Countdown To The Hot Chocolate 15K (Week 1)

It’s odd starting a training log for a race that’s almost on the same calendar page, but
the Hot Chocolate 15K sort of snuck up on me after the Army Ten Miler.

I know I am in shape for a 15K (~10 mile) race, so my main goal for the next few weeks is to get ready for the hilly course without aggravating my ITB, piriformis, or any other body parts that might try to make their presence known.

(I’m pretty sure those first two miles are a steady climb.)

Monday
Elliptical: 10 min
Full Body Weights Routine (including lunges, squats, and leg lifts)

Tuesday (Incline Intervals On TM)
0-5 min: walking warm-up @ 3.7 mph
5-10 min: running warm-up @ 5.7 mph
10-40 min: 5 min incline cycles of 0.5/1.5/2.0/2.5/3.0 (1 min each) @ 6.0 mph
40-45 min: 6.3 mph (0.5 incline)
45-50 min: walking cool-down @ 3.7 mph

Wednesday
Elliptical: 20 min
Full Body Weights Routine (including lunges, squats)

Thursday (Steady Incline On TM)
0-5 min: walking warm-up @ 3.7 mph
5-10 min: running warm-up @ 5.7 mph
10-15 min: running warm-up @ 6.0 mph
15-25 min: running @ 6.3 mph (incline=1.0)
25-43 min: running @ 6.5 mph (incline=1.0)
43-45 min: running @ 6.7 mph (incline=1.0)
45-50 min: walking cool-down @ 3.7 mph

Friday
Treadmill: 25 min in Sauconys (0.5 incline)
Yoga: Rodney Yee “Twists”

Saturday (Neighborhood Hilly Run)
Total Distance: 6.3 miles
Total Time: 57:20
Average Pace: 9:00 min/mile
Split Times: 9:13, 8:48, 9:03, 8:50, 9:09, 8:59

It was sunny and in the 30s when I headed out at 8:30 (yes, I slept in again!). I have forgotten what I like to wear for different fall/winter weather conditions. The 30s is cold, but I figured that the sun would make it feel warmer than it sounded. I opted for a mid-weight long-sleeve technical shirt, capris, light-weight gloves, a head band to keep my ears warm, and a cap to keep the sun out of my eyes. It ended up being just he right amount of coverage and insulation. It was a lovely fall run, and it was nice to see the sun shining through the colorful trees! 

Have you had to dig out your winter gear already?

Do you have set outfits for specific weather conditions?