USATF Coaching Clinic Recap and Training Week!

This past weekend I made another investment in my coaching education by attending a USATF Coaching Education Level 1 course held at Pomona-Pitzter. It was a jam-packed weekend going over the fundamentals of track and field, training theory, physiology, and coaching philosophy. I ran into a few friends and acquaintances which made the event even more enjoyable.

Since I only just returned home this evening (Sunday) I won't have time to give a full recap any justice but I will say this. I thought the course was an excellent introduction and refresher. I highly recommend anyone who is interested in the sport (in any capacity: athlete, fan, etc.) to attend one if you can. You are brought in touch with great teachers and facilitators as well as fellow athletes, coaches, officials, and fans whom you can share and exchange experiences. 

Look out next weekend for my recap and what I took away from the course. Until then, thanks for reading and here is a week from my training log to tide you over! 

WEEK 5

January 7-13

MONDAY 

AM- Achy yesterday in low back and hamstring. Run- Balboa Park Loop #1 (about 10 miles). 69 minutes, took it easy. AC run. Legs still feeling yesterday's LR. A bit achy in the hamstring. HR = 138-144. Street marker (how I can guess my pace at the end of run, in this case just the time down the block before my apartment) = 50 seconds. 

- core (5 exercises), pushups 4x20, reverse pushups 4x5

- rope stretch

PM- 25 min Founders

Notes- Achy when sitting, into hamstring. Good when lying down. 

mHR = 51, Sleep: 11pm-7pm

TUESDAY

AM- Mission Bay- 8mi SS using HR monitor. TT (total time) = 48:42 (6:07/mi). Goal was to stay in the zone of 160-170. HR = 165 avg. Felt very comfortable.

1) 614 (HR = 172), 2) 604 (167), 3) 552 (166), 4) 608 (165), 5) 559 (164), 6) 606 (164), 7) 611 (165), 8) 558 (166)

- Work for 6hrs

PM- Weights (30 min)

mHR = 45

WEDNESDAY

AM- 73 min run in Balboa (Loop #2). HR = 130-146. Achy today, sitting in my glute and going into my hamstring. Since Tuesday. 

PM- 20 min Founders, feeling nerve on side bends. 

mHR = 47, Sleep: 10pm-6:30am

THURSDAY

AM- 1 hour fartlek w/roll on recovery (medium effort run, about 20-30 slower than fartlek "push"). 20 min running, 5x1 minute on/off, 2x3 on/2 off, and 2x2 on/3 off, 10 minutes running. Glute still "nervy", hamstring ok. HR = 156-162. 

PM- Weights (30 min), Acusport (acupuncture) 

FRIDAY

AM- 20 min easy plus rope stretch. 

Gino, ART. New press up routine to increase lumbar flexibility. Hamstring less nervy today. 

PM- 40 min w/Tash easy in Balboa. HR = 120

SATURDAY

AM- UCSD, 10 x 10 second hill sprints. W/u 23 minutes, Cruz drills, 4 strides, c/d 10 minutes BF (barefoot). 

PM- 20 min Founders

mHR = 48-49

SUNDAY

AM- PQ Canyon, using Garmin. 14.4 miles, 1 hour 44 minutes. 7:15/mi avg. HR = 151. 

mHR = 48-49