RECOVERY was my game this week. So from last week’s post I noted on Saturday and Sunday I had a terrible head cold. Well, it happened to be just a nasty viral cold that kicked my ass. I went to work Monday, which was an exhausting double shift but took a 40 minute nap in between. I stayed home and slept all Tuesday. On wednesday I went to work and finally forced myself to run. This run was excruciating and slow, but I did it and felt OK after. I knew I could, I knew my body was in shape for it I just had to overcome the exhaustion and be comfortable with the slower pace. REMEMBER a 4 mil run is still 4 miles no matter the pace.
This cold was a 24 hour pounding headache and exhaustion like I’ve never felt before. I tested negative for everything, Influenza, steep , sinus, ear infection….everything, just a virus that needed to take its course. In addition to the massive headache I had the typical runny nose, scratchy throat and earaches. I was popping the ALEVE, DayQuil and NyQuil PLUS sleeping right next to a warm vaporizer. I managed to still get 5 runs in just not what was scheduled or what was expected. My main goal was to get out there, sweat it out and do what my body could do.
So naturally I was most nervous about the 7 miles long run Sunday, could I do it…could I make it. I did not want to set myself up for failure so I set a goal of just running for on 1 hour. Typically this puts me at 7, but knowing I would be at a slower pace, I just wanted to reach the 60 minutes of continuous running. So I set out with this goal in mind…and I DID IT…I ran the entire 7 mile. I am happy with how I rested and recovered this week, sometimes listening to what your body needs is best.
Here is my week 4 running schedule.
Week 4 :
- Monday: Stretching and Strength Training- REST actually took a 40 minute nap in between jobs!!
- Tuesday- 3.5 mile run-30 minutes of 21 day Upper FIx and REST!
- Wednesday-35 minute tempo- 4 miles
- Thursday- 3 mile run and stretch- 18 minutes of temp on elliptical then 21 minutes of 5-k pace
- Friday Rest- rest- 4 miles
- Saturday-3 Mile- 3 miles under 5k pace(7:50)
- Sunday- 7 miles- 7 miles, slower but finished with a pace of 8;52, for 1:02.30
And here is this weeks running schedule, week 5 of half marathon training.
- Monday- Stretching and Strength Training
- Tuesday- 4 mile run
- Wednesday-7 x 400 at 5k pace
- Thursday- 3 mile run
- Friday Rest- Rest
- Saturday-3 Mile
- Sunday- 8 mile