CIM Training Week 4 and Weekly Wrap (8/7-8/13)

Another week of marathon training is in the books. 16 weeks to go until I run my fourth marathon in December. Here’s what I did from Coach Dawn‘s plan:

Monday – Easy 35 minute run and I also did some core work which was about 15 min of Focus T25 Ab Intervals. FullSizeRender 107Tuesday – Fartlek run. Workout was: 10 minutes easy. Then 7 x 30 seconds fast/2 minutes easy. 10-15 minutes easy. It was still dark out when I started so I hardly looked at my watch. I only heard the beeps of the intervals since I programmed the workout on my Garmin and I surprised myself on how fast I went overall. Felt good and it was a great start to the day.IMG_7556Wednesday – Nice 5 miles with some drills afterwards. Can you spot the bunny in the pic below? 🙂IMG_7567Thursday – Had a good run with easy and moderate efforts. Workout was 3 miles easy then 2 x 4 minutes at moderate pace/2 minutes easy in between, and then 2 miles easy. I ended up running 6.43 miles, avg. pace 9:00. Afterwards I did the running efficiency workout like last week that included lateral bounding, split squat jumps, and single leg box jumps.IMG_7618Friday – 5 mile recovery run, avg. pace 9:47. FullSizeRender 108Saturday – Workout was 13 miles easy with the last half mile at moderate pace. Happy to get it done early and felt pretty good. Avg. pace for the last .5 mile was 7:53.IMG_7725Sunday – Rest day.

Total miles = 37.47 miles. I’d say it was another good week. Always good to get in all my workouts. Waking up early is tough especially on work days but I’ve been managing and I try to make it up and take naps on off days. 🙂 I’m happy it’s a cut back week this week and get two rest days.

As for the other highlights of the week:

Celebrated hubby’s birthday at Benihana’s. It was a fun show watching the chef.FullSizeRender 109FullSizeRender 110BenihanaPicThe kiddos wanted to go to the Rice Northwest Museum of Rocks & Minerals. It was nice to get free passes through our local library. I’m not much of rock and mineral fan so I was surprised they wanted to go but it was an interesting place.

The kiddos had some water fun at our local park.FullSizeRender 113FullSizeRender 114

How’d your week go? Any races coming up?

I’m linking up with HoHo Runs and MissSippiPiddlin for the Weekly Wrap.

There’s a new Guest Host Series for the Weekly Wrap to give Holly and Tricia a break. This week’s host is Michelle @ Running With Attitude. Be sure to check her out.

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14 thoughts on “CIM Training Week 4 and Weekly Wrap (8/7-8/13)

  1. You had a great week of training. Enjoy your cutback week. I used to see a bunny almost every morning in the same place. He is no longer appearing. I don’t want to think what happened to him. My middle kid always want to eat at Hibachi Grill (same concept as Benihana’s). The food is always good.

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