Week 4: August 17- August 23

Sorry this is a bit late, but better late than never. I am not sure if I just got busy or if I was too lazy to post this yesterday. Anyways, a summary of my week, I did reach my goal of hitting 50 miles. My workout this week was not ideal. I wanted to be about 5-10 seconds faster on each interval. However, I have to keep in mind that when i usually do mile repeats I have been on a track so that could potentially be a reason I did not hit the times I had hoped for. As the week went on, I trained normally, to end the week with a great long run. It was the best I had felt in a long time! I definitely gained a boost of confidence from the long run. So here it is folks:

Monday August 17:

am: 7.2 miles at 7:27 pace

pm: 3 miles, I forgot my watch, but I think it was around an 8 minute mile pace, I took DO, with me, so once again it was super easy and just to shake out my legs.

Tuesday August 18:

am: 60 minute elliptical

pm: 60 minute body circuit, this consists of a combination of weights and body work using the swiss ball, bosu ball, blocks, medicine balls, and a foam roller.

Wednesday August 19:

am: So I have decided I will not do my body weight circuit the day before a workout, I think I am going to switch the circuit to be done after my workouts in the afternoon. My plan is that this will help me legs to feel a bit fresher.  As for my actual workout the total was about 9ish miles with 5×1 mile repeats with 3 minutes rest. mile splits: 6:06, 6:01, 5:59, 6:12 (uphill), 6:13 (uphill)

Thursday August 20:

8 miles easy at 7:24 average pace. I didn’t fell normal on this run. Probably a bit tired from the workout.

Friday August 21: REST DAY

Saturday August 22:

It was such a great run, I just ran by feel and killed it. this run was the first run that I felt super relaxed and like myself. I totaled 14 miles in 1 hour and 40 minutes, my splits per mile are as follows, (Keep in mind this was not an actual “workout” I just went by feel.) 8:09, 7:41, 7:33, 7:07, 7:01, 7:05, 7:01, 7:01, 6:54, 7:00, 7:11, 6:55, 6:50, 6:37.Good DAY!

Sunday August 23,

Guess what… I was not feeling it today, maybe the long run hit me harder than I thought it would. I just ran super relaxed. It was super duper easy. I wanted to make sure I did the true definition of a recovery run. I believe I did great staying under control. I tend to push it when I do not like my mile splits. I am trying to learn from my past mistakes. I ended up running 8 miles at 7:52 pace.

Overall I thing this was a pretty solid week of running. I totaled 50 miles which is what I was hoping to run. Next week I will back it off a bit in my mileage. As Sunday progressed my leg started to hurt a bit, So I figured I am probably due for a down week. I want to make sure I stay healthy. The plan is to cross train for a few days. I see a massage therapist tomorrow, hoping he can help my leg feel better. I would still like to get in a solid workout towards the end of the week if my leg is not bothering me. I am trying to be smarter this time around. Instead of running through the pains thinking it will get better I am resting the legs from running and adding extra strength training and continuing with the good ole cross training routine.

Stay Tuned!

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