Half-Marathon Training Week 4

I really can’t believe my half-marathon is next weekend. Not this coming weekend, but next weekend!

I guess time is doing it’s thing… and at a rapid pace.

I can see the light at the end of the tunnel, and since we are so close to the race date, I have plenty of motivation to get through the rest of training. Overall, I am feeling good, but I have mixed up my plan a bit. You can read the details below!

In case you missed them:

• Half-Marathon Training Recap: Week 1

• Half-Marathon Training Recap: Week 2

• Half-Marathon Training Recap: Week 3

Okay, let’s break down last week’s runs!

Half-Marathon Training: Week 4 Recap

Please keep in mind that this is a six week half-marathon training plan I came up with on my own, specifically catered to what works best for me. Feel free to take a look in the archives for my first half-marathon training plan (you will find the section under the Fitness Page) that lasted a duration of ten weeks if you are looking for something closer to a beginner level.

The plan…

What I did (Week 4: September 29 – October 5, 2014)

• Monday –  4 miles

I took Roadie on my first training run of the week. He has been extra stop-and-go and sniff happy lately, so I really just take him for his own benefit of getting outside. I leashed him up and set out for a new loop of four miles.

It was a pretty run, but not the best. A bug flew INTO my eye within the first two minutes. It didn’t feel great, but I pushed through.

Stupid bug.

We took a new running route and got stuck trying to cross the street. I also let Roadie rest for a good while half way through. It was warm out.

Basically, I gave up all hope of a decent time on this run.

Distance: 4 miles

Time: 41:40 mins.

Pace: 10:24 min./mile

Oh, and I finally got the bug out of my eye three hours later. Good times.

Recovery:

I already shared this meal last Tuesday with you, and once again, I swear it tastes better than it looks.

Amy’s burrito topped in salsa with a side of blue corn tortilla chips.

• Tuesday –  strength training

My Tuesday started early with a 6:30 a.m. workout at Xtend Barre.

The class was challenging and had me shaking the entire time. Loved it!

Recovery:

Veering off from my normal spinach and feta wrap, I ordered the reduced-fat turkey bacon breakfast sandwich on a whole wheat English muffin and a skinny vanilla latte at Starbucks afterwards.

• Wednesday –  3 miles (easy pace)

(I switched Wednesday and Thursday’s runs.)

I started this run thinking I would complete all 5 miles. In fact, I brought Roadie for the first two and then dropped him off to finish the rest. I even tried the leather leash approach a lot of you suggested.

I wasn’t feeling all that well (seasonal allergies/cold?) and was pressed for time to catch something I wanted to see streamed live online. Right around the halfway mark, I decided to call it a night, head back to the house, and save the 5 for the next day.

Distance: 3 miles

Time: 29:58 mins.

Pace: 9:59 min./mile

No harm, no foul.

Recovery:

Craving sweatpants and comfort food, all I wanted was a grilled cheese sandwich dipped in tomato soup. Lucky for me, we had this box of Pacific Organic Roasted Red Pepper & Tomato Bisque soup ready and waiting.

(I ended up saving half of my bowl for later, but enjoyed every soaked into soup bite of the sandwich!)

Hands down, one of my favorite combos. Ever.

• Thursday –  5 miles (tempo run)

I put on my big girl pants Thursday afternoon and set out for a 5 mile Tempo Run, sans Roadie. It was kind of nice to run solo.

I made it through at a decent pace and was more than ready for lunch when I got home.

Distance: 5 miles

Time: 46:49 mins.

Pace: 9:21 min./mile

Recovery:

I have been on a huge soup and salad kick this week!

Baby spinach, yellow, red and green peppers, cucumbers, carrots, tomatoes, feta with a beef and barley vegetable soup.

I also enjoyed a slice of whole wheat toast smeared in seed (and chocolate seed) butter.

I have been loving those SuperButters something serious!

• Friday – REST

I spent my entire Friday morning reading blogs and answering emails. Thank you to all who comment and link up to Friday Favorites every week! <3

After lunch, I cleaned the entire house from top to bottom. Then I studied. That’s literally what takes place every single Friday these days.

• Saturday –  REST

I planned to knock out my long run for the week Saturday morning, but it was cold and rainy and I’m a wimp. I decided to hold off until the next day and stayed indoors while stretching and foam rolling in-between chores and study sessions. Okay, fine. Repeat episodes of Friends. Whatever.

Then Scott and I went to a wedding and spent a couple of hours dancing… does that count for anything?

It totally should.

• Sunday –  10 miles

I only had a two hour window to complete my 10 mile run on Sunday. Getting right down to business, I threw a white bean chili on the stove to simmer while I set out, ate a Gu Chomp, and didn’t look back.

I had Roadie by my side for the first two miles, then dropped him off to complete the remaining 8. He wasn’t too happy, but I figured two was better than nothing. (Spoiled much?)

I quickly chugged some water, took a small bottle with me and zipped another Gu Chomp into the back of my hoodie. I was looking forward to it at around the 7 mile mark.

I was sick of carrying my phone after a couple of miles and put it in the same zipper. When I went to grab my phone to change my playlist, I must have knocked the chewable out because it wasn’t there when I went to grab it on my :45 stretch break. I pouted quite a bit.

Who knew something so little could get me (mostly mentally) through miles and miles? It’s the little things.

I finished in good time and was proud of myself for getting through the run on my own. I have never run this long without a running buddy!

Distance: 10 miles

Time: 1:33:54 mins.

Pace: 9:23 min./mile

I’m still not confident that my pace tracking is accurate, but I’m proud of it, nonetheless. I might just be on track to hit the half at the two hour mark!

Recovery:

Once again, (thanks to a pre-packaged soup) dinner was a no-brainer. This time there was more cooking involved with the addition of ground turkey, quartered artichoke hearts, and three extra hours to soften the beans.

Running out of time before my volunteer small group, I didn’t let the beans fully finish cooking, but it was still good!

I had a bowl before I left and ate another when I got home. Yummy!

Week 4 Thoughts

I have to look back on all of my training weeks so far and smile. The plan I put together isn’t very forgiving and doesn’t leave much room for slacking. I am happy to report that I have stayed on schedule, even on the days I didn’t really feel like running.

At this point, I am ready to knock out my last long run before the race and kick some booty!

***

Question of the Day

• Is it anywhere close to soup weather where you are?

I had a laugh over the weekend when I saw status after status from my Florida friends mentioning the “cold” weather. It was in the low 70’s.

It makes me giggle, but at the same time I remember being there and breaking out the boots, jackets and jeans as soon as it dropped lower than 80. You have to take advantage of any type of chill while you have it down there! Currently, it’s in the 50’s and 40’s here. I think I would rather have the 70’s. Still not ready…