This was my first week on the Hal Higdon 5K training plan, and since I pushed it pretty hard in the three weeks leading up to this, I took two days off before starting, which means I missed my long run for the week. All in all, it's almost no different from the training I was doing before, yet.
My pace increased a bit this week, though I only got in one outside run because of the weather. That one run was great, though, as I nearly broke 9:00/mile, which is something I've not done in years (when running more than one mile). Because of that, I increased the speed of my treadmill runs, but it's tough to figure out what speed you're capable of when the machine is dictating the speed you run.
Sunday, February 17
Rest day
Monday, February 18
Rest day
Tuesday, February 19
Run, Masterson Station
3.29 M/29:39
Route
Wednesday, Febrary 20
Treadmill interval run, 5×400m
3M in 30:51
Max. Speed: 8 MPH
Thursday, February 21
Treadmill run
3.32M in 30:00
Friday, February 22
Rest day
Saturday, February 23
Treadmill run
3M in 28:36
Total distance: 12.61 Miles (M) in 1:59:06 (avg. 9:27/mile)
Nick | February 24, 2008 9:39 PM
You got any way to turn up the elevation on the treadmill?
That tends to make things more interesting if you gotta use it.
Dan | February 25, 2008 7:21 AM
Aye, and jack it up I do. I find running at a bit of an incline helps work out painful kinks that crop up while I run. I tend to leave it at about a 2% incline, and put it up to 5-6% when I get bored. It doesn't alleviate the boredom, but it does make it harder to focus on.