Week 3: Four miles

30:45 sec run/walk ratio

10 min run
4x Acceleration Gliders
4x 800 meter intervals
10 min run

1:18:03 hours
4.74 miles
16.5 minutes/mile

Today's run was speed work. We did a 10-minute warm-up run, then four acceleration gliders, then four 800 meter speed intervals, then a 10-minute cool-down run. The speed intervals were actually a half mile run, followed by a 3-minute walk. We were supposed to try to run the half mile 15 seconds faster than we would normally run a half mile. I don't normally run a half mile! I was not sure I could do the whole half mile without taking any walk breaks, but I decided to just run at a comfortable speed and see how far I got. I wasn't trying to go fast, but I figured that if I could even manage to run the whole way, it would be faster than walking half the time.

I did pretty well, I think. I ran all four half-mile intervals without any trouble. It was actually rather enjoyable, to just run, without all that stopping and starting. My overall time wasn't that great, but as a first time at doing 800m intervals, I was pleased with the way it went. Maybe next time I'll actually put on some speed! In any case, I think it's good training to do some long intervals so my body is used to running farther. It will make the shorter intervals that much easier, especially later in the run when I start to get tired. I wish my app kept track of splits, though. It would have been nice to see how fast those intervals really were.

I decided to just follow the training program out from where I started last week, instead of skipping weeks to catch up with my original plan. That will get me up to 15 miles before the half marathon, instead of 17, but I think 15 miles is plenty.

I also did both my midweek runs this week. Tuesday's run was speed work, cadence drills and acceleration gliders, plus two miles, so it was about an hour altogether. Thursday's was a 40-minute run. So I'm running harder and longer during the week than with the beginner's "to finish" training. I like it. It's something new and different, and working harder during the week feels like it makes the weekend runs easier (don't know if it really does, or if it's just psychological, but either way, it's a nice boost).

The weather was perfect, sunny with a breeze, about 60 F. Good day!