This week started out with a 10-miler on Monday, an 8-miler on Tuesday, and a 6-miler Wednesday. This volume of mileage is INTENSE with the Hansons Advance Plan, but is nowhere near what it is going to be in a few weeks when it gets cranked all the way up to 11 (Next week is 8, 14, 7)!!!
Anyway, the 10-miler on Monday was probably the best I’ve felt on any “easy” paced run of 8-miles or more so far on the Hansons Plan. Brian, Nathan, and I ran all of this one on the Harpeth River Greenway, and we actually didn’t stop a single time. The temps have been slowly creeping back up this week, but the humidity was still down a touch on Monday, so this helped out a lot. Here’s a breakdown of the splits:
For the 8-miler on Tuesday Brian, Nathan, and I chose a much more undulating route through Percy and Edwin Warner Park, and consequently the pace was even more chill than Monday. I still felt relatively good, though my legs were a bit more tired than Monday. The temps were also 10º warmer than Monday with a noticeable bump in the humidity.
It was good to get in some hill work, especially the one extended downhill (see above). I need to get in more downhill work to better prep for the St. George course.
Yesterday Brian and I started at BUMC and did a 6-mile route to the abandoned Bellevue Center Mall and back. This was also a very relaxed pace run, and was filled with good conversation regarding deep matters of faith in God. It was a challenging and rewarding discussion, and ultimately led me to change course on the devotional lesson I gave at Bellevue Church of Christ on Wednesday night.
Today the intensity will increase with another “speed” workout at the Vandy track. This one will be a ladder, and should present a good challenge.
In addition to the runs, I also completed the following cross-training activities:
Legs & Back (Monday)
- Balance Lunge (25 each leg)
- Calf-Raise Squat (25 reps – 15 lb dumbbells)
- Reverse-Grip Chinup (10 reps)
- Super Skaters (25 each leg)
- Wall Squat w Ball (1 min 20 sec)
- Wide-Front Pull-Up (10 reps)
- Step-Back Lunge (15 each leg – 15 lb dumbbells)
- Deadlift Squats (20 each leg)
- Switch-Grip Pull-Ups (10 reps)
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Workout VINYL: Lazaretto by Jack White |
“I dare you to train for a marathon, and not have it change your life.”
-Susan Sidoriak