This is week 6 of half marathon training for the Honor Run Half Marathon in Florence, KY. I’m using Hal Higdon’s Advanced programfor this one. If you want to register for this race, use this link, and try using code “BIBRAVE15” for $15 off, courtesy of the fine people of and affiliated with BibRave (note that the link IS an affiliate link, the BibRave code is just one I’ve seen on Twitter and I get nothing if you use it… so you might as well use it!).
This week seemed tough. In fact, I was making jokes about my legs falling off on Reddit because of the race last Saturday, Speedwork on Monday, Tempo Run on Wednesday, HM Pace Run on Thursday, and a long run on Friday.
Monday: Speedwork, 8 x 0.25 mi Intervals. It was a rainy morning and I didn’t go all out for these, partly because of coming off the race on Saturday. My splits were 1:48, 1:43, 1:41, 1:43, 1:48, 1:36, 1:43, 1:42, which were all much better than expected. Overall, 5.25 miles in 41:49 (7:58 min/mile pace).
Tuesday: Recovery. Ran 3 miles and 7 strides across the Purple People Bridge and back across the Suspension Bridge… Had to finish the workout as close to the office door as possible due to needing a full pitstop. 4 miles in 34:45 (8:39 min/mile).
Wednesday: 45 Minute Tempo Run. It was rainy and humid and it felt HARD. I felt like I was struggling to keep my watch from beeping throughout the entire tempo portion of the run. Ran through the park to and around the Bengals Practice Field twice, and then back through the park to the far end of Friendship Park. Tempo portion was 5.64 miles in 45 minutes, a pace of 7:35 min/mile. Overall, 7.14 miles 58:22 (8:10 min/mile pace).
Thursday: 3 Miles HM Pace. Kept it in the park again. The temperature broke yesterday and it was 15 F cooler than yesterday. And there was no rain. I ran the HM portion in 22:46, a pace of 7:35 min/mile. Overall, ran 4.5 miles in 36:12 (8:03 min/mi pace).
Friday: 90 Minute Long Run. Weather was foggy and chilly – I wore gloves and a long sleeve shirt for the first time this season. Ran out Friendship Park and back to warm up, and then ran across the Purple People Bridge, across into Covington and along the Riverfront Trail to the end and turned around and ultimately crossed the Clay Wade Bailey Bridge. Then went back to Kentucky across the Suspension Bridge and back to Ohio across the Taylor Southgate Bridge. 1 river, 5 bridges (I never mention the Veteran’s bridge, because it’s a short one). Hydrated with Gatorade Endurance and fueled with a pack of Vanilla Gatorade Gel. 10.38 miles in 1:30:00 (8:40 min/mile pace).
Saturday: Recovery Run. Got up late because my wife and one of my kids and I were out late at King’s Island’s Halloween Haunt. Ran 3 miles in the subdivision. 3.04 miles in 26:23, a pace of 8:41 min/mile, which was much better than anticipated.
That’s it for the week. 34 miles. There’s another tough week coming up, although the focus changes a little as I see that hill repeats are out and I’ll be sticking to intervals on Mondays. Cheers!