Another week down, so glad to be back on a training schedule. I had a busy week at work and had to shift my runs towards the end of the week, but I got them in! I’ll post my 2016 goals edition this week – got a little behind. Today I am joining Holly from HoHo Runs and Tricia from MissSippiPiddlin for the Weekly Wrap.
Image: Gate River Run 15K
Monday 1/4 – Rest Day
Shifted my workouts to Thursday, Friday, Saturday and Sunday. My teammate Laurie and I are working on our core as part of the as part of the Oiselle #Runlovechallenge, specifically the “Dirty Dozen”. I completed exercises 1-6 of the Dirty Dozen – see video/article here.
Tuesday 1/5 – Rest Day
Scheduled rest day.
Wednesday 1/6 – Rest Day
Completed exercises 7-12 of the Dirty Dozen.
Thursday 1/7 – 5 miles | 11:56 min/mile + 6 x 100 strides
I ran the same Adams Morgan route from last Wednesday 12/30 and finished with an average of 11:56 min/mile (12:35, 12:10, 12:15, 11:18, 11:25) or on average of 9 seconds faster per mile from last week. After the five miles I ran 6 x 100 meter strides. My legs felt better following this workout compared to last week.
Friday 1/8 – 4 miles | 12:34 min/mile
Recovery run before meeting my old college roommate for dinner. I love that the sun is setting later. Easy downtown run with an average 12:34 min/mile (12:38, 12:34, 12:30, 12:35). Can you spot me in this picture?
Saturday 1/9 – 5 miles | 11:41 min/mile
Early-ish morning run along Rock Creek towards Georgetown and back. The path is relatively flat with some baby baby hills – nothing too long or steep. This was my first time incorporating pickups into my run, and enjoyed it very much. I warmed up for the first mile and picked up my pace for 60 seconds for the rest of the run (usually at the .25 and .75 mark). Finished with an average of 11:41 min/mile (12:26, 11:38, 11:25, 11:28, 11:18). I enjoyed this workout alot.
After the run, my mom and I enjoyed high tea at the Willard Hotel (part of her Christmas present). The tea is held in Peacock Alley – which connects the front and rear entrances of the hotel. Apparently people use to strut along this corridor (in their fanciest attire), hence the name Peacock Alley.
I had the Pai Mu Tan & Melon tea which is a white tea that smelled of honeydew. I enjoyed the sandwiches and pastries of course! Another highlight, the harpist played Adele’s “Hello” – I was way too excited for that.
Later in the evening, Cliff and I watched the movie Sicario – not bad, I wasn’t too fond of Emily Blunt’s character. We also watched a few episodes of The Wire Season 3 since I started binge watching the series during the holidays.
Sunday 1/10 – 6 miles | 12:01 min/mile
This was an afternoon/early evening run. I knew I would be running on tired legs since I shifted t my workouts to Thursday-Sunday. I was to run the first 3 miles at a relaxed pace and run the last 3 miles thirty seconds faster per mile. Boy those 3 miles were hard – my legs were not having it. I finished with an average of 12:01 min/mile (12:31, 12:20, 12:25, 12:03, 11:25, 11:17). Shy of the thirty seconds faster per mile (22, 28, 18). I ran past this house – reminds me of Charleston!
I also made these chocolate chip cookie dough protein balls for the first time-recipe here. They were tasty.
Note to self: Bring my Fitbit charger home. I’ve been leaving my Bluetooth on (by accident), so it has been draining my battery. Lost a few evenings last week and on Sunday. Also need to fully charge it!
Weekly Total: 20 miles | 4 Runs
Year to Date: 40 miles | 8 Runs
How was your week?
Have you made protein balls before?