Track prac day 4
60 degrees but WINDY! newbies had 20 minutes of fartlek sets of 1-2-3 with equal rest and then "follow the leader" on trails for cooldown.
Others and adults had:
w/u, stretching, drills
2 miles at marathon pace (7:10) + 5 minutes active jogging rest (boys + matt-6:00)
2 miles at half marathon pace (6:50) + 4 minutes active jogging rest (boys + matt-5:45)
1.25 miles at 10k pace (6:39) + 3 minutes active jogging rest (boys + matt-5:35)
5 minutes @ 5k pace (6:08) (boys + matt-5:15)
Focus was on breaking down a workout or race (or sometimes races at one meet) and only focusing on THAT portion--not what came before or what is coming after. Great mental workout to be ablet ot be present in the moment and not get anxious about what is left and really be able to nail down that portion with control. Dan Spale from Runners Roost and Matt Hajny (marathoner) joined in. Boys felt like it was really hard while they were doing it and had been anticipating this workout all week. But after, they said they could hae done more (though it was intense). My paces were a littel slower than what I had wanted, but not by too much. i was yelling (ahem, coaching) and giving verbal feedback to the fartlekers throughout workout, so probably could have gone a touch faster. Amazing, though, that when coaching, you are really not inside your head at all...now if I could just find people to bark at for 26.2 miles in April, I might just accomplish something!
Did 1.25 with the boys as a group and then returned to the track to get the rest of my miles in for the day.
Football coaches left equipment out and left the shed wide open today. they must think that I need to earn my raise or something... |