At some point Sena has decided that she won't be satisfied to simply finish the marathon. She wants to get faster. hmm. So I suggested 1 speedwork session per week, starting with 1min hard and 1min easy 6 times - she opted for 2 mins hard and 1 min easy... this of course is after a 1 mile warm up and finishing with at least a half mile cool down. This was all on the treadmill. She did quite well.
We took our long run today at Ridley Creek Park and she is much more disciplined than I ever was, starting off very slow and running straight for 4.5 miles. She was careful not to go too fast which allowed her to finish the full distance without stopping.
She did really well, keep her pace below 13min/mile the entire run. Unfortunately it was pretty cold and she didn't want to wait until the Garmin found it's satellite, and she started right away, so we didn't have precise readings for the day. I estimated over 4.5 miles of running with .2 mile walk uphill back to the car.
She is vacillating between the 'walk/run' plan and the 'go as long as you can' plan. It's not so important right now, but she will have to decide before the end of the year.
We are still building her workout plan, but it her 2 week plan will be to run every other day in the following sequence: a tempo run, an easy run, a long run, a hill run, an easy run, an interval run, a long run.
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