a bit like, “Really? I have to do what?” By the time that first tempo mile finished, I was ready to fly and felt great.
Cut cool down short by 5 minutes.
Conditions: Cloudy – 81F – 62% humidity – 7mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 20 min wu; 5 mi progressive tempo @ 7:25; 7:15; 7:10; 7:05; & sub-7:05; 20 min cd
- Actual = 9.29(ish) mi – 1:10:25 – 7:34 min/mi avg pace
- Splits =
- (wu) – ?mi – 20:00
- (1) – 7:20
- (2) – 7:15
- (3) – 7:10
- (4) – 6:55
- (5) – 6:45
- (cd) – ? mi – 15:00
Tuesday
Run: Easy.
Easy evening run. For some reason anything over an hour on these easy runs seems less than easy. It’s a mental thing.
Conditions: 84F – felt like 85F – 54% humidity – 8 mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Ride 5
Plan v Actual:
- Plan = 1hr 15 min @8:20-8:35
- Actual = 8.63mi – 1:12:24 – 8:23 min/mi avg pace
- Splits = (1) 8:29; (2) 8:18; (3) 8:21; (4) 8:14; (5) 8:30; (6) 8:31; (7) 8:33; (8) 8:25; (9) 7:54 for .63 mi
Wednesday
Run: Easy.
Slept horribly the night before this run. And, had to run early before a trip to Fire Island. Took it very easy until my legs and brain were ready to cooperate. First two miles felt like I was running half asleep (probably was). By mile three, I felt like myself.
Conditions: Sun – 77F – feels like 77F – 74% humidity – 4 mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 60 min easy @ 8:20-8:35
- Actual = 7.02 mi – 58:58 – 8:23 min/mi avg pace
- Splits = (1) 8:44; (2) 8:31; (3) 8:24; (4) 8:21; (5) 8:07; (6) 8:17; (7) 8:19
Thursday
Run: Easy.
Scheduled called for 8x800m. I mapped a route in Fire Island that matched the distance I needed. Knew it would be flat. But forgot it would be sand-dusted concrete sidewalks. Decided to switch the workout to an easy run at the end of my warm-up (15 mins).
The concrete bothered my legs and I could feel it in my feet, knees and shins. The sand also made for poor traction. Intervals would have to wait. Didn’t want to risk hurting myself.
Kept pace easy and ran five miles instead.
Conditions: Cloudy/Rain
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 15 min wu; 5 min drills; 8x800m @ 3:20 (2:00 walking RI); 10 min cd
- Actual = 5 mi – 41:30 – 8:18 min/mi avg pace
- Splits = n/a – was all recorded as a warmup lap, so no individual splits.
Friday
Rest Day.
Saturday
Three consecutive nights of fantastic sleep (9+ hours) and rested legs (ran easy i/o 800s on Thu) meant my legs were ready for this run.
Got a late start (10:45 AM). It was hot and humid, but nothing I haven’t dealt with before.
Ran first 8.5 miles on the Central Park hills, and the rest along the West Side Highway. Sped up in miles 11 and 12 because I was late to meet a friend for the final miles. Finished the run in good company.
Conditions: Cloudy/Sun – 80F – felt like 84F – 67% humidity – 7mph wind
Fuel: Protein-enhanced Chocolate UCAN (2 packets)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 2hr 30 min @ 8:20-8:35 pace
- Actual = 18.25 mi – 2:29:45 – 8:12 min/mi avg pace
- Splits = (1) 8:15; (2) 8:15; (3) 8:19; (4) 8:19; (5) 8:15; (6) 8:20; (7) 8:14; (8) 8:11; (9) 806; (10) 8:12; (11) 8:01; (12) 8:01; (13) 8:13; (14) 8:13; (15) 8:10; (16) 8:15; (17) 8:21; (18) 7:57; (19) 7:54 (for .25 mi)
Sunday
Rest Day.
Weekly Totals
- 6 hrs 33 mins
- 48.19 miles running
See all weekly workout recaps here.
