Archive for February 16th, 2009

My Frankensteinian approach to the next couple weeks (taking Hudson’s final two weeks of his 10K plan and supplanting them in my Half training) looks to be quite a lot of fun, though challenging. This week goes like this:

Today I’m finally getting around to Hudson’s signature workout, Hill Sprints. He loves hillwork but those are the easiest workouts for me to bag, partly because my closest hill is an afternoon hangout for miscreants and partly because I’m lazy. The sprints are just tiny 8-second things, but with a promise of stronger muscles, injury prevention and power gained, I can ignore it no longer. So today’s an easy 6-miler with a few of these sprints near the end. Hopefully, the condom count on the road will be down from last summer.

Tomorrow’s speed session looks pretty entertaining: 2miles easy, then 4x2k@10k pace w/3min recoveries, 2 miles cooldown. I was a little nervous when I first saw 4x2k (5 miles of speedwork is as hard it gets), but the fact that it’s 10K pace and not 5K pace is the saving grace. Still, I’m sure I’ll be adequately miserable by the third one.

Tempo fun this week consists of: 2 easy, 2x10min at Half/10K w/2min recoveries, then 8×200 at 3k pace w/200m recoveries, 1 mile easy. Interesting variety there.

Then on Sunday, I’ve got a 15-mile progression run, last 15 minutes “hard” though I’ll likely change it to “moderate” since at this point in the plan it only calls for a 9-mile LR anyway and I think I may just be a tad pooped by the time Sunday rolls around.

Add to this 3 easy runs and 3 pushup challenge days and that covers it. Oh, but I forgot the sitting. I plan on doing lots of sitting all week. It’s a tough workout, but worth it.