Workout: tempo run - 6.5 miles total
Incline: 2%
Time: 62:07
Weight: 126.2
Workout as follows:
1 mile warm up (10:00)
[8:00 RP (9:13), 3:00 recover (10:00)] x 3
2 mile cool down (9:30-9:50)
This went really well. Probably due to getting adequate sleep for the last couple of nights, skipping a run yesterday and running at 5:00 in the afternoon. I felt awesome, though.
I set up a playlist that matched the timing of this workout and I ran to the songs, rather than to the time. So my RP times were usually longer than 8:00 - by maybe 30 seconds. The last tempo set, I punched it up to an 8:57 pace and ran a full mile at that instead of stopping at 8 minutes. I felt awesome. Dave had told me that the run was tough and he was really tired and the 2 mile cool down was nearly torture, so I was expecting horror, however, I felt amazing the whole time.
Next week I'm going to start a push up / squat / sit up challenge. Six weeks of training to get to the point of doing 100 consecutive push ups, 200 consecutive squats & 200 consecutive sit ups. There is a 3 day/week training schedule. I'm going to try to keep up with the long runs on Saturdays, do the tempo run and do one other run during the week. I'll also do some cross training in addition to the PU/SQ/SU training. I'm pretty excited to be challenged by this and feel like by doing it I'll be hitting every muscle group and gaining a lot of strength that I've lost by focusing only on running. I need to get some muscle back!
Showing posts with label tempo. Show all posts
Showing posts with label tempo. Show all posts
Thursday, March 3, 2011
Thursday, February 17, 2011
Thursday February 17, 2011
Workout: 5 miles tempo
incline: 1 & 1.5%
time: 48:45
weight: 125.8
This was quite possibly the hardest run I've ever done. I have never given up on a run before and I did on this one. I cut the cool down short by 1 mile and I had already decreased the incline to 0... After a mile of cool down (10:00) pace my heart rate was up at 178 yet (during warm up at 10:00 pace, my heart rate was 165). I just couldn't do it, my body felt so weak and the thought of doing another mile was overwhelming. This was not a mental thing this time, my body was weak. I don't think I ate enough food yesterday.
I ran 5 good miles yesterday at 48:55. I think I did a 1% incline - the incline at the gym is much harder than at home. I did a steady pace at 9:40 and made it almost entirely through without hopping off. I hopped off after a mile to do a quick hamstring stretch and then again at 3.25 miles just to give myself a breather/mental break. The second stop was very quick and was more mental than anything else, but the run was good. I felt good the whole time. I think though, that my eating was way off yesterday, which affected my workout today.
I haven't done yoga for a couple of weeks. I've been back at the gym and have been doing some cross training and weight training. I don't know where or how to fit in a 90 minutes yoga workout. I AM doing ab work at the gym, though. I am also stretching for at least 5 minutes after every workout on the precor stretching station. My hamstrings suck and thats all I have to say about that.
My ankles and feet have been bothering me. I had to take several days off last week due to a sinus infection - I think I ran a total of 10 miles last week. Then this week I was right back at 5.5 & 5 miles - going to do a total of 22 miles this week. Wondering if my ankles are feeling the stress of that. Don't know why they would, but they are hurting in a way that they haven't before.
incline: 1 & 1.5%
time: 48:45
weight: 125.8
This was quite possibly the hardest run I've ever done. I have never given up on a run before and I did on this one. I cut the cool down short by 1 mile and I had already decreased the incline to 0... After a mile of cool down (10:00) pace my heart rate was up at 178 yet (during warm up at 10:00 pace, my heart rate was 165). I just couldn't do it, my body felt so weak and the thought of doing another mile was overwhelming. This was not a mental thing this time, my body was weak. I don't think I ate enough food yesterday.
I ran 5 good miles yesterday at 48:55. I think I did a 1% incline - the incline at the gym is much harder than at home. I did a steady pace at 9:40 and made it almost entirely through without hopping off. I hopped off after a mile to do a quick hamstring stretch and then again at 3.25 miles just to give myself a breather/mental break. The second stop was very quick and was more mental than anything else, but the run was good. I felt good the whole time. I think though, that my eating was way off yesterday, which affected my workout today.
I haven't done yoga for a couple of weeks. I've been back at the gym and have been doing some cross training and weight training. I don't know where or how to fit in a 90 minutes yoga workout. I AM doing ab work at the gym, though. I am also stretching for at least 5 minutes after every workout on the precor stretching station. My hamstrings suck and thats all I have to say about that.
