I'm almost 25% done with my training! Week 4 was great. I felt good and ran well. This was also my highest mileage week ever. I did find a big knot in my calf on Friday, but it doesn't seem to affect my running or walking. I've been trying to work it out with The Stick, but I'm pretty wimpy when it comes to that kind of pain.
My pace run this week was 6 miles, and I hit 9:02 pace—close enough! My pace range for the week was 9:02 (pace run) - 10:44 (hill repeats). Temps were between 28 and 46, and I ran in one crazy downpour (fortunately on a shorter run).
I should mention what I'm wearing on my feet. Right now I'm running in Brooks Ravenna 2 shoes with Sole insoles. I experimented with minimalist and low-drop shoes last fall during my training for the half, and that didn't work out so well. I love how those kinds of shoes feel, but I'm not sure they will ever work for me. I found out when I injured my ankle last fall that my right leg is kind of funny and I run on the inside of my right foot. My left leg is normal and my arches are normal, but my gait is strange and slightly lopsided. The physical therapist gave me insoles but they didn't work very well, so I did some research and found these. I'm so glad I did, because my ankle healed and I feel great. I think I'm one of those insole people now.
Although I love the insoles, I'm not as sure about the shoes. I'm thinking of either trying Brooks Adrenalines, or going back to Asics. I ran in Asics all of my life until last year, when I had two pair in a row that gave me bad blisters (Nimbus and Kayano). But since I'm running with insoles now, I think I might be okay in Asics. I like the Ravennas okay, but I'm not in love with the fit. I've also recently run in Brooks Trance 10s (nice but kind of heavy and stiff), Brooks Pure Cadence (really comfortable but my ankle tendon got sore), and Salomon Crossmax (they rubbed my ankle bones). I am a little tired of thinking about shoes so I'm glad the Ravennas are working for now.
Here are the details for Week 4 (Jan 23 - Jan 29):
Monday: 3 miles
Tuesday: 3.5 miles
Wednesday: 6 miles (pace)
Friday: 3.5 miles
Sunday: 11 miles
Next up: Trails vs. roads.