Training - Week 4
Tuesday - 3 MILE RECOVERY JOG (10:15 - 11:00 M/M)
So a nice recovery run to start week four.
I completed the run in 30mins 42secs, which meant an overall pace of 10:14 m/m.
The three miles broke down as follows:
Mile 1 - 10:15 m/m
Mile 2 - 10:12 m/m
Mile 3 - 10:15 m/m
I spent yesterday feeling a little bit drained and achy - nothing too major as I felt perfectly ok to go for a swim but, nevertheless, more drained/achy than I have felt at any other time during the training.
I put this down to a simple accumulation of the three weeks training and increase in mileage to what I had been doing previously and just generally took it easy for the day and had fun with my son.
Today, despite over-sleeping after hitting snooze only to later discover 40 minutes later that I had not in fact hit snooze, I woke up feeling a lot more chipper and looking forward to my run. I had one of those days at work today where I just seemed to be running around like a blue-arsed fly without it actually seeming like I achieved anything much so I was pleased to pull on my kit and head out the door. One of the reasons I have always loved running is the escapism and de-stressing aspect of it.
The run went really well and I took my headphones and just chilled out for the three miles, listening to some slower-paced tunes. I don't think I once even came close to breathing heavily or feeling stretched in any way whatsoever and finished feeling like I wanted to go for a proper run!
I really have learnt, even though it has only been three weeks, to enjoy the recovery runs - as soon as I twigged that I was supposed to be running slowly for a reason and that I should stick to the slower pace, I have been noticing the benefits - I finish these runs feeling so energised and spend the evening feeling great and with a spring in my step and the same was true of the run this evening.
Nothing special to report from the run itself - I went out just after six this evening and the streets were pretty quiet so it all passed very uneventfully. It was nice to just get out for half an hour, turn the music on destress and tune out. It really took my mind off of what Ruth is going to do to me when she reads about my diet. Which was nice.
So the rest day seems to have worked very well, as has the recovery run... on to the next run tomorrow! I have a parkrun on Saturday, my first ever, and I feel like I'm in shape to at least worry my PB time... I'm really looking forward to it and this week really does feel like a bit of a build up to the "big race". 
Sam has had a tweak of my training plan following the feedback from the first three weeks so either Sam or myself will post the revised next four weeks soon....
Sam, one quick question for you (apologies if you've already told me this) - now we have upped the pacings and also the mileage slightly, am I still aiming for sub 4 hours? Or has the goal time changed also?
