While I was on my little hiatus, I kept drafts of my training recaps, but never hit publish since they were unfinished (note form, not all pics uploaded). Making my Gate River Run 15K Training Week 3-9 posts live (separate).
Image: Gate River Run 15K
Monday 1/18 – 7 miles | 12:00 min/mile
Returned from New York (yay for long weekends) and headed to the YMCA. Hopped onto the treadmill and warmed up for the first mile. I ran the remaining 6 miles at 5.0 or 12:00 min/mile.
Tuesday 1/19 – Rest Day
Now a rest day vs. 5 miles and 10 x 100 strides (I emailed my coach Mollie on Sunday and she adjusted my schedule).
Wednesday 1/20 – 5 miles | 11:45 min/mile
Another downtown evening run. While I prefer running in the cold vs. hot, I look forward to the longer days of summer. This workout was 5 miles with 8 pickups of 2 minutes each! They are getting longer! I warmed up for the first mile and ran the pickups at 5K effort (ummm sprint with my might). I started the pickups at mile 2 and like last week ran them at the .25 and .75 mark. Averaged 11:45 min/mile (12:36, 11:45, 11:35, 11:17, 11:33) and boy the legs were tired. I’ve been neglecting strength- need to get back on it.
Thursday 1/21 – 4 miles | 12:35 min/mile
Chilly 4 mile recovery run – downtown route. Wanted to get this done before Winter Storm Jonas hit the region. Averaged 12:35 min/mile (12:40, 12:36, 12:29, 12:25). The legs were tired so I definitely spent more time foam rolling that evening (which is probably how long I should be rolling…lately they have been superficial rolls…no bueno). After my run I met my friends Seema, AJ and Sarah for dinner at Momofuku CCDC – I’ve been wanting to go there for awhile. We had pork belly baos to start…drool!
The Momofuku Ramen for dinner. It was good, but I think Daikaya is a little better.
Cereal milk ice cream. Yes you read that correctly it tasted like cereal milk 🙂
Friday 1/22 – Rest Day
The snow was starting to accumulate after work – good thing I left my boots in the office last year 😉 When I got home I did some core work – the entire Dirty Dozen.
Saturday 1/23 – 5.66 miles
The snow hit DC! Around mid-morning the snow lightened up and I was itching to get out. The snow was packed, perfect for running! There were loads of people walking outside and taking pictures. I was surprised there were several cars out on the road (many got stuck).
Ready to go!
I layered up (wore my Moto Lesley tights, tank and Wazzie Wool Size Zip) and strapped on my Yaktrax. I also wore a headband over my hat.
Running towards the Mall. People were skiing, biking and snowboarding. How cool!
Hello Obamas!
Constitution Gardens – pretty in the winter and spring.
A different Lincoln Memorial compared to last week.
I like to take pictures as if I am the only person there, but in reality there were tons of people sledding down the Memorial steps and playing in the snow. I also had a chance to use my GoPro – so much fun! I ran 5.66 miles (with plenty of stops) and then walked a combined 3 miles later in the day (around my neighborhood + going to Cliffs).
When I got to Cliff the snow was picking up again – blowing sideways too! We stayed in and watched more episodes of The Wire and the Martian. Now I wish I read the book beforehand – it was such a great movie! Kept me engaged the entire time.
Sunday 1/24 – Cross Training, right? 🙂
I dug out my car. I didn’t need to go anywhere, but I knew it would be easier to do this before the snow turned into ice.
Weekly Total: 21.66 miles | 4 Runs
Year to Date: 74.66 miles | 15 Runs
Gate River Run 15K Training Week 1
Gate River Run 15K Training Week 2
Gate River Run 15K Training Week 3
