Total Distance Ran/Planned: 14.6 mi/14.0 mi
Reflections from the week
-This is not really a reflection, but more of a eureka moment. As most know, I use my
Apple Watch as a sports watch. It was really annoying me that I could not use the watch to do interval/segment runs. As I recently learned, it’s really simple to use this feature. While the workout app is open, you just double tap on the watch and it will generate a new segment. Folks probably knew this, but I did not.
-Something is going on with my iPhone or a combination of my iPhone and Apple watch. The phone seems to be burning through it’s battery. I think it has something to do with the double logging of workouts.
During my 6mi run, the phone used about 51% of battery juice.
3 mile run (easy)
This three mile easy run was done on a treadmill, because my shorts did not have pockets. Although this was an easy run, I did 400m intervals at marathon pace at the end of each mile.
Actually, I cannot complain too much about this Zumba class, because my annoyance level was pretty low.
Yasso 800m intervals.
This time around, I really want to incorporate more interval training for NYC 2018 marathon. I think this is really important, because I have not done much running during my off months. Well . . . I have not done much of anything during my off months. I really need to get up to speed . . . no pun.
For this workout I did 6X 800 m intervals withthe goal of completing each interval in 4 minutes. Each interval was followed by a 400 m cool down. This is when knowing how to segment my runs with the Apple Watch would have come in handy. Anyway, I think that I pretty much either did better than or met the goal for five out of the six intervals. Since I did this run in Central Park, I had the opportunity (whether I wanted to or not) to incorporate some small hills in for this workout.
After my run, I returned to the Crunch fitness to stretch. While I stretching, a woman from my Monday Zumba class was hanging out in the studio. She asked me if I had planned to attend this Zumba class. I really had no intention of doing this, because I really wanted to go home after stretching. But, I guess that my body still was pumping endorphins, so I was like F*ck let’s do another Zumba class this week. Hell, I’m going to Cancun in less than a week, so any extra workout may make me look less like a beached whale. Actually, that workout probably was negated by the activities from the following day.
I have to say that I may skip my normal Monday Zumba class, and become a regular for Wednesday’s class. A couple of reasons for this:
- The class is smaller. So, there is none of that saving spots for five of your friends bullshit.
- Since the class is smaller, one can Zumba “bigger”, because there are not 85 million MF’s in your face.
- The instructor’s playlist was pretty on point. He actually had some “old” Latin songs from the 90’s that I enjoyed. I get kind of annoyed when a Zumba instructor only plays reggaeton for the entire class. I mean there are other types of latin music . . . just saying.
- The instructor playlist was continuous, meaning that there were not too many gaps in between songs.
Rest . . . it was supposed to be 3 miles easy.
I read my training calendar wrong and thought that I had a rest day. I met a couple of friends downtown at Rise Bar ( *** ) and had SEVERAL glasses of wine.. Hey it’s pride month in NYC. Actually, I had several glasses of wine, a couple of froses, a couple of frozen cosmos (they tasted gross), and a couple of gin & sodas (my start) at Rise Bar. I must have been insane, because I was drinking white wine, which I never do . . . unless there is no red wine available, with the exception of malbec.
Why so many drinks?!!! Rise bar has 2-4-1 happy hour from 4 PM to 9 PM. And plus, . . .
5 mile run (long)/ did 6 miles
I don’t know but I was really feeling it, so I added an extra mile to this “long” run. Might as well do this while I’m at the lower distances. According to my training plans, I’m supposed to be doing these long runs 30-60 seconds slower than my marathon pace, 9:09 min/mi. I actually had to fight myself to run slower that what I was doing. Hell, I ran the second half faster than the first. Then, again the first three miles was very hilly.
During the last mile, I even threw in a few fartleks. I guess this will not be too much of an issue once I hit the double digits for my long runs.
This song is perfect for a cool down to any exercise.
After completing my run, I treated myself to breakfast, because I get to eat breakfast only once or twice week, since I’ve been intermittent fasting.
Ok I was annoyed with my breakfast for a couple of reasons.
- The dish was too damn expensive 13 bucks. I was going to get an omelette, but a simple ham omelette was like 20 bucks!!!!
- Also, when I order eggs over easy, I want to be the one who breaks the yolk. Stop flipping the eggs so damn hard.
I guess that is it for me.
Goal(s) for the week.
- Have enough dedication to run while vacationing in Cancun.
Looks like a strong week Kwame! Enjoy your holiday—you leave soon right?!
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In the uber, now!!!
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Awww yay!! Have so much fun!! x
I like the “run there, drink that” name. I also like the intervals.
mmmm breakfast. I am like you don’t do really breakfast like that much during the week so I truly look fwd to that (and brunch) especially on weekends. Keep up the training bro!
You’re doing great so far, which will hopefully give you dedication to keep it up on vacation!