Today's run started with a 1-mile warm-up, followed by a 3.5 mile tempo run in 24:57 (7:07 pace). I started too quickly (6:59), then just tried to hang on. It ended up being a slightly faster pace than my 5k race back in June. I struggled the last mile or so, but I think I may FINALLY be near the end of this prolonged illness.
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Over the weekend, I tried to design a training program that I can use for the foreseeable future. Roughly, it involves running 5 days/week. Here's how I laid it out:
Monday: Speed (fartlek, intervals, tempo, or hill repeats)
Tuesday: Short run at "recovery" pace (roughly 2 min. per mile slower than 10k race pace)
Wednesday: Medium-long at "easy" pace (roughly 1 min. per mile slower than 10k race pace)
Thursday: off
Friday: Long run (roughly 40-50 sec/mile slower than half marathon race pace)
Saturday: Short run at "recovery" pace
Sunday: off
I'll do strength training (something I've been neglecting) twice per week. On "race weeks", I'll probably drop the long run in favor of the race. This is all subject to change, but I'm going to go with it for the time being. I may even use a close version of it when my "official" marathon training begins. Given how my body has reacted to running so far this year, this plan seems sensible, but I'm open to any comments or suggestions.
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