This week was admittedly my first "off" week since the summer...
Tuesday, January 25, 2022
Park run in the morning
START:
Weather Conditions: Cloudy
Temp + Dew Point: 39 + 28 = 67
Feels Like: 34
Wind: W 8 mph
Humidity: 64%
UV Index: 0
Running Conditions Index: 4
END:
Weather Conditions: Cloudy
Temp + Dew Point: 40 + 28 = 68
Feels Like: 34
Wind: W 8 mph
Humidity: 63%
UV Index: 0
Running Conditions Index: 4
5 min pre-run warm up outdoors
Outdoor Walk:
Focus: Warm up
Distance: 0.25 mi
Total Time: 0:04:52
Avg. Pace: 19'18"/mi
Outdoor Run:
(Nike Run Club)
Focus: Easy/LR: 45 min @ 80/30 @ 13:45/17:30 paces (Garmin alerts = 1:15)
Distance: 3.00 mi
Total Time: 0:45:29
Avg. Pace: 15'09"/mi
Splits:
1 = 15'27"
2 = 15'23"
3 = 14'34"
(Garmin)
Focus: Marathon Training - Easy/LR: 45 min @ 80/30 @ 13:45/17:30 paces (Garmin alerts = 1:15)
Distance: 3.01 mi
Total Time: 0:45:28
Avg. Pace: 15'07"/mi
Splits:
1 = 15'09"
2 = 15'32"
3 = 14'37"
4 = 18'05"
Outdoor Walk:
Focus: Cool down
Distance: 0.25 mi
Total Time: 0:04:56
Avg. Pace: 19'34"/mi
5 min post-run stretch indoors
Wednesday, January 26, 2022
After work run at the track. The thing I remember most about this run was how cold it was...
START:
Weather Conditions: Sunny
Temp + Dew Point: 27 + 0 = 27
Feels Like: 16
Wind: NNW 12 mph
Humidity: 31%
UV Index: 0
Running Conditions Index: 2
END:
Weather Conditions: Clear
Temp + Dew Point: 25 + 1 = 26
Feels Like: 16
Wind: NNW 9 mph
Humidity: 34%
UV Index: 0
Running Conditions Index: 2
5 min pre-run warm up indoors
Outdoor Walk:
Focus: Warm up
Distance: 0.25 mi
Total Time: 0:03:59
Avg. Pace: 15'25"/mi
Outdoor Run:
(Nike Run Club)
Focus: Easy/LR: 30 min @ 80/30 @ 13:45/17:30 paces (Garmin alerts = 1:15)
Distance: 2.33 mi
Total Time: 0:30:02
Avg. Pace: 12'53"/mi
Splits:
1 = 12'57"
2 = 12'48"
0.33 = 12'55"
(Garmin)
Focus: Marathon Training - Easy/LR: 30 min @ 80/30 @ 13:45/17:30 paces (Garmin alerts = 1:15)
Distance: 2.31 mi
Total Time: 0:30:01
Avg. Pace: 13'00"/mi
Splits:
1 = 13'02"
2 = 12'59"
3 = 13'03"
Outdoor Walk:
Focus: Cool down
Distance: 0.25 mi
Total Time: 0:03:47
Avg. Pace: 14'54"/mi
5 min post-run stretch indoors
The rest of the week was a disappointment. This weekend called for bad weather, and I was scheduled to get my booster. Without a treadmill, my runs were basically cancelled. I decided to get some Peloton workouts in, and got back on the bike for the first time since I started increasing mileage for marathon training:
Friday, January 28, 2022 = 30 min strength class
Saturday, January 29, 2022 = 20 minute low impact cycling class
Sunday, January 30, 2022 = 30 minute cycling class, and shoveling. LOTS of shoveling.
I'm still not 100% yet, and getting back into cycling was tough, but I did another 30 min class today to keep moving. I'm not sure what I'm going to do about running this week because the track is COVERED with snow, I'm not sure what the local parks will be like, and the roads aren't safe in the best of times, but even more so now with the huge piles of snow everywhere. The local streets are very narrowly plowed. I know I've said this before, but I really need a treadmill...
ETA: I just had a thought and I might try another local park tomorrow after work to see if they’ve at least cleared one of the parking lots. If I can make it there after work with enough time to run before they close it could work, and it probably won’t feel much different than running circles around the track…