2018 Summer Training – Week 9

I took a vacation through Scandinavia and Russia this week!  The “track” on the ship was about 0.13 miles long so I ran all three of this week’s workouts on the treadmill.  When I return home, I’ll start training for the New York City Marathon!

Training Schedule
June 24th – June 30th

Sunday: Off.
Monday: Interval Run. 3 x (1,000m T pace with 1-min rest), 3 x (800m I pace with 2-min rest) + Weight Training
Tuesday:  Off.
Wednesday:  Off.
Thursday: Interval Run. 2 x (200m R pace with 200m E pace to recover), 3 x (1,000m T pace with 1-min rest), 2 x (200m R pace with 200m E pace to recovery)
Friday: Weight Training
Saturday: Long Run. 60 to 90 min.

Mileage Total: ~30 Miles

Notes. I skipped easy runs and only scheduled workouts during my vacation.  I didn’t notice the weight training session on Monday, so I missed that workout.

Workout Details

Interval Run. 3 x (1,000m T pace with 1-min rest), 3 x (800m I pace with 2-min rest) [Log Details]

The “track” on the ship was only 0.13 miles long!  I ran a few laps and then retreated to the treadmill.  I set the treadmill speed at 7.8 (7:42 pace) for the 1000m set. During the first repetition, I saw my Garmin registered my pace faster than the treadmill setting.  Suddenly, I realized that meant it was going to miscalculate my distance.  Oh well, it was still hard running. I took a long water break before starting the 800m intervals. I set the treadmill for 8.5 (7:04 pace) for the 800m.

My friend and I left for our tour of Helsinki, Finland at around 1pm.  Of course, I noticed there was a running trail near the port on the way to the city that would have been great for running (but, maybe not intervals).

~850m intervals=4:04, 4:06, 4:07.  ~675m intervals=2:58, 3:01, 3:02.  Average=4:01 (1000m) and 3:49 (800m).

Cruise Interval Run. 2 x (200m R pace with 200m E pace to recover), 3 x (1,000m T pace with 1-min rest), 2 x (200m R pace with 200m E pace to recovery) [Log Details].

We had two amazing but exhausting days in St. Petersburg, Russia.  On both days, we were waking up at around 6am in order to leave the ship for tours that started at 7am.

We arrived in Tallinn, Estonia on Thursday and went on another 7am tour.  I could barely stay awake!  I took a short nap before starting this interval workout on the fitness center treadmill.  I used the same settings as the day before – 8.5 (7:04 pace) for R pace and 7.8 (7:42 pace) for T pace.  I knew the repetitions would be short again but I hadn’t had time to edit the workout in Garmin Connect.  During the workout, the ship left port and the treadmill felt as though it was leaning!

~165m intervals=0:42, 0:43.  ~850m intervals=4:03, 4:04, 4:06.  200m intervals=0:44, 0:46.  Average=0:44 (~165m) and 4:04 (~850m).

Long Run. 60-90 minutes [Log Details].

The ship was at sea so I had a leisurely morning before heading to the fitness center in the afternoon.  The gym had signs asking guests to limit their time on the equipment to 20 minutes.  The treadmill that I was using wasn’t programmed to stop, but I still followed the directions and stopped at regular intervals to make sure no one was waiting for a machine.  I started the run with the treadmill at 5.5 (10:55 pace).  I increased the speed setting to 6.4 (9:23 pace) before taking a short break.  The sweeping view of the ocean was beautiful but boring because it never changed!

Next, I upped my game to 6.6 (9:05 pace) hoping to get my heart rate in the 150 range but it didn’t get there until I increased the setting to 7.0 (8:35 pace).  I took another break and then ran 30 minutes with the treadmill set at 7.2 (8:20 pace).  I finished the run with 20 more minutes at 6.6 for a grand total of 90 minutes.

Overall pace=8:58.

Cross Training

I lifted weights on Friday after a walking and tasting tour around Riga, Latvia.

The cruise ship’s fitness center didn’t have the equipment that I used back at home.  I worked the seated row, rear deltoid fly, shoulder press, and cable shoulder row machines; and some dumbbell curls.

Health

Sleep.  It was a horrible week for sleep.  From Sunday through Thursday, I stayed up late every night drinking and dancing on the ship and then got up early each morning for shore excursions.  I finally got to sleep in on Friday and Saturday mornings.

Weight.  The scale on the ship said I weighed around 127 pounds but I don’t believe it.  I suspect I’m back to weighing over 130 again.

Weather

The “track” on the ship was only 0.13 miles long!  I could only tolerate a few laps before heading to the treadmill.  However, morning temperatures in Scandinavia and Russia were in the 60s but it was very windy.

Racing Schedule

Next race: I was planning to do the2018 Firecracker 5K on Wednesday, July 4th.  However, the weather forecast shows the temperature may be in the 80s that morning! start.  (My Complete Racing Schedule.)