I looked through our workouts from past years and our retired coach had us do 8-400s this day for the last 3 years. So that's what I did this morning. Kind of difficult completely on my own but whatever I guess.
I'm not going to try and resolve things with this coach. He was very rude to me after he kicked me out yesterday and told me, in a very cynical tone, "Good luck trying to reach your goals by yourself. " Eff him. I'm going to show up at every one of his races and beat his entire team.
His team of 4 (the 5th is out with you-know-what) ran bleachers. So bleachers is up and down the football bleachers on the home side (4x because there are 4 sets of stairs) at each bottom you do jumping jacks, sit ups, squats or some other random thing he names off. Then you run half the lap to the other bleachers and do the same thing. Those bleachers are about half as big but still 4 sets of stairs. Then half a lap back to the home bleachers. They did 5 of those. So 1.25 miles plus a lot of random exercises.
Yesterday before he dumped me we did a 3.5 mile Indian run. You do 4 minutes of Indian run then lay down in the middle of the street and do random exercises he names off. I was trying to get them to run FASTER so we had less random exercises but, again, we were stuck with slow girl. It took like 35 minutes to get through this workout. It normally takes me 23 or so to run that course.
I don't know enough about running to know if these workouts will translate to better running.
Why do you say not to post photos? I would, of course, mark out any identifying information.