Columbus Training Week 4: time to amp up training!!!

      This week I went into my training knowing I had to get back into a good routine.  The last few weeks I have been out of my routine due to different events.  I have been pretty good about still working around the events and logging my miles, but I still like to get into a set rhythm in which I know what each day holds. With this being week 4 of Columbus Marathon training I also wanted to amp up the training a bit.

MONDAY: I ran 4 miles at a 8:40 pace.  I wanted to work on my stride again since I still haven't perfected making it longer.  I felt really good though and I am starting to see some improvements on my stride, all though it is still a work in progress.

TUESDAY: I ran 6 miles at a 8:35 pace.  I started out feeling really good on this run then around the 4th mile I noticed my hamstrings were in a lot of pain.  It felt as though if they had been over worked. It was weird because I haven't done to much to tire them out.  I struggled for my last 2 miles, but I didn't give up and I finished.  I was not happy with the run because I wanted to finish at an even 8 minute mile pace, but the positive was I kept moving and finished. 

WEDNESDAY: The dreaded speed workout day!!!  I went to the track and ran 4 mile intervals, walking a lap after each mile.  My goal was to set my fist mile at race pace and then drop a few seconds on the following 3 miles.  Mile 1- 7:25, I figure this is somewhere right around the pace I will need to qualify for Boston.    Mile 2-  7:10, I actually was starting to feel better the more I ran, I could feel my legs loosing up and my breathing was under control still.  Mile 3- 6:58,  I noticed on this mile that I have the tendency to hold back on my early laps and try to pick up speed on the final 2.  Mile 4- 6:30, I kept a solid pace the whole 4 laps and when I finished I still had a lot in the tank.  My speed workout days used to be what I dreaded the most and now I look forward to them because I am starting to see a payoff from it. 

THURSDAY: I ran 5 miles. The goal was to run it at race pace and finish around 36 minutes.  This did not happen. Instead I went faster than race pace and finished in 34 minutes.  I felt really good and had no pains in my body at all.  I honestly think the cross training and the speed workouts are really playing a huge role in my progression.  After the Pittsburgh Marathon I really started to focus on my body more. I eat better, I lift more, and I do push myself on speed workouts. All things I didn't do as much as I should in previous training.

FRIDAY: I knew going into this week that I would have to use this day as a rest day.  Since I entered the 48 hour film competition, I knew I would have to go to the viewing this night.  There were 10 teams in my group and I honestly think we had the second or third best movie in the group.  We also brought about 40 people with us and those votes will really help make us look better. We should know in the next day or 2 who gets invited back for the final 12 to be judged and a chance to win awards.  Later this week I will post the link so you can enjoy the whole 7 minute film. 

SATURDAY: When I woke up and looked out the window I saw the rain and immediately thought, "this is going to suck!." I had to drop my car off for inspection and had no other way home so I knew I was still running.  Once I start running in the rain I always find myself enjoying it more than any other run.  Maybe because it takes me back to the days when it would rain and I would make paper boats to throw in the stream as it rushed down the street.  As much as I dread it at first I always have my best runs in the rain.  I set out for a 10 mile run on a very hilly and challenging course.  I normally bring my ipod for music on long runs, but I didn't want to ruin it so I went naked ( no music).  People may have drove by and thought I was crazy for not only running in the rain but talking to myself as well. I found myself yelling at a hill as I went up it and then repeating out loud "no one is going to do it for you Shaun, this is all you." I was drenched after my run, but I felt really good and ran a nice pace.

SUNDAY: (TODAY)- I will do my cross training.  AB workout with some chest workout thrown in as well.  I am just about finished with my 30 day AB challenge. I had to stretch it a few days because I missed some here and there.  I don't see a visual change but I can feel a change. I am able to do more crunches and I can hold a plank longer. Instead of just saying, oh well I did the challenge, I am finished. I think I will continue to do an AB workout daily to help with my overall core.

Total miles for the week = 29
Next week I am hoping to end somewhere around 33-35 

*Any Pittsburgh runners that are planning on running Run Around the Square in August I suggest registering if you haven't yet.  I heard that they are getting close to selling out.  If you haven't ran this I suggest you do.  It's hands down probably one of the best local races in Pittsburgh, plus they have a lot of beer at the finish line for you!!!!!

*Also the Liberty Mile is less than 2 weeks away and the elite runners coming are very good as usual. This may be one of my favorite races of the year. I am only doing the fun run because I didn't feel like going to the heats to get into the under 6 minute mile race.  Plus I like to get done early and watch the other races. 

How is your training coming for upcoming races?