Week in Review: 9.12.16 to 9.18.16

Monday: Workout on the Eastern Trail. 10 by 1 minute hard, 1 minute easy in an 8 mile run. Actually felt pretty strong; relatively cool day, so I think that helped a lot.

Tuesday: Off day, prorated at 7 miles.

Wednesday: 5 mile easy run plus core.

Thursday: 8 mile tempo run with 4 by mile at tempo pace (6:24, 6:20, 6:20, 6:16). Body Pump at noon, easy run with the team in the afternoon.

Friday: 6 mile recovery run that was much needed.

Saturday: 7 miles around the U-32 Invitational. Double wins for the JV and Varsity girls! Such a proud day as a coach; they executed the race plan perfectly and didn’t get pulled out in fast starts.

Sunday: 12.5 mile long run. Thought dew points of 65 were gone but I was wrong. Total grind in the sun and humidity for this one.

Total Miles: 53.5

A bit of a weird week of running. I had two good workouts on Monday and Thursday but spent the rest of the week a little stressed out about trying to continue to train well with my other commitments. Although my schedule is relatively flexible right now, I sometimes struggle to fit in quality mileage for myself around the team schedule. I know the best thing is to get up and do my own run in the morning but then I end up doubling and that seems to grind me down as well. Hoping to firm up my racing schedule in the next week which should help me be more grounded in terms of workouts and motivation.

I’m happy that I went back to Body Pump and am looking forward to getting a couple more classes in this week. It’s so fun to do something a little different than running and challenge muscles that I used to have! My biceps, however, seem less excited about this particular plan.

3 thoughts on “Week in Review: 9.12.16 to 9.18.16

  1. runlikeafox.net

    Ha! Hurray for BodyPump!! It’s good to switch things up a bit from time-to-time! Great tempo this week as well – those are some solid paces! Can I pick your brain as a coach? How’d you help your girls with the “not going out too fast” piece of the racing puzzle? 🙂 And I hope those biceps feel better soon!

    Reply
    1. Runner Under Pressure Post author

      It’s really hard to convince people that “fly and die” isn’t a tactic but I’ve had really good luck with giving my girls a very specific race plan and then having me or my assistant coaches in particular parts of the course where they can pick it up if they think the pace is too easy. For a cerebral kid, you can also try educating them that every second too fast you are in the first mile is about 10 seconds slower in the third…Hope this helps!

      Reply
      1. runlikeafox.net

        Awesome – I like the idea of giving specific points of the course to use as markers to pick it up! As well as the advice for the cerebral kid – I’ll use both of those. Thanks so much!

        Reply

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