I run for my health, I run for my family. I run for the wind in my face, the cold air in my lungs and the fiery burn in my legs. I run for friends and family that have passed and will never feel that sense of accomplishment again. I run for the paralyzed and amputees that would give up everything to use my legs for one last run. I run for the sick and weak who pray for enough strength to get out of bed everyday. I run because I never know when it will be my last.

Sunday, June 23, 2013

Week #4 Recap

*This week was my first "easy" week in my 4 week training blocks of (Build-Build-Heavy-Easy). I got some tattoo work done on Monday so it altered my training plan a bit but I was still able to fit in the majority of my plan since it was an easier week.

Weekly Mileage: 16.93

Monday Rest Day

Tuesday Rest Day (no speed work on my easy weeks)

Wednesday was an early morning 4:00am 5 Mile Relaxed Run, felt good I used the Zone 2 cardio training again and had to alter my arm stride a bit to avoid rubbing on the new tattoo but overall it felt good and my pace at 
Zone 2 seems to be getting faster Average pace was 8:47. This was also my first run in the new Brooks Pureflow 2 running shoes. They felt great still very happy with the line and impressed with the few small changes they made from the first version.

 Thursday was supposed to be another 5 mile relaxed run but I had to cut my run short that morning. I finished 2.8 miles at an average pace of 7:58 and the got an Ab workout in since I had to cut the miles short.

Friday Rest Day (should have got another Ab workout in this day but it was a very busy week)

Saturday Rest Day -this was supposed to be my long run day but we had a garage sale and the kids woke up early with fevers so I had to move it to Sunday.

Sunday I got out there late morning it was sprinkling but muggy, the first few miles felt sluggish but after about 5/6 I started to find a groove. I finished just over 9 miles with an average pace of 9:05. I am feeling so much more comfortable running in the Zone 2 cardio range it is still a slower pace than I prefer for long runs but it has reached a point where at least I feel like I am running again. I have also noticed after exerting myself my heart rate comes back down to normal very quickly (this and resting heart rate are the best signs of cardiac health)

* Going into my 2nd block of 4 week training I will be adding an extra weekday run to get my weekly miles up. I also really need to hunker down on nutrition as I still have not been able to get below 170 and want to be between 150-155 when Race time gets here.

* I also decided to try and run a 10k race in July so I have something to look forward to during all the training and a chance to get a new PR.
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