I decided to take a plunge and hire a running coach. I've heard great things about Coach Josh, aka Speedy Sasquatch, so I decided to give him a try. I committed on Monday. He asked me what my running plan was for the week and I sent it to him. He made just a few minor changes and entered the week's plan into Buckeye Outdoors. He said normally he provides paces for the runs, but since we're just getting started, he'll evaluate my running this week and provide pace guidelines for next week. Sounds good to me!
Monday: rest day
Tuesday: 5 mile intervals in 1:00:55. Treadmill: 1 mile warm-up, 6 x (3 minutes at 6 mph + 2 minutes walking recovery at 3 mph), 1.6 mile cool down at 5.2 mph.
Wednesday: 2.03 miles in 25:32, around the neighborhood with Riley (golden retriever). Now I remember why I should only take him on morning runs. Too many distractions! He tried to chase after squirrels, cats, dart away from the big-brown-truck-man, etc. It was like running an obstacle course trying not to trip over him.
Thursday: Rest day. I was supposed to run 4 miles today, but I was sick (and so was my daughter). Decided it would be best to rest today (which was planned for tomorrow), and run tomorrow to maximize my running efforts.
Friday: 4 mile progression run in 47:11. Each mile was a little faster than the one before. Mile splits = 13:00, 11:45, 11:27, 10:59. Kyra woke this morning to find the elves using my sweaty headphones to jam out to her iPod. Silly elves!
Saturday: 10 mile long run in 2 hours, 3 minutes, 6 seconds. Since Kyra is with me this weekend (and she's too young to be left home alone for this long of a run), I opted to run on the treadmill. I listened to Gordon's Running to Disney podcast episodes 39 and 40, which were about his taper and Rocket City marathon race report. Awesome episodes! I started my run slow and pushed harder at the end. During my prior marathon training I would take walk breaks every 2-3 miles, and more frequently at the end. This time, I only took one walk break, at mile 5, to consume an energy gel and water. I sipped on water while running throughout the run rather than slowing to a walk to drink. The run felt good, and I sure was glad to finish.
Sunday: 2.05 miles in 23:49. My legs are still sore from yesterday's long run. If I weren't committed to a coach, I probably would have skipped the run today. But since I'm accountable to someone else, I went outside and jogged 2 miles around the neighborhood. I had a sneak peak at the training Coach Josh has planned for me for next week. I noticed that he has my 2-mile runs at an "easy" pace of 12 minutes per mile. That would be an easy pace on a flat route or treadmill, but not extremely easy in my hilly neighborhood. When I ran that route on Wednesday with Riley, the average pace was 12:34. I decided to try to do a 12 minute pace today. The first mile in my neighborhood 2-mile route is very hilly. I normally walk up some of the steep hills. I walked up those same hills, but started walking a little farther up the hill rather than at the base. I managed to complete the first mile in 11:54, but I wouldn't call it "easy". The next mile was easier and I couldn't resist running a little faster at the end for an 11:27.
My sister called me this morning. She asked if I had registered for the ING Georgia marathon. I told her no, that I had decided to run the Wrightsville Beach marathon instead. She said that she wants to run it with me. It will be her first marathon. I told her that I had planned to register for it today and she asked me to sign her up too. I registered us for the marathon this evening! Now I wonder if she'll pick up her running and be prepared for it? She hasn't run much lately and wonders when she'll find the time. I told her that I make it a priority. Of course, work and my daughter come first, but I schedule in time for me as well. I hope she makes the time to run! I'd love to run it with her. But if not, I know that my friend, Kim, will be running the half-marathon so there will at least be someone else that I know there. Currently there are only 130 people registered for the marathon; hope I don't finish last.
* Days run this week: 5
* Miles run this week: 23.08
* Highlight of the week: hiring a running coach, registering for Wrightsville Beach marathon
* Goal for next week: follow Coach Josh's plan