I’m 20 days into my training with the new coach. I’ve run 20 out of the 20 days. Speed work two days a week. Medium hour-long runs four days and one day of recovery running.
In order to be able to hit the somewhat challenging paces in this Texas summer, I’ve moved my runs to mornings. I work full time, have two children and a husband who’s a restaurant owner (read: not much help around home) so this has necessitated rising very early, some days at 4:30 a.m. It also means I miss my Wednesday night runs with my group, which sucks. Wednesday night group runs have been a longstanding tradition for me. Of course, two-a-days are in my future, so I’ll probably be back out there soon. This morning I also missed my Saturday run because my daughter had a volleyball tournament. At about 9:30 a.m. I received several simultaneous text messages from my running buddies — “where are you? Did your craigslist coach kill you?”. No, I’m alive and I miss you crazy kids!
It’s been challenging, but, hands down, the biggest pain in the ass about this whole thing has been figuring out the Garmin watch. All of the coaching revolves around the data I send my coach from the Garmin — pace, time and heat rate. But I am no good with gadgets. I had a running watch before. I broke it when I threw it at a tree after it malfunctioned during a long run. My retardation when it comes to the watch has made things difficult on the coach. For example, one of my first speed workouts was 12 repeats of 400 meters. After each lap around the track I restarted the watch. This is not how you record repeats. It meant I had 12 different entries (14 including warm up and cool down miles). That meant 12 emails to the coach that day. Let’s just say he’s earning his $45
I’ve since learned, pretty much, how to use the thing, but I still get frustrated. Often when I plug in the Garmin to my computer to upload the data, the computer doesn’t read it and I have to mess around with it for several minutes before I can get it to read.
About a week ago, Coach concluded I was “making big gains”. So my paces for the rest of the month got a little more difficult. My medium runs went from 8:47 minute miles to 8:20 minute miles. My recovery run goes from 10:15 per mile to 9:45 and my speeds on speed work increase a bit. I will run a 5k Labor Day (a week from Monday), and that will be a real test of whether I am improving my speed.
For my own record, and for anyone who might be interested in the training regimen, I’ve posted all of the details after the jump. Monday, I have the most challenging workout yet: 12 repeats of 800 meters at a 5:50 per mile pace with three-minute static recoveries after each one. I’ve run 400s that fast, but never 800s. This is the first one I’m truly worried about not hitting — we’ll see.
4 wk training plan
Aug. 5 – 11th
Mon. 10min wup + dynamic & static flexibility +12x400m at 92 seconds w/ 92 seconds recovery + 10min cdown.
I have a hard time judging what my pace is and went slightly fast on a few because it was dark and hard to see the watch. On the last 3 or so, I was pretty tired, but I felt good at the end.
I put the top heart rate for each interval beside the link – that might help?
http://connect.garmin.com/activity/207353975 (first 2) 168, 173 hr
Tues. 60min at 8:47 pace
Over the first few miles, I could tell my legs were tired, but by the end I felt good.
Wed. 60min at 8:47 pace
Thur. 10min wup + 6x6min at 6:50 pace w/2 min recovery + 10min cooldown
http://connect.garmin.com/activity/208663119 (cool down)
The last 2 were stressful, but overall the workout was fun. The first few I had to work on controlling the pace and not going too fast.
Fri. 60min at 10:15 pace
Sat. 60min at 8:47 pace
Sun. 60min at 8:47 pace
At the end of my first training week, I feel good and confident, if a little tired from getting up early.
Mon. 10min wup + dynamic & static flexibility + 6x1200m at 4:50 w/ 4min recovery + 10min cdown (6:30 pace)
I was nervous about being able to hold this pace through 6 sets, but it was surprisingly doable. The last one did feel very hard.
http://connect.garmin.com/activity/211037957 (cooldown) 151-141
Tue. 60min at 8:47 pace
Felt weary from yesterday’s workout. An 8:47 pace felt like a struggle for the first few miles, but I felt relaxed by the end.
Wed. 60min at 8:47 pace
Thur. 10min wup + dynamic & static flexibility + 6x6min at 7:15 w/ 1min recovery + 10min cdown
OK-I’m down to two entries for this run. The first entry shows my warm up and the first two 6-min sets. Here’s the problem – as I am running these first two, the pace on my garmin is showing like an 8:30, which: I knew I was going faster then that. That’s when, after the second set, I restarted the watch so I could just look at the time:
The second half is my last 4 laps and my cooldown
The second split here shows a 7:59 pace, but that’s because I forgot to hit lap that time so it includes the minute I was just standing there.
As for the workout overall, this felt pretty hard. I thought a 7:10 pace would be relatively easy, but with only 1-minute rests, it wasn’t SO easy.
Fri. 60min at 10:15 min/mi pace
Sat. 60min at 8:47 min/mi pace
Sun. 60min at 8:47 min/ mi pace
Mon. 10min wup + dynamic & static flexibility + 12x400m at 92->90 seconds w/ 92 seconds recovery + 10min cdown (start with first 4 at 92 seconds then next 4 at 91seconds & last 4 at 90 seconds)
This time, I worked the watch properly, but from the second 400 on, I couldn’t really tell what my pace was. That’s why the only lap I did at the prescribed pace was the first one! The good news is: I was going a bit faster not slower than I was supposed to. Also, since the workout called for slightly increasing speed on the last few, I tried to do that too and I managed. I felt good but at the end of the last few laps I was borderline nauseous, a sign of pushing it. Though I didn’t actually throw up, so I wasn’t pushing too much.
Tue. 60min at 8:47 min/mi pace
**Well it looks like my impressive performance has doomed me to a tougher schedule! We are making changes and picking up the paces.**
Wed. 60min at 8:47 8:20 min/mi pace — first cool morning (and it’s still August!) so this pace felt quite good.
Thur. 10min wup + dynamic & static flexibility + 6x6mins at 6:50>6:40 w/ 2minutes recovery + 10 min cdown. (start first 2 at 6:50, next 2 at 6:45, last 2 at 6:40) 6:29 pace w/ 2-min recovery
I thought this was going to be harder than it was. The last 2 were challenging. My legs feels a little heavy. But overall, this was challenging, but there was no point when I felt like I wouldn’t successfully finish the workout. Oops, also looks like I went a few seconds short on the first couple — hopefully not enough to make a difference. Hit just under the 6:29mm pace goal on all laps.
Fri. 60min at 10:15 min/mi pace 9:43
Sat. 60min at 8:48 min/mi pace 8:20
Today’s run was tough. I left without water b/c it was drizzling and overcast, but it turned out to be very hot and humid. I felt overheated and thirsty and thus very tired on the second half.
Sun. 60min at 8:48 min/mi pace 8:20
Aug. 26- Sept 1 st
**Mon. 10 min w-up + dynamic and static flexibility + 12x800m at 3:15-3:05 w/ 3:13min 6-5:50 3-min recovery + 10min c-down (first 4 at 3:15, next 4 at 3:10, last 4 at 3:05) (first 6 at 6 mm pace, last 6 at 5:50 pace)
Tue. 60min at 8:48 min/mi pace 8:20
Wed. 60min at 8:48 min/mi pace 8:20
Thur. 10-min wup + dynamic static flexibility + 6x6min at 7:00 6:52 w/ 1min recovery + 10min cdown
Fri. 60min at 10:15 min/mi pace 9:43
Sat. 60min at 8:47 min/mi pace 8:20
Sun. 5min time trial
Monday 5k race