As always thanks to Nate for sharing his training.Monday AM rd. 20, hilly great pond loop, 2:07:29. Actually used a measured loop this week and it confirmed what I figured that I have been running a good bit under 7min pace for these runs, so my monday sessions have been longer than I noted them as the last month or so. total 20
PM road 5 shakeout with Melissa-who was pretty sick, found out the next day is was pneumonia. 45:32, skipped exercises for strength because achilles was like 95% and wanted to get it 100%. tot. 5
XT stretching, 100m walking lunge focus on glutes
Tuesday AM 1 mile warm up, 7:53, 18k basic aerobic paced tempo, 1:02:41(5:36 mile/3:29 per K pace)- around 6k loop. the 6k loop is a bit tougher then the 5k loop also it is 40m long, though over similar area, I stopped because I had to go to the bathroom, wanted to go 24K. splits 6k-21:01, 12k-41:48.2(20:47.3), 18K-1:02:41(20:53.6), 1 mile cool down, 7:08, tot. 13+
PM 41:08 easy to fields, about 5.5 miles, exercises for running technique 3×100y each with jog back rests-29:05, mile plus cool down 7:29 tot. 7++
XT stretching, exercises for running technique 3×100y each with jog back rests of springing, high knees, butt kicks, bounding, skipping with high knees. 100m lunge walk focus on glutes. Butts routine (3×15 each leg of prayer hammy, straight leg quad lift, abductor with apposing leg knee drive, mika butts, adductor with opposing knee up, 3×20 calf raises with stretching between sets, 35 straight leg core, 20 back crunches) sorry I don’t know the real names to all that stuff. the routine took 20:56- no rests-
Wednesday AM very hilly rattlesnake hill 9 mile loop- 58:56- again a measured loop confirming I have been underestimating my trail run lengths tot. 9
PM 40:05 easy around phillips and the sanctuary, then 10×50 second hills (roughly 250m) with jog down rests in sanctuary, then jog back to house bit under a mile 6:45- total running time-1:11:42- tot.9+
XT stretching, lunge walk for glutes, Butts routine(21mins)
Thursday AM 3+ warm up, 23:38, strides, 20min tempo on track, windy-bit worse then last week but not crazy- passing 4 miles in 19:49.8- splits- 1k-3:04.1, 2k-6:07.5(3:03.4), 3k-9:16.0(3:08.5), 4k-12:22.5(3:06.6), 5k-15:28.7(3:06.3), 6k-18:36.1(3:07.4). 3+ cool down, 22:39 tot. 11
PM rd.6 solo easy. No time, I forgot the watch. tot. 6
XT stretching, 50m lunge walk focusing on glutes in am, 100m lunge walk focusing on glutes in PM, mika warm up stuff
Friday AM 1 mile warm up-7:55, 26K basic aerobic pace tempo around 6k loop- 1:30:19- longest yet- 5:35 mile/3:28 per k pace. splits- 6k-21:08.3, 12k-41:53.0(20:44.8), 18k-1:02:42(20:49.9), 24k-1:23:20(20:38.1)- last 2k-6:58. Fighting to hold form last 2k other than that one bad patch at around 20 to 22k. 9:46 cool down, tot. 18++
Noon treatment and chiro adjustment from Mika
PM 40:00 easy to fields, 5.5ish, 10mins diagonals on football field- 16 sprints 15 jogs, bit over a mile back to the house, 8:46 tot.8++
XT stretching, mika warm up, 100m lunge walk focus on glutes, butts routine-see above- 22mins
Saturday AM 3 mile warm up, 22:20, 18k of 3′ hard 3′ recovery structured fartlek around phillips fields during a driving rain. 1:02:04 for 18k- 5:33 mile/3:28K pace, windy but that wasn’t the issue it was the mud. My legs were completely shot by the end of this and I was running almost 20 seconds per mile slower than last week around the same loop. My legs were so thrashed I thought I might fall on the cool down, which was 3 miles-22:38 tot. 17+
PM holt hill 5 solo easy 40:50- leg muscles still completely thrashed so I opted not to try the circuit for running technique. tot. 5
XT stretching
Sunday AM 30:37 warm up, 4×1200m hills with jog down rest, Legs very tired!, 4:11.2(5:04), 4:13.8(4:46), 4:09.2(4:49), 4:04.6(4:43), 12:11 cool down. Not as good as last week, but considering how shot my legs were I was pretty thrilled with it. tot. 12+
PM 5.5 or so with Melissa around and over on roads including all of the feaster 5 mile course- 45:09 tot. 5++
XT stretching, butts routine-24mins
Summary 145 miles, 6 workouts- 3 tempo runs 2 long, 1 short, 2 hill sessions- 1 long, 1 short, 1 fartlek/interval session- over 78 kilometers under 3:30 per K pace- that is more then 48 miles under 5:37 or so for the week. This was not a week of breakthroughs. But still the best week yet. The fartlek looks awful compared to last week, but I can’t tell you how much the mud killed me. I can tell you I was shocked to get those times on the hill today with how I felt after running in the mud yesterday. It was my second best hill session during this cycle and I was Hurting! (caps on purpose there) The 20min tempo was the best I have had and the the 26k was the longest session I have had and the first bad patch came much later than in the 25K I did early last week. Also with Melissa being this sick I can’t imagine my immune system has had an easy go this week to get its job done either.
Quote of the week “I wanted you to see what real courage is, instead of getting the idea that courage is a man with a gun in his hand. It’s when you know you’re licked before you begin but you begin anyway and see it through no matter what. You rarely win, but sometimes you do.” Atticus in Harper Lee’s ‘To Kill a Mockingbird’
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