Zombies, Run! 5K: Week 4

Week 4 Work Out:

5 minute walk
5 minute running

5 cycles of:
10 seconds knee lifts
1 minute slow walking
1 minute fast walking

5 cycles of:
1 minute walking
30 seconds running

15 minute free form run

W4D1:Today was beautiful--perfect temperature, little wind, just lovely. And I didn't want to get off the couch. But I finally motivated myself to get out there. Looking at this week's workouts, it seemed to be much more about building endurance than speed. So that was what I decided to focus on. There was only 22.5 minutes running compared to 26 last week, but that 15 minute run was a bit scary. So I went out there with the goal of not even thinking about my speed and just running those 15 minutes solid. The hilarious thing? I went further than ever before with the best speed and pace yet. Crazy, huh? Also, I went a little over a mile in those 15 minutes, so I was pretty thrilled about that!


Distance: 3.45 mi   Duration: 49:48 mins   Avg Speed: 4:15/mph   Avg Pace: 14:26 min/mi

W4D2: This was one of those runs where it was simply about finishing. It was so windy that for a while, I had to hold on my hat so it didn't fly off my head. My legs felt so heavy! I started the 15 minute free form run going straight into the wind for a long stretch. When the app told me I had done 2 minutes, I thought my legs would fall off before I made it 15 minutes. But I persevered, jogging slowly along until I reached the end. I knew my stats would be terrible, but I finished and that was what today was about.


Distance:  2.92 mi   Duration: 47:17 mins   Avg Speed: 3.7/mph   Avg Pace: 16:12 min/mi

W4D3: I decided I needed a "change of pace" from running around our development, so I went to the Hagerstown City Park on my way home. City Park has a reputation for being a hangout for some less than reputable people, but typically that's after dark. I couldn't get the idea out of my head and there wasn't as many people out as I was hoping despite a pretty nice, if overcast, day. My run went fine for the first 40 minutes or so, other than having to leave the path due to a showdown with a goose that I lost. But with about 6  minutes left to my final free form run, I was behind an older, scruffy looking man who kept swaying from one side of the path to the other. I had no clue how I was going to pass him. He heard me coming up behind him and turned around. He reeked of alcohol and said "hey beautiful, where you headed." I said "just running" and probably stepped it up as fast as I could without going into a full out sprint. Thankfully, I was headed towards the main playground where I knew there were some people out. I circled the playground area until I finished my last 6 minutes. I don't think I'm going to be heading back there if I'm alone. Even before that happened, I just felt like I was so hyper vigilant of who I was around, that I couldn't relax and focus on my run at all.

Distance:  2.98 mi   Duration: 47:22 mins   Avg Speed: 3.77/mph   Avg Pace: 15:54 min/mi

Side Note: First, I am really glad to be done week 4! The 10+ minutes of slow walking/fast walking/knee lifts were so tedious. Looking ahead to week 5 seems to be a lot more challenging, so I'm really excited for that! Also, I am 50% of the way done the Zombies, Run! 5K app!! I finished 4 weeks in 24 days. If I keep up the same pace, I'll finish the app the last week of April, leaving me all of May and the first week of June to work on speed and pace for the 5K I have planned on June 8th. I did see one a few weeks before that--May 18th--today that benefits the Humane Society. I'm tempted to try to do both...