Gate River Run 15K Training Week 9 – 2/22-2/28

February 29, 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 2/22 – Cross Training

I thought I would give SoulCycle another shot since I received credit for a free class.  I met Caitlin for the 45 minutes of spin and it the class was okay.  I enjoyed the playlist, but was not into the workout at all.  Plus it was very hot in the studio (again) – I wonder if temperature is controlled on purpose?

Tuesday 2/23 – 5 miles | 11:52 min/mile

My usual downtown route for 5 miles + 10 x 100 meter strides.  I should start changing up the route.  Average 11:52 min/mile (12:20, 11:43, 11:45, 11:38, 11:55). Legs were very tight the first few miles and towards the end. Perhaps sore from the previous day?

Thursday 2/25 – 4.3 miles

A new workout, which I really really liked.  It was 50 minutes of running – 10 minute warm up, 10 x 2 min fast (half marathon goal pace) and 1 minute easy for a total of 30 minutes, and 10 minute cool down.  I left my Garmin at home, but luckily my Timex was in my bag so I could set intervals for the 2 min fast and 1 min easy.  After mapping it out, I ran approximately 4.3 miles.  Hope to do this workout again so I can use my Garmin for paces.

Friday 2/26 – 4 miles | 12:29 min/mile

4 mile recovery run out and back towards Shaw.  Average 12:29 min/mile (12:39, 12:25, 12:33, 12:22).

Saturday 2/27 – 9 miles | 12:13 min/mile + 60 minutes barre

I was super super nervous about this run – my longest since the Rehoboth Half in December.  I combined my Adams Morgan route + Rock Creek Park to Georgetown for the run.  Average 12:13 min/mile (12:23, 12:45, 11:50, 12:15, 12:10, 12:11, 12:06, 12:09, 12:13).  It hurt so good towards the end.  Afterwards I met my mom for brunch and a mani/pedi at the nailsaloon.

Because I am crazy like that (and rejoined ClassPass), I signed up for a 60 minute barre class at B. Fit in Logan Circle.  My body was aching afterwards.  

Sunday 2/28 – Cross Training

I took a 45 minute FlyWheel class in which I had a distance/power PR…super proud of myself.  Following class I went to my parent’s house for dinner.  Ever since Cliff brought lumpia to my parent’s Christmas party, my mom has been on a mission to make her own.  Good job mom, they were tasty!

Weekly Total: 22.3 miles | 4 Runs

Year to Date: 141.96 miles | 28 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

Gate River Run 15K Training Week 7


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