This week I started working with a new running coach, and I am so excited about it. A couple weeks ago, I contacted the head coach of a competitive women’s team I’m interested in joining, and I met with her on Thursday. I will eventually join her team, but am going to work with her individually for a while first. We connected very well right from the start of our meeting, which was just talking over my background, goals, etc., and we have our first workout planned for next week.
Also this week was a fun team event for Moms Run Strong, the Level Renner 10K. I assembled a terrific group of women to run on my team and we had a blast, with a good strong showing: I came in 1st overall female Master, one of my teammates placed 2nd in her age group (F30-39, a very competitive age group in this race), and another team member placed third overall female Master. Our two other teammates both clocked personal bests for the distance and placed 1st and 2nd in the F40-49 age group. It was a gorgeous day and a feel-good, local event, so all in all a tremendous experience.
As far as my training goes, here’s how things went:
Monday: Tempo Run/Track. Warm-up: 2 miles easy. Leg swings, 2*buttkicks, heel kicks, high knees, b-skips, carioca, long skips, bounding. 4*strides. Workout: 2 miles @7-7:05 (14:02), 5 min rest, 8*200m (all 39-41 sec) w 90 sec rest between intervals. Cool-down: 5 min easy, stretch.
Tuesday: A.M. Easy run. 3 miles easy, stretch. P.M. Session with strength coach. 30 min bodywork, dynamic warm-up. 3*plyo circuit: single-legged hurdle hops, med ball oblique tosses. 3*Circuit 1: cable lifts, single-legged deadlifts, TRX rows. 3* Circuit 2: Split squats with kettle bell, cable chops, farmers carries with kettle bell bottoms up hold.
Wednesday: Easy run. 60 min easy on treadmill, stretch.
Thursday: Rest/self-care and meeting with new coach.
Friday: Easy run. 20 min easy, 4*strides, core routine, hip mobility routine.
Saturday: Easy run. Warm-up: 2 miles easy. 2*buttkicks, heel kicks, a-skips, b-skips, gas pedals, heel walks, carioca. 4*strides. Workout: 1.5 miles easy, 6*8 sec hills sprints (grass). Cool-down: 6 min easy, stretch.
Sunday: Level Renner 10K. 48:43 (7:50 pace), 1st overall female Master.