Crazy, hot, gross week.
Just stumbled upon the Ten Commandments of Running. All useful in their own way but my personal favorite is
“Thou shall not compare yourself to others on social media, their likeness is most likely false anyway”
Was updating my spreadsheet and realized that barely halfway through the month I’ve topped last July’s mileage. Granted, that was an easy month as I battled a minor PF re-flare and a fall, but amazing the mileage that comes with even a low mileage training plan.
- I missed a Monday, but that was planned. Can’t run three days in a row and although I’d hoped to sneak in a gym visit, the book signing ran late and then Whole Foods on Prime Day was predictably a disaster. The latest Gabriel Allon book was amazing, review
- Tuesday: quick hot, gross run before work. Yoga, PT exercises after.
- Wednesday: Rogue Training. The prescribed workout:
The Workout: 3/2/1 FartlekWhat? Runners will do 1-3 sets of a 3-2-1 fartlek with 3 minutes of easy running between sets. Each set consists of 3 minutes ON at marathon effort + 3 minutes easy + 2 minutes ON at half marathon effort + 2 minute easy + 1 minute ON at 10K effort + 1 minute easy + 3 minutes easy and repeat.
The goal is to progress in pace within each fartlek and then across the sets as runners warm into it. This will be 12 minutes of work for 1 set and 27 minutes of work for the 2 sets, (including the 3 minutes easy in the middle,) and 42 minutes of work for 3 sets.Why? The 3-2-1 fartlek is a versatile workout that can be used in a lot of different ways. In this case, we are using it as a recovery workout or a ramp-up workout that works multiple systems and keeps the runners primed for work to come. It teaches runners to gauge and measure their efforts, trying to work on feeling the nuance between the various efforts and paces as they progress through the workout.
- the reality was not that. Even though one of the coaches showed us how to set the one minute intervals on the Garmin, it was too much to keep track of. We had to remember our paces and then keep track of the timing. Four of us settled into a keep moving, keep pushing and called that good for 3+ miles. According to my paces I was running at nearly 10K pace for the entire thing, including rest intervals. So fail, but not totally. Got caught in a flash flood on the way home aka Mother Nature saying “don’t go stinking up the train“. Bliss. A pleasant surprise, how quickly Cascade tried.
- Thursday: I was all over the place. I planned to go to the gym after hitting the NYRR Training Expo, which was a lot of nothing. But it was surprisingly “nice” (72, 90% humidity) out and there was a breeze, so I decided to go home and run along the river. I’ve been living there this week and don’t mind it one bit. It started to rain at the halfway point and that felt delicious.
- Friday: off. They cancelled the NYC Tri due to the heat but the Expo was still on so I hit that up before heading up to the Bronx for a Yankee game. I got a cute pink hat because I thought I’d lost my purple one. Of course I soon found it, but two isn’t bad, and I like this size adjuster better. I also picked up a lemon-lime UCan hydration sachet.
- Saturday: the group long run was officially cancelled due to the heat wave, but my plan was to go out at 5. I woke at 4 and looked at the weather. NOPE. I rolled over and went back to sleep until 6, which would get me to the gym for opening-ish. I survived my first ever treadmill double digit run. It was mostly in one go save for the end of each 2-3 mile interval (above, with timing, so I could track) to refill the water bottle and have a chew. It was still hot even with the AC on high and I was a sweaty, dripping mess. But I did it! How? The Running Rogue podcast helped. I listened to Choosing a Coach, in which they shared the key elements in finding the right coach and Building a Training Plan. The latter really helped understand the Rogue Training plan. If I’m going to be doing more treadmill long runs I’m going to need to figure out how to be a tablet TV watcher as there is nothing on Saturday mornings. Interesting thing to see was the pace I maintained in AC — so recent drop in speed is indeed weather related. Nice realization.
- Sunday: off. I escaped down the Shore. I had my running gear, but it was 90 at 8 am and there’s no shade. Wasn’t safe or smart. I’m A-OK with this decision.
Total Mileage for the Week: 20.7
Cycle Mileage: 88.45
Plan for the Week:
- Monday: Run
- Tuesday: off/cross
- Wednesday: group workout
- Thursday: recovery run
- Friday: off
- Saturday: 12 miles (!)
- Sunday: off/recovery run