Half Marathon Training: Week 4

When I decided to train for a Half Marathon, I wanted to utilize training as a way to incorporate a more stable running routine into my lifestyle. I knew that the following helped: being outside, being around people, exploring the city, exercise, listening to music, taking deep breaths. With running, I could do all of these things at the same time. These simple pleasures coupled with the influx of endorphins are a major component of what keeps my brain from feeling like sluggish mush buried under 10 feet of black goop.

I failed to estimate the challenges of caring for sore muscles, using intense mental energy, attending to detail to avoid injury, REMEMBERING TO STRETCH. But the Buddha said if there is pleasure there must be pain, and so here we are- completing Week 4 of Half Marathon Training, noticing the pain, but focusing on the pleasure… and adding in some hard hitting speed and strength training to really squash that Week 3 plateau before heading into some serious recovery work.

Here’s what Week 4 looked like:

  • Sunday: Run 7 miles
  • Monday: Yoga
  • Tuesday: Stairs (a mile distance)
  • Wednesday: Arm Strength Training
  • Thursday: Yoga
  • Friday: Sprints
  • Saturday: REST

My most intense workouts for the week were stairs and sprints. I join many city residents at the Philadelphia Museum of Art, channeling my inner underdog to mindlessly run up and down the Rocky Steps.

These are the rear Art Museum steps

I usually do about 11-15 rounds of the steps, which usually equals about a mile of stairs. As for sprints, this cardio addition is just a way to increase overall pace. Similar to the speed workout in Week 3, Sprints include alternating between running and sprinting from block to block until I reach my distance goal.

Lesson of the Week: Acknowledge the pain, but focus on the pleasure. I love running for the improvements in mood that I have experience since adding regular exercise into my routine. I have been so thrilled with feeling both physically and mentally healthier that I sometimes fight the urge to push myself too far. Remembering that a major part of training for a half marathon is avoiding injury so I can actually do the half marathon has been the key for me to monitor my pain and take extra care of my body.

Which leads me to my question for the runners out there in Wellness Warrior World: What is your key to avoiding injury?

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