The running class at Chelsea Piers was amazingly good! I am truly delighted, though the fact that makes me want to weep is that it is on Mondays and Wednesdays at 7pm and I literally cannot go again until December (well, there is something I can try to reschedule on Wednesday the 18th, then I could go one more time pre-marathon). ARGHHHHHHH! I should not schedule my teaching for Monday nights, that's the long and the short of it...
C. and J. came as my guests, and we really had a lovely time. The fellow who does the class is quite inspiring (he is obviously a very fast runner and an experienced coach, I am really looking forward to going to that class quite regularly as soon as my schedule opens up a bit).
I consulted him in a quiet moment as to my mile repeat plans for Friday - I had been thinking of doing 3 miles at 7:45 with 4-5 minutes jogging between each one for recovery. He suggested I would get better bang for the buck by walking my recovery rather than running it, and that though 7:45 should be OK, on the principle of ending strong & still able to do more I could try it as a descending set: 8:00, 7:50, 7:45. This seems to me like excellent advice, and C. and J. have been enlisted for some Friday-morning reservoir pacing!
We started with 15 mins. of core and plyometrics, nothing out of hand but a nice way of getting some of that stuff in. Then we did (not sure if I am remembering this correctly)
3 x 200m with two minutes of rest between
3 minutes rest
200m, 400m, 200m with two minutes of rest between
3 minutes rest
3 x 200m with :30 rest
It was a great workout! My fastest 200s were :46, and I was still at :47 on the final one, so that is good. 1:50 on the 400. I think the class tends to do longer repeats on Wednesdays (up to half-mile); I really want to go to these!
(Hmmm, tomorrow I have to get up early and buckle down and get a lot of work done - it is another day 'off,' but having solely pleased myself today, I must acquit myself of various obligations tomorrow! Will go to TNYA practice in the evening, though - it has been hard for me to get there this semester.)