The 3 weeks of no running has really gotten to me, because I was still sore from yesterday's little run. However, I needed to get back into my running. I woke up this morning at about 3:40, and stayed awake the whole night, even though I tried to get back to sleep. With that, I went to both my lecture classes, and afterwards went to Johnson University to coach the cross country team.
After jogging about a mile, I had the team run up a hill multiple times. The problem with this hill was that there were two parts to it. The first part was a short hill which leveled off pretty quickly, but the second part was a longer hill and it... took some time to get up. The problem wasn't the length, but the leveling off from the first hill, because that messed up the pace. As the runners went through all that, they learned how to run conservatively while running strong at the same time. After they managed to reach the top of the hill, they would jog around for about 500m, and then go back down to the hill and walk the first hill, wait a little bit, and then go out again.
We repeated this drill quite a few times, pushing each runner to go on until they felt like they would hurt themselves if they went out again. This also helped each runner understand themselves more and gave them the choice to push themselves even more or not with that understanding.
As for me, I only ran a few times, and left it at that because I didn't want to push myself too hard. Afterwards, I did go to the gym and played floor hockey for about 2 hours. Now THAT was a workout and speed work (unlike this morning's strength workout)
But here I am right now, tired, sore and very sleepy.... it was a good day today.