My ankles and feet have been bothering me. I had to take several days off last week due to a sinus infection - I think I ran a total of 10 miles last week. Then this week I was right back at 5.5 & 5 miles - going to do a total of 22 miles this week. Wondering if my ankles are feeling the stress of that. Don't know why they would, but they are hurting in a way that they haven't before.
Thursday, February 3, 2011
Thursday February 3, 2011
Workout: Tempo run - 4 miles total
Time: 38:17
Pace: 9:34 (average)
Weight: 127.2
Tempo workout was:
1 mile warm up (10:00)
2.25 mile tempo (9:13)
.75 mile cool down (10:00)
The tempo portion was supposed to be 2 miles, but I felt so good that I added another 1/4 mile. I was also very disappointed because I want so badly to write here that I did the entire run with not breaks, no step-offs (other than my short stretch at 1/2 mile), in fact it was that thought that was motivating me to get through it. But alas, it was not meant to happen on a snow day... somehow I cannot run on the treadmill without at least 1, or 2, or 3, interruptions, which eventually for one reason or another require me to hop off for a minimum of 10 seconds (this time it was simply to put my headphones back on). So I cannot say that I ran even the whole tempo portion without hopping off, however brief it was... so I added a 1/4 mile to it:) Really, I felt so good during the entire run and am quite excited to feel good while running again.
Still coughing a little bit, but otherwise feel healthy. Still very dehydrated and the scale is driving me crazy (the weight and the dying battery). Need to hammer the water for the rest of the day - lost steam yesterday. Not sure I can fully rehydrate with it being this cold, though, so it may be wasted effort. Whatever - my clothes fit again, thank you flu!
Time: 38:17
Pace: 9:34 (average)
Weight: 127.2
Tempo workout was:
1 mile warm up (10:00)
2.25 mile tempo (9:13)
.75 mile cool down (10:00)
The tempo portion was supposed to be 2 miles, but I felt so good that I added another 1/4 mile. I was also very disappointed because I want so badly to write here that I did the entire run with not breaks, no step-offs (other than my short stretch at 1/2 mile), in fact it was that thought that was motivating me to get through it. But alas, it was not meant to happen on a snow day... somehow I cannot run on the treadmill without at least 1, or 2, or 3, interruptions, which eventually for one reason or another require me to hop off for a minimum of 10 seconds (this time it was simply to put my headphones back on). So I cannot say that I ran even the whole tempo portion without hopping off, however brief it was... so I added a 1/4 mile to it:) Really, I felt so good during the entire run and am quite excited to feel good while running again.
Still coughing a little bit, but otherwise feel healthy. Still very dehydrated and the scale is driving me crazy (the weight and the dying battery). Need to hammer the water for the rest of the day - lost steam yesterday. Not sure I can fully rehydrate with it being this cold, though, so it may be wasted effort. Whatever - my clothes fit again, thank you flu!
Thursday, January 20, 2011
Thursday January 20, 2011
Workout: Tempo run - 4 miles total
Time: 38:11
Pace: 9:32 (average)
Weight: 128.0
Tempo run was:
1 mile warm up at 10:00 pace 2% incline
2 mile tempo run at 9:15 pace 2% incline
1 mile cool down at 9:40 pace 1% incline
This was the best I felt while running in quite a while. I made a mental goal to get through the first mile of the tempo run (+the mile warm up) before I could take a quick hop off to turn on the fan. I ended up finishing out a song... and then a lap... so I got through 1.25 miles of the tempo run and hopped off to turn on the fan. I was off for .07 miles, so I added .10 on to the second mile so that I ran 2 full miles at 9:15 pace. It was hard, but I mentally gutted through it and really focused on my breathing and the regularity of it. I was going to complete the entire thing without any stops, but at 3.3 miles I had to get off and go to the bathroom. Was pretty ticked about it, but it was what it was... debated about finishing the cool down and ultimately getting the mileage in won out in the end and I finished.
I took Tuesday and Wednesday off of working out. I felt so horrible on Monday after my 4.5 mile run. I thought it was just over training, but it ended up being fever/flu symptoms. I laid on the couch for the entire day with fever aches in my back, butt & knees. Other than that I felt fine - head was fine, sinuses fine, stomach fine. Not sure what was going on, but two days off helped a lot.
