Week 4 Half Marathon Training

Week 4


Plan miles: 13 miles running plus some cross/strength training.
Actual miles: 19.94 miles in 3:20:49 with no strength training and two days of cross training (40 minutes on a stationary bike, 11.6 miles and walking 1.5 miles in 22:30- not counted in total for miles though)

My longest run was supposed to be 6 miles per my plan and my longest run was 7.5 miles.  That was a decent group run with 5 other friends.  The first 5 miles all 6 of us ran somewhat together in 4:1 intervals (4 minutes running, 1 minute walking).  Then we stopped for water because that was one loop of the park.  We all headed out again.  2 turned back after a little over .5 miles to get another mile.  1 wanted to do the whole loop 4:1 again.  The other 3 of us did 3:1 intervals and the goal was 3 miles.  I was getting tired though so I turned in a bit early and made it 2.5 miles instead of 3 while they continued on.  It was probably better for them anyways; they sped up once I broke off.


I figure doing run/walk intervals I can stretch it longer, so it's ok that I went more than the plan called for.  And I'm starting to learn the signs from my body that it's been enough.  That's part of the reason I turned around and cut out .5 miles.  I am starting to figure that my knee is where I'm going to feel it the most.  And my knee was starting to hurt.


When I first started running the loop around the lake with Colleen, my knee would hurt quite a bit by the end.  I had completely forgotten that until today and realized- I didn't even notice that my knee has stopped hurting when we run the distance of the loop.  (We try to get out about once a week and I haven't felt it in a while now.)  That's definitely proof I have made progress!


Clothing wise (on the long run), I thought it was going to be pretty cold so I bundled up in layers.  But I ended up starting in my purple shirt with thumb holes, a short sleeve shirt and my arm warmers underneath, my running tights with shorts over, wool socks, a hat, and gloves.  And by the end of the first loop I had peeled off even some of those layers.  No more hat, gloves, or purple shirt.  I was running in just a t-shirt and the arm warmers.


Mileage on shoes
Teal: 323.5 miles
Purple: 15.7 miles


Next week is going to be lower as far as total miles.  I already know I won't be able to work out at all on Monday or Tuesday.  But I probably could use the rest after the run today.