Week 4: Almost Half Way!

Week 4 of training is coming to an end! I have an 8-miler scheduled for this Sunday and I'm actually pretty excited about it. I'm waiting until Sunday because it should be a bit warmer than the other days in the forecast (about 30 degrees) and I'm hoping to run outside to avoid the treadmill.

For simplicity's sake, I combined the runs and cross-training sessions this week. On Tuesday and Thursday, I ran 4 miles each day. I'm wrote out my post-run exercises in advance so I didn't show up to the gym unprepared. 

Tuesday:
1) 4 mile run
2) 15 minutes on stationary bike
3) Squats (weighted squats, stability ball squats, sumo squats, weighted single-leg squats with toe touch)
4) Romanian deadlifts (weighted 15 reps x3)

Lateral lunges (25 each leg)

5) Push ups on stability ball (10 reps x3)

6) Plank (1 minute on balance board)

Thursday:
1) 4 mile run
2) 2 or 3 vinyasa yoga sun salutations

I'm using today and Saturday as "rest days" to gear up for my long run on Sunday and give my hamstrings a rest. I have a feeling an ice bath will be in order after Sunday's run. I'll be layering up with two pairs of pants (ankle leggings and fleece-lined pants), three layers on top (dri-fit tee, long-sleeve Under Armour with face covering, and performance fleece jacket), Nike gloves, and performance headband to cover my ears.

Almost half-way done with training for my dream race!