Sunday was my last day of my second time through the HH10K plan. The schedule had me doing a 10K race, but instead I went for a slightly longer run with Eric, Nate, and Bill.
We hit the York Heritage Rail Trail for a slow 8 mile run, starting at Brillhart Station and ending at Hanover Junction.
Total distance was 8.01 miles in 1:25:48 (10:42/mi pace) with an average speed of 5.6 MPH and a max of 9.1 MPH. My 1-mile splits were 10:48, 10:29, 11:09, 11:00, 10:52, 10:45, 10:33, and 10:03. Burned about 1200 calories.
It was definitely one of the more enjoyable runs that I’ve done lately, and sure beats running solo loops around my development. Running with others always provides me with a huge motivation boost. Good times!
MB
There was a 2-mile run on my HH10K schedule for tonight. So I decided to combine that with my current fascination with the Army Physical Fitness Test (APFT) and to head over to the local high school track and take the test.
I walked a lap, and then jogged a lap, and felt decently warmed up. Hit start on the Garmin and ran harder than I have in months. Basically kept it sub 7:00/mi for the first lap, and then started slowing down a bit. Ended up running 2.00 miles in 16:13 (8:06/mi pace) with an average speed of 7.4 MPH and a max of 11.2 MPH. Splits were 7:46 and 8:26. Burned about 300 calories.
So how did I stack up against the APFT 2-mile run standard?
You must score at least a 50 in each event in order to graduate Basic Combat Training. Active Duty soldiers will need to score at least 60 to pass the APFT.
I scored 73 points out of a hundred, easily meeting the BCT standard and passing the Active Duty standard by 13 points. Even though my time was slower than my 15:51 PR, I’m quite happy with it.
There was also some strength training on the schedule for tonight, but I’m putting that off until tomorrow. I have to do OHP W1D3 anyway.
I’m still working my way through the HH10K plan:
W6D7 - 6.21 miles in 1:10:50 (11:23/mi)
W7D2 - 3.11 miles in 33:55 (10:54/mi)
W7D3 - 1.18 miles in 13:10 (11:10/mi)
W7D4 - 2.00 miles in 21:38 (10:49/mi)
The W7D7 schedule had me doing 5.5 tonight, but whatever. I did 6.22 miles in 1:12:05 (11:35/mi pace) with 1-mile splits of 11:27, 11:24, 11:48, 12:21, 12:21, 10:50, and the last quarter mile at an 8:38/mi pace. I’m sure spending an hour mowing the lawn right before the run didn’t help those split times, but it was still an enjoyable run.
I’m in the second to last week of the HH10K plan…
For W7D3 I had 45 minutes of cross-training on the schedule, and did some simple circuit training. The “circuit” was: 10 minutes light weights, 10 minutes treadmill, 5 minutes medicine ball, 10 minutes elliptical, and 10 minutes floor/ab work. I was feeling surprisingly good at the end, so I went out for a mile jog to cool down.
My next “long” run is on Sunday… 5.5 miles according to the plan. Last week I did 10K instead, and expect to do the same this week as well.
Lack of sleep and slight dehydration caused me to postpone my HH10K W4D7 run until today. The weather was perfect and the run felt good, and I’m happy (?) to say I had a new first tonight… namely, I swallowed my first bug while running.
Probably a gnat or something, but it (of course) felt quite large and was well past the point of spitting it out.
I’d like to say it happened because I’m just that fast, but more likely it was because I was sucking air so hard I pulled him in from across the street.
It was pouring rain yesterday, so I postponed by W1D7 run until today. It was in the low 50s and still a light, steady rain, but I decided to run anyway. I’m glad I did, because it was a good one.
My speed wasn’t anything to be proud of. Ran 3.00 miles in 28:19 (9:26/mi pace) with the following 1-mile splits: 8:44, 10:13, and 9:20. Still, it felt really good. Far better than most of my runs have lately.
Finished up the night with my W2D1 stretch and strengthen routine, doing 2×15 reps of each exercise.
I need a training plan to get me back in shape, so I’m doing the Hal Higdon 10K plan again. I work best when I’m on a strict schedule, and I think the HH10K includes the right amount of running and lifting for me.
Tonight was W1D1 which is a “stretch and strengthen” day. Did some good stretches, followed by 3×10 of each of my usual lifts with two 20 lb. dumbbells. Felt good.
For various reasons I ended up postponed my W8D7 run a day, running it on Monday instead of Sunday. But I did run it, and I’m pretty happy with my results.
I ran 6.21 miles (10K) in 1:10:14 (11:18/mi pace) with an average speed of 5.3 mph and a max of 8.5 mph. My 1-mile splits were 10:46, 11:09, 11:34, 11:56, 12:03, 10:56, and then finished the last 0.21 mi at an 8:18/mi pace. Burned around 945 calories.
So that concludes the Hal Higdon 10K Training Plan for me!
I started the program back in July, and at the time I wasn’t really sure if I could even finish it or not. But, much like the C25K program, by the time the final week of the training program arrives there’s really no question if I can do it or not. That’s cool, because it means the training plan works, but it also makes for extremely anticlimactic final runs. Perhaps that’s a good thing?
Now it’s time to start the next training plan…
Today was Week 8 Day 6 of the Hal Higdon 10K Training Plan.
Another rest day according to the schedule.
Today was Week 8 Day 5 of the Hal Higdon 10K Training Plan.
Rest day… unless you count mowing the lawn. It certainly felt like a workout today.