I'm really happy that we've revised the training schedule, but at the same time I have an internal conflict because I feel like I'm not rising to the challenge of the harder schedule. I think it was too much. Jason doesn't feel like it was too high of mileage. I mentioned that to Dave and his response was: "Jason is a much better runner than we are." Very, very true. Ultimately I need to listen to my body and be mindful of how a too hard training schedule will impact my marriage and my family. With the way I was feeling - physically - it was bound to start impacting things with it being so many miles so early on. If I gradually work up to higher mileage, like we've done in the past, my body will get used to it.
I've got to remember that I'm running my own race.
Time: 38:11
Pace: 9:32 (average)
Weight: 128.0
Tempo run was:
1 mile warm up at 10:00 pace 2% incline
2 mile tempo run at 9:15 pace 2% incline
1 mile cool down at 9:40 pace 1% incline
This was the best I felt while running in quite a while. I made a mental goal to get through the first mile of the tempo run (+the mile warm up) before I could take a quick hop off to turn on the fan. I ended up finishing out a song... and then a lap... so I got through 1.25 miles of the tempo run and hopped off to turn on the fan. I was off for .07 miles, so I added .10 on to the second mile so that I ran 2 full miles at 9:15 pace. It was hard, but I mentally gutted through it and really focused on my breathing and the regularity of it. I was going to complete the entire thing without any stops, but at 3.3 miles I had to get off and go to the bathroom. Was pretty ticked about it, but it was what it was... debated about finishing the cool down and ultimately getting the mileage in won out in the end and I finished.
I took Tuesday and Wednesday off of working out. I felt so horrible on Monday after my 4.5 mile run. I thought it was just over training, but it ended up being fever/flu symptoms. I laid on the couch for the entire day with fever aches in my back, butt & knees. Other than that I felt fine - head was fine, sinuses fine, stomach fine. Not sure what was going on, but two days off helped a lot.
I'm really happy that we've revised the training schedule, but at the same time I have an internal conflict because I feel like I'm not rising to the challenge of the harder schedule. I think it was too much. Jason doesn't feel like it was too high of mileage. I mentioned that to Dave and his response was: "Jason is a much better runner than we are." Very, very true. Ultimately I need to listen to my body and be mindful of how a too hard training schedule will impact my marriage and my family. With the way I was feeling - physically - it was bound to start impacting things with it being so many miles so early on. If I gradually work up to higher mileage, like we've done in the past, my body will get used to it.
I've got to remember that I'm running my own race.
Thursday, January 13, 2011
Thursday January 13, 2011
Workout: 6 miles total
Pace: 9:41 (average)
Weight: 128.4
Actual workout was:
2 miles at 10:00
5min at 9:05
5min at 10:00
(repeat)
5 min at 9:05
1.25 miles at 9:30
I added the 1/4 mile to the end to make it an even 6 miles.
The run went well this morning. Much better than my previous few runs and much better than anticipated. I enjoyed myself and focused on that instead of being miserable. My floating ankle bone started hurting me toward the end, though - I hope that is not a sign of things to come.
As I was running, I was thinking about what I actually want to do in terms of fitness, weight, body, etc. I'm seriously considering not running in the 5/3 RBR this year. I haven't decided, but I'm leaning toward not doing it. Here's my deal:
I LOVE yoga. I want to be better at yoga - like I wanted to be better at running 2 years ago. I feel like I have lost a lot of my strength in the last year or so - since I began training for races and cutting out my weight training. If I train for this race, I don't have time to do yoga, train, cross train & do strength training. I simply can't fit it all in. Yoga is 90 minutes 2x/week right now and I'm not giving that up. Running is okay right now with 3 & 4 mile runs - I still have time to do abs after that, but in 2 weeks we move up to 5 & 6 mile weekly runs. I just don't have the time to do that AND abs or any other strength training I want to do. So I'm trying to decide what is most important to me - running this race and training for it OR running AND strength training. Strength training will help my yoga, which will help my running...
I am not training for a time, I'm training to finish. I've already proved to myself that I can finish... I know I haven't run a 15 mile race, but given how I felt after the Holland race, I know I could have completed another 2 miles. I don't have any ideals of getting much faster - and trying to be faster only proves to be miserable for me... setting expectations, not meeting them, not being able to figure out the puzzle. I MIGHT decide to run a marathon at some point, but I can't train for it until Georgia is in school all day - so I can't begin to train for it until fall of 2012. By that time, if I've focused on yoga I should be a much better runner.
