Brent Lineberry

Brent Lineberry

Web and app developer. Coffee, beer, and running, in any order.

Running Update (November 2023)

I have finished a transitional 4-week block and started Jack Daniel’s “Red” fitness running plan. A little recap of the past 4 weeks and what the first phase of this plan holds for me.

I’ve finished my transitional 4-week block and this week marks the start of the first phase of Jack Daniel’s “Red” plan.

The transitional block went well. I added a fourth day to my running and only experienced a little bit of additional fatigue. One week I only got 3 runs in because life happens, but otherwise everything went to plan. I still get a bit of knee aches (both during runs and not), but so far they’re transient. I do some of my PT stretches and exercises when I have the time.

The first phase of the “Red” plan introduces two T-pace workouts per week. I have no clue what my paces are right now, so I’ll run those by feel. My next four weeks will look something like:

  1. Monday: 30 minutes easy + 6 strides
  2. Tuesday: 10 minutes easy + 3 x 1 mile T-pace with 1 minute rest + 10 minutes easy
  3. Thursday: 10 minutes easy + 6 x 1 km T-pace with 1 minute rest + 10 minutes easy
  4. Saturday: 40 minutes easy

These will be my first running workouts since March. I have a 5k leg of a 20k relay this Saturday which, while I’m tempted to run hard to get my training paces, I will probably play it safe and run easy.