And thus concludes week 4 of training!

The basics:

Run designation: long, easy pace

Distance: 5 miles

Intended pace: 11 minutes per mile

Actual pace: my Fitbit said 10’52” average and the treadmill said 11’08”

How did the run go?

It was supposed to rain all day.  It rained before I went to the gym and it rained after.  It didn’t rain while I was actually on the bloody treadmill!  Of course!  Oh well.  The run was fine, I felt fine, my foot didn’t cramp up, and this means I’ve taken nearly 7 minutes of my 5 mile time since last year.  I’ll take it.

Starting next week the long runs will becoming longer by the week until a slight step down in week 8, which I might swap with week 9.  I am running a 5 mile race on the 19th of August and it will be easier to tack on an additional mile after instead of 3.  It all depends on how I’m feeling and what else I’ve got planned for those weekends.

Cumulative distance thus far:

Overall distance for week 4: 17.05

Overall distance for week 3: 18.15

Overall distance for week 2: 14.08

Overall distance for week 1: 12.70

Yesterday I went to Stirling with Steph and walked around.  By the time I got home I’d walked nearly 11 miles.  I wasn’t too tired, so I headed out to do my 3 mile run, swapping yesterday and today’s run.

The basics:

Run designation: easy

Distance: 3 miles

Intended pace: 11 minutes per mile

Actual pace: 11’14”

How did the run go?

Besides the sun that was in my face the entire way back, it was a great, quick run.  I wasn’t really tired and I felt pretty good for the duration of the run.  I was pleased with the run overall.

 

Today was another story.

I was tired, I hadn’t slept well, and my legs were aching.  I ran some errands and then went to the gym to do upper body work and run.  It was quite windy and threatening rain, so I figured the treadmill was my best bet today.

The basics:

Run designation: steady

Distance: 4.5 miles

Intended pace: 10-10:30 minutes per mile

Actual pace: 10’34” average

How did the run go?

I’ll be honest.  I wasn’t all that happy with this run.  I was tired and I had to make myself bargains to finish.  My foot kept cramping as well, and that just made me feel frustrated.  I was thrilled when it was done, and I was able to come home and take a long hot, epsom salt bath and read.

One more run for this week on Saturday and then it will be one full month of training down!

 

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.

 

And we’ve come to the end of week 3!  Horray! 🎉  And just 3 months until the Royal Parks Half!  🎉

The basics:

Run designation: easy, long

Distance: 6 miles (6.13 miles in actual distance)

Goal pace: 11 minute miles

Actual pace: 11’49” on average 😞

How did the run go:

My second mile was the best mile (as usual) and was the only one that was really close to goal pace.  I felt really slow and sluggish and I blame the warmth, the wind, and the fact I hadn’t been feeling well yesterday and just didn’t have any energy.  However, I persisted and carried on and finished the run, despite wanting to just stop by mile 5.

Also, I’ve finally got my fundraising page up and running.  It still needs some tweaks, as I’m having trouble getting pictures and whatnot to load, but you can donate!

Cumulative distance thus far:

Overall distance for week 3: 18.15

Overall distance for week 2: 14.08

Overall distance for week 1: 12.70

Today’s run was much better.  I wonder if there is a correlation to listening to my favourite person in the world and my mindset?  Granted, I was only listening to him at the very beginning of the run. . . .

The basics:

Run designation: easy

Distance: 3 miles

Goal pace: 11 minutes per mile

Actual pace: 10’25” on average!

Weather: irrelevant as I was on the treadmill

 

How did the run go?

After doing my upper body workout, I jumped on the treadmill.  I figured it was easier than going home and putting my stuff down and then I’d procrastinate so. . .  The run went quick, I felt good and “fast,” and it really helped improve my mindset over some of these less than stellar runs as of late.

Tomorrow is meant to be a rest day, so I’ll be back with my long run update on Saturday!