I decided to start into a more advanced running plan, the Hal Higdon Advanced HM plan. Since the half I’m aiming for isn’t until November (20 weeks away) and the plan is 12 weeks, I’m doing the first two weeks a few times. This week it was:
| Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|
| Hill x 6 | 3 miles + 7 strides | 45 minute tempo | 3 miles HM pace | Long Run - 90 min |
Monday: New shoe day! I fell back asleep after my alarm went off, woke up nearly an hour late. So I ended up starting my run around the same time I’d normally end my run. Today was 6 hill repeats. Given the places I could go without dealing with too much traffic, I used the Taylor-Southgate Bridge. It was a hot and humid day. 6 intervals, 7:35, 7:13, 7:24, 7:53, 7:50, 7:49. Overall, 4.72 miles in 42:08 (8:56 pace).
Tuesday: messed up day. I had my semiannual teeth cleaning, so I didn’t run in the morning, and I had to assist with a kid going to the doctor in the afternoon, ended up going out to lunch at one of my favorite pizza restaurants and drank a beer with lunch, and went running about an hour or so after eating. I stayed in the subdivision and ran an easy 3 miles. When my watch switched to strides, it had 30 MINUTE strides! Ran those by time and rounded off to 4 miles in 33:45 (8:24 pace).
Wednesday: tempo run. Ran through Friendship park and all the way past the Bengals practice field. Since there were several semi trailers parked on the side of West Pete Rose Way, I only went one loop and then ran back all the way to Friendship Park again, circling back into Yeatman’s Cove to try to talk to a friend that I passed (unfortunately, didn’t see her… then I emailed her and the email auto-responded with a “this email is no longer active” response :-/). 7.19 miles in 58:07 (8:05 pace overall). Tempo portion was 45 minutes covering 5.69 miles (7:54 pace).
Thursday: I was thinking this was an easy 3 miles and 7 strides, and when I went into the park to run, my watch told me it was 3 miles at HM pace. Ohkay! Kept it in the parks (again), 4.5 miles total in 36:02 (8:00 pace). HM pace portion was at 7:39 pace. If I can manage to do this pace in a half marathon, not only will I be happy, but Boston will be around the corner!
Friday: Long run day. The agenda for the morning was to take my wife to a funeral for her cousin at 9 AM, so no work. I got up early for a 90-minute run in the park and crossing over to two soon-to-be-connected subdivisions. The park and subdivisions are mostly flat, so it did go pretty fast. I took Gatorade Endurance and Gatorade Apple Pear Energy Gel with me.
Wonder what this tastes like. Guess I’ll go for a run and find out… pic.twitter.com/fmnmnkimLo
— Andrew Rohne 🍺🏃🍕 (@HamBrew807) June 15, 2018
Anyway, the week was about 31 miles, 4:20 spent running, average pace of 8:25, which is pretty fast considering the weather. Spoiler alert, the weather is hotter next week!
Cheers!