I’m getting back into normal weeks… sort of. I’m following the Hal Higdon Intermediate recovery plan (although I may not end it with a race). This is a different week because I would normally run all five days, but I’m only running 4 because I’m going to a geek gathering (Dayton… er… Xenia Hamvention) on Friday.
| Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|
| Form drills + 3 miles | 3 x 1 mile @ M pace | Form drills + 3 miles | Long Run - 45 - 75 min | Hamvention! |
Monday: I did my form and mobility drills, but I skipped the strides. 3 miles across the bridges. I decided to change up ‘normal’ and cross the Suspension Bridge and the Taylor Southgate Bridge. 3.21 miles in 0:26:57 (8:24 pace… a little too fast, really). It was blistering hot out, even in the early morning.
Tuesday: The plan says 3 intervals, the watch tried to say 2. In my haste of setting this up in Garmin Connect, I neglected to ensure that there were 3 repeats. Anyway, 1 mile warm-up, 3 – 1 mile repeats at M pace with 0.5 mile recovery between. 5.5 miles in 46:01 (it would have been 45:59 if my watch didn’t crash at the end). Overall pace: 8:22. Intervals: 8:11, 7:54, 7:46 (the last one was manually timed).
Wednesday: It was a warm one. The plan was for 3 miles, and it was a warm one. I did my ‘normal’ loop of the suspension bridge to the Purple People Bridge. 3.61 miles in 30:40 (8:30 pace).
Thursday: The plan was 45 – 75 minutes, I ran 1:06, which got me to 7.5 miles. I felt sluggish in the first few miles, but hit my stride a few miles in. I brought some Nuun with me, and I thought I kept feeling my bottle drip on me. 7.5 miles in 1:06:10 (8:49 pace).
That’s it for the week. I haven’t really thought much about the summer and fall schedule, but I’m thinking it will be the same as normal – Bulldog Blast 5k, NKU XC Series, Hudepohl 14k, and the Honor Run Half Marathon. Maybe I’ll do another one if I find anything later in the year.
Cheers!