Monday, January 17, 2011

Week 2

Monday - 6K recovery

Although Monday would typically be a rest or xtrain day, I added a recovery run since we would be travelling Saturday and I wouldn't be able to fit in a run that day. I expected heavy and tired legs, but I actually felt pretty fresh and had to concentrate on slowing down while running errands.

6.0KM (3.7mi) - 35:06 - 5:51/KM (9:25/mi)

Tuesday - 18K medium-long (2 runs) with 6K tempo

Tempo Tuesday!

Lunch - 10.0KM (6.2mi) - 51:08 - 5:07/KM (8:14/mi)

Eve - 7.9 KM (4.9mi) - 43:11 - 5:28/KM (8:48/mi)

Wednesday - 10K recovery

I had a late afternoon appointment with Dr. Pain for some maintenance and knew I would be in no conditions to run afterwards, so I hit the gym early in the morning for my recovery run. I always find the first mile or two on the treadmill to be complete torture. I feel stiff, sore, awkward, tired and bored. Thankfully it usually passes and I find a groove around the third mile. This run was particularly boring since I wasn't playing around with the speed as I usually do. I just punched in my recovery pace and plugged along. I ended up calling it quits a mile early because I was running a bit late and knew I had a slow (snowy) drive to work ahead.

8.05 KM (5.0mi) - 48:18 - 6:00/KM (9:40/mi)

Thursday - clinic (I didn't have a plan b/c I wasn't quite sure what we would be doing)

On Thursday night we had a gentle introduction to speed work with the group. We all headed over to the local trails where we broke into our respective pace groups and ran three sets of strides at the end of our warm up. The workout was just 3 x 4 minutes at a "moderately difficult" pace. I wanted to keep it on the easy side since I would be completing my long run in the morning, so just tagged along with the group and made sure I wasn't working too hard. I was talking away and didn't bother to record the splits.

9.24 KM (5.74mi) - 51:19 - 5:33/KM (8:56/mi)


Friday - 29K long

Remember that time I ran 18 miles to work?

29.1 KM (18.1mi) - 2:44:16 - 5:38/KM (9:05/mi)

Saturday - off (travelling)

We're off to the beach!!!! (Have I mentioned that??)

Sunday - TBD

Week 2 Total (up to Friday): 70.3 KM (43.7mi)

I'm hoping to bump that up with a hot and sunny run in Antigua on Sunday. We packed our running gear and even mapped out a few routes from the hotel. Hopefully we'll be doing some exploring on foot! I'll check back in when we return...


Sunday - We ran from the resort to "down town" St. John's and it was the perfect way to explore a little bit of Antigua. The heat and humidity were pretty intense, but it was the perfect way to start the day - especially followed by a quick dip in the ocean.

11.7 KM (7.3mi) - 1:08:45 - 5:52/KM (9:27/mi)

Updated Week 2 Total: 82.0 KM (50.9mi)
Total time: 7:42:03
Average pace: 5:38/KM (9:03/mi)

See you in a week!


Meg said...

Are you blogging from Antigua? You need another trip to the bar! LOL

Have fun!

Unknown said...

Enjoy your vacation!

Denise said...

great job w/ the 18 miler before work, and great pace!! hope you're enjoying vacation.

Teamarcia said...

Ahhh soak up some of those rays for me!

Andrew Opala said...


Anonymous said...

have a great vacation. enjoy some rest time and lots of pina coladas!

Gotta Run..... said...

ENJOY!!!! I will freeze while you soak up the SUN!! So jealous :)

Runners Fuel said...

So jealous!

Runners Fuel said...
This comment has been removed by the author.
Jill said...

Lucky lady going on a sunny vacation. Ok, ran to work? Your amazing! Have a wonderful trip, can't wait to hear all about it!

Mel -Tall Mom on the Run said...

You are so dedicated and detailed.. I love this format for posting runs..


Heidi said...

Hope you're having a wonderful time on holiday!

J said...

You better be enjoying that sun because it is FREEZING here! -2F this morning! Great job this past week! Hope you get some nice runs in the sun!

Anonymous said...

So jealous of your little vacation! You totally deserve it though! And great job on your week of runs. :)

Marci said...

You definately picked the right time to go away, it was -23C here this morning!! Enjoy your holiday, I'm jealous!

Unknown said...

Hope you're having a FAB time. Looking forward to reading about your trip!

Winks & Smiles,

Jess said...

Enjoy your vacation!

Kim (Book Worm Runs) said...

Wow! Running in Antigua sounds fabulous!! :) Enjoy!!

Nicole said...

Have fun on vacay!!!

fancy nancy said...

I was thinking of you with my sweat freezing on my hat this weekend! Have a great vacation!!

Mel -Tall Mom on the Run said...

I know you are busy drinking on a raft somewhere warm..but I tagged you in my post today :)

Anonymous said...

Great week of running before an awesome vacation!! hope you guys are having a blast :)

Aron said...

Hope you are having a FAB time and great job on another awesome week!