What? You've never heard of Furgdon?
There's a good reason for that. It's the combination of Furman and Higdon and it's the template for my training this spring. Last year I stuck to the Furman FIRST training plan after reading about it in Runners World. The basic idea is quality over quantity--3 runs a week, but these three runs are done with the intention of kicking your rear end. On "off" days you cross train. I really liked it, but I found myself not doing much cross training (ahem...lazy) so this year I wanted to increase my mileage and relied on what I originally used for training..Hal Higdon.
Basically, I'm trying to put in miles every day, anchored by the Furman workouts. Non-Furman days are runs that get my HR up but don't burn me out too much.
Tonight was the first track workout of the program, but considering the local track is under 6" of snow I searched for and found the one strip of sidewalk in this town that is mostly cleared off and used that. 4 800 repeats, hoping for sub 3-minutes each, with a mile warmup and cooldown:
Warmup: 1 mile (8:00)
4: 3:02 (Grrrrrrrrrrr)
Cooldown: 1 mile (7:56)
The knee felt pretty good...hopefully I'll be saying the same thing tomorrow...