Run: 5.5 miles in :57.38 min. @ 5:45 a.m.

Track Workout: 10 min. warm-up & cool-down (1.5 miles ez each way to track), 2 x (2 x 1200m) w/a 2 min. RI between sets
Weather: Cloudy, 66°F, 87% Humidity, Wind: From WSW @ 3 mph; feels like 66°F.
Total Duration: ≈0:57.38 minutes
Total Mileage: ≈ 5.5 miles
Pace: 10:21 min/mile
Course: Down Culver to East High School Track.

Four(!) years ago I used the Furman Institute plan to train for my first marathon. Now that I am embarking on a comeback "tour" of sorts, having just committed to completing my first race, a half marathon, since last July, I figured I would move forward by taking a step back first.

With eight training weeks left until the scheduled half-marathon, I will be starting the half-marathon training plan roughly half way through its entire length. The plan is based upon the idea that one can run less and still run faster if the runs are targeted in one of three areas: Speed Work, Tempo runs and a single long moderately paced run. The paces for each is determined through a series of formulas based upon a recently completed 5k.

Up first, a return to the track for some speedwork...

Breathe in, breathe out… YOU AND I ARE ALIVE!