Posted by: Drew | August 27, 2007

Half Marathon Training Week 4: a recap

Mileage totals:

  • Weekly: 14.8 (boo, hiss…)
  • Monthly: 68.5
  • Yearly: 231.4


Scheduled for 3.5, but there were severe thunderstorms in the area so I stayed in and took a day off.  Promised myself I wouldn’t fret about it, but it took three days for me to feel comfortable (mentally) not running.

Scheduled for 35 minute tempo run.  It was raining, extremely humid, and I was feeling a bit worn down.  So I modified the run to be a 3 mile tempo run.  Put forth a consistent effort and finished in 26:57.


Scheduled rest day.  I considered making up my missed Monday workout here, but thought the better of it and kept it as a rest day.


Scheduled for three easy miles and strength. It was low/mid 90’s and very humid, my trainer suggested I take the night off and rest.  When I told her I’d probably go anyway, she proceeded to give me a leg workout that left me sore until yesterday.  I bonked in my workout, so I knew that I would probably be calling Cheryl face-down on the sidewalk, “come pick me up, please” if I went.  I decided not to overexert myself, and stayed in.  This did not take me any time at all to mentally get over.  I was beat, and knew that rest would help.


Scheduled rest day.


Scheduled for an easy 3.  Went out at 11 AM and decided to stay closer to home and run some neighborhood loops I hadn’t done in a while for a total 5-K run.  I went at what I thought to be an easy pace (body felt like I was turning 10:00 miles) and it turned out I was going a bit faster than I thought, as I finished in 27:07 (8:45/mile) for my second fastest 5-K time ever.  I did not feel like I was pushing too hard, and the effort honestly felt pretty easy.  This was an encouraging workout.


Scheduled for a 7 mile long run.  We had our fantasy football draft in the afternoon, so I missed the high 80’s heat.  By the time I left at 8:10 PM, it was down to 71 degrees and it felt absolutely wonderful.  I plotted a 7 mile course, and went out for my run.  I started out rolling miles at a 10:00 pace, and after about 2.5 my legs loosened up and felt very very good.  So I concentrated on maintaining a consistent effort and ended up increasing the pace a little at that time and again at around the 4.5 mile mark.  Hit the finish line at 1:06:15 (9:31/mile) and still felt great.  I know there is a great mental and physical difference between 7 and 13.1 miles, but this run (and how I felt both physically and mentally) was a huge ego boost in my quest towards my half marathon.  After yesterday, I’m very excited.

Big week ahead, with another track session (I will not get stupid tomorrow night, I will not get stupid tomorrow night…), and a soon-to-be record long run of 8 miles on Sunday.

Thanks for stopping by, see you out there.



  1. Way to go Andy!!! You should be excited after running 7 miles at a good pace & feeling like you could do more. You are well on your way to a successful half marathon.
    I know the feeling of taking a few days off in a row & thinking you just have to get out there. I have been known to pace the house in my running gear looking out the window every 30 seconds to see if it is still raining. It drives your dad crazy. There is just something that makes you feel like you must run. (perhaps a 13.1 mile race in the near future? Or for me, the fact that I want to eat a piece of pie later). It feels good to get out there and burn that nervous energy.
    Keep up the good work.

  2. Thanks for stopping by, San Diego.
    And you stay classy.
    And thanks for stopping by.
    But mostly…stay classy.

    Sorry, but that’s what your sign off makes me think of!

    Great job Andy! 1/2 marathon and then onto MARATHON in 2008! Yeah!

  3. What’s that from, Emily? Sounds familiar, but I can’t place it.

  4. It’s from “Anchorman”.

    I love lamp!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: