Workout Schedule for Weeks 7 and 8 (and a homework assignment)

WEEK 7

Monday, November 2nd: 3 miles
Tuesday, November 3rd: TRACK workout...see October 27th workout for details
Wednesday, November 4th: 3 miles
Thursday, November 5th: 4 mile TEMPO run. I hope everyone has a watch (cheap ones at Target) and is doing these tempo runs...they are a great way to build up your pace and endurance. Run your first mile at warm-up to base pace. Then, go "hard" (about what you'd RACE--not just run--a 5K) for 90 seconds. Return to BASE pace for 2 minutes. Do 5 sets of these. Finish your mileage at base pace.
Friday, November 6th: 3 miles
Saturday, November 7th: 6 miles...meeting at 6:30 AM to accomodate "Super Saturday"

Total mileage: 23


WEEK 8

Monday, November 9th: 3 miles
Tuesday, November 10th: 3 miles...TRACK workout (details to come)
Wednesday, November 11th: 4 miles
Thursday, November 12th: 4 mile TEMPO (details to come)
Friday, November 13th: 4 miles
Saturday, November 14th: 8 miles

total mileage: 26


HOMEWORK

• Assignment #1. What is your "base pace"? Time yourself on a regular run (Mon, Wed, or Fri). Divide the time by the mileage to get your "mile pace." Remember this time! We will start using it as a reference for upcoming workouts.
• Assignment #2. "Reflection": It is next to impossible to coach people effectively without getting feedback from them. I also think it can be more challenging to be "honest" in your training if you don't have to "own up" to anyone. So, I want you to reflect on the last weeks of training and look ahead to the future weeks of training. Some questions you should answer inlude the following: How are you feeling? Are you being consistent in your workouts? What are you feeling successful with? What are you struggling with? What questions/concerns do you have now that we're 2 months away from the race? What goals do you have for the race and for the next two months of training? What can I do to help? ANSWER these questions and more in an E-MAIL to ME DUE THIS Saturday evening (katespjute@gmail.com). In your e-mail, also include your current mile "BASE PACE" you determined in "homework assignment #1."
• Homework Motivation: Get it done, and you'll receive a running-related surprise!