Much like last week, I felt the need to modify this week’s schedule a bit.
W7D2: I ditched yesterday’s run and just did a serious upper body lifting routine, adding some bench for the first time. I seem to be able to go up to about 150 pounds with low reps. I’m tempted to figure out a regular bench routine (with lower weights) to add into my usual mix. Kind of fun… even if not particularly necessary.
W7D3: Today was supposed to be 8×400 intervals, but I skipped that and did an easy three instead. Covered 3.11 miles in 35:33 (11:26/mi pace). Splits were 11:16, 11:26, and 11:44. Finished at a 9:57/mi pace. Burned about 465 calories.
Some more RICE tonight and I’ll see how it goes. Perhaps I’m overreacting, but with a race next weekend I want to make sure I’m not sidelined with an injury.
Today was Week 7 Day 1 of the Hal Higdon 5K Intermediate Training Plan.
Rest day. Good thing, because my legs are still in rough shape from yesterday’s run. :)
Today was Week 6 Day 7 of the Hal Higdon 5K Intermediate Training Plan.
Sunday is my long run day, so I hit the rail trail once again. The weather was perfect and the smell of fall leaves was in the air. So even though I was scheduled for 7 miles, I knew I’d be logging some extra ones today. Picked up the trail at Brillhart Station and headed south for an out-and-back…
Ran 10.00 miles in 1:59:10 (11:54/mi pace) with an average speed of 5.0 mph. Like last time, the Howard Tunnel messed with my GPS a bit each direction, but I still have some decent data. According to the Garmin, my splits were 10:43, 11:43, 11:26, 11:32, 11:58, 11:57, 12:32, 13:01 (heh), 11:39, and 12:32. Burned about 1400 calories.
Tomorrow is a scheduled rest day, and if I have to take another rest day after that so be it. I ran 10 miles for the first time today. And that’s awesome. :)
Yesterday was Week 6 Day 6 of the Hal Higdon 5K Intermediate Training Plan.
Ran 5.00 miles in 48:47 (9:45/mi pace) with an average speed of 6.1 mph and a max of 9.5 mph. My 1-mile splits were 9:58, 9:48, 10:04, 10:14, and 8:41.
My goal for the run was to keep the pace nice and easy, knowing that I’d be doing a long run the next day. But as I closed in on 5 miles, I realized that I was doing pretty well. So I picked up the pace a bit for the last mile, and ended up with a new (unofficial) PR. My previous was 51:39 from back in September.
Good run.
Today was Week 6 Day 5 of the Hal Higdon 5K Intermediate Training Plan.
Rest day!
Today was Week 6 Day 4 of the Hal Higdon 5K Intermediate Training Plan.
I think I’m fully recovered. Had three on the schedule today, did it without a problem, and felt fine afterward. I tried to keep my pace at what I would call a “fast conversational” pace. Seemed to work out well.
Ran 3.11 miles in 28:25 (9:08/mi pace) with an average speed of 6.6 mph and a max of 8.0 mph. Splits were 9:09, 9:01, and 9:20 with the last 0.11 at a 8:27/mi pace. Burned about 465 calories.
Probably the most notable part of today’s run was the weather. It was in the 60s, and cold enough that I actually wore a hat! The first mile was chilly, but by miles two and three I was good and warmed up. Broke a sweat by the end.
Today was Week 6 Day 3 of the Hal Higdon 5K Intermediate Training Plan.
I’m still in recovery and/or injury prevention mode, so I made the decision to ditch the 40 minute tempo run on the schedule for today. Instead I did a slow three, making an attempt to shorten my stride a bit to make it easy on my legs. Covered 3.11 miles in 34:19 (11:02/mi pace). Splits were 10:42, 11:17, and 11:10. Burned about 475 calories.
Other than a slight “dog incident” at the 0.2 mile mark (see pace graph), it went well. There is still something a little funky going on with my left knee, but other than that I felt fine. Certainly no pain anywhere.
Tomorrow I should be back on the plan.
Today was Week 6 Day 2 of the Hal Higdon 5K Intermediate Training Plan.
The plan called for a three mile run today, but I felt the need for another day without running. I probably could have run today, but I’d rather take one more day off by choice rather than risk being forced to take a week (or more) off. I’m OK with that.
A day without running, however, doesn’t have to be a wasted day. Instead of logging miles, I did an extra long stretching session followed by a heavy duty upper-body workout. I increased the reps of all my lifts to 12-12-6, still using the 20 lb. dumbbells, skipping all the leg workouts. Actually felt good tonight… arms are definitely starting to feel stronger.
Some more ice tonight, and then with some luck I’ll be back on the road tomorrow after work.
Today was Week 6 Day 1 of the Hal Higdon 5K Intermediate Training Plan.
Monday is always a rest day in this plan, and that’s a Good Thing. I think swapping workout days last week, going over my scheduled mileages by a lot, and breaking the 10% rule have led to the beginnings of some overuse injuries. So I’m making the most of my rest day today and have bags of frozen green beans on the sore parts. :)
RICE, FTW!