Medina Half Training: Week Four

We are officially a quarter of the way done with this training schedule, and I’m surprised with how quickly it’s going by. I usually don’t feel this way until 12 weeks in, but maybe that means the rest of winter will go by quick as well.

This week was supposed to be my scaled back “easy” week and I took advantage of it for almost all of the runs. I started the week with Body Fusion, but it was a lot harder than a normal. We had a sub, and she had a completely different set up than our normal teacher. It seemed to be a lot more strenuous on my body and my arms were sore the entire week. We also had less time for yoga, which is something I definitely needed.

Tuesday, I ran 3 easy miles on the indoor track. I was incredibly bored and was counting down the laps until I could finish. I’m crossing my fingers it’s my last Tuesday of indoor running, I desperately need outdoor evening runs again.

Wednesday I was back on the track and knew I wouldn’t last another easy day of running. So I decided to run a little faster each lap. My first “quick” mile was in 8:20, thinking it was a fluke, I tried again and ended up with 8:17. At this point I decided to turn it into a semi speed workout and go for one more, and ended up with 8:18. I followed it up with a cool down mile and luckily didn’t feel too worn out. I finished up 5 miles in just over 42 minutes, not bad for an accidental speed day.

Monday: Body Fusion Class – 45 minutes of lifting/abs/squats & 15 minutes of yoga

Tuesday: 3 Miles

Wednesday: 5 Miles- 1 Mile w/u-8:50, 3xMile Repeats- 8:20, 8:17, 8:18, 1 Mile c/d-8:48

Thursday: Off

Friday: 3 Miles

Saturday: 3 Miles

Sunday: Off

Total Miles: 14 Miles

My weekend miles started a day early, when I ran after work on Friday evening. Elayna brought her puppy Ella over to do a training run for the Love-A-Stray 5k coming up in April. The weather was perfect and the sun was just about gone, but it felt great to get some miles done outside after work. We ended up with 3 miles around the neighborhood and little Ella kept up the whole time. She may just win her AG in her first 5k.

My new running partner

My new running partner

Then I finished up the weekend with a short run on Saturday morning. The weather wasn’t as warm as Friday night, but it was still a decent temperature before the snow started. Unfortunately my legs and body just couldn’t get on the same page, and I almost struggled to get 3 miles in. I’m hoping it’s because I ran the night before so my body didn’t get to recover enough.

Overall the week was pretty easy and a nice way to step back from training. Instead of a weekly fact on Type 1 Diabetes, I want to recap each quarter of training to see how I’m doing and what needs to be improved.

Mileage- 57 miles completed, which is a little lower than where I should be. Mileage will definitely pick up within the next 4 weeks of training, so that shouldn’t be an issue. I’ve also not been running as many days as my training says. In high school and college I would run 6 days a week, something that easily led to injury. Now I’m running 3-4 days a week, partially because of free time, but also because I have FOGI (Fear of getting injured). Eventually I’ll get between 4-5 days a week, but I don’t want to hurt myself in the process.

Body Fusion- Such a good decision! I feel so strong and fit since I joined this class. Not only am I seeing a difference in my arms and back, but my legs are toning up quicker than usual too. I’m only hoping this will lead to stronger and faster runs!

Left: Before, Right: After 2 Months

Left: Before, Right: After 2 Months

Diet- As I mentioned last week, my eating habits have become a main focus this time around. I want to make sure I’m fueling my body properly, so I’m not miserable while running. I’ve been doing a great job of hydrating so far, and the food I’m eating is about 75% healthy.

Cross Training- Outside of Body Fusion I wanted to sign up for yoga again. However, something always ends up happening the same time as class and I never make it. I’m hoping over the next four weeks I can get back into yoga. If I can’t make class, I want to find time to watch my yoga DVD at home.

4 Week Goals

  • Run an additional 75 miles-Double digit long runs means more miles
  • Run 4 days a week, each week
  • 1 hour of yoga, either at home or at class, each week
  • Get back to cycling
  • Hit 8:00 mile repeats
  • Raise $250 for Team JDRF


Who’s excited to have daylight after work again? Have you ever run with a dog, did they keep up or was it a struggle?


2 thoughts on “Medina Half Training: Week Four

  1. Katie O. says:

    Great job on your training this week. The before and after of two months of body fusion pictures are amazing! I feel like like I struggle just just to get my half marathon training in for the week and maybe one yoga class.

    Food habits are, without question, the hardest part of a healthy lifestyle for me. I’ve come a long way with hydration but my self control around not so healthy things (pop tarts, anything with cheese) could use some work.

    Keep it up!

  2. jeri says:

    Ugh, FOGI, I hear ya there! Great week of training. Keep on top of that injury prevention and your March goals will be accomplished too! Also, can I have some of your upper body muscles?!? kthx

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