Last Run of Week 4

Week 4 Training – 
Run 4 (2.55 miles) of this week was a slight improvement over freestyling run #3 (2.50 miles). I was feeling a bit tired so I decided to use run intervals instead of running when I felt like it but I did cut those intervals down to 4 minutes from 5 to help make sure I at least covered the same distance as my previous run.  Towards the end of the run, I could tell my distance was coming up a bit short so I reduced my walk time to 2 minutes then 1 minute to make sure I hit the 2.5 mile mark.

I did hit a pace as fast as 8:18/mile during one of my run intervals and most of the rest of the runs were at a sub 10 min/mile pace as well so I think my walking was slower than the previous run.  I attributed this to getting up at 4:30 a.m. and subsequently mowing all the lawns I had for the day prior to my run.  It was nice getting done with work and being at the park by noon 🙂

Nutritionally –
Moving in the right direction here and currently taking 4 multi-vitamins per day and at least getting in a protein & carb type drink within 30 minutes after my runs.

Next Run? – Races for All Paces in Mattoon, IL – Saturday, May 17th, 2014
I’m still debating on this one.  I was going to sign up for the 10k but the half marathon event has a three hour time limit which has it’s appeals since getting 13.1 in under three hours would be a new best for 2014.  I’d probably be coming in last but, that’s still beats not finishing which beats not starting.   A pace of 4.37 mph would get the job done, for easier figuring I calculated a pace of 4.4 mph equates to a pace of about 13:38 per mile and a 4.5 mph pace equals a 13:20 mile.   For at least one of my runs next week, I’m going to try to control my pace a little better and run slower so maybe I can keep going longer.  Maybe maintain a 12min/mile pace for several minutes as opposed to an 8 min/mile pace for only 40 seconds.

Other Runs –
On RunningLarge’s blog, he has his running stats listed in the left hand column of the page as well as pages to track each of his runs every year.  Here’s something neat I just noticed, he has an odometer listing on the side of his page showing the number of miles he’s run each month.   That’s pretty cool and I’ll have to figure out how to do that.  NikePlus has me at 59.98 …we’ll call it 60 miles for this past month of April but that did include two half marathons which is simply another reason to sign up for the half marathon in Mattoon, IL which is about a two hour drive north of me.

I tried looking up some of my runs on sites like  They only listed three of my runs but does go back to 4/4/04 which was my 2nd full marathon.  For some reason I was not able to bring up any race results for either of the half marathons I did in April which include the huge Nashville, TN event.

I might just start an extra page (I think I can figure out how to do that) and go through the medals I have all clustered together and hanging over my head and go through them one at a time to document what’s been done.  I should probably tape some details to some of the medals because race times aren’t really remembered for very long.  That’s something I did with most of my bench press trophies.  I taped a 3×5 card to the bottom of many of them showing the weights I attempted with each lift.

Looking Forward to Week 5 Training! –
Weeks 5 & 6 in my training program are the same in terms of total time – 35 minutes of walking and running.  I’ll maintain the 5 minute warm up (in addition to the 35 min training time) so I have consistent times throughout the training weeks and be able to compare my times and improvements.  My first goal will be to cover 3 miles in the 40 minutes and next goal will be to hit 3.1 miles, an actual 5k run in training.


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