Monday 8AM Mika for chiro adjust and treatment
9AM reservoir 4 solo shakeout, 30:11 tot. 4
PM 5+ with Melissa at Phillips Andover, 40:32 tot. 5+
XT stretching, lunge warm up
Tuesday AM Went to Saucony to pick up my special shoes for Berlin World Championships!!
1PM workout around Reservoir, very hot was too aggressive and paid. 3 mile warm up- 22:14 then 3×5k with less then 2 mins rest at goal mp, should have gone for 16:40’s with the heat and humidity but I was feeling aggressive- 16:15.2- 1:36 rest, 16:31.9 -1:54 rest, 16:58.4, stretched a bit then 1 mile cool down back to house. tot. 14
7pm 7 easy shakeout with Melissa at battle road, 56:25 tot. 7
XT stretching, lunge warm up
Wednesday AM Reservoir 4 solo easy, 29:37, tot. 4
Noon Mika for chiro adjustment and treatment
PM 4+ at Phillips Andover shakeout, 32:49 tot. 4+
XT stretching and lunge warm up
Thursday Noon 3 warm up 22:17, 10k progression run around reservoir, purposely held back first 7500m to let it rip for last 2500m, 33:30.3 lap 1- 8:46.5, lap 2- 8:45.9 (17:32.4), lap 3- 8:30.3 (26:02.6), lap 4- 7:27.7 (33:30.3- 2nd 5k - 15:57.9) 5mins rest and stretch, 4.5+ cool down, 33:11 tot. 13++
PM 4 mile warm up, 32:26, then couple strides, light stretch, 5k around reservoir16:09.3 (8:06.4, 8:02.9), straight into 3+ cool down, 22:54 tot. 10+
XT stretching
Friday AM Reservoir 5 shakeout with Melissa-40:38 tot. 5
PM reservoir 4 solo, 29:41, tot. 4
Late PM travel to Berlin for world championships
XT stretching
Saturday AM travel to Berlin continued
PM 4 miles ? shakeout, very tired stiff and dehydrated, planned on 12 if felt good but I didn’t and decided not to be stupid, what little hay there is is in the barn. tot. 4+
XT stretching
Sunday Noon 4+ easy with Gary and his wife, 34mins or so, couple strides after to loosen up a bit.
PM 4++ easy solo around this great park near the hotel, Treptower Park, which has the biggest statue I’ve ever scene. 34:30 tot. 4++
XT stretching
Summary 82 miles for week, couple workouts, good bit of travel. Overall feeling pretty good now. It’s pretty hot here in Berlin, hotter than predicted anyway. It’s not killer but if it holds I think anything under 2:20 will go top 20. If not who knows how fast it will take. I feel very good about my ability to handle the heat as long as I’m smart, not like Tuesday. I feel OK about my fitness and I feel OK about my hip hammy. Not great about either but OK. I don’t have much else right now. If you want more I’m probably going to blog every day this week. I promised to put up one blog at least every 48 hours on my college’s athletic website, goriverhawks.com, while I’m here and the first one is up already. They pretty much are just about the experience here and random thoughts. To be honest I don’t remember what I wrote in the first one, I was very tired and out of it. I also plan on finally doing a blog on the selection process and what it’s been like for flotrack, hopefully tomorrow or Tuesday.
Best of luck Nate - keep it coming!
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