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.
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Interesting workouts Flo. Sometimes with those more complex ones, I find I need to write it down on a 3×5 card and pin it to my shirt. Otherwise it’s “I forget. Am I resting for two minutes or three here?” No problems like that with yesterday’s “tempo run”. 10K at, um, 10K pace with nice people pointing the way.
I just took a drive and scoped out a new route for a 17 miler next weekend. Lots of hills – on my way home I was wondering if I should opt for a flatter LR route, I think you just swayed my decision in favor of the hills with your timely post.
My coach had me do a couple of hill interval workouts over the last couple of weeks. I didn’t have to go far just outside my door to find a hill. The beauty of living at the foothills of Colorado. But like Jim I should have written down my workout because I did an extra interval last week and forget about trying to keep track of laps whether swimming or running. I can’t do! Too many good times as a teen I guess!
Good luck with the training this week!
Jim, what a fun tempo/race you had! I enjoyed the report. Cards, huh? That’s a smart way to keep track. I like the “ballpoint scribble on hand” method, myself. Btw, you put that other Jim’s address again as your website so I edited it.
Progman, hills are unquestionably good for you so kudos if you take the harder route (sounds like you are).
Christi, I can’t keep track of anything either and I blame it on “good times” too.
Have a great training week yourself, girl!
Your neighborhood sounds, um, “colorful.”
Sounds like a bangup week with lots of challenging fun stuff. Go get ‘em.