Week 6 and 7 were opposite in terms of mileage. I missed a long run in week 6 due to the weather and through an extra mid-distance run into week 7. The mileage roller coaster seems to be working out! I like the unexpected rest/recharge days and I like pushing hard on other days. Steph has me doing awesome workouts that are completely new to me and I am enjoying the learning process.
Monday 3/4: OFF
Tuesday 3/5: 7 mi tempo with intervals. This was my first time combining intervals and a tempo. Plan was 2 mi, rest 3 min, 800m, 2 mi.
Warmup: 1.25 mi @ 8:30
2 mi: 8:08, 8:10
REST 3 min.
800m @ 6:57
2 mi: 8:01, 7:50
Cooldown: 1.25 @ 9:15
I really liked this workout. It was awesome to through a fast-paced interval in the middle. It definitely made the next 2 miles feel manageable!
Wednesday 3/6: 7.25 mi treadmill hill workout. I made this up as I went along and it was really tough but pretty awesome. I chose a pace ahead of time that I would be able to maintain throughout the workout, even at the high inclines.
Thursday 3/7: 60 min Refine Method. I miss this place. We did a lot of balance work during the class.
Friday 3/8: 2.5 mi, 9:13 avg.
Saturday 3/9: OFF
Sunday 3/10: 2 mi, 10:30 avg. I was visiting a friend in Boston and I was supposed to run a half marathon as my long run. Unfortunately it snowed about 10 inches and the race was canceled and the roads were not accessible to run. We set out for a jog and ended up leaping over ice and snow piles.
Total for the week of March 4-March 10:
- Running: 18 miles
- XT: 1 hour (1x 60 min Refine)
Monday 3/11: 11.4 mi, 1:43,9:02 avg. After a weekend of gluttony I needed to be active and I needed to get some miles in. I met Michelle and we headed to the West Side Highway for an unknown distance. We had a spin class at 8:30 so we wrapped it up at 11.4 miles! Solid Monday night run (comfortable pace but felt much faster at times). Afterwards we went to the 45 min Body Ride at Revolve for a cycling class. I worked so hard during that class and afterwards ended up in a full SPRINT in Penn Station to get to my train. So tired.
Tuesday 3/12: OFF
Wednesday 3/13: AM: 3.5 mi, 32 min ,9:08 avg. This was my morning tempo fail turned enjoyable easy run!
PM: 8 mi tempo. Redemption time!
Warmup: 1.5 mi
Tempo: 3 mi (7:46, 7:46, 7:26)
3 min rest
Intervals: 4x400m (1:42, 1:43, 1:40, 1:40) avg 6:45 pace, 1 min btw each
Cooldown: 2.5 mi (2x 800m with Jess at Lululemon run club and run back to office)
Thursday 3/14: 3 mi, 8:30 avg. I ran 1.5 mi to/from the Picky Bar run clinic! Steph and Ben demonstrated helpful drills, chatted out Picky Bars and let us know a little bit about what it is like to be a pro runner (re: training, fueling etc)! Awesome experience and I got to meet my coach for the first time!
Friday 3/15: 3 mi, 9:55 avg.
Saturday 3/16: 1.5 mi, 10:00 avg. Shake out run!
Sunday 3/17: 14.5 mi total (including warmup). NYC Half! New PR! You can see my recap here!
Official Stats: 13.1 mi, 1:43:23, 7:54 avg
Garmin Stats: 13.31 mi, 1:43:27, 7:46 avg. Splits: 8:09, 7:59, 7:54, 8:00, 8:00, 7:39, 7:34, 7:01, 7:51, 7:50, 7:40, 7:27, 8:01, last .31 was 7:41.
I also PR’d in overrunning the course. I was almost 1/4 mile over by the 4th mile. I think my watch caught up because it lost a satellite in the tunnel in the last mile! I will work on running tangents! I can’t say anything bad about this race. I had the best time and it was an amazing course! I ran strong and used my head. I raced in the Mizuno Wave Musha and they felt freaking awesome. It was the longest run to date I have done in them and after a successful race I will probably race the marathon wearing them! Solid experience.
Because I can’t get enough of these pictures, I will share them again (size XL):
Total for the week of March 11-March 17:
- Running: 45 miles
- XT: 45 min (1x 45 min Revolve cycling)
Going forward I plan on getting back into consistent strength work (at least 2x each week) and focusing on my fueling! Only 8 weeks to go until the marathon!