After last year’s successful marathon training using RLRF, I’m using it again to train for Steamtown in early October.
Monday (speed: 3 x 1600 @7:03 RI 400m): 1 mile warm up, 3 x 1 mile at 7:22, 6:59, 7:41, I hit the pace for the second interval and missed it wildly for the first and last one. Also my RI were .5 miles long, rather than the shorter 400 meters.
Tuesday: New York Road Runners (NYRR) offers a free weekly 5K all over NYC. I took it easy with my dog, Bandit, and ran it in 25:37.
Wednesday (tempo: 2 mile easy, 2 mile @7:36, 2 mile easy): 1 mile warm up and 1.7 mile @7:26 at Prospect Park, I had to abort the tempo because all of a sudden I felt like I had to throw up. I was doing so nicely until then. I tried running after running a bit to see if I could finish at least, but the queasy feeling came back and I decided to stop and walk back home.
Thursday: 1 hour of Vinyasa. This was the first time I practiced yoga in almost a year. I haven’t practiced yoga regularly in three years, ever since I moved away from Astoria. While this new (to me) studio isn’t the same as my old place, it’s decent enough and the price is right at $7/class. As I practiced, I was painfully aware of how stiff I’ve become.
Saturday (13 miles @8:57): 11 miles at 9:30, I ran with a teammate from my running club, Prospect Park Track Club, for the first half. I meant to do all thirteen miles, but I cramped up badly at 11 miles, so I quit. The pace was slow because I don’t stop my Garmin at stop lights and we have some awfully long lights on the route. Without all the stops, I ran a 9:05 pace.
Sunday: Coney Island 5K, 3.1 miles @7:50 for 24:21. This was the first decent 5K that I’ve done in several months. I was pleased with my performance.
Total mileage: 24.1 miles
I got a lot of miles in, didn’t quite nail the runs. It was an okay week.