Sub 1:25 Files Week 4

me running

Training Log Week 4:

This week was about dialing back the intensity and mileage. I’ve been go go going (with running and life) since early January. I’ve had 3 successful and quality weeks that it was time to take a step back week before I hurt myself.

Monday: Easy 6 miles with Alexis
Tuesday: Easy 10 miles
Wednesday: 12 Miles with 10X 1 minute hard+1 mile jog
Thursday: Swim 1 hour
Friday: Easy 10 miles with Skip
Saturday: Race 3 miles Average 6:24 pace, total miles 10
Sunday: Long-Run Average: 7:55


My easy runs were just that, easy. On Thursday, I decided to get in the pool versus run. My body needed a break from the miles.

Workout Wednesday: On Wednesday, I chose to do a Fartlek. I’ve been busy this week with life and have been getting anywhere between 6-7 hours of sleep. That works for a lot of people but not me and my body just felt exhausted.

I felt flat the entire run and it was as if my body couldn’t move any faster. My “fast” was around 6:30 pace (over/under .15 for one minute).  At first, I was tough on myself, but I realized I’d done a similar workout in December and I averaged 6:40 pace  and felt on top of the world. So I know I’m making progress.

Race: 19154 2 Mile 19:14 (6:24 pace)

This was supposed to be a 5k, but the course was short. At the start, I heard from another local race director, the race was short, so I wasn’t surprised. I was happy it was at least 3 miles. Anyway, I didn’t feel great and the course was challenging, but I was able to get a fast race in. It’s about 10 seconds per mile faster than last time I ran a 5k and I’m confident I would have snuck under 20 in a 5k. My splits were 6:22, 6:19, 6:30. The last mile was challenging.

Sundays Long Run: 14 Miles averaging 7:55 pace

The goal was to negative split. On Sunday, I woke up on the wrong side of the bed and couldn’t shake it. I didn’t feel great and I wasn’t in the mood to run at all, let alone a long run. I was able to kind of get out of a funk and the run went a lot better than anticipated. All of my miles during the second half were 7:51 or faster and my last mile was 6:52.

Next Week? 

Next week, I’ll be going on a mini trip to Hilton Head and running the Hilton Head Half Marathon. Usually, I like to escape the winter in either January or February for a week, but we haven’t had much winter weather this year. I’m looking forward to just relaxing and racing.

Posts from the Week:

Fun Run Box Review

Hoka One One Arahi 4 Shoe Review

I’ve also added a Discount Codes Page to my blog.

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport.

Questions for you:

How was your week of training?

Do you have any Hilton Head Recommendations?