Vancouver Half Training – Week 3

This is coming a bit later than I planned. It’s been a busy week.

I had to make some tweaks to the training plan last week due to weather and my knee feeling “off.” Changed up the mileage a tad on a couple of runs and swapped a run for the elliptical for something low impact. Overall not too bad of a week for training.

Monday – 2.43 mile walk (40 minutes)

Just did a walk on this cross training day.

Tuesday – 3.5 miles (9:51/mile pace) 

Kate and I were planning to meet up for a run, but rain moved in, so we called for a literal rain check. I hit the workout room for an indoor run on the treadmill. Had some Olympic track & field for motivation.


It always happens that after running outside consistently I remember how much I dislike the treadmill. I feel like my form is different or I’m not as relaxed. My knee started to hurt a tiny bit during the run. It’s been a little off lately. Not sure what’s going on there.

I made it through the run and then looked out the window to see a beautiful, epic rainbow over the river. It had stopped raining so I darted outside to snap some pictures. My camera couldn’t do this thing justice.



Wednesday – rest day

I had a Spin4 planning committee meeting after work (an upcoming CCFA event!) and then I headed straight to book club, so I embraced the rest day after my knee feeling weird the day before.

Thursday – 35 minute elliptical

The weather wasn’t fabulous again, so I opted to swap my run for an elliptical workout to give the knee an extra break.

Friday – rest day

Saturday – 3.82 miles (9:42/mile pace)

I woke up about 7:30 and checked the weather. Looked like rain was coming in and it would be rainy most of the day. I decided to get up and try to outrun the rain. I had 3 mile run on my plan, but I wanted to do closer to 4 since I skipped a run during the week.

Of course it started lightly sprinkling as soon as I walked outside. The light sprinkle lasted most of the run and then the rain picked up in the last mile. It actually felt good to run in the rain for a little bit. I stopped at 3.84 miles and felt good about it. And the knee felt good, too.


That night I met up with some college friends to grab Chinese food at Village Wok one more time before it gets torn down. So sad to see a campus staple going away. All in the name of another apartment building. There’s a sign in the window that says Village Wok will be back, but I know it won’t be the same.

Sesame chicken
Sesame chicken

Sunday – 6.27 miles (9:36/mile pace) and 32 minute walk

It was a gorgeous morning, so I decided to head over to Lake Nokomis for my long run.


I felt good running around the lake. My knee hurt a tiny bit around mile 4.5 (grrr), but then it went away. Not sure what’s up with that, but it’s annoying! I’m got a plan to start doing more consistent strength training that I’m hoping will help.

I didn’t have much going on the rest of the day, so I got to relax. I was feeling restless in the afternoon and decided to go out for a walk before dinner just to get a little more fresh air and enjoy the sunshine.


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