Half Marathon Training: Week 4

Week FOUR! We’re getting into the nitty gritty! I did my first “track workout” this week, had ups and downs, did runs as planned and didn’t do runs as planned… the whole sha-bang! The best part about a plan is that it is a PLAN. Things don’t always go as planned, but we do our best. Sometimes we don’t hit goals, sometimes we exceed them. In running and in life. I’m so thankful for Lifelong Endurance for working with me to reach my goals and understanding that I am human. No matter what, we move onward and upward.

So how did this week go?

Monday

Plan: 6 easy miles/6.0/58:17/9:43 min/mile

Ran: 0 miles

My body and mind were begging for a rest day today, so I listened. As much as I hate to miss a workout, I have learned that sometimes you just have to accept the need to rest.

Tuesday

Plan: 7.5 miles/1:07:38/9:01 min/mile

Ran: 7.52 miles/1:09:07/9:12 min/mile

I thought today’s run was just an easy run, but I was supposed to do 2 miles easy, 5 x 3:00 @ 8-8:30, 2:00 @ 9:30, 2 miles easy. I will be more careful next time. I will say, though, I felt AMAZING after yesterday’s rest. It’s amazing what rest can do! Onward and upward!

Wednesday

Plan: 5 mile aerobic run – smooth & easy/5.0/48:45/9:45 min/mile

Ran: 5.01/46:28/9:16 min/mile

I felt great today! I ran in my new Asics Nimbus (same shoe I’ve been wearing, just a new pair) and I forgot how nice it feels to have a fresh pair of shoes on your feet. This run felt great and effortless – I had to slow myself down! I ran at lunch (“runch!”) so it was warm, but it felt good!

Thursday

Plan: 4 easy miles/4.0/39:00/9:45 min/mile + Crosstraining

Ran: 4.02 miles/38:59/9:42 min/mile + Spin class

I did a 5:30 am spin class, which was challenging, then my 4 miles run later in the day. The weather was warm but the run felt easy peasy! Really thinking that one extra day of rest made a hug difference!

Friday

Plan: 2 mile warm-up, 6 x 800’s @ 7:30, 2 min rest, 2 mile cool-down/7.0 miles/1:04:45/9:15 min/mile

Ran: 7.01/58:45/8:23 min/mile // splits: 9:38, 9:26, 7:20, 7:10, 7:04, 8:36, 9:07

This was my first time doing a “track workout” and it went well! Very well! In fact, this run was the real confidence booster that I needed. I was beginning to wonder if I could ever be “fast.” I hit (and exceeded!) all my paces and felt STRONG! I can do this!!! I’m excited for more workouts like this!

Saturday

Plan: Long run! 13 miles easy, last 3 miles up-tempo (8:30)/13.0 miles/2:13:15/10:15 min/mile

Ran: 13.02/2:03:08/9:27 min/mile // first 10 miles @ 9:30-10 min/mile, last 3 miles: 8:17, 8:14, 8:02 min/mile

I was very pleased with this long run! Again! It felt like a strong, solid run. I ran with my running group and time flew as we chatted along the way and it really helped that the temperature had dropped significantly. It was a really nice, enjoyable long run. Those last few miles were tough, but as expected at an up-tempo pace. I was pretty wiped out afterwards – it’s always a hit or miss whether a long run will wipe me out for the day or give me an energy boost for the day – so I took it easy and rested afterwards.

Sunday

Rest day!

Miles for the week: 36.5 // Monthly miles (August): 156.2 (251K)

Do you set monthly goals? What are your goals for the month of September?