As promised, here is the dreaded first installation of my weekly running blah on Jake’s Mag.
I’m currently working through one of the Hal Higdon training programs (below).
|
Week
|
Mon
|
Tue
|
Wed
|
Thur
|
Fri
|
Sat
|
Sun
|
|---|---|---|---|---|---|---|---|
| 3 m run | 5 m run | 3 m run | 3 x hill | rest | 5 m pace |
10
|
|
| 3 m run | 5 m run | 3 m run | 30 Tem | rest | 5 m run |
11
|
|
| 3 m run | 6 m run | 3 m run | 4 x 800 | rest | 6 m pace |
8
|
|
| 3 m run | 6 m run | 3 m run | 4 x hill | rest | 6 m pace |
13
|
|
| 3 m run | 7 m run | 3 m run | 35 Tem | rest | 7 m run | 14 | |
| 3 m run | 7 m run | 3 m run | 5 x 800 | rest | 7 m pace |
10
|
|
| 3 m run | 8 m run | 4 m run | 5 x hill | rest | 8 m pace |
16
|
|
| 3 m run | 8 m run | 4 m run | 40 Tem | rest | 8 m run |
17
|
|
| 3 m run | 9 m run | 4 m run | 6 x 800 | rest | 9 m pace |
12
|
|
| 3 m run | 9 m run | 4 m run | 6 x hill | rest | 9 m pace |
19
|
|
| 4 m run | 10 m run | 5 m run | 45 Tem | rest | 10 m run |
20
|
|
| 4 m run | 6 m run | 5 m run | 7 x 800 | rest | 6 m pace |
12
|
|
| 4 m run | 10 m run | 5 m run | 7 x hill | rest | 10 m pace |
20
|
|
| 5 m run | 6 m run | 5 m run | 45 tem | rest | 6 m run |
12
|
|
| 5 m run | 10 m run | 5 m run | 8 x 800 | rest | 10 m pace |
20
|
|
| 5 m run | 8 m run | 5 m run | 6 x hill | rest | 4 m pace |
12
|
|
| 4 m run | 6 m run | 4 m run | 30 Tem | rest | 4 m run |
8
|
|
| 3 m run | 4 x 400 | 2 m run | rest | rest | 2 m run |
race
|
This week, was week 8, of 18. I can’t believe that after next week I will be half way through. It’s kind of crazy/frightening, especially considering the fact that I have been fairly half-hearted about training this year. I left off after week 5, since I missed both of the long runs for weeks 6 and 7. Anyway, here is a recap of this week’s efforts:
|
Week
|
Mon
|
Tue
|
Wed
|
Thur
|
Fri
|
Sat
|
Sun
|
|
|---|---|---|---|---|---|---|---|---|
|
goal
|
3 m run | 8 m run | 4 m run | 40 Tem | rest | 8 m run |
17
|
|
| actual | skipped | 7 m run | 7.3 m run | 38:40 tem | rest | 8 m run |
Overall, I have to give myself a grade of about a B, for this week. Even though I skipped Monday, and came up short on Tues (I forgot to check how far I was supposed to go), I made up for it on Wed, with a handful of extra miles. I was also pretty happy with the way that I was able to do as Hal suggested and instead of zoning out for the tempo run, do some “associating.” Associating basically means that instead of just throwing it on autopilot and shuffling along at an 8m/m pace, pay attention to my speed, my body, etc.. By taking Hal’s advice, I was able to do my tempo run at a pace that is close to what I want to be running in Oct. I has similar results on Saturday. I capped off the running week with a change of venue, and did some laps in Central Park. The weather was mid-70’s and the early morning shade made for a super pleasant run.
Here is what is on deck for next week:
|
Week
|
Mon
|
Tue
|
Wed
|
Thur
|
Fri
|
Sat
|
Sun
|
|---|---|---|---|---|---|---|---|
| 3 m run | 9 m run | 4 m run | 6 x 800 | rest | 9 m pace |
12
|