70 Mile Week + PR Coaching

Wow! Where did the week go? I can’t believe it is Friday already. I am not complaining because I remember the days of time crawling by, and I definitely do not miss that.

I am in the midst of a 70 mile week this week. So far this has included an interval workout and a tempo workout, both which were done on the treadmill because the paved paths and roads are still covered in snow and ice. I have a couple of medium-distance runs, plus a long run this weekend to round out to 70 miles. This is the most I’ve done since this summer, and while it hasn’t been out of my reach, my legs are definitely feeling it.

Monday

10 miles | 5 x 1000 meters in 3:30, 4 x 200 cut-downs–>each one, one second faster

I did most of this workout on the treadmill. That last 1000 was quite tough, but thanks to the treadmill belt going at a constant pace, I just have to keep up with it. My sister and I ran the cool-down outside in the sunshine!

Tuesday

8 miles, easy

45 minutes of strength training

An easy run after dropping my mom and my sister off at the airport. I was a little sore from the workout yesterday, but it was all about logging the miles. I must have done a good job lifting because three days later I am still sore.

Wednesday

10 miles, easy

The parts of the route that were plowed clear of snow I was able to maintain a decent pace of 7:45/7:50, which of course made me miss summer running where I don’t have to deal with snow or ice at all. I try not to get too concerned about my slower paces during the winter because this always happens, but it sure makes me feel fitter when my pace is below 8:00 rather than closer to 8:30.

Thursday

11 miles | 4 x 10 minutes @ 6:25 pace

I did this workout on the treadmill at the gym. While the 6:25 pace definitely was slower than Monday’s pace, the duration of the 40 minutes total at this pace definitely made me work for it. I was good for the first 2.5 intervals, but the last one especially my legs were tired! I did a lot of tempo workouts at 6:30 pace this summer, and it helped me to get faster, so I am hoping these workouts do the same.

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During the summer of 2013, I started online coaching for runners. Most of my athletes were in Anchorage at that time, but I have now worked with athletes in several different states (ID, KS, CA) and even internationally (Hong Kong). It has always been my intention to turn my work into a business of my own, and I can now say I have officially done that!

I now am the owner of PR Coaching (PR = Personalized Running). (Craig came up with that name–as he did the name of this blog!) I have a small team of athletes, which I intend to keep that way so I can get to know each one of my athletes and everyone receives the individualized attention they deserve. I honestly love what I do, and I love working with people of all abilities from the beginner to those who have been running for several years. (P.S. I do have a few spots open if anyone is interested in working with me.)

I’ve got a busy weekend ahead with a run with a friend, some more family coming into town, a long run, and a wedding. You can always follow me on Instagram to see what we’re up to!