Week 3 summary

Tuesday, January 18th, 2011:

Day mileage: 6 miles
Pace: 7:45 /mile
Where/How/Who: Central Park/Medium pace/Alone
Weekly mileage: 15 miles

Medium-pace run through Central Park four-mile loop and then through
midtown to get to 50th street. Running through traffic in the City is
very different from running in the dedicated lines in Central Park.
The only easy part is the portion of Broadway that is closed to
traffic and even there, you get the random biker who doesn't hesitate
to cut you off.

Wednesday, January 19th, 2011:

Day mileage: 8 miles
Pace: 7:12 /mile
Where/How/Who: Central Park/Tempo run/with Y RRC
Weekly mileage: 23 miles

Could join the Y runners and do half of the tempo run loop with them
before heading back home. I had run from home to the Y, and that gives
me an extra 2 miles each way. Super-cold weather. Punishing.
Relentless. When is the winter over?

Thursday, January 20th, 2011:

Day mileage: 0 miles
Pace: NA /mile
Where/How/Who: Day off
Weekly mileage: 23 miles

Much needed day off. Not taking a day off every week is madness.

Friday, January 21st, 2011:

Day mileage: 6 miles
Pace: 8:10 /mile
Where/How/Who: Bronx /Easy run /alone
Weekly mileage: 29 miles

Ran around in side streets in the Bronx. Slippery roads, dark streets,
refreshing weather.

Saturday, January 22th, 2011:

Day mileage: 6 miles
Pace: 7:12 /mile
Where/How/Who: Central Park/Tempo run/with Y RRC
Weekly mileage: 35 miles

Ran to the Park from home, and counterclockwise on the middle 4-mile
loop. I didn't want to run more than six miles. The loop should have
been faster than the overall tempo pace because the beginning and the
end were much slower.

Sunday, January 23th, 2011:

Day mileage: 13 miles
Pace: 7:16 /mile
Where/How/Who: Central Park/Long run /alone
Weekly mileage: 48 miles

Two loops in Central Park. I ran for 13.1 miles and felt OK with the
pace. The first loop was about 7 min/mile and the second one was 7:30
min/mile. I have to learn to reverse that. Good runners
negative-split. I don't. Have to learn how to.

I have to cut down on the mileage too. 48 miles may be a little too
much for week 3 of training.