I'm really and truly ashamed to admit this, but I am just the tiniest bit glad to return to work since it will divert my attention away from how much I miss the newest member of my family.
|My sister already taught him to pose like Dr. Evil|
Random totally unplanned segue - hey, speaking of new members of the family, 5 years ago today we welcomed in another one! Happy Anniversary to my mom and stepdad!
|We're all so young and innocent here...|
A few people have asked (I swear, I get questions) to know about my 5K coaching, so I thought I'd explain a little more about the program. It's really designed for those completely and totally new to running. A few people have done one 5K previously, but for the most part everyone has a clean slate.
I loosely based the plan on the couch to 5K program, and tweaked it once I met the group and we did our first couple workouts together. Everyone started with a one minute run/4 minute walk ratio, and later in the week we did a half mile time trial (so they can see how much faster they get). We started with 25 minutes for our long walk/run, and we'll work our way up to 50 minutes before the race (September 8).
I email the week's workouts (5 in all) to the members each Sunday. They do 3 on their own, and we do two "together", Thursday nights and Sunday mornings. The ones we do together are pretty spread out, because now everyone is doing different lengths for their walk/run intervals, and going at different paces. After we all stretch and walk for five minutes to warm up, everyone kind of does their own thing, and I run around and periodically check in with each person. I usually start out with those doing more walking, so it ends up including some sprints for me as I try to make my way up to the front runner.
One thing I've noticed about newer runners that is that they equate running with "sprinting for your life as fast as you possibly can". Based on that, people are usually shocked when I say I ran something like 10 miles. I agree, sprinting for 10 miles would be pretty impressive, and for me, impossible. So one thing I try to do is engage each of them in conversation while they are running, to get them used to a sustainable pace. Everyone in the group is really cool, and I'm really having fun getting to know them all.
I schedule my own training around these workouts, and so far using Thursdays and Sundays as my rest days has worked out pretty well. Maybe you could get in some of your long run training a marathon or half marathon group, but for 5K coaching it works better to keep them separate.
As far as my own training goes, this week I've been slowly readjusting to early runs before work (work starts a little later without the kids, so I'm able to ease into it). Monday my training plan called for 7-9 miles with 2X2 miles at HMP (half marathon pace, which I decided was going to be 8:30). I tried to go to a local high school and use their track, but apparently I got the high school and middle school confused and there was no track. Somehow this ended up with me doing my first 2 miles up the biggest hill in my neighborhood and they were at an 8:41 pace. Fail. The second two I did on relatively flat ground and managed 7:57 and 7:50 for them. Obviously pacing is something I need to work on. I did 8 miles total, and then 7 easy miles Tuesday morning.
How long after you started running did you enter your first race? What distance was it?