December 10, 2019

UANYCHM2020 Week 6

Schedule for this week is as follow:

  • W6D1: 0.75mi very easy; drills + 3x strides; 4x 0.50mi @ 7:03/mile; 0.75mi very easy
  • W6D2: 4.0mi @ 8:52/mile
  • W6D3: 5.0mi @ 8:52/mile
  • W6D4: 7.0mi @ 8:52/mile

I'm healthy again. How did I know this? I PR'd the 15km distance on Saturday with an average pace of around 8:15/mile. I might have had been able to do a bit better if the run was on Sunday, but it was great.

W6D1 Speed session was pretty tough. I am not sure how runcoach.com was adapting my weekly mileage down this week (19-21 miles) so I added a bit to WU and CD to make them 1 mile each. I'll add miles here and there if I feel good. Essentially I did what I was told to do exactly. Stryd was not registering the correct pace again but never mind that since I ramped up the inclination to balance it out.

3x strides then 4x 0.5mi fast

Wednesday night though, I was surprised with an 1-hour spinning session at my company. I thought it was supposed to be on Thursday, so I was totally unprepared for it, mentally and especially in the wardrobe department. I went spinning in my dress pants and fur snow boots. It was pretty much spinning on maximum difficulty but I lasted an hour so it was great. It's been 3 weeks since I last went to a spinning class so I struggled during the warm-up.

HR for the surprise Spinning session

W6D2 Easy run went not too easy because it was too hot. I average around 9:03/mile. I put on my new Adidas Sub2 super lightweight shoes though so it was very different. I plan to use these shoes only for 5K/10K racing. They are just a touch over 5oz., very light.

Picked up towel then forgot to turn off my watch

W6D3 Easy run for 5.5 miles, averaging 9:02/mile. My left heel bothered me a little bit but it got better once I was 2 miles in. For subsequent runs I just had to warm it up properly, no issue here.

W6E1 Extra 2 miles to bump weekly mileage up a bit.

W6D4 Easy run 7 miles. It's Sunday evening and I initially felt reluctant to get on the dreadmill. But I actually felt great afterwards. That bump towards the end there, I just wanted to feel a bit higher than race pace with the accumulated fatigue. This was an easy week and this closed the week perfectly. I did 24.5 miles in total.