Nate Jenkins: Training September 7 to 13First, sorry for posting this late, I moved this weekend and we didn’t get Internet hooked up until this afternoon. I did respond to some comments using my girlfriend’s Blackberry but typing one finger on that for the whole blog didn’t appeal to me.
Monday AM reservoir 4 solo, 26:10, tot.4
PM 34:07 around Phillips with Melissa, 6×100m strides on track with jog back rest, one 200m hard in 27.6- 200 jog rest after, then 50m lunge walk focusing on using the glutes, then jog back to Andover apartment- from this point on refered to as ‘the penthouse’ because I find it funny, in 7:36. We were moving stuff in all week so a lot of runs were from here even though we were still staying in Brighton. tot. 6
XT stretching, lunge walk, glute activators, Myrtle, prayer hammy curls (10 each leg)
Tuesday 1PM 3.5 warm up, attempted 10K progression run around reservoir but hammy wasn’t having it so I stopped at 5K, in 16:51.3, Lap 1- 8:28.7, lap 2- 8:22.7, 50m walk lunge trying to focus on glutes, 3+ cool down, 20:47, tot. 10
XT glute activators, lunge walk, stretching
Wednesday AM 4 around Reservoir solo, 25:53 tot. 4
PM 51:34 on road with Melissa in Brighton, tot. 6++
XT stretching
Thursday PM 28 min warm up with Melissa, then 10×1K at HMP - goal 3:00- with 2 mins rest, this should be and was very easy, 3:00.4(1:59), 3:00.5(1:58), 3:00.6(1:59), 3:00.4(1:58), 3:00.5(1:58), 3:00.4(1:58), 2:59.8(1:58), 3:00.1(1:57), 3:01.1(1:57), 2:59.7- 3+ cool down, 22:41 tot. 13
XT stretching
Friday AM 4.5 in Bradford solo, 31:04, tot. 4+
PM 3.5 at Phillips to the track in 28mins, then exercises for running technique, springing, high knees, butt kicks and bounding 3×40m of each on grass, then mile plus easy back to the penthouse, 8:31 tot. 4+
XT exercises for running technique (will add skipping with high knees to this group of exercises i simply forgot them this week), stretching
Saturday AM 4 on Comm Ave in heavy rain, 29:34 tot. 4+
XT spent the vast majority of the day moving out of apartment in Brighton and into new apartment in Andover. the new one is on the 3rd and top floor, hence the penthouse nickname, of an old Phillips secret society house. It is real nice but real old (ie steep narrow stairways that we had to carry everything up. rough day on the quads and my face as i stopped a desk with it late in the day).
PM 6 on roads with Melissa in an absolute deluge!! The streets were rivers of water, it was really incredible. 48:52 tot. 6
Sunday PM Long run- 2:01:39- I’ll call it 19 but is was probably more like 20 plus. First 2 miles very slow with Melissa, then picked it up to about 6 min pace, at 1:02 I did 1600m on the track in 4:58 to see if it would make the hammy go, it didn’t but I couldn’t have done 2 miles at that pace without it going so that isn’t good, at 1:14 I did a 400m on the track in 64.9, at 1:44 I did a 400m on the track in 65.8 and at 1:52 I did an 800m on the track in 2:13.8. I had a more structured workout planned (12 miles then one mile in 5:00 then 6×400m at 66 with 100m rest) but my quads and back were very tired and tight from moving the day before so I opted to just do some quicker stuff as I went by the track on each loop based on how I was feeling at the time. It ended up being a little bit of decent work, but I’m glad I did it that way. If I had attempted the workout and something had bothered me I would have pushed through and that isn’t a good plan. tot. 19+
Summary 81 miles for the week, a good workout, a decent salvage and a waste of time. I started with some of the exercises I’ll be focusing on to get ready to try and run quickly in the middle distances (5K/10K) over the next few months and I’ll be adding more this week. My miles will continue to come up though I doubt I’ll see north of 140 for the rest of this year anyway. As I settle in I’ll be trying a lot of different things for the hip/hammy but this week I just experimented a bit with a lot of moving stuff and whatnot I didn’t have much time and so I wasn’t very consistent.
Quote of the Week “The whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.” -George Sheehan
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