RunCoach Plan for the Week

Day of the Week	Training
Sunday	Cross Training
Monday	Easy Run 5
Tuesday	Easy Run 4
Wednesday	Cross Training
Thursday	Easy Run 5 miles
Friday	Rest
Saturday	Long Run 14-15 miles

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Sunday – Practice Test Day/Roller Blading

Starting the week off strong, I took my GMAT Practice test in the morning. Mixed results, my overall score was only a 530 (-20 from last time) but my Quantitative went up to a 34, my Integrative Reasoning went up to a 4, and my AWA score went up to a 4. The only thing that dropped was the Verbal from 34 to 29. I am not surprised because I did find myself over analyzing everything this time around and doubting myself. This is why I was never good with multiple choice tests as a child growing up. I have too much test anxiety around it.

After the GMAT Practice Test, I headed out to the Metro park and got my Inline Skating in. This time, I did the 8.5 mile loop twice. I was pleasantly surprised 1) I made it the whole 17 miles before the rain came in but 2) still maintained an AVG Speed of 9.7mph. For reference, to qualify for the Berlin Marathon in the Skate to Run package, I have to skate under a 2hour and 30min time. That means I need to skate at a 5:44 min/mile pace or maintain a speed of 10.4mph. Which the massive hills I had to climb (~100ft of elevation).

For Berlin, the course is FLAT FLAT FLAT, the max elevation gain is maybe 30ft. Either way, to ensure I make it, I did decided to upgrade my inline skates from the 4-Wheel K2 Mod 110 that I have with 110mm wheels to 125mm 3-Wheel Bont Jet skates. The larger wheels are better for maintaining speed over a distance.

Monday – Easy Run

Tuesday – Easy Run

Air quality today was HORRENDOUS, and in hindsight- I probably should not have ran outdoors. It was (206 AQI outside). However, I went ahead and ran outside cause S texted me to go for a run.

Wednesday – Cross Training: Golf League/ Roller Blading

If you didn’t hear. There are some pretty serious forest fires in Ontario right now. The aftermath of them is so bad, that even all the way in Michigan our air quality was over 300 AQIs (Normally it is 0-20). I probably should not have ran yesterday, when it was still over 200 (at the time I thought it was just fog). But golf league was canceled today since it isn’t the safest to do outdoor activity.

Thursday – Easy Run

The air quality alert was extended to today. We are still at 230 AQIs so I sat this one out.

Friday – Rest

When I woke up this morning, the AQI was only 105 – still unhealthy but not as bad as the last few days. So I squeezed in a 3 mile run before work. I was feeling pretty down about myself as I was suppose to hit 29 miles this week and if I didn’t do my Thursday run, I wasn’t gaining any mileage. I decided 3 miles was enough to still make it a 10% mileage gain this week before next week lower mileage week.

Saturday – Long Run

Drove down to Indiana Friday night for a PhD grad party, and tried to squeeze my long run in before heading that way.

First time running 15miles this year and it went very well! I ran the 15miles with no walk breaks, and maintained my same fuel schedule – water every 5 minutes, fuel every 35mins.

It was def more difficult that I was used to from the amount of hills, but it was a good workout. Still averages 11:04/mi, so a little slower than the easy pace I need to target at 10:26/mi, but I did stay in my Aerobic HR the entire time, and maintained a cadence average of 173.