Monday, February 6, 2017

American River Parkway Half Marathon Training Week 4: 1/30-2/5

Week 4 of training has been good! I was worried at one point since I missed a workout due to a sick kiddo but thankfully I made it up the next day. I'm happy I hit my paces and also got in two days of cross-training.

Here's a recap of last week's workouts following Coach Dawn's plan:

Monday 1/30 - 
Scheduled: Cross Train
Actual: Short Surge/Kamagon Ball workout. If you missed my review of the products you can check it out here.
Tuesday 1/31 -
Scheduled: W/U 10 min, 6x45 sec. @7:35-55 pace w/ 2 min recovery, c/d until 5-6 miles
Actual: w/u 10 min, 6 x 45 sec. (7:01,7:31,7:01,7:05,6:59,7:05), c/d until 6 miles
Wednesday 2/1 -
Scheduled: 30 minutes @ recovery pace Or active recovery - hike, walk, bike.
Actual: 3 mile run and 1 mile walk with a friend.
Thursday 2/2 -
Scheduled: Cross Train
Actual: Great Kamagon Ball workout - Hiit and upper body from DVD.
Friday 2/3 -
Scheduled: 2 miles at 9 min/mile with a few strides then 2x1 mile @ 8:25-35 w/ 2min rest in between, 2 miles easy
Actual: Unplanned rest day due to a sick kiddo at home.
Saturday 2/4 -
Scheduled: Rest
Actual: Made up Friday's workout. 2 miles at (8:51,8:54), 2x1 mile at (8:28, 8:28) w/ 2 miles easy. Very happy I hit my paces.
Sunday 2/5 -
Scheduled: 9 miles total - 8 miles easy, then 1 mile @ 8:20-30
Actual: Total of 9 miles. 7 with a friend and 2 miles solo. I got my last mile in at 8:15!

As to the weekend, Saturday started with my makeup 6 mile run. Then it was off to 5 year old's basketball game. Little C's game was good. Only one game today since we wanted 7 year old to rest due to being sick. 
We did some errands and with the rain, the rest of the day was spent indoors and we had game day for the kids. We played some Chinese Checkers and they played a bunch of chess with Daddy. 

Sunday started out with my 9 mile long run. Ran with friends and the company helped a lot! Ran 3 with one friend and with @thespeedysurgeon for 7 miles.
Went on a short family hike after lunch.
Check out all of the turtles we saw at the arboretum.
 The boys also played outside with a friend right before the SuperBowl.
That pretty much sums up my week! Linking this post up with HoHo Runs and MissSippiPiddlin for their Weekly Wrap. 
Have a great week!

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