M: 4M + 3 x 1K @ 4:10
AM:
4M 11:10 (?), 9:33, 9:16, 9:36
MR10(B): 169M
PM:
WU: 2M 9:56, 9:15
WO: 3 x 1K 4:12, 4:04, 4:02 - This was on a road.
CD: 1M 9:21
890v2: 41M
T: 5M
AM:
3M 9:57, 9:24, 9:21 - I had some work stuff to do in the evening so I split today up.
890v2: 44M
PM:
2M 10:02, 9:37
MR10(B): 162M
W: 4M
9:24, 8:23, 8:00, 8:29
Pure: 28M
XT: 2 x 20 calf raises, 2 x 10 Band Walks, 3 x 10 Band Extensions, 20 Pushups
Th: 3M + 4 x 400m @ 1:26
AM:
3M 9:54, 9:07, 9:08
890v2: 47M
PM:
WU: 2M 9:21, 9:07
WO: 4 x 400m 1:29.47, 1:22.26, 1:25.60, 1:20.03
CD: 1M 8:46
1400: ?
F: 5M
9:01, 8:12, 8:28, 8:10, 7:57
890v1: 375M
XT: Forgot
S: 4M
9:20, 8:54, 8:31, 8:49
890v2: 51M
Su: 4 x 200m @ 0:43
WU: 2M 8:35, 8:09
WO: 4 x 200m 0:38.41, 0:37.57, 0:35.94, 0:35.66 - I forgot to jog the 200m rest and walked it.
NB800: ?
CD: 1M 8:35
890v2: 54M
Week: 35M
I've been meaning to ask you a few questions. What's your background with running and coaching? What are you doing with running and coaching now? Why are you taking the time to work with me?
I've always wanted to be a track or cross-country coach, but I've never done it. Full time coaching wouldn't be too compatible with my current career or family obligations. My only coaching experience comes from coaching myself and being around a very good coach in high school who has won a few state championships (not while I was there). Sometimes, I think I like to study and talk about running more than actually going through the daily grind.
ReplyDeleteI ran track from middle school to high school (CC, Indooer, & Outdoor). The highlight of my career was when I won the regional 2-mile my senior year in outdoor track. Unfortunately, I failed to place in the state meet. I was planning on running for VT (not on scholarship), but I wasn't ready for that type of commitment. I opted for partying and hanging out instead. I graduated from there, and so far I haven't regretted not running (though I may regret it someday).
I made several small comebacks during and just after college. Usually I would pick a goal race, train a few months, and then be one and done. Then, I took off over a decade before starting on my current streak. I've been back running consistently for about 2 years now. My current goal is to run sub 2 in the 800m. I managed a 2:03 this summer, and I'm in the process of base builing right now.
With running, the harder and smarter you work the better your times get if all things are equal (exceptions being: aging, weather, course, etc.). I can't think of many things in life where its easier to see the results of the effort you put in, and thats what makes it rewarding. I don't really care about looking at the results of a random race and seeing only times and placement. Its the back story that I find interesting. What was a runner's training, did he get a pr, was he coming off an injury, etc.? That is why I like working with you. You are a hard worker and its fun to see you progress (especially knowing your back story). Plus, I get some satisfaction from knowing I might have played a small part in some of your accomplishments.
That is a really good looking week. How do your legs feel? Did the workouts feel tough, or like you still had some gas left?
ReplyDeleteMy legs feel good. With the mileage decrease I have a ton of energy overall. That's probably of why I'm running my recovery and easy runs faster. I'm actually struggling to only run the miles on the schedule. I miss running 8-10 miles a few times a week.
ReplyDeleteThe 3 x 1K hurt a little on the first one, but got easier after I got used to the pace. The road had 3 90* turns and 2 slight uphills parts.
The 4 x 400m wasn't too hard and I recovered fast. I probably could have done 2:00 rest and that would have made the workout hard.
The 4 x 200m was pretty easy. I did it with spikes on a proper track which felt really good. I think if I did the interval as a jog I would have run the same times but with more effort. Funny thing is I wanted to jog the intervals but thought I wasn't supposed to and kept telling myself to keep to the schedule. There was a breeze on the second 100m (the curve) and I always push when I feel that. I don't mean to, but I do the same thing on hills. The resistance makes me mad.
After each workout I still had gas in the tank.
So far this week I misread the schedule and didn't double Monday. I didn't realize that until I was typing last week up. I'm going to double tomorrow and move Thursday's workout to Friday. Last Friday I felt really good so I'm thinking I can squeeze two hard runs back-to-back sometimes. My recoveries don't really come out that way unless I'm running in the morning. My times are always really slow then.