Welcome to the fourth week, everyone! If you haven’t, please check out the third week experience here.
With four weeks in, my body feels like a machine now. Running was never easy!
If you are following my preparation plan, you will know that every fourth week is a kind of easy week for me, where I do not stretch my body with long runs and make sure there is a balance between run, CrossFit, and the rest.
Day 1 – Sunday, January 26, 2020
First of all, happy republic day to all my readers from India. Having lived in the US for the last three years, made me miss India more on days like this.
Anyway, it was a Sunday and the longest day of the week when it comes to my running schedule. Having ran longer distances such as 5 miles and 8 miles, the distance of 4 miles did not feel challenging at all. I think as far as the distance goes, my body is well tuned to the distance. The only thing I think I should work on is my pace, but that will improve eventually, I am in no hurry.
I finished the 4-mile run in 49 minutes 40 seconds with an average speed of 12.24 minutes per mile.
Here we go with my Apple Watch.
Day 2 – Monday, January 27, 2020
The run day is followed by the rest day. When I went to CrossFit gym and found Jeff there, I knew the workout is going to be hard. Jeff is one of the most caring CrossFit coaches I have come across and he makes sure that you put in efforts to get amazing results.
As you can see below, the workout looks simple, but he throws in a curve ball here and there which makes us work even harder. At the end of the class, it gives you immense satisfaction, though.
Day 3 – Tuesday, January 28, 2020
Being the kind-of-easy week, I had to run one more 4-mile run on Tuesday. By this time, I do have my schedule in place, where I run mostly in the mornings on Tuesdays. It gives me some more time in the Tuesday evening to take care of my apartment, plants, and laundry.
It was a pretty uneventful run, with not much stress on my body.
It took me 48 minutes 18 seconds with an average pace of 12.04 minutes per mile to finish the 4 mile run.
I couldn’t take a picture of my Apple Watch after the run, so putting up the Activity Tracker screenshot here.
Day 4 – Wednesday, January 29, 2020
Here comes the Wednesday! Rest for Run and its CrossFit time.
Look at the workout below. Doesn’t it look daunting? Well, not for me! 🙂 We had the time cap on this workout which was 35 minutes, but that was more than enough for us, as we could finish this workout in merely 25 minutes. We were so happy with our performance.
We used the remaining 10 minutes to finish the 100 push-ups, 100 sit-ups, and stretching our body.
Day 5 – Thursday, January 30, 2020
Taking things easily this, again! I shortened my distance by a mile, which I did not feel at all. Once you are on this schedule, you will not even realize how quickly you can run 5K, 10K distances without even breaking a sweat. I think, that is what is happening with me. Good for me!
I finished this 3-mile run in 36 minutes 06 seconds with an average speed of 12.01 mins/miles.
Here’s my Apple Watch after the run. The speed increased a little bit, which is a sign of a good run!
Day 6 – Friday, January 31, 2020
The official rest day of the week. Gosh, I so look forward to this day, every week. Yet, somehow, I also miss working out and running. I guess, people just can’t appreciate good things, do they?
Day 7 – Saturday, February 01, 2020
Here we are at the end of the week. Saturday is my special day of the week. I get to all the things that I love. I do my 100 push-ups, then my run, followed by CrossFit workout and the final brunch with my close friends. I so look forward to Saturday.
This Saturday was no different. I had a small distance on my horizon, so thought it will be easily done, and I was correct. The only downside was that I hardly got a time to take a breath before starting off with my CrossFit workout.
I finished the 3 mile run in 36 minutes 54 seconds with an average pace of 12.17 minutes per mile.
I could see my friends warming up for the CrossFit session when I was still at 2.84 miles, so I had speed things a little bit, but ended up joining the session a minute or two late.
Shown below is the workout that we did that day. The 16 minutes EMOM (Every Minute On the Minute) was a fun one and quite easy.
The highlight of the day for us was when our trainer – Jen’s jaw dropped to the floor when we told her that we were done with our 1 mile run in just 6 minutes 20 seconds. Oh man, I cannot tell you how happy we felt. She literally went to our AirRunner and cross-checked and congratulated us on being so fast with the run. This made my day!
We followed this with a lovely brunch at a nearby local restaurant called Joseph’s Coney Island. Here’s my order of Western Omelette, coupled with hash browns, Wheat Bread and three cups of Black Coffee! Gosh, I am hungry now!
Hope you guys had fun and keeping up with the progress.
See you next week!
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