Gate River Run 15K Training Week 8 – 2/15-2/21

February 22, 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 2/15 – Rest Day

The entire day was spent driving back to DC.  The trip took longer because of the snow/ice storm in the DC/VA region (Fredericksburg was particularly bad).  I was hoping to get a few miles in when I got home, but that plan went out the door when I saw everything was iced over.  I emailed my coach that I was unable to run this past weekend and she updated my schedule for the week. 

Tuesday 2/16 – 5 miles | 12:14 min/mile

Back at it! 5 miles + 10 x 100 meter strides.  Average 12:14 min/mile(12:38, 12:09,12:13, 12:11,12:03). Legs felt good and the strides did not hurt as much this week.  My knees started to ache near the end of the workout. 

Wednesday 2/17 – 5 miles | 11:46 min/mile

I enjoyed this 5 mile progression run – it was a nice game for me.  I used the downtown route going towards the Capitol around the Mall and back to I Street.  Average 11:46 min/mile (12:20, 12:03, 11:51, 11:37, 11:03).  The last two miles were definitely tough, in hindsight I think I could have picked it up a little more in miles 2 and 3. 

Thursday 2/18 – Rest Day

Dinner at Rose’s Luxury with my friends and Oiselle teammates Caitlin and Emily.  This was another restaurant on my must try list before it was named Bon Appetit’s Best New Restaurant of 2014.  Like Bad Saint, there is typically a line/wait, but were lucky and were immediately seated once everyone arrived. 

It was culinary heaven, we enjoyed every item we ordered (shared family style). 

And of course it was great catching up.

Friday 2/19 – Rest Day

The next morning I was not feeling well and called out sick from work. I stayed in bed all day – the 4 mile recovery run did not happen.

Saturday 2/20 -Rest

Still sick – no 9 mile long run.

Sunday 2/21 – Rset

Still sick.

Weekly Total: 10 miles | 2 Runs

Year to Date: 119.66 miles | 24 Runs

Gate River Run 15K Training Week 1

Gate River Run 15K Training Week 2

Gate River Run 15K Training Week 3

Gate River Run 15K Training Week 4

Gate River Run 15K Training Week 5

Gate River Run 15K Training Week 6

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