Week eleven was challenging, in a good way. Paces are dropping, and I can feel myself comfortably pushing to meet them. The temperature crept back up mid-week, feeling more like August than it had before. That required some readjustment. Thankfully, the humidity and temperature dropped in time for my long run, which felt incredible. Amazing what some cool, dry air will do to rev up the legs and lungs. Overall, finishing this training week feeling good.
Monday
Run: Easy.
Since last week’s long run was Sunday, today was an easy one. Legs felt fine.
Conditions: Cloudy – 77F
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Nike LunaRacer 3
Plan v Actual:
- Plan = 1 hr @ 8:20 – 8:35 pace
- Actual = 7.07 mi – 1:00 – 8:29 min/mi avg pace
- Splits = (1) 8:35; (2) 8:34; (3) 8:31; (4) 8:26; (5) 8:29; (6) 8:18; (7) 8:38
Tuesday
Run: Tempo.
Was a rough morning, so this evening run saved the day. Nice negative split tempo miles. Felt fantastic.
Making the run even better: seeing Jess in the park!
Conditions: Sun – 82F – felt like 83F – 49% humidity – 6 mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Type A5
Plan v Actual:
- Plan = 20 min wu; 3 mi @ 7:15-7:25; 20 min cd
- Actual = 7.8 mi – 1:00:41 – 7:46 min/mi avg pace
- Splits =
- (wu) – 2.45 mi – 20:00 – 8:10 min/mi
- (1) – 7:10
- (2) – 7:06
- (3) – 7:04
- (cd) – 2.35 mi – 19:20 – 8:13 min/mi
Wednesday
Run: Easy.
Body felt “good” in that nothing hurt and my legs were fine. But, what a slog running in 90F after several temperate weeks and cool mornings in the Badlands. It’s like re-adjusting to summer all over again.
Opted to run on the West Side Highway for a flat route. Bad decision, as there was barely any shade along the Hudson. Sweaty and more sweaty, basically.
Didn’t have enough time to fit all 1hr 15 mins in. Cut it short by 5 minutes. Probably due to me lingering at a water fountain, trying to determine it it was real or a mirage.
Conditions: Sun – 90F
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 1hr 15 min easy @ 8:20-8:35
- Actual = 8.54 mi – 1:10:19 – 8:14 min/mi avg pace
- Splits = (1) 8:17; (2) 7:42; (3) 8:07; (4) 8:02; (5) 8:27; (6) 8:16; (7) 8:05; (8) 8:30; (9) 8:59 for .54 mi
Thursday
Run: 400m Repeats.
Was excited to Repeat in the rain. Wouldn’t you know it, as soon as my warm-up ended, so did the rain.
Overall, run felt good. Ran the stretch near Engineer’s Gate. Spaced out a bit during Interval #5. Oops. Then passed Kevin Bacon running during my cool down. I should’ve asked: “Wanna race?”
Conditions: Cloudy/Rain/Sun – 72F – feels like 72F – 74% humidity – 7mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Type A5
Plan v Actual:
- Plan = 20 min wu; 5 min drills; 7 x 400m@1:35-1:40 (1:30 walking RI); 20 min cd
- Actual = 7.34 mi – 1:02:36 – 8:31 min/mi avg pace
- Splits =
- (wu) – 2.39 mi – 20:03 – 8:24 min/mi
- (1) .25 mi – 1:33.28 – 6:13 min/mi
- (2) .25 mi – 1:34.50 – 6:18 min/mi
- (3) .25 mi – 1:32.40 – 6:09 min/mi
- (4) .25 mi – 1:32.11 – 6:08 min/mi
- (5) .25 mi – 1:34.18 – 6:17 min/mi
- (6) .25 mi – 1:32.29 – 6:09 min/mi
- (7) .25 mi – 1:31.95 – 6:08 min/mi
- (cd) – 2.61 mi – 21:12 – 8:06 min/mi
Friday
Rest Day.
Saturday
What a gorgeous morning for a run!
Cutback week, so today’s run was only 1hr 45 min – 2hr, with the last two miles at tempo pace.
Felt great and settled into pace. Did approximately half the run in Central Park on the hills, and the rest along the flat West Side Highway.
Loved running into Ali in the park, and Missy along the highway!
Last two miles flew. Knew I’d feel okay while dropping pace, but definitely had to contend with headwind. Last mile, let my legs fly and it felt AMAZING.
Had a little time left after the tempo, so used it as a cool down to make it home and reach 2 hours.
Conditions: Sun – 65F – felt like 62F – 54% humidity – 8 mph wind
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 1:45:00-2:00:00 @ 8:20-8:35 pace, with last 2mi @ 7:15-7:25 pace.
- Actual = 14.67 mi – 1:59:31 – 8:08 min/mi avg pace
- Splits = (1) 8:28; (2) 8:22; (3) 8:20; (4) 8:17; (5) 8:20; (6) 8:21; (7) 8:12; (8) 8:17; (9) 8:11; (10) 8:07; (11) 8:16; (12) 8:10; (13) 7:03; (14) 6:55; (15) 9:06 for .67 mi
Sunday
Rest Day.
Weekly Totals
- 6 hrs 13 mins
- 45.42 miles running
See all weekly workout recaps here.