I don't want to give up running altogether - it is my cardio of choice - I'm just trying to figure out what is a realistic amount of running for me to do and if this race is more important than my other desires. I'm going to try to find a different training plan and see if that seems more doable... still thinking about all of this and haven't made any decisions.
Pace: 9:41 (average)
Weight: 128.4
Actual workout was:
2 miles at 10:00
5min at 9:05
5min at 10:00
(repeat)
5 min at 9:05
1.25 miles at 9:30
I added the 1/4 mile to the end to make it an even 6 miles.
The run went well this morning. Much better than my previous few runs and much better than anticipated. I enjoyed myself and focused on that instead of being miserable. My floating ankle bone started hurting me toward the end, though - I hope that is not a sign of things to come.
As I was running, I was thinking about what I actually want to do in terms of fitness, weight, body, etc. I'm seriously considering not running in the 5/3 RBR this year. I haven't decided, but I'm leaning toward not doing it. Here's my deal:
I LOVE yoga. I want to be better at yoga - like I wanted to be better at running 2 years ago. I feel like I have lost a lot of my strength in the last year or so - since I began training for races and cutting out my weight training. If I train for this race, I don't have time to do yoga, train, cross train & do strength training. I simply can't fit it all in. Yoga is 90 minutes 2x/week right now and I'm not giving that up. Running is okay right now with 3 & 4 mile runs - I still have time to do abs after that, but in 2 weeks we move up to 5 & 6 mile weekly runs. I just don't have the time to do that AND abs or any other strength training I want to do. So I'm trying to decide what is most important to me - running this race and training for it OR running AND strength training. Strength training will help my yoga, which will help my running...
I am not training for a time, I'm training to finish. I've already proved to myself that I can finish... I know I haven't run a 15 mile race, but given how I felt after the Holland race, I know I could have completed another 2 miles. I don't have any ideals of getting much faster - and trying to be faster only proves to be miserable for me... setting expectations, not meeting them, not being able to figure out the puzzle. I MIGHT decide to run a marathon at some point, but I can't train for it until Georgia is in school all day - so I can't begin to train for it until fall of 2012. By that time, if I've focused on yoga I should be a much better runner.
I don't want to give up running altogether - it is my cardio of choice - I'm just trying to figure out what is a realistic amount of running for me to do and if this race is more important than my other desires. I'm going to try to find a different training plan and see if that seems more doable... still thinking about all of this and haven't made any decisions.
Thursday, January 6, 2011
Thursday January 6, 2011
Workout: Tempo run - 4 miles total
Incline: 2%
Pace: 9:30 (average)
Weight: 128.4
Run was 1 mile warm up (at 10:00) 2 mile tempo (at 9:15) and 1 mile cool down (at 10:00 and gradual decrease of incline).
I'm still sucking wind the entire time. Not sure why I can't settle in and get into a groove. I think I need to get back outside - I was thinking in the shower that I really want to start to love running again. There are probably a lot of things I need to do to make that happen - go outside, stop caring about my time and pace, stop caring about my mileage, etc. Basically, let it go. But not sure I can do that and train for a race at the same time. If we remain snow-less next week, I'm going to try to get outside for at least one run.
Ate just shy of 1500 calories yesterday. Went out for lunch with Dave, Carol & Jan Gewont to Mimi's Cafe. I stuck with an item on their fit and fresh menu which listed the calories, so that was easy to track. I'm pretty hungry throughout the day, but what I miss the most is my treat with my coffee in the morning. I'm having biscotti on Sunday morning and I can't wait. Glad to see a 1lb loss every day, though - that is nice motivation:)
Incline: 2%
Pace: 9:30 (average)
Weight: 128.4
Run was 1 mile warm up (at 10:00) 2 mile tempo (at 9:15) and 1 mile cool down (at 10:00 and gradual decrease of incline).
I'm still sucking wind the entire time. Not sure why I can't settle in and get into a groove. I think I need to get back outside - I was thinking in the shower that I really want to start to love running again. There are probably a lot of things I need to do to make that happen - go outside, stop caring about my time and pace, stop caring about my mileage, etc. Basically, let it go. But not sure I can do that and train for a race at the same time. If we remain snow-less next week, I'm going to try to get outside for at least one run.
