This is part of the cycle of pre-training-plan weeks where I’m repeating the first two weeks of the next plan, so this week looked like this:
| Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|
| Hill x 6 | 3 miles + 7 strides | 45 minute tempo | 3 miles HM pace | Long Run - 90 min |
Monday: Hills. I ran up to Gilbert Ave, which is where the hardest part of the Flying Pig Marathon and half marathon is. I didn’t run the hardest I could because of a minor back strain, but kept all of them in the upper 7’s. Total of 5 miles in 43:13 (8:38 pace).
Tuesday: 3 miles + 7 strides. I went up to Columbus to teach a workshop, and didn’t have time to run before I left. So I ran in the afternoon. It was 91F. I expected to run slowly in the park in the hot, hot sun, and I used my bottle belt pack. I didn’t quite run slowly, 4 miles in 32:47 (8:11 pace).
Wednesday: 45 minute tempo run. Ran out to the end of Friendship Park and back through Sawyer Point, Yeatman’s Cove, and Smale Park and all the way out to the end of West Pete Rose Way and two laps around the triangle before going back into the parks. Total of 7.16 miles in 58:18 (8:09 pace), tempo portion was 5.66 miles in 45 minutes (7:57 pace).
Thursday: 3 miles HM Pace. Started out trying to turn on my AfterShokz and they wouldn’t turn on. I went back into my office to see if I could just reset them and while I was in there, I put them on the charger. After 30 seconds or so, I decided to try again, and they responded with “Welcome to Trekz Air. Charge me!”. So I left them on the charger and went to run in silence. Ran out to and around the Bengal’s Practice Field and back into Friendship Park. Total of 4.5 miles in 35:43 (7:56 pace), HM portion was 3 miles in 23:02 (7:41 pace).
Friday: 90 minute long run. Ran across the Purple People Bridge, around in Newport and into Covington, back into Cincinnati, back into Covington, back into Newport, and back into Cincinnati. It was getting tough at the end. Hydrated with Gatorade Endurance and fueled with some Gatorade Energy Chews. 10.32 miles in 1:30:07 (8:44 pace). Upon getting onto the elevator, I tried to turn my AfterShokz down and the VOL- button wouldn’t respond. I tried to pause my podcast and the other button wouldn’t respond. So I tried to turn them off, and it turned them up. So they’ll have to go back to AfterShokz :-(.
That’s it for the week. 31 miles for the week, 4:20 spent running. Getting closer to my summer races, the Bulldog Blast 5k and the NKU XC series races.
Cheers!