The move up to 20:00 runs from the 20:00 walk/runs two weeks ago was a great success; I have run 3 times each week and have progressively increased my pace from 10:00 to 9:30/mile. Bonus: the move up in distance and pace has been pretty much entirely pain free.
With my first race on the horizon, I'll be stepping things up again this week. To make sure I can cover the 3-mile distance of this first race (the NHTI Spring Ahead road race on March 13th), I will be bumping the length of my runs from 20:00 to 3-miles. The first move will be this Thursday. I'll drop to 20:00 again for Saturday's run but will pick up with 3-milers 3 times a week the following week until race day. This week I also plan to do my first psuedo-workout; on the schedule for Tuesday is a circuit. I picked this as a first workout heeding suggestions made by my college coach a few months ago. Circuits are a great way to get fit fast according to him and, considering he's produced some fine runners in recent years, I'll take his word for it.
There is one problem though: I'm not really sure how to do them. I know that the workout involves some combination of running and exercises. I've already planned that I will be breaking Tuesday's two-mile circuit down 10 two-lappers around the indoor track (320m) separated by drills/exercises. Several key questions still remain however:
1) What are good exercises to do?
2) How fast do I run the "intervals"?
3) Do I do multiple sets of exercises? That is, do I pick 4-5 exercises, go through them once and then repeat them? Or do I pick 10 different exercises all together?
I think part of the problem I'm having is that there isn't one ultimate circuit; it really is an individualized workout that can be catered to pretty much every variable out there--fitness, equipment availability, weather, mood, physical feeling, etc. The options are endless in a circuit, which is why it is a fantastic workout. However, when you've never done one, such open-endedness is overwhelming. I have done a bit of research on the web on circuit training but haven't found anything super helpful. There has to be something out there though. Perhaps you faithful Chels Runs readers have some suggestions. Otherwise, looks like I'm winging it!
