Hi guys hope you're all well out there, I've had a busy week and haven't been on the forum as much as I'd like to be, but here is my week 4 half marathon training recap:
Monday 12.5K Recovery
12.5K recovery run...? seemed like a bit of an oxymoron to me... but after last weeks speed intervals, I was very much looking forward to a long run ...and I'm sure the boffins at Nike know what they're doing?!
It was a cold evening around zero degrees (and falling). I set out on my usual loop, down to the seafront. For a cold night I was surprised at the amount of families out and about walking, most of them three or four side by side, taking up the entire width of the path as per usual. Completely oblivious to runners and cyclists that would like to pass.
About half way round my usual loop I spotted a runner that I see regularly on a Monday evening, he was just behind, about 50 meters or so. We both crossed the big road intersection and I approached another sprawling family, path hogging. I flashed my chest torch a bit, hoping they'd notice before I reached them... nothing...
a wall of people...
a busy road...
...my only valid option was nip onto the rough verge to the inside of the path, as I started to pass on the uneven ground a dog then bolted out from nowhere! The lead snapping tight before me, the dog was jumping (because of my chest torch, I think...) and ended up directly behind me! So I'm now stood completely still, wrapped in a tight thin black lead, stood uncomfortably close to a large puzzled dog owner... who shouted aaaaaaahhhh!! soooorrryyy maaaaatte! I stood there, bemused...
My regular Monday evening running acquaintance then shot past us all (sensibly) on the road ...he appeared to be wetting himself laughing! My only option to redeem any self esteem, was to quickly get out of this predicament that I was in. I ducked to the ground and slipped under the lead... The puzzled family looking on, completely bewildered.
I swiftly made a quick getaway. For the last third of the run I followed my running acquaintance back into Stubbington, as he turned off, he gave me a cheeky glance and a knowing nod.
12.5K done ...with some added humiliation endurance thrown in.
Wednesday 5.5K Tempo
The snow and ice have been a real hindrance this week, so I asked if I could use the (unused) shower at work. My request was granted! This opened up a whole new spectrum of daylight runs to me. Exciting stuff! I work out in the sticks, between Emsworth and Chichester. A beautiful sleepy part of the world, that is flat and very, very pretty.
Nike had set me the task of running this at a pace of 5:58 Per KM. The sky was blue, the sun was warm and the icy puddles cowered within the shadows. I took the most gorgeous route around country lanes, and farmers fields ( completely unplanned), through the beautiful village of Prinsted and around the beachfront (see pics) 5.5K and a good shower done, well within an hours lunch break.
Friday Benchmark Test
I had one of these benchmark tests in week one, it was the most horrible run I have ever done, bar none.
• 7 minutes warm up jog • 3 minutes flat out, hardest you can run • 5 minutes cool down jog.
Now, the mistake they made was asking me to run flat out, hardest I can run. because that is a red rag to a bull for me. That is a green light to my inner crazy, and in week one I did feel absolutely terrible after it. So this week I knew I had to be much more sensible, I had to pace myself over the three minute 'flat out run'. The snow and ice had been causing problems (for a lot of us), but my newfound midweek daylight options were now a saviour. I scoured google maps for a flat, uninterrupted run. The road to Thorney island Army barracks was the best local option for this run. A long uninterrupted road with a soldier holding a machine gun at the end of it, what could possibly go wrong...
I warmed up, I ran fast, I felt strong, I started to tire two thirds of the way through and I gave it everything in the final sprint. Afterwards I felt much better than the first benchmark test, I felt like a person in control of their basic faculties. The stats say I performed better than the previous benchmark test, I didn't get shot by a soldier, or break my neck slipping on any ice. The Nike plan is working...
Sunday 13.5K Long Run
Because I'd already run 12.5K this week, I kind of took this one for granted. it was in the bag already. I hadn't accounted for my music conspiring against me and only willing to play one track on repeat... After 40 minutes of that I decided to run without music! ...I also hadn't accounted for the stone in my shoe that after an attempt at stopping and searching said shoe, remained unfound. but none the less I proceeded grimacingly to enjoy the sunny -2 conditions this morning and came home proudly with two very sore nipples and 14KM in the bag to show for it! It was tough, it was gruelling without a doubt. But it wasn't going to beat me this time.
Overall an enjoyable week of runs, bring on week 5. What do you think guys should I keep posting on the bridge where all my VRB's are, or go over to the marathon forum? I do feel very at home here ...and I think I'll still feel like a fraud, until I've actually achieved a half marathon ...what do you guys think?! Let me know what's been going on 🙌
TS ⚡🔥
Half Marathon Plan... 3rd time lucky🙏
Still on week 2 HM plan
