Half-marathon training: Hanson’s week 5
This week adds in a tempo run (a run at race pace) on Thursday. It also has an 8 miler on Sunday.
Week 5 schedule:
- Monday:off day
- Tuesday: easy 5 mi – EASY RUN 5.2 mi in 48.03, 9:12 pace.
- Wednesday: off day
- Thursday: Tempo Run 3 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.74 mi in 16:58, 9:43 pace. TEMPO RUN 2.54 mi in 21:43, 8:32 pace, EASY RUN to cool down, 2 mi in 20:29, 10:10 pace. I did everything I could to self sabotage this run – late night, too much beer, waited until it was warm to run. Two signs of old age: I thought I could do it in spite of this (and I couldn’t) and the fact that I thought I could (obvious mental instability). I had the metronome program going on my iPhone on the last half to try and get the pacing down (180 per minute) for the Tempo run. Running in Dallas along a trib of the Trinity, beautiful trail.
- Friday: easy 5 mi – EASY RUN 5 mi in 49:56, 9:59 pace. Easy to slow down after the Tempo Run day.
- Saturday: easy 4 mi – EASY RUN 4.25 mi in 42:12, 9:56 pace. A little moist on the track after thunderstorms yesterday evening and high humidity but a bit cooler temps. Right achilles is a little sore, and can feel the arthritis in my left knee…but no pain.
- Sunday: easy 8 mi – EASY RUN 8 mi in 1:21:19, 10:10 pace. Dew point over 75? check! Bit of late start? 8am, check! But I kept the recommended pace right around 10 min/mile, as suggested in the Hanson’s. This was the longest I’ve run since the last half-marathon training bit about a 18 months ago, but it will be eclipsed next week.
Plan total (5+3+5+4+8) = 25 miles + TEMPO 3 = 28 miles
Actual total: EASY (5.2+1.7+2+5+4.25+8) = 26.15 miles and TEMPO 2.54 miles = 28.69 miles
I was entertained by Dan Carlin’s Hardcore History, Blueprint for Armageddon part II and part III, which goes through 1914 and 1915 of World War I. I cannot recommend this enough.
Next week, week six, takes away the Monday off day, adds speed workouts with an incredible 12×400 start.