The Last 5 Coached Weeks

Here's what I have been doing in the last 5 weeks (courtesy Coach Parker and the Colorado Running Computer!)  Adam asked me if I feel faster - well plainly "no".  But the big thing is that I feel running is less of a discomfort and much more of a pleasure.  Of course I'm not pounding the tempo runs once a week like I did before my 5k, but I see my HR dropping like a deadman's on all of my runs, and I can easily converse at all paces that I train at (although I doubt someone would understand me at the sprint pace).

Week	M	T	W	T	F	S	S	miles
1 265 lbs.	4 @ base + 6x30M strides + 2x20 sec each of fast feet, high heels, high knees	Dynamic stretching warm up 2 mi @ R + 4x 30 sec hill repeats @ relaxed 3-5K pace w/2 min recovery between sets + 2 mi cd @ R Weights HCC	off	Dynamic Stretching warm up 4 miles @ base w/4x30 sec intervals @ 1 mile pace anywhere in the 4 miles	3 mi @ base + 2x20 sec each of fast feet, skipping for height, skipping for distance 30 min weight training + HCC	6 miles 5 miles @ base + 1 mile at ½ MP 1x video	Off	21.5
2 262 lbs	3 @ base + 6x30M strides + 2x20 sec each of fast feet, high heels, high knees	Dynamic stretching warm up 2 mi @ R + 2 mi @ 10K pace + 1 mi cd + 30 min weight training + HCC	Off	Dynamic Stretching warm up 4 miles @ base w/4x30 sec intervals @ 1 mile pace anywhere in the 4 miles	3 mi @ base	No running 30 minutes of static stretching	10K Race Dynamic stretching before.  Warm up with a few drills.	19.5
3 260 lbs	Off	2.2 miles @ base	Dynamic stretching warm up 2 mi wu + 6x30 sec hill repeats@ relaxed sprint speed + 1 mi cd + 30 min weight training + HCC	Dynamic Stretching warm up 2x20 sec each of no arms, one leg hops,  high knees 5 miles @ base + 2x15 each leg Mountain climbers 2x15 jump squats	4 miles @ base + 5x30M strides + 40 min weight training + HCC	6 miles 3 mi @ base + 2mi @ MP + 1 mi cd Static stretching	Off	23
4 257 lbs	6 miles @ base + 3x30M strides + 2x20 sec each Kick butts Fast Feet Bounding	Dynamic Stretching 1.5 mi wu + 6x400M @ 3K w/3 min recovery between sets + 1 mi cd + weights + HCC	30-40 min XT, elliptical Lots of stretching + Video	Dynamic Stretching 2 mi wu + 10 x 30 sec @ 5K pace w/30sec active recovery + 1 mi cd + 2x15 each leg Mountain climbers 2x15 jump squats	Dynamic Stretching 2x20 sec of  each drill: no arms running, skipping for distance, 1 leg hops, 2 miles @ base +3x30M Strides + weights + HCC	8 miles 2 mi @ recovery + 2 @ base +2 @ MP +1 @ ½ MP + cd (walk jog a mile to Cool down) Static stretching	Off	26
5 255 lbs	6 miles @ base + 3x30M strides + 2x20 sec each Kick butts Fast Feet Bounding	Dynamic Stretching 1.5 mi wu + 6x400M @ 3K w/3 min recovery between sets + 1 mi cd + weights + HCC	2 miles @ recovery pace	Dynamic Stretching 2 mi wu + 10 x 30 sec @ 5K pace w/30sec active recovery + 1 mi cd + 2x15 each leg Mountain climbers 2x15 jump squats	Dynamic Stretching 2x20 sec of  each drill: no arms running, skipping for distance, 1 leg hops, 2 miles @ base +3x30M Strides + weights + HCC	8 miles 1 mi wu + 6 mi @ MP + 1 mi cd @ recovery pace Static stretching	Off	28

I think I'm back today after getting my Internet in working condition at home. I get to visit blogs when I run in the mornings again!

Thanks for playing along in the running profiles (they were a rip-off of Myers Briggs and Kiersey personality types). Q had an interesting idea with having runners in each group challenge other groups.  I think we need to revisit this in the near future (before it gets to cold in the Great White North anyways!)