There is good article on Kara Goucher about running by feel. It is interesting to note that Kara only knows what session to do (either intervals, tempo, easy runs) the night before and her coach, Alberto Salazar only told her the actual workout contents when she shows up on track in the morning. Even then, the session could be modified depending how she handles the beginning of the session or even during the warm up.
I have a confession that I frequently modify Coach's schedules to my liking. But rather than changing them depending on how I feel, I do them based on life' schedules and weather conditions. If I feel that I will be time pressed on day x, then I will swap a scheduled workout A with an impromptu easy short run. Also, if weather looks decent (cloudy or after a long rain), I would do a workout instead of a scheduled easy run.
For instance, Coach schedules the following for this week:
Mon ez, Tue Workout, Wed ez, Thu Workout. Fri ez, Sat Long
Instead, this is how I did the week:
Mon Workout, Tue ez, Wed Workout, Thu ez, Fri sort of Workout, Sat Long
All in all, only one session matched the original schedule, which is Saturday's long run. This happens almost every week, ranging from 1-2 tweaks to 6 tweaks just like this week.
I am pretty sure the program is designed for a reason. While sometimes I told Coach about the change, most of the time I didn't tell because I only can decide which session to do after seeing the day's schedule or weather.
This makes me a bad trainee. Is this good or bad??
Anyway, two weeks left before the SCSM Half. My 'modified from the original schedule' training this week:
Monday 3.5k ez/strides (5:05), 15-10-5 minutes intervals > HM pace with 4-3 minutes rest, av pace & HR: 3:59/169 for the 15, 3:58/174 for the 10, 3:49/175 for the 5, lost concentration in the middle segment but overall legs a bit tired from 32k long run two days earlier, 2.7k ez (5:30), total ~14k
Pace & HR data for the same 15-10-5 workout in the last 11 days. It seems the good result on 10 Nov was simply a function of temperature and not fitness.
5 Nov 3:59/168, 3:55/174, 3:49/176 (arvo, rain)
10 Nov 3:59/164, 3:53/169, 3:45/172 (morning, cool)
16 Nov 3:39/169, 3:58/174, 3:49/175 (arvo)
Tuesday 40 minutes easy on treadmill (5:20), 100 abs crunches, myrtle hip exercise, total 7k+
Wednesday 4k ez/strides (5:10), 2 x 6k at HM pace, First 6k in 24:44, av pace 4:08 pace, HR 165 bpm, splits 4:10, 4:12, 4:09, 4:05, 4:07. Second 6k in 24:37, av pac 4:06, HR 172, splits: 4:06, 4:06, 4:08, 4:13, 4:06, 3:58, I expected low 4s on average so a bit disappointed, thought of aborting at 4k mark in the 2nd segment but decided to be mentally disciplined and carried on, 3k ez with 4 short hill sprints (5:20), total 19k
Thursday 50mins easy in the driving rain (5:13), total 9k+
Friday 2.4k ez, 2.84k in 10:33, 3rd (av 3:44, 174 bpm), supposedly 3.2k but well short, a waste of time and effort, 2.4k ez, total 7k+
Saturday the schedule calls for 32k but short on time, planned to get up at 4.30 and start at 5, but only ran at 6am, home-tanglin rd-holland rd-sixth ave-dunearn rd-rifles range and back, first half at 5:05-4:50, second half <4:50, total 29k+ (av 4:53)
Total 87k for the week