Ate just shy of 1500 calories yesterday. Went out for lunch with Dave, Carol & Jan Gewont to Mimi's Cafe. I stuck with an item on their fit and fresh menu which listed the calories, so that was easy to track. I'm pretty hungry throughout the day, but what I miss the most is my treat with my coffee in the morning. I'm having biscotti on Sunday morning and I can't wait. Glad to see a 1lb loss every day, though - that is nice motivation:)
Thursday, December 23, 2010
Thursday December 23, 2010
Workout: 3.5 mile tempo run
Time: 33:30
Incline: 2%
Weight: 127.2
Tempo Run = sucky.
1 mile at 6.0
1.5 miles at 6.5
1 mile at 6.0
The point of a tempo run - according to the websites I looked at last night - is to get used to running "comfortably hard" for a length of time. The time, I assume, will increase with every week. "Comfortably hard" - sounds like an oxymoron to me, but whatever. I also read that you run the tempo portion at your 10k pace. I don't have a 10k pace, I just have A pace. The same pace for every run. So I ran at a 9:00 pace, which is faster than what I normally run and faster than any of the races I've done. I suppose I chose that because I'd like that to be my pace and I need to get used to running it.
One thing that I'm realizing in all of this is that I'm not a racer - yet. My main goals in the races that I've done, is to just complete the race without walking. I've yet to do that in a 5k, but I've accomplished that in the two halfs. That is a very big accomplishment for me at this point. I just started running a couple of years ago and at that time, I couldn't run a mile without stopping to walk. I struggle with high heart rate throughout my workouts - usually 180 bpm - and have a difficult time maintaining activity at that level for great lengths of time (it SHOULD be difficult... that is max heart rate for my age). So to run 13 whole miles without taking a break to walk is huge for me. Which is why my performance in the 2 5ks I've run is so disappointing and aggravating to me. After the first one I cried for 15 minutes. It was my first race and I had worked so hard to become a runner, but I was not prepared for the hills on the course (had mainly trained on the treadmill at 0% incline). The recent Turkey Trot... well that was totally due to going out too fast, not stretching, and being over tired. All lessons learned.
So all of that to say... I'm not a racer. I'm a runner. I'm constantly working on my fitness, but I'm not sure I have a desire at this point to try to be a racer. I am excited that my pace has organically gotten faster. I used to be thrilled to run a 10:30 pace and now I'm thrilled to run a 9:15. But I didn't do any work to get faster, I just became a better runner through practice and then suddenly I was also a faster runner.
5/3 Riverbank Run - goal is to complete it without walking. I hope to run it in around 2:30. I will do all of the training as a way to increase my fitness, but I don't have any strong desire or illusions that I'll be running much faster than 9:30. I have no doubt that I can run it without walking, since I felt so amazing after the Holland race (so many people have told me that I didn't run hard enough because I had gas left at the end... and to that I say: I don't care.)
For me, the training is important because it keeps me on track and gives me discipline. That is what I need the training for. If I get faster by doing it, then all the better. Maybe I will be a racer in the future, but right now it isn't my focus. And I'm okay with that.
Time: 33:30
Incline: 2%
Weight: 127.2
Tempo Run = sucky.
1 mile at 6.0
1.5 miles at 6.5
1 mile at 6.0
The point of a tempo run - according to the websites I looked at last night - is to get used to running "comfortably hard" for a length of time. The time, I assume, will increase with every week. "Comfortably hard" - sounds like an oxymoron to me, but whatever. I also read that you run the tempo portion at your 10k pace. I don't have a 10k pace, I just have A pace. The same pace for every run. So I ran at a 9:00 pace, which is faster than what I normally run and faster than any of the races I've done. I suppose I chose that because I'd like that to be my pace and I need to get used to running it.
One thing that I'm realizing in all of this is that I'm not a racer - yet. My main goals in the races that I've done, is to just complete the race without walking. I've yet to do that in a 5k, but I've accomplished that in the two halfs. That is a very big accomplishment for me at this point. I just started running a couple of years ago and at that time, I couldn't run a mile without stopping to walk. I struggle with high heart rate throughout my workouts - usually 180 bpm - and have a difficult time maintaining activity at that level for great lengths of time (it SHOULD be difficult... that is max heart rate for my age). So to run 13 whole miles without taking a break to walk is huge for me. Which is why my performance in the 2 5ks I've run is so disappointing and aggravating to me. After the first one I cried for 15 minutes. It was my first race and I had worked so hard to become a runner, but I was not prepared for the hills on the course (had mainly trained on the treadmill at 0% incline). The recent Turkey Trot... well that was totally due to going out too fast, not stretching, and being over tired. All lessons learned.
