Nate Jenkins: Training November 2 to 8 November 8Monday 7AM 2 hours easy (2:00:36) road and trail, probably right about 18 but we’ll play it safe and call it 17++
10:45AM Mika for chiro and treatment
PM road 5 shakeout with Melissa, 42:50, exercises for strength after, tot. 5+
XT stretching, exercises for strength - 8×10 jump squats, 8×20 jumping jacks, 8×10 each leg high knee single leg hops, 4 mins walking lunge focus on glutes
Tuesday AM 1 mile warm up, 25K light tempo at Basic Aerobic Pace, on regular 5k loop, 1:26:09 - 5:31 pace, slowed after about 8 miles as I was having a bad patch holding the form running slightly slower it was easy and I felt I could have continued all day, splits-5k-17:08.6, 10k-34:12.2 (17:03.6), 15K-51:15.2 (17:03.0), 20K- 1:08:41 (17:26.4), half mary- 1:12:25, 25K-1:26:09 (17:28.5). 1 mile cool down - 7:33 tot. 17++
PM 40:26 easy to fields, exercises for running technique, jog mile plus back to house, tot. 7++
XT stretching, exercises for running technique-3×110 yards with jog back rest of springing, high knees, butt kicks, bounding, skipping with high knees, then 110 yards of walking lunge focusing on glutes. Butts - 3×15 prayer hammy each leg, 3×15 straight leg quad lift each leg, 3×15 abductor lift with opposite leg knee lift each leg, 3×15 mika butt activators each leg, 3×15 adductor lift each leg, 3×20 calf raises with stretching between, 35 feet from floor to 90 degrees with straight legs for the core.
Achilles and calf on left very sore after long tempo and drills- was waiting for something in that leg to start complaining. You don’t change your stride without side effects.
Wednesday AM Holt hill trail and road 9, 1:03:45, pretty easy, footing on trails real bad with all the oak leaves down now made it tough to hold 7min pace without breaking my ankle. tot. 9
PM road 6 solo shakeout, 47:54, achilles on right very sore and tight, so no short hills and had to stop for some stretching twice on run. tot. 6+
XT stretching (lots extra for achilles and calf), 4min lunge walk focus on glutes, butts routine (see above)
Achilles real rough today and the poor footing in the AM didn’t help. I iced and Melissa massaged it and used a whalebone to do some graston on it.
Thursday AM 3+ warm up-23:58- strides, light stretch, 4 miles tempo on track in 19:59.6- light wind, supposed to be 20mins at 3:04 per K or bit better but struggled a bit, with the wind and in a track suit because it was cooler (I wear a track suit if it is under 50 degrees, so if it’s in the 40s I’m warm during workouts), about the same performance as last week but I was working a bit harder. Not great but with tight achilles I’m not pissed. Plus I’ve been getting better for 2 weeks and holding the same for 1 week on this workout, splits 1k-3:05.7, 2k-6:12.7(3:07.0), 3k-9:20.0(3:07.3), 4k- 12:28.1(3:08.2), 5k-15:36.8(3:08.7), 6k-18:45.5(3:08.8) last 400 in 74.2- 3+ cool down- 22:57. On the plus side the achilles felt better on the tempo and strides than in the warm up and cool down and I had NO trouble what so ever holding the form and no threat of the hammy at all felt I could go much further in terms of that. tot.11
PM rd. 5 solo shakeout 38:34 tot. 5+
XT stretching, ton of extra for calf and achilles, again with icing and Melissa massage and graston
Friday AM 15+ miles, loops around Phillips campus and sancutary trail, 1:39:39, babying the achilles, the long workout did a number on it with the drills on Tuesday so skipping that stuff today. tot. 15+
PM 6 miles road solo, 45:45, again no diagonals to baby achilles tot. 6+
XT stretching, lots of extra for calf and achilles, again icing and Melissa massage and graston, 4 mins walking lunge focus on glutes, butts routine (see tuesday)
Saturday 6AM 3 warm up, 22:08, 54mins 3′ hard 3′ recovery structured fartlek around Phillips fields, passing 9 laps (16,200m) in 52:56, so average pace with rests of 5:15.5 per mile/3:16.0 per K, for 10.26 miles. 3+ cool down 21:27 tot. 16++
PM road 6 easy, solo, 44:52, again just being careful with achilles so no exercises for running technique tonight, will either start them again tuesday or next saturday. tot. 6+
XT stretching, bunch of extra for Achilles/calf, 4mins walking lunge focus on glutes
Sunday AM 30:56 warm up, 4×1200m Porter Hill with (jog down rest), 4:06.4(4:52.1), 4:06.9(4:44.0), 4:05.0(4:44.5), 4:00.1(fastest yet on this hill old best 4:04.6(4:55.6), best set yet by far had only been sub 4:07 once before today- best set by 15.9 seconds. also far and away the fastest jog downs yet, I’d never come down under 5mins before today. Sub 9 mins for every cycle, had really never been sub 9:30. I think this is all more a measure of how much doing a circuit the night before takes out of my legs than anything else. It would have been nice to crack 4:00 as that is 5:20 pace and been my goal for this hill since I first ran it, 2 mile cool down 11:43 tot. 12+
PM 55:35 shakeout with Melissa, tot. 7
XT stretching, butts routine (see tuesday)
Summary 141 miles for week, 2 tempo runs, one hill workout, one fartlek/interval session. Good week, not as good as last week, but with the achilles hiccup it was pretty good. Last week I had just under 50 miles under 5:30 pace, I think this week I had around 31 under 5:32. I’d like to have about 60 in a week by the end of this cycle. Anyway achilles not at 100% yet but pretty close. I was real happy with the step forwards in the form change. It actually felt natural a couple of times, still don’t have it at all paces and have a hard time shifting gears but it is coming. 25K is far and away the longest session I have done since at least the summer of 2007 without it going, maybe since the problem started in January of ‘07. I’m planning at least one 30K this week. But it may just be one if the extra volume at the pace really kicks the achilles and calf’s butt.
Quote of the week - don’t have one listen to this instead http://www.youtube.com/watch?v=ygNuRpwZqRU
as always "big up" to nate for sharing another week of training!
ShareThis