Quail Creek 4mi Training Run

Posted on 19 Mar 2018 In Running

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I took both Saturday and Sunday off as rest days to recover from last week’s miserable overtraining. I knew I would need extra time this week, with a long run of 18 miles planned, so I shifted my schedule a bit, too, moving my runs from Tuesday, Wednesday, and Thursday, to Monday, Tuesday, and Wednesday.

That way I can rest on Thursday to have a good fresh set of legs for Friday’s 18-mile endeavor.


I focused on form this run, and tried to keep things moving at a reasonable but not breakneck pace. I didn’t want to overdo it as I just wanted some good solid distance under my belt while still maintaining energy for my long run at the end of the week. It felt great: The weather was very chilly and winds were at 30mph, but I was dressed for the occasion and was able to take advantage of the weather to help keep me cool as I ran a basic 4 mile route.

I ended up with a pretty rad pace in spite of my goal of slowing down. The rest days really helped.


Distance (mi) Time Pace (/mi)
4.09 37:42 9:13


The cold wind sucks, but is pretty useful once you get moving. At least it was more sustained and going in one direction instead of some of the gusty winds that take you by surprise and change direction seemingly randomly.

Tags: training