Countdown To The Hot Chocolate 15K (Week 3)

Work was brutal this week. I was burning the midnight oil almost every night, and had a 30 hour business trip to upstate New York. Oh, and did I mention that it was my birthday?  All this to explain why my third week of training for the Hot Chocolate 15K was on the light side.

Monday (Short Treadmill Run in Sauconys)
Treadmill: Random Incline Program (Level 3)
Total Time: 40 min total (including 5 min walking warm-up and 5 min walking cool-down)
Total Distance: 3.85 miles

Tuesday (Hotel Gym) 
Treadmill: 15 min/1 mile walking
Full Body Weights: 30 min (my usual routine, minus the floor work)

Wednesday (Watchless Birthday Run)
Total Distance: ~5 miles
Total Time: ~45 minutes

Thursday (Yoga)
Rodney Yee “Standing” Program (25 min)

Friday
Treadmill: 22 min, manual program (level 0.5) 
(4 min @ 3.7 mph, 4 min @ 5.7 mph, 4 min @ 6.0 mph, 4 min @ 6.3 mph, 4 min @ 6.5 mph, 2 min @ 3.7 mph)
Full Body Weights Routine (including lunges, step-ups, leg lifts)

Saturday (10 mile Long Run)
I made good on my promise to cover the hilliest miles of the bike path–and my legs will vouch for that! My ITB was quieter than last week. The weather was gorgeous and the trees were still pretty, but fading after last week’s wind and rain.

Total Distance: 10 miles
Total Time: 1:29:52
Avg. Pace: 8:59 min/mile
Split Times: 9:12, 9:08, 8:49, 8:45, 8:57, 9:08, 8:46, 8:55, 9:16, 8:53
(The miles with the steepest hills are underlined.)

On tap for this afternoon: a massage!