Gate River Run 15K Training Week 1 – 12/28-1/3

January 4, 2016

Last week I started training again – yay! In March I will be participating in the Gate River Run 15K with my friend Sean.  I’m excited to visit him, his wife and baby in Jacksonville, Florida.  I’ve never run a 15K before, so this will be an automatic PR and an opportunity to see where I am fitness/endurance wise come March. 

Image: Gate River Run 15K

I originally signed up for the Miami Half **waves** to Kristina and Alaina, but canceled those plans because I could not justify going to Florida three times in three months (will be visiting the Sunshine State for a February wedding). Today I am joining Holly from HoHo Runs and Tricia from MissSippiPiddlin for the Weekly Wrap. 

Monday 12/28 – Rest Day 

Originally scheduled for 5 miles, moved due to work. 

Tuesday 12/29 – Rest Day 

Scheduled rest day. 

Wednesday 12/30 – 5 miles | 12:05 min/mile + 5 x 100 strides 

I ran my “Adams Morgan” route after work.  This course includes a mile climb up Connecticut Avenue to Calvert Street.  I forgot to charge my Garmin #runnerprobs so I used my Timex watch.  I finished with an average pace of 12:05 min/mile.  After the 5 miles I ran 5 x 100 meter strides – first time I’ve done them.  I was tired at the end of the workout, but in a good way (reminiscent of my club swimming days after a 1.5-2 hr swim).  

Thursday 12/31 – 3 miles | 12:38 min/mile 

Last run of 2015! An afternoon 3 mile recovery run at 12:38 min/mile.  Garmin-less again. 

Friday 1/1 – 5 miles | 11:52 min/mile 

Happy New Year! I was signed up for the DCRR Predictions and Resolutions 5K, but was a little sluggish that morning (overslept) and missed the 5K (the race was free for me because I am a DCRR member).  The plan was to warm up for 1 mile, run the 5K and cool down for 1 mile.  I ended up running my 5 miles in the afternoon/evening downtown and finished with an average of 11:52 min/mile (12:34, 11:25, 11:26, 11:19, 12:36).  Legs were tight for the first mile before they loosened up.  The highlights of the run:

An amazing sunset behind the Lincoln Memorial.  

Running past the DC Christmas trees one last time.

Saturday 1/2 – 6 miles | 12:20 min/mile + 1 mile + 60 minutes yoga 

I met the Arlington Road Runner Club in Rosslyn for my long run. It was my first time running with the group and luckily I already knew Courtney, Leeann, Becca, and Laurie through Oiselle.  I had nothing to be nervous or shy about because everyone was really nice.  I ran with Laurie (whom I met that morning) along the Mount Vernon Trail towards Hains Point and back.  It was pretty cold that morning 34-38F, but I warmed up quickly and put my gloves in my belt.  My legs were definitely tired from the night before.  We ran across the 14th Street Bridge and it was so much more enjoyable running over it on Saturday vs. MCM πŸ™‚

As we made our way back towards Rosslyn my knees would ache during the inclines.  Laurie was a great running partner and walked the inclines with me when my knees started hurting.  I had 6 miles scheduled for the day and finished with an average of 12:20 min/mile (11:51, 12:07, 12:13, 12:26, 12:29, 13:17).  I finished 1 more mile with Laurie (she ran 3 miles beforehand and had 4 more afterwards) with a split of 13:30.   During our run we also set a goal for the Run Love Challenge. There will be much core work and run meetups in the future!  Following the run I stretched, foam rolled and iced my knee.  Later in the morning I attended a 60 minute Core Power Yoga class to stretch the legs.

Sunday 1/3 – Rest Day 

Scheduled rest day, walked around (an empty) Georgetown University with Cliff.  

Weekly Total: 20 miles | 4 Runs

Year to Date: 20 miles | 4 Runs

How was your week/end?

What race are you training for?

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    1. Great job!!

      those dag on knees…I feel your pain.

      Look at those beautiful pics of DC…so jealous!

      I am training for the Run Love Challenge and the Philly Hot Chocolate 15k in April. 1st 15k for me too πŸ™‚ I need to add a half to my race calendar for late Fall…

      Have a good week!

      1. Run Jenny Run

        Thanks, Tamieka! Seems like there are more and more 15K that I am hearing of (and been there forever haha).

      1. Run Jenny Run

        It was nice writing these out again! Missed it πŸ™‚ Hope you have a good week ahead!

      1. Run Jenny Run

        Thanks Ali! Spent some extra time with the foam roller, feeling better.

    1. It looks like you had a good week of training and some solid runs- way to go for meeting with the group for a long run. To me, that’s the only way to do a long run, with others to help you pass the time. My friend did that Jacksonville run a few years ago and it looked like fun, I hope you enjoy it.
      Amy Lauren recently posted…Weekly Rundown: December 28 – January 3My Profile

      1. Run Jenny Run

        I’m not a big talker/chatter so that was what I was concerned about πŸ™‚ Talking tires me out on a run haha. Glad to hear your friend enjoyed Jacksonville a few years back.

      1. Run Jenny Run

        You’ve had some great shots lately! The Bolts were comfy and I ran with them when it was low-mid 30s that afternoon/evening. They are similar, if not the same, material as the Flyte shorts. They are cut long though (I have them high waisted-which I do not mind) and they scrunch up a tad at the bottom. I also sized to medium because they are stretchy – nice for yoga and lounging too πŸ™‚

      1. Run Jenny Run

        Good point! The morning 5K would have put me on a running path πŸ™‚

    1. Jenny, I’m so excited to hear about your upcoming 15K; I actually really enjoy that distance, but I only run one 15K (it’s a local one) each year. They’re not very common, but I think you’ll like it! Look forward to following along as you prepare!

      1. Run Jenny Run

        Thanks Tara! I hope I’ll be able to handle the humidity of Jacksonville! I’ll be there in February, will give me a chance to try it out.

    1. Hi, Jenny! Welcome to the Weekly Wrap. I’m so glad you joined us! I have never run a 15k. We don’t have too many of those around here, actually just one I know of and it conflicts with a half marathon I like. Yay for automatic PRs. I’m going to have one of those Sunday in my first marathon — finally after missing Chicago. Your pictures of DC are spectacular. I hope your knees get better quick. It’s so frustrating to have something hurt like that. I hope to see you here next week! Happy New Year!
      HoHo Runs recently posted…Happy New Year (WW # 22)My Profile

      1. Run Jenny Run

        Holly, good luck and hope the marathon went well! Glad to have joined the wrap, it has been awhile since I linked up.

      1. Run Jenny Run

        Thanks Debra! Nice to meet another blogger. Will add you to my feed πŸ™‚

    1. what a strong week! you’re doing great already πŸ™‚ i’ve never done a 15k before; i think the only one near me in the hot chocolate 15k, and that one is always crazy crowded. womp womp.
      brittney @ corral b recently posted…goals for 2016.My Profile

      1. Run Jenny Run

        I keep on forgetting the Hot Chocolate race is a 15K. Thanks! Ahh so excited for you πŸ™‚

    1. Jenny I’m just thrilled to have you join us this week! Yes do make it a habit for your training plans. I am seeing more and more 15ks but they haven’t made it near me. A 10k is just now catching on. I loved seeing your pictures in the DC area. I hope you have a great week. I’m actually on my way to Orlando as I type to run my first marathon!!!

      1. Run Jenny Run

        Thanks Tricia! Its great to link up with the ladies again (and first time with you all). Hope you had a good first full! Cant wait to read about it.

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