Monday AM 4+easy, 25:28, around Phillips, then 8×100m strides with jog back rest on the track and then a mile back to the house easy, tot. 6+PM trail and woods 6 shakeout with Melissa, 48 mins, stopped at 40mins to do exercises for strength, tot. 6+
XT exercises for strength (4×10 jump squats, 4×20 jumping jacks, 4×10 one leg hops (each leg separate)), stretching, 10 each leg prayer hamstring curls
Tuesday AM 3 warm up, 25:25, strides, then 400m in 70, light drills, light jogging, 6 laps of Aussie quarters session (supposed to be 8 laps) bit of a breeze but really I was just tired as shit (11:39 for whole session which is very slow) start with (tempo 200) -followed by a hard 400- (39.7)-1:04.2,(46.0)-1:07.6, (50.7)-1:06.9, (48.9)-1:09.8, (51.9)-1:10.1, (53.9)-1:09.2. Rough go, but I knew some tired would show up with all the new exercises. Did 50m lunge walk and then cooled down 3+ miles, 25:57 tot. 10+
PM 8 miles solo on rd., 51:55, tot. 8
XT 50m lunge walk focusing, unsuccessfully, on glutes, stretching, light drills, glute activation exercises
Wednesday AM 3.5 warm up, 25:31, exercises for running technique, 1.5 easy back to house, 11:03 tot.5+
PM 6+ shakeout around Phillips, 46:59
XT exercises for running technique (3×50m each of springing, high knees, butt kicks, bounding, skipping), 50m lunge walk focusing, unsuccessfully, on glutes, glute activators, 10 each leg prayer hammy curls- no cramping!! for the first time!
Thursday AM 26:43 warm up, couple strides, breezy but not bad again, 3×2k with 5:59.1(rest-1:56), 6:00.3, (1:57), 6:13.3(2:00) 4×1k- 3:02.1(1:58), 3:01.5(1:58), 3:01.9(1:58), 3:02.2- was supposed to be a nice easy 5×2k at hmp like last week’s nice easy 10×1k but man my legs are heavy!!! I’ll have to do a lot less next week then I had planned so I have enough pop to race at Cow Harbor., 3+ cool down, 26:10 tot. 13+
PM 38:08 shakeout with Melissa, then 10×15 second short hill sprints, jog down rest, then 2 miles shake out jog back home, 16:01, tot. 8+
XT stretching and glute activators
Friday AM 4 easy to Phillips fields, 28:00, 100m walking lunge, mile back to house in 6:05 tot. 5
PM 6+ shakeout on roads with Melissa, stopped with a mile to go for full continuous warm up drills on fields tot. 6+
XT glute activators, 100m lunge walk focusing on glutes, unsuccessfully, prayer hammys, full continuous warm up drills, water pumps (actually able to use my butt!!)
Saturday AM 3.5 warm up, 26:05, very windy 20mph with gusts higher, 1k hard run in 3:01 (40, 79, 2:27) some jogging and strides then 3k on track originally was going for 8:45 but with wind ended up aiming for 9:00 and still fell short, combo of wind and still tired legs- 2:59.4, 6:02.5(3:03.2), 9:07.0(3:04.6), 3.5 cool down, 25:46 tot. 10
PM 8.5 with Melissa shakeout on roads, 1:09:22, tot. 8+
XT stretch
Sunday Noon- 20+ miles easy, first 11 miles at 8 min pace rest faster at least sub 7 maybe more like 6 flat, felt tired but good otherwise, 2:30:01 tot. 20+
XT glute activators, water pumps(before and after run), prayer hammies, stretching
Summary 110 miles for the week, three crummy workouts, tired legs. I’ll back off a bit this week so I have something to fight with at Cow Harbor. I’d like to break 30mins there but it’s a hilly course and this soon after a marathon its a crap shoot. Never mind in the middle of the kind of year I’m putting together.
Quote of the week “Don’t do what you want to do. Do what you don’t want to do. Do what you’re trained not to want. Do the things that scare you most.” Chuck Palahniuk
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