The low HR program is definitely something I can see myself doing as a summer training program. While my aerobic base is kind of pitiful right now, I think it’s more than adequate to run a few shorter distance races between now and June 7. The aerobic base training that this program calls for has you run nothing but base mileage for about twelve weeks. However, this is aerobic training only… no tempos, no fartleks, no intervals, no hills, no weight lifting. I wonder if yoga would even be appropriate… The idea is, over time, to be able to cover the same distance at the same heart rate, but at a faster pace (much as we were discussing earlier). Other people on that forum seem to be having success with it. If I started the program after the 6/7 Kiwanis 10K, a twelve week program would take me until 8/30. That would mean I’d get to skip speed work and races during the hottest months of the year. Of course, I’ll likely see how my current training program goes, and see if I can find any major criticisms to the slow aerobic base training the program calls for. However, if I get injured between now and Kiwanis, it’s a virtual lock I’ll try a program like this.

It would probably go along way to getting you prepared for the fall season, maybe even a HALF MARATHON somewhere around BALTIMORE...

Sounds like you had a pretty good workout... I don't think you should have much of a problem breaking 20:00 come Hospice. While it’s true that I’ll likely be starting an aerobic-only base program in June, it’s still business-as-usual for the next two months. I’m toying around with the training method I described previously by Pete Pfitzinger. This model has lactate threshold runs (i.e., tempo runs) done at 75% - 88% of heart rate reserve. This is roughly 80% - 90% of max heart rate. First, I must preface by saying that the Forerunner is absurd. I set up an “Advanced” training workout for the tempo… 1.25 mile warm-up at less than 70% HRR (this turned into a 2 mile warm-up after some minor user errors), followed by one mile splits of 160 – 166bpm, 166 – 172 bpm, and 173 – 178 bpm (75 – 88% HRR = 160 bpm – 178 bpm). I ended with a 1.25 mile cool down. The workout itself was pretty great, but ran a bit fast. I think I may be overstating my max heart rate at 195… it may actually be closer to 190. Hopefully I’ll have a better idea of that after the hill workout tomorrow and the 400s next Thursday. As for last night, I did the three mile tempo at negative splits. The first mile was 8:22 (avg. HR 164), the second 7:43 (avg. HR 170), and the third 7:08 (avg. HR 174). I kept thinking to myself how awesome the workout was. The cool down at the end started VERY slow, as I had some trouble getting my HR down to 150 bpm. I was probably going 11:00/mi at the start of it. However, after about five minutes or so, I was able to speed up to about 9:30. A max HR is 190 would have put my tempo range between 157 – 174 bpm, which isn’t too far off of what I actually did. I don’t think I touched much higher than 176 bpm. We’ll see what happens. I felt very fresh after the slower 6.5 mile run on Saturday and 3 mile run on Sunday. Of course the absolutely beautiful weather didn’t hurt. This was probably the first day where since the fall where everyone on the NCR Trail (shocker, the parking lot was full yesterday evening) was wearing shorts and tees. Go to weather.com, look at the 10-day forecast, and select “Fitness and Exercise” from the drop-down menu at the top. You don’t know how psyched I get when I see “COMFORTABLE” next to all of my planned training days. The best running weather of the year is upon us.

Is that different from the previous pain you were having in your foot? Is it even on the same foot? That may be something you want to have foot & ankle specialist look at… you may even want to find one who is a runner. It’s fine if you’re able to run through the pain now (in fact, the pain may be only before and after running, but not during), but that can change if it is not taken care of. If nothing else, I’d invest in a 5-gallon bucket from a hardware store, so you can do the ice bath properly. It was also fairly windy up my way, but I think it was blowing in a direction that the surrounding trees quelled it. It got to be extremely windy overnight, though.

I did indeed skip the hill workout yesterday. Aside from still feeling Tuesday, the weather was plain nasty. It was cold and raining, obviously, and the precipitation included a grain-like substance that seemed to be a cross between sleet and hail. So I consented to simply doing a slow, 58:## 10k around my neighborhoods. I thought about doing some fartleks, but after stepping in muck and getting my right foot soaked down to the sock, early on in the run, I lost motivation.

Next week is supposed to be a very hardcore training week, as the following week will be light in favor of the race. On Tuesday I plan to do two sub-9:00 2400s with a 200 sandwiched in the middle, and on Thursday I'm aiming for the hill workout at Ryken.

You've certainly mastered that hill, and the Leonardtown hill on the Hospice course will be no match for you. Remember, nothing demoralizes a racing opponent more than when you pass them while ascending a hill.