How has this fared? I am WAY behind in the pool compared to last year. I am not going to panic about this since it is only early February, but! consider the compounding effect of ground (or is it water?) that I need to make up if I want to achieve certain goals this season.
My coach really lit a fire under my ass the other day when he sent me my next weekly training schedule after reviewing the report I sent him. He wrote this:
"First, great PR on Sunday! The very exciting part is that we really haven’t done much intensity yet running wise. I believe that we can get you under 6 min/mile for a 5K race this spring. In fact, I know it.This is why I have a coach! I can write up a pretty nice training plan, coach myself, but then I won't have anyone looking over my shoulder keeping me accountable.
Second, you sandbagged the interval run session a bit last Wed. You are racing a 4 mile race at 6:15 pace, which means your 45 sec quick intervals should be at the very least at 6 min/mile pace. Jon, I want you to stop viewing yourself as a mid-pack athlete and begin to have the mindset that you are a front of the packer."
This was our email conversation:
Me: Regarding Wednesday's run: I guess I still didn't have a good feeling for how hard I should have been going for the 45 second pickups. I think now that I have done the 10K at a 7 min pace and now a 4 miler @ 6:17 pace, I now have a perspective and some bearings on where my running legs are now. I can go a LOT faster for these types of intervals.
Him: You are at another level. Most of the time, that term is quite cliché. Not this time Jon. When we first began, I told you I had big plans for you. I think you are beginning to see the bigger picture of what you are capable of.
Me: I'd seriously like to make a sub 40 min 10K a goal this Fall.
Him: Fall? Try spring.
So I found a few 10K's the 2nd and 3rd weekends of April to go after this new goal.
Even if I come up short, the training involved in accomplishing this is totally going to contribute to the overall mission of this season, so I think its a win-win no matter how things unfold.
This is why I have a coach: He has that outside perspective and he is the one pushing me beyond what I think I am capable of.