Now, training really starts.
I've known all along Week 6 was the big step up in the Hanson's program. This is when the specific structure of their program (three hard days, three easy days, each with specifics) kicks in. The plan looked like this.
I've been wondering since I decided on this in November what intervals, temp work and the paced long run would feel like...not to mention running six days in a row.
And I found out.
Here's how the week went:
Monday's 4 mile easy was OK, even at 8F. The streets were remarkably clear after the weekend's snow. 10:54/mile pace
How to do Tuesday's intervals on slushy streets? On my drive home from work on Monday, I scouted a nearby neighborhood and found a loop I could use for the 400m repeats. On Tuesday, I ran there with a one mile-ish warm up, then used my Garmin to measure the intervals. And 12 I did. They were supposed to be at 2:03.
The last two on very icy streets. I was pleased, even though it was a tough workout. I sense I'm going to learn a lot with the progression of Tuesday intervals.
Thursday's tempo run is a continuous run at my target marathon pace (9:08/mile). After, again, a one-ish mile warm up, off I went. This one was tough. It just took some grit to keep going at a 9:08 pace. I eventually got it done, with an aggregate average of 9:07/mile. Again, this sequence of Tuesday/Thursday will prove challenging I'm guessing.
Friday--- Nice to go to an easy 4 mile run at 10:37. And it felt easy.
Saturday-- Another monster snow storm hit early Saturday morning with heavy snow and 30mph winds. I chose to run the required 8 miles on a treadmill at work. Wasn't easy...I don't like the treadmill at all. But I got 8 miles in. Ugh.
Sunday held the first Hanson's approach to a long run. In all my previous running schedules, the "long run" is simply that...go run long with little concern about pace. Not in this program. It's a focus on a harder pace but not marathon pace. This is odd for me. Temps were right around 10F and the streets were icy but I decided to go outside, rather than mess with the treadmill. The run went OK but I could not keep the specified 9:53 pace. The aggregate ended up being 10:24/mile. I did run continuously, not using my usual 7/1 run/walk as I do on the "easy" runs. So, I'll take it.
So, off we go...this will be the pattern now until the second week of April. What a way to spend an Indiana winter, eh??