Today is Week 5 Day 2 of the Hal Higdon 10K Training Plan.
Made the mistake of having a large pasta meal and then heading out the door to run with less than about two hour in between. Had some cramping about a half-mile into my run. It went away for the rest of miles one and two, but came back a little bit in mile three and then the cool-down. Hopefully I’ll finally learn my lesson on that one. :)
Cramping aside, my total for the night was 3.11 miles in 29:11 (9:23/mi pace) with an average speed of 6.4 mph and a max of 10.0 mph. My 1-mile splits were 9:23, 9:56, and 9:04.
Today is Week 5 Day 1 of the Hal Higdon 10K Training Plan. This week increases the total mileage by 0.5, bringing my long run up to 4.5 miles on Sunday.
Did my “stretch and strengthen” routine, but kept it light by doing only about 10 reps of each with the 20 lb. dumbbells. Legs felt OK but not great. Arms felt pretty darn good, so I did some extra curls. Nothing special.
Today is Week 4 Day 7 of the Hal Higdon 10K Training Plan.
Finished up W4 with a great run today. I think having a good rest day on Friday and an easy cross-training day yesterday really paid off. Headed out for my run today feeling good, even though it was 81° with 66% humidity. Ran 4.0 miles in 39:43 (9:56/mi pace) with an average speed of 6.0 mph and a max of 8.3 mph. My 1-mile splits were 9:55, 10:16, 9:56, and 9:35.
Although I’ve had some decent runs, it’s been a while since I’ve had a really “good” one. Today was awesome.
Today is Week 4 Day 6 of the Hal Higdon 10K Training Plan.
I’m away from home this weekend, but I was able to get some quality cross-training in by swimming laps in the pool and going for some walks with the dogs. Easy, but it was enough to wear me out.
Today is Week 4 Day 5 of the Hal Higdon 10K Training Plan. Rest day!
Today was Week 4 Day 4 of the Hal Higdon 10K Training Plan. I’ve officially crossed the half-way point in the program. Woo!
Did an easy 2 miles on the high school track in about 20:27 (10:13/mi pace), with 9:48 and 10:39 splits. After that I did a short 0.29 mile cool-down (17:09/mi). Maximum speed was 8.1 mph. Came home and finished my lifting/strength training for the night.
I always seem to enjoy it more when I take it easy and go slow. Good run today.
Today was Week 4 Day 3 of the Hal Higdon 10K Training Plan.
Cross-training night! Did 37 minutes on the elliptical, burning about 740 calories. Tonight’s listening selections including NPR: Food and Year Zero.
I’m beat, but the workout went well. Tomorrow is another two mile run plus strength training.
Today was Week 4 Day 2 of the Hal Higdon 10K Training Plan.
Ran 3.11 miles in 28:28 (9:09/mi pace) with an average speed of 6.6 mph and a max of 9.7 mph. My 1-mile splits were 7:45, 9:56, and 9:48.
It was surprisingly hot out there on the roads, even though there was a nice breeze. Decent run tonight, nothing special.
Today was Week 4 Day 1 of the Hal Higdon 10K Training Plan. With the exception of a 0.5 mile increase for tomorrow’s run, this week is basically the same as last week.
Did a long stretch and strengthen workout tonight. Legs felt strong, especially when doing lunges. I struggled a bit, however, with my arm work (Arnolds and curls). That’s unusual, because it’s usually the other way around. Either way, good workout.
Today was Week 3 Day 7 of the Hal Higdon 10K Training Plan.
Ran 4.0 miles in 44:02 (11:01/mi pace). Splits were 12:01, 11:29, 11:24, and 9:07. Average speed was 5.4 mph with a max of 9.0 mph.
As you can tell from the splits, I started out extremely slow (on purpose) and then picked up a little speed with each mile.
Good run tonight.