NJ Marathon Training Week 5 and a Winner!

24 Jan

Last week was a pretty good running week for me – still not where I should be training-wise but it is HARD to balance work, commuting and training especially with the ridiculous weather we have been having.  I know – poor Alex.  I really need to figure out a way to wake up and run before work (when it is not blizzarding outside) but my snooze button is just too enticing…Any tips??

But anyway – on to my week:

Monday – Plank and core work
Tuesday – Easy 2 miles
Wednesday – Rest
Thursday – 4.75 speed work at the track
Friday – Rest
Saturday – 10.5 mile long run
Sunday – Rest

Monday through Wednesday were nothing special.

Thursday I did some speed work at the track which was fun.  I love speed work and I love the track.

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I ran to the track as my warm-up with a 10:15 min/mi pace.  Then I followed with 11 laps on and off between recovery jogs and sprints.

Lap 1 – 3:01 –> (10:20 min/mi pace)
Lap 2 – 2:20 –> (8:07 min/mi pace)
Lap 3 – 3:04 –> (10:48 min/mi pace)
Lap 4 – 2:22 –> (8:21 min/mi pace)
Lap 5 – 3:06 –> (11:02 min/mi pace)
Lap 6 – 2:12 –> (7:47 min/mi pace)
Lap 7 – 3:06 –> (11:02 min/mi pace)
Lap 8 – 2:08 –> (7:41 min/mi pace)
Lap 9 – 3:33 –> (12:14 min/mi pace) This was supposed to be my last lap but I decided to run two more.
Lap 10 – 2:25 –> (8:45 min/mi pace)
Lap 11 – 2:39 –> (9:39 min/mi pace)

I ran home for my cool down at about 11:30 min/mi pace.  It was a great workout.

Saturday was my long run.  I woke up, ate a banana with cookie butter and got dressed in my rain gear.

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I ran over the Williamsburg Bridge to the East River Path because I hadn’t run there in a while.  & it is probably one of my favorite places to run in NYC.

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It was pretty but it was drizzling from the start of my run.  That drizzle became downpour before too long.

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East River Path from the Williamsburg Bridge.

I ran down the East River Path to the Staten Island ferry before the downpour truly began so I took cover, ate some sports beans, put my hood on and ran back up the path.

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Somehow I managed to avoid every puddle until about mile 6 when I ran right through a little lake soaking my left shoe and sock.  It wasn’t long before my right foot was soaked as well.

Other than the rain – the run was pretty great.

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I listened to my FitRadio app during my whole run and it was perfect!  It is just a continuous stream of upbeat tunes.  It definitely made my run go by that much quicker.

I felt good throughout the entire run.  I started off pretty slow but my main goal was to finish strong and enjoy my run.  Mission accomplished!

And of course, I got a Dunkin’ Donuts coffee before jumping on the subway and heading home.

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Overall, it was a good running week for me!

And now – the moment you have all been waiting for! (If not, just humor me please!)….

The winner of the MyRaceRagz giveaway is:  Kathryn at Running Kat!

Kathryn – I will be shooting you an email with your MyRaceRagz code so be on the look out!

Thanks so much to everyone who entered!




3 Responses to “NJ Marathon Training Week 5 and a Winner!”

  1. Leslee @ Her Happy Balance January 24, 2014 at 4:26 pm #

    Sounds like an awesome week, indeed! Speed work is no joke! I’m a pretty slow runner (avg-10:30/mile) but have been trying to consistently run under 10 minute miles recently and man is it a workout. The Philly weather has been dreadful too, especially with all the snow, so I haven’t seen pavement or track for a long time, just the treadmill!

    • Alex January 27, 2014 at 10:16 am #

      Love speedwork! Especially at the track – if you have one near you I definitely recommend it! I have been avoiding the treadmill at all costs this winter. I would much rather bundle up then jump on the dreadmill! The snow/ice has not been my friend this training season!

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