Today’s raffle winner is Molly G! Molly, I’ve e-mailed you for prize selection.
There are still plenty of rad prizes available in the Team ASPCA raffle! I’m a little less than half of the way to my fundraising goal of $2300, so please donate if you can!
Now I’ll catch up on weeks 3 and 4 of half marathon training. These weeks were…okay…
Week 3
what was supposed to happen what actually happened
Mon – 4 miles easy, strength rest
Tues – 8 x 400 w/ 200 recovery, 4 miles easy, strength
1/2 mile w/u & c/d
Weds – cross train walked 50 minutes
Thurs – elliptical, BodyPump elliptical, BodyPump
Fri – rest rest
Sat – 8 miles 8 miles
Sun – rest rest
I missed my workout Monday evening because of our fantasy football draft. You have to have priorities, you know :) I knew if I ran intervals Tuesday as scheduled I wouldn’t be up for strength training, and strength training is really important to my plan to prevent any further trouble with my IT band, so I made up the four miles from Monday on the treadmill and did my strength routine.
For the 8-miler on Saturday, my goal was to run the entire thing without taking any walk breaks, and I did! I even took a gel and drank my electrolyte drink while jogging. I was feeling a little sore from BodyPump on Thursday, so to keep my focus I kind of ran fartleks. I would choose a landmark and “run strong” until I reached it, then recover by jogging more slowly until I could pick up the pace again. I wasn’t necessarily trying to go faster, but by focusing on my form and really using my legs, I naturally go a bit faster. My average page over 8 miles was 12:05 minutes/mile, which is really great for me!
Week 4
what was supposed to happen what actually happened
Mon – 3.5 miles easy, strength 3.5 miles easy, strength
Tues – 10 x 200 w/ 200 recovery, 10 x 200 w/ 200 recovery,
1/2 mile w/u & c/d 1/2 mile w/u & c/d
Weds – cross train walked 30 minutes
Thurs – elliptical, BodyPump elliptical, BodyPump
Fri – rest rest
Sat – 9 miles 4 miles
Sun – rest rest
Monday’s treadmill run was progressive – 1 mile @ 4.8, 1 @ 4.9, 1 @ 5.0, and 1@ 5.1. I know that’s not very fast, but treadmill running still seems harder to me than outside.
Tuesday’s intervals were actually supposed to be on a hill. I ran a hill alright, Leona Canyon Trail – up a giant hill on the way out, and downhill the whole way back. I actually hiked a few of the recovery portions on the way up, and had to watch my footing really carefully on the way back. It was a beautiful, peaceful trail, but much better suited for a hike than running intervals!
That weekend we went to Reno, and I planned on running 9 miles along the river, which I’ve done before. The path along the river there is really quite lovely. Thing is, I had a little too much wine the night before, and stayed up too late, and slept really poorly, and felt pretty wretched that morning. I set out for the run regardless, telling myself that I could go 8 miles or even less if I wasn’t up for it. I had a wedding to attend that afternoon, and I wanted to be decent company instead of a tired mess. Upon my first few steps it was pretty apparent that I was feeling terrible, and I didn’t want to push it or get sick, so I only ended up going four miles. I was glad that I listened to my body and didn’t push it too hard, but mad at myself for not preparing properly to do a long run. Since I’m training for this half marathon with Team ASPCA I feel more responsibility to train properly, so I felt like I was letting myself AND the animals down.
The Vegan Weight Watcher 
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