On the road to Vegas

Here we are again, back in training for the Las Vegas 1/2. I'm using Hal Higdon's intermediate 1/2 marathon training schedule...the same one used for the Lewis & Clark.

This week so far I had a 4 miler on Tues, Wed and Thurs. A quick workout at the YMCA this morning then the schedule calls for a six miler on Sunday. If anyone's interested, we'll be out at the katie trail at 7:00am Sunday morning ready to run :) The one thing that I didn't follow last time was the interval training. The idea is that if you want to run faster in a race, you need to run faster in training. Intervals are supposed to get you there. As Hal says:

If you want to run at a fast pace, you need to train at a fast pace several days a week. This training schedule for Intermediate runners alternates interval running with Tempo Runs. An interval workout usually consists of fast repeats separated by walking or jogging. The program begins with 5 x 400 meters in the first week and adds one more 400 every other week to reach 10 x 400 meters the week before your half marathon. Walk or jog between each repeat. The best place to run 400-meter repeats is on a track, although you can also use an accurately-measured road course. Run the 400s at about your pace for 5-K, or 10-K.

Now, the only thing I need to do is figure out what my 5K and 10K pace is :P