Great week of training, including my first workout with my new coach, which was a progression run. We also picked a fall race to aim for, the Cambridge 5K on October 5th, and discussed some short-term goals for my fall training. I have suspected for a while that my strengths are more on the spectrum of middle distance to sprint, and after reviewing my running history and doing a workout with me, my coach agreed that I seem to be more of sprinter than a distance runner. So our goal for the next 6 weeks or so is to work on finding my best distance (probably either the mile or half-mile), in addition to building up my strength and endurance with 5K training. I feel extremely grateful to have found someone to coach me who seems interested in/excited about capitalizing on my strengths, and I am really looking forward to this next phase of training.
This was my week:
Monday: Track. Warm-up: 20 min easy, drills, strides. Workout: 2*[3*400m @ comfortably hard with 90 sec rest], 3 min rest between sets. Set 1: 90, 86, 88. Set 2: 88, 89, 91. Cool-down: 8 min easy.
Tuesday: Bodywork/strength session.
Wednesday: Easy run. 4 miles easy, strides, core, hip mobility.
Thursday: Progression run (coached workout). Warm-up: 1.5 miles easy, drills, strides. 3 miles progressive: 11:24 for first 1.5 miles, 11.19 for second 1.5 miles, 22:43 for 3 miles (7:20 avg pace). Cool-down: 0.5 miles easy, stretch.
Friday: Core/hip mobility/self-care
Saturday: Long run. 85 min easy, with 1 min “plus pace” running every 8 minutes (approximately 10 miles total), stretch.
Next week: Vacation! Off to Vermont first thing tomorrow – psyched for some scenic mountain runs!