Mileage Monday: Last Week in Sweat, Spite, and Spring Heat🌞

Welcome back, Vibrant Fam! It’s our second Monday dive into the week’s training—how I’m feeling, what went down, and everything in between.

Last week was my second official week training with Runna, gearing up for the NYCRuns Brooklyn Half on April 27th. I’m still adjusting to the app’s layout and how it communicates with my Garmin. I usually set up my runs via my watch, but that lovely Robot voice then talks out of my watch instead of through the app on my phone. So… if you’re a Runna expert and can help me figure that out, I’m all ears. Please and thank you.

Let’s break down last week’s workouts:

Post-Long Run Finish

Monday – Rolling 400s

This was my first time doing rolling 400s! I’ve done similar efforts based on time (like 2 minutes on, 1 minute off), but never by distance. I tried to get outside, but between the temps and fading daylight—y’all remember the cop spotlight incident, right?—I ended up on the treadmill at Planet Fitness.

Here’s the breakdown:

• 0.5 mi @ conversational pace (~6.0mph or 10:05/mi)

• 0.25 mi alternating between 8:25/mi (7.1mph) and 9:25/mi (6.4mph)

• Closed it out with 0.75 mi at conversational pace

Overall Vibe: Ferocious

Overall Pace: 9:35/mi

Tuesday – Easy 3.5 Mile Run

No set workout from Runna today, but I still got some miles in. A breezy 3.5-mile solo run outdoors, and honestly? I loved it. Running near the water with spring temps? Chef’s kiss.

What I don’t love? These hills. There are so many, and I don’t care what anyone says—no one actually enjoys a hill.

Overall Vibe: Feisty

Overall Pace: 9:30/mi

Wednesday – Pyramid Intervals

Whew. Pyramid intervals were no joke. Not terrible, but definitely had my heart working overtime. For context: I live in Zone 4 & 5 heart rate land, and that’s just how the cookie crumbles (for now). Still, I think this was one of my favorite workouts yet.

The idea: as distance increases, speed decreases, and vice versa on the way down.

• 0.25 mi @ 8.0mph

• 0.37 mi @ 7.6mph

• 0.5 mi @ 7.4mph

Back down:

• 0.37 mi @ 7.6mph

• 0.25 mi @ 8.0mph

Each interval came with ~90 seconds of walking rest to bring my heart rate back down. Bless.

Overall Vibe: Gagged

Overall Pace: 10:38/mi

Thursday – Easy Run (3 miles)

We love an easy run day around here. The goal was 3 miles at a conversational pace, and honestly? We stan.

I usually prefer to hit at least a 5K when I run, and it’s been an adjustment getting used to the varying Runna distances—some shorter than I’m used to, some longer. But today? 3 miles on the treadmill. Nice and chill.

Overall Vibe: Feelin’ Good (cue Michael Bublé)

Overall Pace: 9:50/mi

Saturday – Long Run (4.5 miles)

Ah yes—the long run. The great test. The sacred mile marker that tells me: am I getting better or nah?

We hit a lake trail near my partner’s family’s place. I’d run it before during a Thanksgiving Turkey Trot that I still say was not a trot—it was 5 miles! (The audacity.)

The Turkey Trot that was no Trot

This long run was 4.5 miles, and my partner ran it with me. First time running in full-blown warm weather—New York pulled out her spring ‘fit and hit us with 80 degrees and humidity. My body was gasping. My mind was screaming for a dip in the no-swimming zone. And yes, I got madder as the run went on.

But we don’t quit. We don’t bow to the mental chaos. We put on the grungiest, angstiest 90s/2000s playlist we can find, scream internally, and finish the damn run.

Overall Vibe: Tested

Overall Pace: 9:49/mi

I'm pushing myself hard with this training. The goal? A sub-2:00 half-marathon in 2025. And with the help of Runna, some grit, and my very stubborn DNA, I will get there.

It’s a lot to juggle—training, full-time work, social media, blog updates—but I’m doing my damndest. I’m also fundraising for some incredible causes as I run toward the finish lines of the RBC Brooklyn Half, NYC Marathon, and Tokyo Marathon.

🫶 Tap the links above to support the causes I’m running for. Every donation helps fuel these organizations and secures my spot in the Abbott World Marathon Majors. Let's do this together. 💛