Half marathon training Week 4 Run 1

Welcome to week 4!  Week 4 means changes in 2 of the 4 runs.  The 4.5 milers now require me to pick up the pace a bit and try to maintain a steady 10-10:30 min/mile pace.  Eeeek!  Considering that I’ve barely managed 11 and change lately, this felt daunting, if I’m honest.  So. . .

The basics:

Run designation: steady

Distance: 4.5 miles

Goal pace: 10-10:30 minutes per mile

Actual pace: 10’50” on average (So, better than I expected!)
And for once, Runkeeper said that my run was the fastest of it’s type rather than 17 or 35th fastest, which always seems so passive-aggressive!

 

How did the run go?

Actually, it went better than I expected.  I feel like I have two default speeds when I’m outside: too fast or too slow!  I had a very hard time keeping in the 10-10:30 range.  I often looked at my watch and was at 9:40 or 11:00.  So I definitely need to work on my pacing.  Had I been on the treadmill, I could have set it to 10:10 or 10:20 and just kept at that steady pace, but outside when the wind is in your face, and the terrain undulates every now and again, not to mention dodging pedestrians and cyclists, it’s not that easy (at least for me)! I also think had my first mile not include my warmup, then I’d have been closer to goal pace.  So, I either need to suck up those 5 minutes, or warm up before I start my tracking.  Food for thought.

 

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