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This week in running: week 4

Posted Sep 10 2012 6:30am
This was the week where things started to feel right in my half marathon training. I'm getting used to running at 6:30 p.m. on Tuesdays and Thursdays (it's still miserably hot, but I know what I'm dealing with) and 7 a.m. (GAH!) on Sunday morning.
Tuesday
 
This was our first night of intervals, and I loved them! I'm not sure if it's because I haven't done them in awhile, I'm crazy or it just broke up the monotony of just running. 

Our coaches split our group into fast runners and the not-so-fast runners. I know this is shocking, but I was in the not-so-fast group. We did an easy run down to an area with a circle sidewalk, and then the intervals started.

The interval site

I think there are fancy ways to write this, but I don't understand it, so I'll write it the only way I know how: we did 5 sets of 1 minute hard/2 minutes recovery, 5 sets of 30 seconds hard/1 minute recovery and 5 sets of 20 seconds hard/40 seconds recovery.   

Overall, it was just 50 minutes of fun. It was a challenge, and I did end up walking some of the recovery times. But, I felt like I pushed hard and got in a great run.   

Distance: 4.2 miles Thursday  

This week is full of new running things. Today, it was a tempo run. I remember these pesky tempo runs from last training cycle, and I remember not liking them. It's hard to pick a faster pace to maintain for a sustained period of time ... well, it is for me at least.

The plan: run a 10-minute warm up, do a 16-minute tempo run, and then do a 19-minute cool down run. 

As much as I don't like tempo runs, and as bad as I think I am at them, I think this one went pretty fabulously. Granted, my faster time was only about 30 seconds faster than my warm-up time, but it was faster. I'll take it as a starting point. 

Happy after a decent tempo run

Distance: 3.6 miles Sunday In my fogginess early on Sunday morning, I thought someone was taking pictures outside. It was only after I threw my clothes on and ran out the door in less than 10 minutes that I realized this was lightning. Morning person I am not. 

Another thing I am not: a lightning person. I'm frightened of this stuff in a serious way. But, since I was already awake, I headed to running group anyway. Being in Florida, a thunderstorm where I live doesn't mean lightning 10 miles away.

But, I didn't think the continued lightning and then the pouring rain on the way there were a good sign. 

I arrived at Fit2Run , our meeting spot, in the rain. I ran inside the store (thank goodness we have it) and found exercise stations set up around the store. We couldn't run due to the lightning (thank goodness the coaches are smart and safe about this), so they set up some stations throughout the store for our workout. We did lunges, push-ups, dips, crunches, squats and climbed stairs for a minute at a time before rotating to the next station. After 20 minutes, the coaches decided it was safe to try and run.

We headed out to tackle a 5-6 mile run (depending on the weather). Unfortunately, it got cut to 2.5 miles. As my running buddy and I were running toward the rest of the crowd, a girl came running back at us saying that rain was coming down in a sheet ahead (and we heard scary thunder rumblings). We promptly turned around and booked it back to the store ... with everyone else on our heels. We then promptly went to breakfast and talked running.

I'm hoping to make up some miles tonight.
Distance: 2.5 miles

How was your week in running? Did you run intervals? A tempo run? What is your favorite? Any thunderstorms that prevented getting a run in?
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