Did my long run today, a 15.5 mile (25K run) through DC and Rock Creek Park. I did the first 21K in 1:42:28 (4:52 k/pace or 7:51 miles) followed by the last 4K in 18:57 (4:43 k/pace or 7:34 miles).
I was going to follow the 13 miler in the program but I thought that I had done plenty of 13 milers in the past two months and unlike my friends back home in Ontario, I had great weather (zero C, little wind) so I should take advantage of it. While this run was not a marathon pace run, I wanted to try out a faster than usual long run pace.
That finishes off week 1 of the program. I think I ran most run at a proper pace, maybe the 10+ miler on Saturday was a bit faster than I should have.
Weekly mileage: 40 miles (65K)
Year to date: 247 miles (397.5K)
So I ended up 5 miles over the plan, which is fine, cause I feel like I already have the base and I've hit more than 40 a few times since January.
The plan for the next week
Monday: Rest
Tuesday: 8 miles with 4 at LT
Wednesday: Rest
Thursday: 11 miles
Friday: Rest
Saturday: 5 miles recovery
Sunday: 15 miles
I have a few tweaks to make, mostly because next weekend, R and I are going to New York City. While I can be brave and say i'll do 15 miles in Central Park next Sunday, i'm a realist. Here's the revised plan
Monday: 8 miles with 4 at LT
Tuesday: Rest or 5 miler
Wednesday: Rest
Thursday: 15 miles
Friday: 11 miles
Saturday: Rest
Sunday: 5 mile recovery in Central Park
It's ambitious planning a 2 hour run and a 1.5 hour run on consecutive evenings, but I think I can deal with the recovery. I have to figure out a proper route for the 15 miler.
3 comments:
Great first week! Definitely go with the weather! It's so nasty here....
New York next week-end! You're so lucky, I've always wanted to visit =)
Also, for the garmin training centre, on the top left of the menu, you can choose "map your run in google earth". I'm not sure this is the actual wording cause I downloaded the French version! lol There is another one where it says "put all the runs in google earth" don't do that one cause it will put ALL the garmin runs in 1 map!! It gets pretty crowded. Good luck finding it out.
Also, I'll be at the Chilly and ATB so I'll be on the lookout for ya!
Amazing weather. Yep, i'm happy to be visiting NY. I'll be doing tonnes of walking i'm sure.
Thanks for the Garmin instructions. I figured it out but it took forever for Google Earth to process two plus years of runs.
Yep, hope to see ya at ATB! Should be fun!
15 miles in Central Park sound like heaven. Nice work you are on your way to a great race.
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