Last Thursday, I put Jenny through a timed mile trial. She had never done one before, and I was able to predict based on some of her 5k performances that she could run about a 7:20, maybe a 7:15. We toed the starting line, and then we were off. I always take the outside lane, so I can pace her and be alongside her. First lap, we came in 1:42. Whoa. Second lap, 3:29. Hmm...this is definitely going to be a big PR for her. Third lap, 5:18. When there was about 200 meters to go, I started yelling, "Dig in, dig in!" and she came through and finished in 7:02! Victory, victory! Was so excited for her at this point, and she said she grew more excited based on my reaction. She's still on the newer side to running, so she doesn't always know what a good time is. But I do, and it was phenomenal. Not only was it a big PR, it superseded my expectations by a lot. This was an excellent way to start the day.
Monday, August 2: Easy 4 miles
Tuesday, August 3: 2.5 mile warm-up; 5 lap cut-down run; start at 7:15 pace and cut down about 2-3 seconds per lap; jog 2 laps; 10x800 meters, 1 lap jog between each rep, start at 3:40, aim to cut down 3-5 seconds per rep. 3 mile cool-down: Total mileage—14.25 miles + aqua jogging
Wednesday, August 4: 6 miles easy + mile trial (1 mile w/u)
Thursday, August 5: 9 miles easy
Friday, August 6: Aqua jogging
Saturday, August 7: 18 miles; First 8 miles easy, 10 mile tempo, start at 8:25 pace and work down to 8:10.
Sunday, August 8: 7 miles easy
Total Mileage: 60 miles
It has been a hard week.