Boston Training: T-minus-9 Weeks
What a week it has been! This week was winter break at my school and I have been thouroughly enjoying my time off. My runs have been much more relaxed and less pressed to fit into any schedule. I have been trying out new cute coffee shops and scratching restaurants off the NYC restaurant bucket list. It was a very mindful and therapeutic week that allowed me to refresh and reset. Here's how it reflected through my training:
WEEK 4 TRAINING:
TOTAL MILEAGE:63.42 total miles
BEAT OF THE WEEK: KISS THE SKY - THE KNOCKS, WYCLEF JEAN
Monday: 7.05 tempo treadmill run/SoulCycle
I took my first day off to go on a 7 mile tempo run:
- 1 mile warm up at a 7.0 or 8:34 pace
- 5 mile progressive tempo starting at 7.5 and going up to 9.0 or a 8:00-6:40 pace
- 1 mile cool down at a 6.5 or 9:13 pace
I felt so awesome after completing this workout that I took my runner's high to a bike later that night at SoulCycle
Tuesday: 16.76 mile long run
16.76mi; 2:26:39; 8:45/mi
(8:43, 8:57, 9:15, 9:03, 8:48, 8:45, 8:09, 8:23, 8:50, 8:36, 8:31, 8:38, 9:19, 9:06, 9:01, 8:06)
This run was not as liberating as Monday's. I woke up at 6am, yes on my day off, to try and beat the rain that was said to be coming at 10am. Well I guess I lost track of time after eating my usual steel cut oats, banana and red eye beacuse I did not begin my run until 8:30am and the rain of course came earlier then expected. I'm not going to lie, I felt like quitting 2 miles into my cold, icy run but I powered through at a less then satisfying 8:45 pace. Although I was aiming for a faster pace, I was still happy to have powered through the weather, not give up and finish as strong as I could.
Wednesday: MODO Yoga
I used Wednesday as a day to recover from my hard long run and stretch out my mind, body and soul. This was a great day that I enjoyed with myself. I made my favorite Banana Paleo Pancakes after class, hung out at FIKA coffee shop for the day and came home to a beautiful suprise from John.. snickers and flowers.. my favorite :)
Thursday: Barry's Bootcamp - Abs (speed/hill interval work) = 3.30 total miles
Are you beginning to see a frequent Thursday trend? Whether I'm training or not, Barry's Abs day is a must!
Friday: 12.50 mile easy run
12.50mi; 1:44:10; 8:20/mi
Friday's run was only meant to be no more then 8 miles long but something just came over me that day that made me not want to stop, so I didn't. I ran from the east to west and took in the beautiful day in NYC for 12.50 miles at a nice 8:20 pace.
Saturday: SOLACE Body Class (strength training)
Saturday = cross training day aka day I set aside to do whatever it is I feel like doing. Well today I took a HIT/Crossfit type total body class that left me aching and sore for the next two days. I don't usually do Crossfit type workouts so I enjoyed the switch up/change of pace. Plus, I feel it is certainly beneficial for runners to switch it up and to perform functional movements at an elevated heart rate. It also makes me step out of my comfort zone and get my butt kicked in many different ways, which I also love!
Sunday: REST WEEK 5 TRAINING PLAN:
Monday: Speedwork (5xhill, 2 down)
Tuesday: Easy Run (4-6 miles)
Wednesday: Tempo Run (8 miles)
Thursday: Yoga/Cross Train
Friday: Pace Run (8 miles)
Saturday: Long Run (18 miles)
TOTAL MILEAGE GOAL: 40-43 total miles