Half Marathon Training - Week 4 and a RAFFLE!!

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This week I was coming off my shiny new PR high from the Bucktown 5K.  Being able to run that fast for 3.1 miles made me realize that all the training is paying off and that I really need to complete all the required training elements every single week because on December 2nd I'm going to need every single ounce of that training to work in my favor.  So, here's what coach wanted me to do this week:

Monday: 3 miles
Tuesday: Cross Train or Speed
Wednesday: 3 miles, start easy build to fast finish
Thursday: Strength
Friday: Easy 30 minutes
Saturday: 5 miles, start slow last 3 fast
Sunday: Rest

Here's what I actually did:

Monday: Bike 9.31 miles/42 minutes
Tuesday: Run 5.88 miles (W7D3 of the 5K - 10K program I've been doing)
Wednesday: Bike 11.91 miles/56 minutes
Thursday: Speed (10 minutes slow, 20 minutes fast, 10 minutes slow) & Strength train
Friday: Off (I thought I'd be running on Sunday so I took an early rest day)
Saturday: 5 miles with the TC Group
Sunday: Bike 12.4 miles/54:13

Overall I feel really solid about the training I did and feel like I'm making good progress.  The run on Saturday with my TC teammates did not go exactly as planned.  I'd intended to run an 11:00/mile but the first two were in the 10:XX range.  I struggled to hang onto that pace so the last 3 miles were slower, especially the last one because I ended up walking about a quarter mile.  I was disappointed with this but I was talking to Coach Bill who gave me some advice about speed training (it's necessary even though it sucks) and I really appreciated that.

Photo by SPIBelt (because I couldn't make it look this good)

Now for the fun part!  The fabulous folks at SPIBelt have donated one of their very fabulous belts to help me raise money for Crohn's and Colitis Foundation!  I got my SPIBelt for Christmas last year and have LOVED having it.  I've used it while walking, running, biking and hiking.  Pretty much anytime I'm going out alone I have that handy little belt with me.  At first I thought that it wouldn't be big enough to hold both my phone and my house key/cash/ID etc.. but I've been able to store my iPhone, a full size CLIF bar, car/house key, ID & Cash with no problem.  Even with all of that in there the belt stayed securely on my waist and didn't bounce at all!  These things are AMAZING!

In order to be entered for the raffle you just have to do one thing!  For every $5 donated to Crohn's and Colitis Foundation of America (using that URL) you get an entry to the raffle.  Please share this with everyone you know so we can share the SPIBelt love and raise a lot of money for CCFA!  The contest is open now through next Monday, October 1, 2012 at which point I'll pick (using a random number generator) & will post the winner with next week's training update.

Edited to add:  I have a few more raffles to do and once you've donated you're entered in all of 'em!  So donate now!!

Good luck everyone!