1st Day New Plan and Interval Training 3/4/13

I started my modified Hanson training plan today and while I am excited with the idea that I actually have a plan that will provide some structure to my training through June, I am also worrying about how I will adapt to having this much structure. Especially since I haven’t had much structure to my training for a long time and have been doing mostly seat of my pants running.

The biggest modification to the Hanson plan is the day of the week that I do my SOS workout. So what did I do, well it is Monday, so for me that means Intervals – today 12 x 0.25 @6:43 pace, the difference for this workout was the slower pace in between the hard effort.

• 1.0 mile @ 6.6 mph – warm-up
• .25 @ 8.8 mph – 1
• .25 @ 6.6 mph
• .25 @ 8.8 mph – 2
• .25 @ 6.6 mph – 2.0 miles
• .25 @ 8.8 mph – 3
• .25 @ 6.6 mph
• .25 @ 8.8 mph – 4
• .25 @ 6.6 mph – 3.0 miles
• .25 @ 8.8 mph – 5
• .25 @ 6.6 mph
• .25 @ 8.8 mph – 6
• .25 @ 6.6 mph – 4.0 miles
• .25 @ 8.8 mph – 7
• .25 @ 6.6 mph
• .25 @ 8.8 mph – 8
• .25 @ 6.6 mph – 5.0 miles
• .25 @ 8.8 mph – 9
• .25 @ 6.6 mph
• .25 @ 8.8 mph – 10
• .25 @ 6.6 mph – 6.0 miles
• .25 @ 9.5 mph – 11 (yes a little faster than the Hanson plan calls for)
• .25 @ 6.6 mph
• .25 @ 10.0 mph – 12 (again faster than the Hanson plan)
• .25 @ 6.6 mph – 7.0 miles

From this point on is extra from the Hanson plan

• 1.0 mile @ 7.3 mph

• 1.0 mile @ 7.9 mph
• 0.7 mile Ladder between 8.0 mph and 8.6 mph
• 0.1 mile @ 9.0 mph
• 0.1 mile @ 9.5 mph
• 0.1 mile @ 10.0 mph

Total miles: 10.0 miles/1:19:02 finishing heart rate was 175 bpm

0.5 – mile cool-down walk

The slower pace between the hard quarters, did make a big difference in the quality of my later quarters and the extra work that I did. It is amazing what a difference slowing down from 7.3 mph to 6.6 mph for the rest quarters makes to a workout.

Something that I know that I will have to figure out soon, is not doing this extra work and just do the plan as I get further into the training cycle. Just the way it is, otherwise I am defeating the idea of having this training plan, but I did feel strong today and my quad didn’t bother me, while I was doing the faster paces. Yes I was really focused on whether or not the quad bothered – if it had I would have shut it down. I really wanted to give it a good test and this workout did that.

I wore my Altra Instinct 1.5′s and they did great with this faster paced workout, even though they are not really a racing flat or fast-paced trainer, they are more of a daily trainer or longer run shoe, so I was impressed. However, I am going to have to look a lot more closely at Altra’s new racing shoes, when they come out later this month – a lot closer.

I wore my Swiftwick Pursuits with these shoes for the first time and I didn’t have any issues with my right foot for the entire run. It is weird how different shoe/sock combinations work together.

Yes I did a quick lower body workout, some stretching and balancing work on the Bosu Ball and Fitness ball.

After running, I did something more important, I got to go out to lunch with a good friend I haven’t seen since 2009, we caught up on what we have been doing and all that kind of stuff. It was good to see him again and we both agreed that it would not be 3 years between seeing each other again. Life just got in the way.

RunLog 3-4-13