SpeedStudio

SUMMARY
Recovered  from easy workout Monday, and Tuesday rest.    Lower legs (calf, achilles, ankle)  feel fine.    I’m ready to run, but I’ll hold off until after the powerlifting event on Sunday.  No need to rush.

NOTE
The following is a rough draft of my transition to base mileage beginning in July (tentative):

Week 1
Mon/Wed/Fri – 1 mile run < 8min

Week 2
Mon - 2 mile run < 17min 
Wed – 4 x 400 ( 1:30 with 5 min rest each)
Fri - 1 mile run – 7:30 – 8:00 min

Week 3
Mon – 3 mile run  (24-27min)
Wed – 4 x 800 (easy, 5-10 min rest each)
Friday – 1 mile run – 7:30 – 8:00 min

Week 4
Monday – 3 mile run  (23 – 26min)
Wed - 4 x 400 (easy, 5 min rest each)
Fri - 2 mile run (16 min)

A few years ago – I could run 5K under 20 minutes without a second thought.  Right now, I’m not sure I can run 5K at all.   By Week 5 I should have some indication of my response to longer runs and know if I can increase miles to 3 miles x 3 days a week.    By Week 9 the goal is to run comfortably at 8 min pace for 3 miles x 3 times a week.   If so, Week 10  I’ll reduce mileage to 2 mile runs at faster speed (7-7:30 pace) x 3 times a week.  Part of that will be hill or stairs.    Assuming I’m still progressing through October, I’ll start working almost exclusively on the track with a plan (3-6 months) that includes gradual intensity and reduced volume leading up to indoor competitions January – March.

I’m not sure what impact the distance running  will have on my lifting.   Running and recovery will take priority for a couple months.   I plan to continue to deadlift, bench – probably with less weight – two days a week.  I will probably do more body weight (dips, pullups) and ab/spine/torso training.