I was pretty excited to receive a Facebook Messenger notification from Coach Palladino over the weekend. He let me know that he shared my schedule for the upcoming week via Google Sheets. One cool thing so far about working with him is he’s very up to speed on the modern methods to create and share documents. Working in the IT industry, I’m not precluded from forgetting how easy Google makes it on us to share stuff.
I checked it out and it’s nothing you’d get too excited over but for me, it was exciting because it was the first glimpse into his style of coaching. Granted, he’s been cautious with me because I just ran the Erie Marathon so the first week after that I did nothing but low impact exercises (no running!), and the week following that I was given the instruction to only run in Zone 1 (easy pace). No actual schedule there. This was my first schedule, dang it! Reason to celebrate for a guy who has either written his own for years or just played it by feel (following the 80/20 method makes it very easy to become an expert at that. Quite simply, you run easy a lot more than hard).
Slapped in the middle of the week was my first workout. 2 miles warm up (hmm, a bit long but pretty standard for a higher mileage runner), 800 meters (~half mile repeats) x 6 with 3:00 recovery periods. And a 2 mile cool down. Cool! I’ve done this before. In fact, it’s programmed in my watch. Now here’s the tricky part. I had to run the intervals at a prescribed power: 230-235. Coach P told me it’s assumed that I run on the lower end of these power increments to start. The important part is to average out close to 230 watts for the interval.
I’ve done a lot of HR training so following this type of guideline is familiar. But the difference is, I have to learn what running at 230 watts feels like. I certainly know what my Zone 1 feels like. It will be a fun challenge to learn the different zones but just like HR training, as long as you know your zones (and if you’re savvy enough, program them in your watch), you’ll be fine.
Speaking of watches, my watch has a data screen for power so that’s how I will go about figuring out how fast I have to run.
It should be noted, to make my life even easier, I had to do this workout on one of the higher quality treadmills at the arena/gym I work out at near my job. How does that help? I could easily set the pace of said treadmill and determine what power I’m running at and adjust from there.
Everything went as planned. It was easy enough to get through but hard enough for me to look forward to the recovery intervals. If that makes sense. And in case you are wondering – I was around 7:24ish pace for the intervals. That matches the pace of one of my best miles at the Erie Marathon. We did a little experiment that involved switching the footpod to a different foot for each rep. More on that later.
It felt good to do my first workout in a long time. Here’s to many more to come..