Week 4 has been a bit of a humbling week. I took my first break from scheduled program, and maybe pushed myself a little too hard on the outset.

Here’s how Week 4 shakes out:

Week 4 Training Schedule



Another Jillian Video (No More Trouble Zones), but this time I moved it to Week 2 on the videos. It was more difficult and I felt more strained at the end.

I guess that’s a good thing, but boy was I tired.


Got so exhausted from yesterday’s workout that I struggled through this pace run. I ended up going a little slower than normal for the pace run, about 8.5mph, and as you can tell, I should have been going a bit faster, according to my calculations.


Wednesday is where I sort of hit a wall. Maybe I was feeling the burn still from Monday, or maybe it’s because I had thrown too many speed runs in this week. Between my life outside of training and that hardcore session on Monday, I decided to skip Wednesday’s run and make it a rest day.

This is totally fine, and I don’t feel bad about it.

One of the worst things you can do is overtrain yourself. This leads to injury. I’ve been successful in that I feel like I’ve never overtrained myself in my 6 years of running. It’s ok to take a break every now and again, and it took me 4 weeks into my plan, which I think is pretty successful.


Ahh, yes, my dreaded Yasso day! I never used to hate these things until now. I used to basically go the opposite plan, where I’d find out how fast I can run that 800m and then I’d get an idea of my finish time. Now I’m planning to a finish time, and this plan is all of a sudden SO TOUGH!

I’m proud to say I finished my first full Yasso at 10.6mph for 3m 11s! The next two were slower and not full runs, but still respectable. I didn’t even care, I got a full Yasso in without banging my head on the treadmill.


With skipping Wednesday’s run, I felt compelled to get something extra in. I decided to do Yoga on Friday and it made me feel great.

I’ve been really happy with adding yoga into the mix this time around. I highly recommend it to you runners out there, even if you’re a complete beginner like me.


A shorter and slower long run of 6 mi is just what the doctor ordered for this week. It gave me a chance to get my bearings from the haphazard week, and regain some confidence. It was still a tough and faster long run, but I’m building up some great endurance, and I’m very happy with that.


Finished off the week with another pace run, with hill training mixed in. These hills were GIANT, at 11 degree inclines going 5.5-6.0 mph.


The week was a mixed bag, really. At times I’d feel super strong, and other times I could barely continue. I think that there’s a certain level of fluidity in my schedule. Making small changes here and there is ok with me, if it means success overall.

I’m listening to my body and what it’s telling me.

Coming up next week, I’ve got a bit of a change for everyone, and I’m pretty excited for it!

It’s something I’ve been planning for, and it’s a bit of a departure from my regular training as well as these posts you’ve gotten used to. I hope to be able to switch it up and kick it up a notch to really reach my goal.

Look for that update on the future of the training later in the week!