New Plan

I’m going to pull a fast one on you and do a workout switch for this week (and the next few weeks).  Curtis signed us up to run an 8K on October 16 with some friends in Arlington, so I decided I should actually do some training for it.  I found Hal Higdon’s Intermediate 8k training plan and thought it would be a good option, or at least the last four weeks of it.  I think my base running fitness is sufficient to make up for the first 4 weeks of the 8 week plan and I can just start at week 5.

So tonight, I ran 4 miles with dog, Curtis and my father-in-law who is in town in tow.  We set a pretty quick pace for me, and ran my typical 4 mile loop around town.  We didn’t start till after 7PM, so it was already dark out and as I’ve mentioned I haven’t got any reflective gear yet.  I came up with a great solution though!  I attached a small LED flashlight to Tara’s collar so that it hung down and pointed at the ground.  It worked perfectly to light the pathway! And it didn’t seem to bother her one bit!  We were a bit worried that it would be too bright and she wouldn’t be able to see and that it would be uncomfortable, but I think since it pointed straight at the ground it wasn’t in her eyes at all and her running stride seemed to keep it pretty steady so it didn’t seem to bother her either.  I will feel much safer with this solution on the dark, unlit paths around here and add a little reflective gear and we will be good to go for the paths through the woods or near the roads.

By the way, 4 miles isn’t exactly on the plan for today, but it was a happy medium since it’s already Tuesday.  The plan has rest days on Friday, but I know that realistically I need my rest days to be Mondays, so my schedule will look something like this:

M: Rest

T: Easy 3 mile run

W: Moderate 5-6 mile run

R: Intervals or Tempo run

F: 3-4 mile run

S: Cross training

S: Long run
I would like to get in some weight training.  I still haven’t committed to starting NROLW again and I would really like to get back into it.  I originally wanted to lift 3 days a week, but I think that it is unreasonable right now to go from 0 gym days to 3+ gym days a week.  I need to gradually ease myself into it.  So, I’m going to start with doing what I can during the next four weeks then try to ease myself into the lifting program with two days a week of good heavy lifting.


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