My friend Alexis and I signed up to race and train together and I couldn't be more excited. We have a little over 6 months until the Princess, and I have a list of goals I want to accomplish.
1) Run a 5k race without using intervals
I have only run 2 5k's after doing the No Boundaries program, and I ran them (and have been running) with intervals. They are great, but I find I push myself very hard for 6:30 and walk for :45, and by the end of the races/runs I had nothing left in the tank.
2) Run a 10k
3) Become stronger physically and mentally
I have a hard time pushing myself, I want to become a stronger runner mentally, but also physically.
How am I am going to do this? Well AEM is a great program for me, and the reason I chose to do it is because I need help training. Left to my own I do not push myself as hard, and would end up inadequately prepared (or so I think). Part of my training with Coach Rob is running, but it also includes weight lifting, nutrition, body mechanics and advice.
Here is week ones plan to date:
Monday- Run – Negative Split Blocks
(Establish T-Pace) ½ Mile
½ Mile (T.Pace minus 1 minute)
REPEAT THIS 1 MILE BLOCK 6 TIMES FOR A TOTAL OF 6 MILES
Tuesday- Lifting (specific lifting exercises)
Wednesday- Run –4 Miles/Even Tempo
Here is what really happened:
Monday- Run – Negative Split Blocks
(Establish T-Pace) ½ Mile
½ Mile (T.Pace minus 1 minute)
REPEAT THIS 1 MILE BLOCK 4 TIMES FOR A TOTAL OF4 MILES
Tuesday- Lifting (specific lifting exercises)
Wednesday- Run –1 mile warm-up followed by Bio-mechanics including butt kicks, high knees and high kicks. Then a 1/4 miles cool down.
Why did I only do 4 intervals on Monday? Coach Robb told me to listen to my body, and I have fought for the past few months with pain in my right foot, calf and hip. The great thing is he gave me some tips to working the hip out at work. More on that soon....
Tuesdays lifting was great, he provided YouTube videos how do each exercise, which I watched this weekend.
Wednesday Alexis came out to train as well, and Coach Robb wanted to work on our form and help us run correctly. It was actually very informative, and he says we will feel it in our legs tomorrow!
Tips to working the IT band pain out. Last Friday after my 4.25 mile on Thursday (which I did without intervals) I could not walk the pain was so bad, and the IT band was very tight. This week Coach Robb told me to grab a tennis ball, sit on it at my desk and massage the muscle. When I hit a tender spot let the ball sit and work it out a little. Ironically I do this already with my calf, but sitting at my desk worked great for the IT band and I was pain free yesterday!
Hopefully my tennis ball massage will help today, even though I am pain free, I want it to stay that way. Good thing I have an office alone in the back of the trailer.
