Week three required a little bit of juggling workouts to fit with my personal schedule. But, I’m happy to have a week that more closely resembles what I’m used to – five workouts including running and spinning. Not to mention I’m elated to be running pain-free while slowly rebuilding mileage.
Monday
Run: Easy. (Scheduled: 45-min Easy Spin)
Scheduled for an easy spin session; instead, needed to switch workout to a run.
Felt fantastic – no pain, and happy easy pace is quickly returning to where it used to be during Chicago Marathon training.
Plan called for a run on either a dirt path or the Alter-G treadmill. Ran over to Central Park, onto the bridle path, and back home.
Did PT-recommended hip flexor stretches after.
Conditions: Sun – 34F – felt like 27F – 54% humidity – 15 mph winds
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Ride 5
Plan v Actual:
- Plan = 20 min run on dirt path or alter G
- Actual = 2.54 mi – 21:01 – 8:16 min/mi avg pace
- Splits = (1) 8:11; (2) 8:20; (3) 8:14 for .54 mi
Tuesday
Cross-Train: Spin. (Scheduled: 20-min Run on Dirt or Alter-G)
Today’s schedule called for a 20-min easy run. However, I had to switch the workout to evening. Did the spin session that was originally scheduled for Monday instead.
Kept the effort easy, and threw in a couple sprints to make it interesting. Maintained 93+ rpm cadence.
Did PT-recommended hip flexor stretches after.
Conditions: N/A
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Plan v Actual:
- Plan = 45-min easy spin
- Actual = 13.75 mi w/ surges – 45:00
- Splits = N/A
Wednesday
Rest Day.
Thursday
Rest Day.
Friday
Run: Easy.
Again, comfortable pace and no foot pain at all.
Easy run over to Central Park and the bridle path. Beautiful winter day with cool air and clear skies. Finally dropped a negative split…been a while since I’d seen one of those!
Conditions: Sun – 37F – felt like 31F – 41% humidity – 8 mph winds
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Ride 5
Plan v Actual:
- Plan = 20 min run
- Actual = 2.61 mi – 22:05 – 8:27 min/mi avg pace
- Splits = (1) 8:37; (2) 8:31; (3) 8:05 for .61 mi
Saturday
Run: Easy.
Scheduled for a 25-min easy run on dirt or Alter-G treadmill.
Happy to be sounding like a broken record: no pain, great run!
Weather was fantastic – late December in NYC and 46F. Shorts, shorts, shorts!!!
Hit the bridle path, which was a muddy mess. Made for great fun as I blasted through the puddles and enjoyed the moment. Also, ran another nice little negative split.
Did PT-recommended hip flexor stretches after.
Conditions: Sun – 46F – feels like 41F – 36% humidity – 13 mph winds
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Ride 5
Plan v Actual:
- Plan = 25 min easy on dirt path
- Actual = 3.07 mi – 25:06 – 8:10 min/mi avg pace
- Splits = (1) 8:31; (2) 8:05; (3) 7:59
Sunday
Cross-train: Spin.
Did a 45-minute easy spin session after meeting up with Robin, Neal, Elyssa, Amy, and Kelsey for breakfast.
Maintained cadence around 105+ rpm.
Conditions: N/A
Fuel: Breakfast/Coffee
Plan v Actual:
- Plan = 45-min easy spin
- Actual = 13.22 mi – 45:00
- Splits = N/A
Weekly Totals
- 2 hrs 38 mins
- 8.22 miles running
See all weekly workout recaps here.
