UANYCHM2020 Week 4

Alex Vũ Nguyễn -

With the most recent race (Race to Deliver 2019) on Sunday, Runcoach updated my training plan a bit (adaptive!) My week 4 (and subsequent ones) is going to be lower mileage at higher intensity. I'll play by ear and add easy miles here and there if I feel good.

  • W4D1: 1.5mi very easy; drills + 3x strides; 6x 0.25 @ 6:48/mile; 1.5mi very easy
  • W4D2: 6.0mi @ 8:52/mile
  • W4D3: 1.5mi very easy; drills + 3x strides; 2.0mi @ 8:27/mile, 1.0mi @ 7:41/mile; 1.5mi very easy
  • W4D4: 7.0mi @ 8:52/mile

Cross-train: On Monday I drove to Nassau County Aquatic Center for a swimming session. It's been almost 2 weeks since my last swim. I did actually push myself this time and did 10x100m (10-30 secs rest). It was good, a lot to improve but it was good.

W4D1 Speed session went okay. Once again the pacing sensor was still acting up so it's not necessarily recording accurately. I did the WU/CD at around 10:00/mile.

W4D2 Easy run on the treadmill. I had to cut this run short to make it to Hot-pot Thanksgiving dinner. It's the holiday weekend so this week might be off-target.

W4D3 Threshold We are hosting our very first Friendsgiving later tonight! That means if I wanted to stick to schedule I'd better get the run out of the way before 3pm. I did just that. Pi joined me for the first 3.5, then I went solo the rest of the way. I was supposed to do around 6-7, but I figured I would just do 9 to compensate yesterday short session. It went extremely well as it turned out. I averaged 8:24/mile, HR around 154. Good session.

W4D4 Virtual Turkey Trot I did a 3.1 slow run to day to get the VTT achievement on NYRR/Strava. Pi joined me too.

I couldn't do W4D4 Long run on Sunday properly because I got a sore throat...