4 Weeks Until Buffalo Creek Half Marathon

I can't believe that I am only 4 weeks out of my main fall race. This week I wanted to try and hit some goals that would help me out on race day. First, most run with negative splits. I looked back over some previous races and realized that some of my better races are when I start out slow and build up rather than go full steam ahead. Secondly, I wanted to do a great speed workout that I could walk away from and say "this workout was great." Third I wanted to make sure that on my long run I chose a course that would challenge me. Here is how the week played out and then we can decide if I hit the goals.

MONDAY: This was my last day off work for my vacation and since I missed my long run over the weekend I did my long run here. I headed to North Park for 12 miles. I didn't want to run the loop twice so I decided to run the 5 mile loop and then head into the trails for the last 7. The run went really good and my splits were dropping each mile on the road. Once I hit the trails I pulled back and focused more on where I was stepping.

TUESDAY: SPEED DAY: I hit the track for 800 meter repeats. I did 6 X 800's with a 200 meter rest in between each one and then went to 400 meter repeats. I did 4 X 400's with a 200 meter rest in between each one as well. I ran every rep at a 7 minute pace. I felt really good and was surprised that how each rep was so easy. I controlled my breathing and was able to get into a nice groove.

WEDNESDAY: CROSS TRAIN: I needed to work on my leg muscles so I went to the gym for a leg day. After an hour of using all the leg machines I headed onto the stair climber. I suck at this machine but still managed to get in 400 steps before calling it quits. I ended out the workout with a 3 mile run on the treadmill. I started at a 9:30 pace and dropped 30 seconds each mile.  My legs were killing me but I felt really good after the workout.

THURSDAY: 5 miles: This run I really wanted to focus on hitting the negative splits, and I wanted to go about 80 percent full speed. I finished with a 8:33 pace and a time of 42:50. I had a bit of shin pain on the last mile, but it was nothing to bad that I couldn't run through.

FRIDAY: TRAIL DAY: 4 miles on the trails of Frick Park. I still wanted to hit negative splits but I went slower than the previous day. I finished with a pace of 8:55. For the record I was trying to run it a bit slower than the day before. I wanted to just get in a good run on the trails and not go so fast that I am worrying about my footing on the trail.

SATURDAY: LONG RUN: I ran 15 miles on a course that has been notorious for giving me problems. I crushed it though and was still able to finish with a 8:45 pace. This was huge confidence booster with only 4 weeks until the race.

SUNDAY: Today was a much needed rest day.

Looking back on my week I would say I hit all my goals I set out to reach.
This week I have the Gladiator Rock N Run on Saturday and the Great Race on Sunday. Will I be seeing any of you at these races?

How did your week go? Are you better at holding a solid pace or do you like to gradually build up the speed?