Week nine was a bit hectic (eh) leading up to vacation (oh, hey!), but featured a lot of nice running (oh, yeah). Enjoying the higher mileage and more challenging paces.
Monday
Run: Tempo.
This run! I had a dr appt late this afternoon, which required no eating before. After spending the whole day hungry and groggy, I finally fueled and prepared to run.
Didn’t have high expectations. Thought at best, I’d see if I could tempo comfortably. If not, I’d switch the workout for an easy run and try again tomorrow.
The weather was perfect, and wanted to end the day on a good note. The run turned out to be fantastic! Ran comfortably, happily, and enjoyed the beautiful sunset along the reservoir.
Conditions: Sun (dusk) – 73F – felt like 73F – 41% humidity – 6 mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 20 min wu; 3-4 mi @ 7:20-7:30; 10-15 min cd
- Actual = 8.13 mi – 1:04:12 – 7:53 min/mi avg pace
- Splits =
- (wu) – 2.37 mi – 20:00 – 8:26 min/mi
- (1) – 7:20
- (2) – 7:15
- (3) – 7:15
- (4) – 7:13
- (cd) – 1.74 mi – 15:02 – 8:39 min/mi
Tuesday
Run: Easy.
Kept run comfortable and relaxed, mostly on bridle path/reservoir.
Conditions: Sun – 72F – felt like 72F – 57% humidity – 4 mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Nike LunaRacer 3
Plan v Actual:
- Plan = 60 min @ 8:20-8:35
- Actual = 7.17 mi – 59:49 – 8:20 min/mi avg pace
- Splits = (1) 8:26; (2) 8:23; (3) 8:22; (4) 8:14; (5) 8:19; (6) 8:19; (7) 8:20; (8) 8:26 for .17 mi
Wednesday
Run: Easy.
Knew I was feeling off when I forgot to pause my Garmin…
Woke up tired. Anticipated legs feeling like logs, which they did for first two miles. Then a beautiful thing happened: they relaxed and I hit a nice, steady, comfortable pace.
Stuck to bridle path/reservoir. Mile 1 is off b/c of that grievous Garmin mishap.
Conditions: Cloudy – 72F – felt like 72F – 69% humidity
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 60 min @ 8:20-8:35 pace
- Actual = 7.07 mi – 1:00:05 – 8:29 min/mi avg pace
- Splits = (1) 9:35; (2) 8:16; (3) 8:19; (4) 8:19; (5) 8:21; (6) 8:21; (7) 8:14
Thursday
Run: 800m Intervals
What did Bart say to me about Yassos? “Get out there and Yasso tomorrow. You will not like me tomorrow but you will like me on race day.”
So out to do my Yassos I went. Told myself that by the time I started the first interval, I’d be ready to bust these out. And, they felt fine.
In fact, realize I’ve a warped perception of these paces. I start out much faster, and by the time I settle into pace, it feels so much easier. Have to figure out now how to start slowly and build up to pace instead. At any rate, pretty darn pleased I negative split these intervals, finishing stronger than when I started!
Conditions: Cloudy – 73F – felt like 73F – 89% humidity – 3 mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Type A5
Plan v Actual:
- Plan = 15 min wu; 5 min drills; 6 x 800 @3:20 (2:00 min walking rest);10 min cd
- Actual = 7.55 mi – 1:02:49 – 8:19 min/mi avg pace
- Splits =
- (wu) – 1.86 mi – 15:11 – 8:11 min/mi
- (1) .5 mi – 3:19 – 6:40 min/mi
- (2) .5 mi – 3:17 – 6:36 min/mi
- (3) .5 mi – 3:16 – 6:34 min/mi
- (4) .5 mi – 3:15 – 6:32 min/mi
- (5) .5 mi – 3:15 – 6:32 min/mi
- (6) .5 mi – 3:12 – 6:25 min/mi
- (cd) – 1.94 mi – 16:00 – 8:15 min/mi
Friday
Rest Day.
Saturday
Summer Streets interfere too much with my Garmin, so not posting splits. Ran with Athletes to End Alzheimer’s friends. We ran the same exact route, but mileage/pace was different on everyone’s watches.
Legs felt a little heavy after a long week of running. But, overall run was good and finished feeling fine. Great company helps!
Conditions: Sun – 72F – felt like 72F – 73% humidity – 5 mph wind
Fuel: Vanilla protein-enhanced UCAN (2 packets), blended with banana, almond milk, almond butter.
Shoe: Nike LunaRacer 3
Plan v Actual:
- Plan = 2 hr 15 min @ 8:20-8:35
- Actual = 16.44 mi – 2:14 – 8:09 min/mi avg pace. (Like I said, not accurate, but it’s all I’ve got to post).
Sunday
Rest Day.
Weekly Totals
- 6 hrs 20 mins
- 46.36 miles running
See all weekly workout recaps here.
