M32, 6’0, 147
Ran in high school (but low mileage), started getting back into running in 2019.
2019 - 18:35 5k, 1:29:21 HM
2020 - signed up for an April half and Oct full
Didn't get to post last week so here are the previous two weeks:
Week ending 1/12/20
Mon AM: 2.3mi w/u, 5mi tempo 6:28, 6:21, 6:23, 6:28, 6:25, 2.5mi c/d
Mon PM: 4mi (8:45 pace, 147 HR, treadmill)
Tues AM: 8mi (7:57 pace, 149 HR, outside)
Tues PM: 4mi (8:30 pace, 145 HR, treadmill)
Wed AM: 2.9mi w/u, 5x1200m @ 5k pace w/2:30 jog, repeats in 4:33, 4:28, 4:27, 4:28, 4:21, 2.8mi c/d
Wed PM: 4mi (8:50 pace, 141 HR, treadmill)
Thurs AM: 7.7mi (8:03 pace, 143 HR, outside)
Thurs PM: 4mi (8:45 pace, 139 HR, treadmill)
Fri AM: 7.8 mi (7:31 pace, 148 HR, outside)
Fri PM: 4mi (8:40 pace, 138 HR, treadmill)
Sat & Sun: Traveling for work plus a cold - 0
Did doubles at work over lunch every day M-F; it is a really nice mental break, although I was only doubling 2x a week lately so 5x was probably too big of a leap?
Mon: I still had a cold and wasn’t feeling 100%, but I still opted to do the workout as the weather was good (not much wind, and it’s been very windy lately). The workout felt pretty comfortable the first 3-4 miles, but I did have to increase my effort on the last mile or so to keep pace. Would this workout technically be a “threshold workout” for me? For an 18:35 5k, McMillan calculator says “vLT 6:26” but also for training paces says “tempo run 6:14-6:30”. (Does it matter?)
Wed: Windchill of 4F, dark, a bit windy; the hardest part of the workout was getting out of bed. I felt pretty good on these 1200s, it felt like a “comfortably hard” effort. Yesterday was cold, but today was 38F windchill of 29 so I ran in shorts. Quite the difference. Very windy, 15mph with 30mph gusts.
Week ending 1/19/20
At the start of the week I was in NYC for a conference. I also didn’t feel great for a lot of the week, plus we had a blizzard Friday, so I decided to take some days off and just recover. I'm not quite over my cold yet but doing better than earlier in the week.
Mon PM: 7.4mi Times Square up to Central Park, around it, and back. Wore shorts! Night running (6PM) through the park was awesome.
Tue & Wed - off
Thu PM: 3.5mi on the treadmill (didn’t have much time)
Fri AM: 5.4 cold (-1F wind chill) but the snow hadn’t arrived yet
Fri PM: 3mi treadmill, everyone else had left already as the blizzard was upon us, but I did a quick run and then headed home to work from home
Sat: off. Winds were 30-40mph, windchills around -20F.
Sun PM: 6mi. It was -13F windchill still after church but I was happy to be out again.
I'll probably ease back into it a bit next week since I'm still not 100%. I start my 12 week HM plan the following week.