I'm not doing this coaching thing alone--nope. I've got this cool dude as my co-coach. Joe! Yes, husband and wife MIT coaches. It's cute, right? We're cute.
Here's what we logged last week for runs:
Monday: 4 miles (easy)
Tuesday: 4x800 + 4x400 (threshold)
Wednesday: 4 miles (easy)
Thursday: 6 miles (2-6 at race pace)
Friday: Rest!
Saturday: 11 miles (easy)
Sunday: Rest! But I ran five for shits and giggles. And because I ate wings the night before.
That was week four of MIT. The Flock is hanging in there so far. The biggest challenge for me as a coach is to get runners to run the easy miles at a truly easy pace. They're all, "We feel good, let's go faster!" And I'm all, "I'm going to start carrying a taser." That said, Joe has been a lot better at keeping a big chunk of the Flock at our official "easy" pace on the long runs, whereas I have sucked at it. Like, I finished our 11 miles with a chunk of the Flock at about 15 seconds per mile faster than where we should have been. Although that's still 45-ish seconds slower than race pace, I have to glue the Flock to our pace.
About those five miles on rest day yesterday: If you're a member of the Flock, do as I say and not as I do! Full disclosure, Joe and I are coaching this specific group because the goal paces are easy for us. So like, the miles throughout the week have less of an impact on us. And as a result, it's okay for me and Joe to throw in extra miles. Now, if you're running the same miles and workouts with us and you feel like they're easy, then you ought to consider bumping yourself up to the next-fastest group. If it does not challenge you, it will not change you. But if it does challenge you, GOOD. You belong in the Flock.
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