Steamtown training log (week 3 of 16)

Aiii! Week 3 already.

Monday 6/20/16: Rest day. Respect the rest day.I didn’t ride my bike to work even though I really wanted to. But I did take the farther-away subway so I got a good half-mile walk past the botanic garden before and after work.

Tuesday 6/21/16: “Easy” 3-mile run before work wearing the heart rate monitor for the first time in … literally years? I tried to keep my heart rate between 130 and 150 which resulted in an average pace of 11:15/mile. I don’t know if it was the humidity or I was still tired from the weekend’s runs or maybe I’m just looking for excuses, but this felt really hard. Add on 14.8 miles of bike commuting.

Wednesday 6/22/16: Summer series 5K after work (third one of the summer). The first half mile is uphill and I charged up that hill (!) and then paid for it the rest of the race. Got gaggy at the finish line. Gotta start pacing myself better. 27:11-ish.

Thursday 6/23/16: Morning trip with J to the climbing gym for an hour of top-roping (4.5 bike miles to get there and back).

Friday 6/24/16: I actually got up in time to go run the Williamsburg Bridge! Biked to the bridge, ran over and back twice, and biked home. I thoroughly enjoyed the run – it was hard but I felt good the whole way. My watch was weird on the run segment so it didn’t record mileage, only time. But I’m guessing 5.2 miles of running (1.3-mile bridge x 4), which at 50 minutes gives me a pace somewhere between 9:40 and 10:00/mile. Biking to and from was 7.5 miles total.

Saturday 6/25/16: Early-morning pilgrimage to Washington Heights to run across the George Washington Bridge in New Jersey. 12 miles of trail running on the Long Path, which follows the Palisades cliffs north from the bridge. I love this trail – it has some technical parts but nothing crazy, and not much elevation gain/loss, plus the views are spectacular. Some days I see deer; today I just saw a million chipmunks and a few rabbits (all of which ran away from me). I think I did good on hydration/fuel: I carried two water bottles in my hydration pack (one with Nuun) and took a Clif shot (chocolate, yum) around mile 4.5. Pace was 12:20/mile. Not fast but whatever.

Sunday 6/26/16: And another early morning: I met up with friends and we took the Hudson Line train from Grand Central to Poughkeepsie for the Discover Hudson Valley Ride, which OH MY GOSH I LOVED. This was my first ever supported long-distance bike ride and it was so well organized and such hard work and really hot and the area was just gorgeous … farms and ponds and hills and old houses and open land. Okay, done gushing.

Totals: 23.4 miles running, 78 miles biking, 1 hour climbing.

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