- Site:
- http://coachcaleb.com
- Miles:
- 11805 total / 1240 in 2013
- Goal:
Team Wicked Bonkproof World Domination! 2013: More wins at marathon+ distance, 1:09 half marathon.
Caleb M. ran: This morning was a lo...
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- 19 miles
- 01:59 time
- 06:15 pace
- 1546 calories
- details
This morning was a lot of fun and a cool experience for me. Went with Zap Fitness over to Todd Railroad Grade Road to help Esther (she was 27th at the Olympic Marathon Trials!) through a long progressive tempo. After a warm-up including some 1:00 segments at 5k effort (to put some junk in our legs), we ran 12 miles starting at 6:15 with the plan to work down to 5:45. My job was to watch the pace, help make small adjustments, and provide morale boosts.
We started out conservative and conversational, running the first 3 miles in 6:14, 6:10, and 6:00. Then we wanted to sit right around 6:00 until we turned around. The next 3 miles were 6:05, 6:04, and 6:00. Then we turned around and let the slight downhill grade progress our pace, staying steady with the effort.
The next 3 miles were 6:07 (includes the turn-around), 5:45, 5:48. Esther was getting a little tight in the glute, but we held up well and ran 5:49 and 5:42. At 11 miles, she did a short float and I kept up the effort, and I finished in 5:38. She still ran 6:00 for the final mile, including the 30-second recovery to let her glute release.
Warmed down with a few more miles including 4 more 60-second bouts @ 5:15-5:20. Those felt garbage-y, but that's the point. I think I did my job well, so it was a good morning for all.
Great pace - looks like mission accomplished!
9 months ago • Like
Wow coach, sounds amazing. And more proof that your an awesome coach!!!! Well done!!!
9 months ago • Like
Darn Coach Caleb - impressive work by you and your student. Time to enjoy a good cold one.
9 months ago • Like
@Jim: Definitely not my student! Maybe someday I'll coach elites, but for now I'm just happy to tag along with them!
9 months ago • Like
Sounds like an awesome morning Caleb!
9 months ago • Like
Wow, really great experience and a pretty fantastic job yourself Caleb!
9 months ago • Like
That is AWESOME!
9 months ago • Like
Sounds like an awesome experience. Great work Caleb.
9 months ago • Like
Redunkulous! What a great workout.
9 months ago • Like
That is so cool to read! Awesome assistance this morning!
9 months ago • Like
Nice pace job.
9 months ago • Like
Nice run Caleb!
9 months ago • Like
now THAT'S how you run 19! Great LR / progressive tempo combo Caleb. Love this workout.
9 months ago • Like
Wow, great job. I think my conversational ability at that pace is limited to "damn!", "f**k!", and other monosyllables.
9 months ago • Like
Caleb that sounded like a good time. She give any stories about the trials while at the slower paces.
9 months ago • Like
We talked about it a bit...just about the course for the most part. Spent most of the run focused on the task at hand with me doing most of the talking.
9 months ago • Like
Awesome pacing duties. She was lucky to have such an excellent pacer.
9 months ago • Like
What an awesome experience!
9 months ago • Like
Amazing!
9 months ago • Like