Posts Tagged ‘coaching clients’

Being as popular and successful as she is, Yessi has been quite in demand and busy, so we’ve parted ways for some of our workouts. But Yessi continues to follow her running program, and I can even peep her stats as she posts her Cardio Trainer results on Facebook. Yessi said she has been getting through the workouts pretty well and following the plan of increasing her running minutes and decreasing her walking. She has been running in the evenings instead of the mornings and ran especially fast one night when it got dark in a sketchy area. I know that feeling~ nothing like fear to make you run faster.

Here is a summary of what Yessi is doing for her third week of training:

  • 5-minute walk to warm up
  • 7 minutes running
  • 3 minutes walking
  • 7 minutes running
  • 3 minutes walking
  • 7 minutes running
  • 3 minutes walking to cool down
Total workout time: 35 minutes
Yessi has no major complaints or concerns at this point. She said she has been running along side the paved running path — in the grass — sometimes to get a softer running surface and prevent joint pain. Her Cardio Trainer app also helps her stay on track and know when to start and stop her intervals.

Related posts: Phone Apps to Track Your Runs

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Yessi on Day Two of training.

Yessi and I ran at Creve Coeur Lake again today and she completed the same course as the first day with a much faster average mile time. We discussed running a 5K in June and Yessi is down for it, so that will be our training goal. We’re going to continue to build up her running base for about a month before adding speed workouts.

Here is our second day’s workout:

  • 5-minute walk to warm up
  • 5 minutes of running at an average pace of 11:00-min miles
  • 5-minute recovery walk
  • 5 minutes of running at 10:45 pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:15 pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:00 pace
  • 5 minutes of walking to cool down
Total time working out: 49 minutes
Total running time: 20 minutes
Total distance: 3.7 miles
Trail: Creve Coeur Lake loop
Conditions: Cloudy, 59 degrees
Yessi: Naturally ran faster than our first day working out, and the whole workout went by pretty quickly. I started rambling a lot on the running parts and Yessi reminded me that sometimes she feels too winded to talk, so I stopped being annoying and asking lengthy questions. Although she said she felt winded toward the end of a few of the 5-minutes runs, Yessi stuck with the program and did the extra 5-minute run at the end, demonstrating her level of endurance and dedication. I’m excited for tomorrow’s run at the track.