Long Island Half Marathon Training Week #4


I can’t even believe that I am recapping week #4 of half marathon training with Laura already! In fact, I didn’t believe it so I had to double-check to ensure I wasn’t making a mistake. Tomorrow starts week #5 which means the Long Island Half Marathon is, um, 4 weeks from today. I can’t help but wonder about the weather a month from now. I know I have said this before but it’s usually fairly warm by race day yet the weather here right now is super cold, snowing(!!) and crazy windy. A lot can change in a month I guess, I would just like a little bit of time to adjust to running in some warmer temperatures if I am going to need it for race day!

This week’s workouts were slightly lighter than usual — not so much in mileage but in the intensity which worked well for yesterday’s 10k race. I didn’t taper (and ran a few miles prior to the start) but the reduction in speed work during the week helped me get to the start line with legs that weren’t what I would think of as fatigued at all.

I will recap the race in tomorrow’s post but it was a good one – even if it rained like crazy the entire time!

long island half marathon training week #4

Monday – Pure Barre & 5 Miles (treadmill)

5 miles on the treadmill because the early morning rain did not look too inviting. I followed my new easy run treadmill workout but bumped up my easy pace range because I felt like I could go a little faster without burning myself out for tomorrow’s harder/longer run.

Pure Barre Tone in 10 Combo:

  • Full Body
  • Seat & Abs

I also did that Pop Sugar 10 minute workout for runners that we have talked about – I really like it!

Tuesday – 8 Miles (Treadmill)

I made the decision to run on the treadmill due to what the news was calling Tropical Storm force winds (40-50 MPH). The plan for today was 8 miles – 4 easy/4 going from moderately hard to hard.

It’s not so easy for me to do this type of run on the treadmill since I am supposed to base the pace on effort but I did the best I could!

Miles 1 – 4: speeds between 6.3 – 7.0

Miles 5, 6: speeds between 6.8 – 7.5

Miles 7, 8: speeds between 7.5 – 8.5

Wednesday – Pure Barre & 5 Miles

I was not at all in the mood for a Pure Barre DVD so I went with the Pure Barre Tone in 10 workouts instead.

pure barre

The 10 minute workouts totally trick me mentally into getting in the mood to move myself. I think to myself – it’s only 10 minutes. What usually happens is that I end up combining a few of the Tone in 10 workouts which sometimes can equal the length of a DVD <- see how it’s all mental?!

Tone in 10 Combo:

  • Arms & Abs
  • Seat & Abs
  • Back & Cool down
Click here if you missed my Pure Barre Tone in 10 Review.
5 miles easy outside, faster than what I consider an easy run but it felt comfortable.


Thursday – 8 Miles

The plan was for an easy 8 miles. I ran 3 miles on the treadmill until it was light enough for me outside to finish up this run outdoors.

A little later in the morning I quickly squeezed in my favorite Yoga For Runners: Pre-Run.

Friday – 4 Miles

I skipped Pure Barre today to give my muscles a little bit of rest before tomorrow’s 10k race.


Saturday – 10k Race

3 mile easy warm up + 10k race + cool down walk/run back to the car.

Aspire 10k

Photo credit: Aspire 10k Race/GLIRC

I will recap this rainy Aspire 10k race tomorrow but it went really well. I felt strong and happy, finishing faster than last year.

Sunday – Pure Barre

I totally feel like running today most likely because I didn’t run as long as usual yesterday. I will stick with just Pure Barre today though in order to rest up for the week of training ahead.

Previous Long Island Half Marathon Recaps:

LI Half 2015

LI Half 2014

LI Half 2013

Long Island Half Marathon Training Week 4 #running #halfmarathontraining #10k #race #purebarre #fitfluential @thisrunrecipes @pure_barre #aspire10k Click To Tweet

Have you ever run a race in the rain?

Best thing you ate so far this weekend?

Is today a rest day or a run day?




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  • Lisa @ Running Out Of Wine April 3, 2016, 6:58 am

    I’m excited to hear more about the 10k! Whenever anyone talks about racing in the rain I always think of the Houston Marathon in 2013. It was cold, rainy, and windy but I think the worse part was the chafing!! I am hoping to run a few miles this morning but our flight home from Arkansas in later this morning, so I have to see if we will have time before we leave for the airport!
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  • Michele @ paleorunningmomma April 3, 2016, 7:11 am

    You’re killing your training! Seriously can’t believe this weather – 80 degrees Friday and now freezing wind and rain the next 2 days. I’ve never run a race in full on rain and really never want to, we’ll see!
    Michele @ paleorunningmomma recently posted…Flourless Caramel Chocolate Chunk Frosted Fudge Brownies {Paleo}My Profile

  • Alyssa @ Renaissancerunnergirl April 3, 2016, 8:47 am

    Tuesday’s winds were a lot scarier-sounding than in reality. This morning as I lace up to head out, I’m trepidatious!
    Alyssa @ Renaissancerunnergirl recently posted…March Monthly RecapMy Profile

    • The Cookie ChRUNicles April 3, 2016, 8:55 am

      today is definitely scary outside from what I can hear and see! Tuesday was bad at times here based on what I felt when actually outside, I think it depended on where you live.

  • Laura @ This Runner's Recipes April 3, 2016, 9:28 am

    Congrats again on the strong 10k! You are absolutely killing it with this training! I haven’t raced in the rain yet, but it’s just a matter of time living here in Seattle.
    Laura @ This Runner’s Recipes recently posted…5 Running Accomplishments You Should Celebrate Each WeekMy Profile

  • Gretchen | Gretchruns April 3, 2016, 9:50 am

    Great job this week! Can’t wait to hear about your race. You are doing SO well with training! Keep it up 🙂
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  • Meghan@CleanEatsFastFeets April 4, 2016, 6:29 am

    See, I was worried abut that weather for good reason. It was cold and crappy here this weekend and we even had snow. I’m glad despite it all the race sounds like it went well.
    Meghan@CleanEatsFastFeets recently posted…Week in Review: Baby Mania (#25)My Profile