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 2/1 – 5 miles | 12:20 min/mile
Post work run of 5 miles with 6 pickups of 2 minutes each at 10K effort…..omg challenging! Averaged 12:20 min/mile (12:45, 12:20, 12:15, 12:10, 12:12). Per usual my legs were tight the first half of the run. Who is ready for more sunlight?
Tuesday 2/2- Rest Day
Rested the legs.
Wednesday 2/3 – Rest Day
Work work so moved my run to Thursday (crossing my fingers it would not happen again).
Thursday 2/4 – 5 miles | 11:51 min/mile
Another 5 miles + 10 x 100 meter strides. Ran my downtown route towards the Lincoln, which always includes a nice nice downhill for the first mile 🙂 Average 11:51 min/mile (11:30, 11:50, 11:45, 12:00, 12:12). There was some positive split action and my legs were super tight. Need to spend some QT with the foam roller. The 10 x 100 meter strides were tough. PS – 1600 Pennsylvania Avenue is a great spot for these strides!
Friday 2/5 – 3 miles | 12:27 min/mile
Was given a choice of 3 or 4 recovery miles, chose the latter. Felt great to run around the neighborhood – average 12:27 min mile (12:20, 12:35, 12:28).
Saturday 2/6 – 8 miles | 12:09 min/mile
Want to hear a funny story? I signed up to run the DCRR Langley 8K – I ran it last year with my friend Rachel. I had an 8 mile long run scheduled for that day, so the plan was to run 2 miles as a warm up, run the 8K, and cool down for 1 mile. I got to the race site at 7:30AM and thought it was odd there were not many cars around. I checked online and it started at 10:00AM. Major oops!! I did not want to wait in my car so I decided to start my run and skip the race. Finished with an average of 12:09 min/mile (12:35, 12:20, 12:23, 12:15, 12:08, 11:57, 11:43, 11:51). Hilly billy neighborhood.
After my run I headed to Georgetown for a Barre3 class. I was incredibly sore the next day.
Sunday 2/7 – Rest
Weekly Total: 21 miles | 4 Runs
Year to Date: 95.66 miles | 19 Runs