So all of that to say... I'm not a racer. I'm a runner. I'm constantly working on my fitness, but I'm not sure I have a desire at this point to try to be a racer. I am excited that my pace has organically gotten faster. I used to be thrilled to run a 10:30 pace and now I'm thrilled to run a 9:15. But I didn't do any work to get faster, I just became a better runner through practice and then suddenly I was also a faster runner.
5/3 Riverbank Run - goal is to complete it without walking. I hope to run it in around 2:30. I will do all of the training as a way to increase my fitness, but I don't have any strong desire or illusions that I'll be running much faster than 9:30. I have no doubt that I can run it without walking, since I felt so amazing after the Holland race (so many people have told me that I didn't run hard enough because I had gas left at the end... and to that I say: I don't care.)
For me, the training is important because it keeps me on track and gives me discipline. That is what I need the training for. If I get faster by doing it, then all the better. Maybe I will be a racer in the future, but right now it isn't my focus. And I'm okay with that.
Monday, November 15, 2010
Monday November 15, 2010
Workout: 4.77 miles tempo run on the treadmill
Time: 43:20
Pace: average 9:04
November total: 30/60
I also ran yesterday afternoon - 6.54 miles, which brought my november total to 25.23. I had intended to run 8 miles on Saturday morning before leaving for Cadillac, but my alarm didn't go off and when I woke up I didn't have time to get any miles in, really. I was going to skip running over the weekend, but it was pretty nice outside yesterday afternoon when we got home and I didn't want to pass that up. Unfortunately, I didn't get out there until 3:30 and didn't have time to get a whole lot more in because it was getting dark.
The running was better yet than the other runs I did last week. My red blood cells must be returning to normal.
Today I did a tempo run. I did 2 miles at a 9:15 pace, then 1.5 miles at a 8:50 pace and finally 1.27 miles at 9:15 pace. It felt good. I'm also trying to pick out my best fast-running songs for the 5k next week. My goal is to run it in 27:00, but I'm going to be happy with anything under 30 minutes because of my really poor performance in my first and only 5k a year and a half ago (I think I got something like 32 minutes).
So I have 30 miles to run in 15 days. Interesting - wonder if I would like doing 2 miles every day... probably not. I'm going to shoot for this schedule:
Wed 17th - 4 miles
Thur 18th - 4 miles
Sat 19th - 8 miles
Mon 22nd - 5 miles
Thur 25th - 3.1
Sun 28th - 4
Mon - 29th - 4
Four miles seems like such a short run.
Time: 43:20
Pace: average 9:04
November total: 30/60
I also ran yesterday afternoon - 6.54 miles, which brought my november total to 25.23. I had intended to run 8 miles on Saturday morning before leaving for Cadillac, but my alarm didn't go off and when I woke up I didn't have time to get any miles in, really. I was going to skip running over the weekend, but it was pretty nice outside yesterday afternoon when we got home and I didn't want to pass that up. Unfortunately, I didn't get out there until 3:30 and didn't have time to get a whole lot more in because it was getting dark.
The running was better yet than the other runs I did last week. My red blood cells must be returning to normal.
Today I did a tempo run. I did 2 miles at a 9:15 pace, then 1.5 miles at a 8:50 pace and finally 1.27 miles at 9:15 pace. It felt good. I'm also trying to pick out my best fast-running songs for the 5k next week. My goal is to run it in 27:00, but I'm going to be happy with anything under 30 minutes because of my really poor performance in my first and only 5k a year and a half ago (I think I got something like 32 minutes).
So I have 30 miles to run in 15 days. Interesting - wonder if I would like doing 2 miles every day... probably not. I'm going to shoot for this schedule:
Wed 17th - 4 miles
Thur 18th - 4 miles
Sat 19th - 8 miles
Mon 22nd - 5 miles
Thur 25th - 3.1
Sun 28th - 4
Mon - 29th - 4
Four miles seems like such a short run.
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