SFM Training: Week 4

My legs are finally coming around after 3 weeks of lots of slow runs.  I was able to pick up the pace on a few runs and finish off the week with a strong, consistent long run.  Can’t ask for much more right?

May 1160 May 1249

Monday
rest

I decided to make Monday my rest day and took advantage of the Memorial Day Holiday by relaxing and having some friends over!

Tuesday
8 GA

Standard Tuesday team lemon run club!  I got there early enough to run 3 miles before and my legs FINALLY felt great.  I went with it and pushed the pace a little bit and enjoyed the cool rainy weather we had that night.  I ran 5 with the group after and ran with a couple friends which was great too.  I was so happy to finally have had this run!

8.0 miles/1:07:15/8:24 avg pace

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Wednesday
4 easy

National Running Day!  I could NOT get out of bed this morning, but lucked out with a run after work.  My legs were heavy but after my great run the day before I didn’t care and was just happy to be running.

4.2 miles/38:35/9:11 avg pace

June 020a

Thursday
11 ML

Instituted my must get out of bed plan, and got up early to meet Kristin to run!  This was my first mid week medium long run in a while so I was happy to have some company.  She ran just over 6 with me, then I added on some more miles to get 11.  We started off easy and picked up the pace as we went, then I picked it up more on my own.

11.0 miles/1:37:41/8:52 avg pace

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Friday
8 GA

My schedule called for a tempo run, but I decided that since I was going to run a harder long run on Sunday with the half marathon, that I would just run a GA run instead.

Met up with Kristin for a morning run again – running buddies are the best!  We started off running and weren’t intentionally trying to go slow so we laughed when we saw 9:40 for our first mile.  This run was exactly why I say never judge a run by the first mile.  We just kept running and although I wasn’t feeling great, I hoped my body would come around.  We decided to go 4 out and turn around and pretty soon we had picked up the pace without really noticing.  We finished 8 feeling MUCH better than when we started.  Sometimes those morning runs just need some extra warm up time.

8.0 miles/1:11:20/8:55 avg pace

June 033a

Saturday
6 easy

I met up with Kerry for an early rainy run at the Lafayette-Moraga trail.  We chatted away for the entire 6 miles!

6.0 miles/1:00:51/10:08 avg pace

SJR1

Sunday
13 long

See Jane Run Half Marathon!  Overall a good day and strong run.

13.1 miles/1:50:47/8:27 avg pace

Total for week 4: 50.3 miles

Now that I have sat here and summarized my week it’s so much better than I thought!  I had some great runs and definitely should be happy with the week and the half marathon.  Maybe I will even throw in some speed work this week!  Maybe.

8 weeks to go!

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4 Responses to SFM Training: Week 4

  1. marlene June 6, 2011 at 11:33 am #

    Definitely looks like a good week to me. You’re back! :)

  2. Michelle June 6, 2011 at 12:34 pm #

    Looks like you had an awesome week and you dominated your half marathon. One day I hope I’m as fast and consistent as you!

  3. Corey @ the runners cookie June 6, 2011 at 1:17 pm #

    What a great week of training! You definitely mixed it up with a trail run and a half marathon! It’s nice when you need to take a rest and you know you’re coming back a little slow (naturally) but then can finally feel the speed back in your legs again.

  4. amanda@runninghood June 6, 2011 at 2:41 pm #

    Wow, you race a lot don’t you? I’ve been reading your blog here and I see you did back to back marathons. Do you think you’d do that again? I’m contemplating it but really want to be careful not to make a rash decision. :)

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