Gate River Run 15K Training Week 3 – 1/11-1/17

January 18, 2016

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 1/11 – Rest Day

Worked late so moved the run to Tuesday.

Tuesday 1/12 – 4 miles | 11:51 min/mile + 8 x 100 strides

Super super windy and chilly day – started to drizzle midway through mile 1.  I ran downtown towards the Lincoln Memorial, around Independence Avenue and back towards my office…so gloomy…yet so majestic!

My calves were tight for the first mile and the legs for the entire run.  Averaged 11:51 min/mile (10:49, 11:58, 12:13, 12:10). I was SUPER surprised with my first split, it felt “easy” to me.  Perhaps my legs were tight that first mile because I was going too fast without warming up + the cold.  The legs were lead for the strides, but glad I got them done.

Wednesday 1/13 – Rest Day

Worked late and shifted my run to Thursday.  Completed the Dirty Dozen. 

Thursday 1/14 – 4 miles | 12:35 min/mile

Late evening recovery run in my neighborhood, which meant super flat. It was soo cold! I need to start wearing more layers. Averaged 12:35 min/mile (12:40, 12:37, 12:25, 12:38). 

Friday 1/15 – 5 miles | 11:50 min/mile

Morning run before a bus ride to New York for the long weekend! I ran the Adams Morgan route which included an incline miles 1.5-3, flat and a nice little downhill for mile 4.  Averaged 11:50 min/mile (12:37, 12:24, 11:31, 11:23, 11:19).  This workout  included 6 pickups of 90 second each – I started at mile 3 at the .25 and .75 marks and repeated for miles 4 and 5.  Definitely harder than the 60 second pickup from last week, but still enjoyable (in a tiring way).

After a 5 hour bus ride from DC to NY, we made it to our hotel and had dinner at Yakitori Taisho – yum! You may remember my pics from my last visit there. 

Saturday 1/16 – Rest Day

I was hoping to get a few runs in Central Park, but I did not get a chance (I was able to walk through it).  I did not get upset about missing my long run for the weekend, there was ALOT of walking (and eating) involved.  Cliff and I stopped by Doughnut Planet for their PB&J donuts + coffee.

The famous Lombardi’s Pizza for dinner. Yum!


Sunday 1/17 – Rest Day

Another fun day in New York…yay for long weekends.  We had dim sum at Jing Fong, the largest Chinese restaurant I’ve ever been to.  Our party of five arrived at 10:45am and there was already a long line! We thought we were on the early side, but ended up number 28 on the list.  It was worth the wait (around 45 minutes), the food was good.  When we left the restaurant there were people waiting with numbers higher than 100.  

My only request for the weekend was to walk the Brooklyn Bridge.  We met my friend Laurel and traversed the mile long bridge from Manhattan to Brooklyn.  There were quiet a few tourists there (hello us), it must be nice to run over it when it is empty. 

We walked towards Brooklyn Bridge Park for this iconic shot.  Afterwards, we rewarded ourselves with ice cream from the Brooklyn Ice Cream Factory – I had pistachio…mmmm.   

Was a quick and busy weekend!

Weekly Total: 13 miles | 3 Runs

Year to Date: 53 miles | 11 Runs

Gate River Run 15K Training Week 1

Gate River Run 15K Training Week 2

Share the Love Tweet about this on TwitterPin on PinterestShare on FacebookShare on Google+Share on TumblrEmail this to someone
Run Jenny Run
More about Run Jenny Run

Leave a comment

Your email address will not be published.

CommentLuv badge