Training November 30 to December 6
Monday AM Rattlesnake Road 9 mile, solo/easy, 1:02:35, very tired, felt heavy and slow tot. 9
11AM Mika for chiropractic and treatment
PM rd. 6 solo shakeout, 49:22, tot. 6
XT stretching
Tuesday AM 3+ warm up, 23:58, tired, few strides, 400m in 77, couple strides. Windy on track, not crazy but worth a second or so per lap at least, 11×400m plus 1 - 600m with (100m jog rest) 67.2(31), 67.8(39), 68.3(39), 67.6(38), 67.3(39), 66.9(36), 67.9(39), 67.4(36), 66.4(36), 67.1(34), 68.2(42), 1:40.1(67.7-32.5) total of 6100m including rests in 20:53 (5:30.8, 3:25.5 pace), total of 5000m of work in 14:02.3- not great but did the same workout in similar conditions in 14:11 last year around this time so not awful. Workout really didn’t feel that hard but I really wasn’t tough enough yet to go much harder, if that makes sense. 3+ cool down, 23:31 tot. 11
PM Rattlesnake road 10, 1:09:28, really tired, tot. 10
XT stretching, 100m lunge walk focus on glutes
Wednesday AM Rattlesnake road 9, solo easy, 59:59, felt heavy and awkward. tot. 9
PM road and fields 6 miles, 42:20 tot. 6
XT stretching, 100m lunge walk focus on glutes, Butts routine
Thursday AM 1 mile warm up-8:08, VERY TIRED. sicker than the last few days, half marathon basic aerobic tempo around standard 6k rolling loop, 1:14:10, really fighting to hold form from about 17k on. Been a couple of weeks since I did this stuff so not going well wasn’t a huge surprise but it was still a bit disappointing. splits-6k-21:06.9, 12k-41:58.8(20:52.0), 18k-1:03:09(21:11.2) last 3.1K in 11:00, 1 mile cool down 7:17 tot. 15+
PM 46:02 easy, 10×15 second short hill sprints with jog down rest on chestnut street, (8:40) felt good on these, about a mile jog back to house, 7:34 tot. 8+
XT stretching, 100m lunge walk focus on glutes.
Friday AM Rattlesnake Road 9, easy solo, 58:35 tot. 9
PM Rattlesnake Road 9, easy solo, 1:01:10, tot. 9
XT stretching, 100m lunge walk focus on glutes, mika warm up, Butts routine
Saturday AM road 4 solo shakeout, 30:40, tot. 4
PM 3- warm up, bunch of strides including one longer one, 28 seconds, Race mile at Reggie lewis meet, 1st place- 4:19.11. Not a very good race, through 800m in about 2:10 hammering pretty good the whole way. Did feel recovered pretty much immediately after which is a good sign but I ran 4:15.96 to open up here last year. A better race in terms of how the pace and other people were running it last year, but still not a real good go. Could just be from being tired and sick and not sharp or it could be I’m missing something. We’ll find out over the next few weeks. 4 mile cool down with Ruben- who ran a nice 14:20 in the 5k, Tim- 15:07 in the 5k and Melissa tot. 8
Sunday AM Great Pond Road 20 easy, 2:13:02, with Isaiah, tot. 20
PM holt road 5 solo shakeout, no time, tot. 5
XT mika warm up, 100m lunge walk focus on glutes.
Summary 129 miles for week, 2 workouts, 1 poor race, 1 set short hills. Really didn’t do a good job on the cross training this week at all. Need to make that a point this coming week. I am fighting this head cold still, some days are better than others. It would be nice to be free and clear of it. I’m racing at Harvard this weekend. I haven’t run particularly well there for the most part, with a couple of exceptions. I ran a great for me at the time 8:20 3k to win the GBTC meet in college and I ran my mile PR of 4:13.29 there at the USATF-NE champs last winter. But my other two races there last winter were my two slowest miles and I just haven’t tended to do well. Anyway based on that and how early it is in the cycle I signed up for the mile and the 800m in hopes of getting a bit of work in. I’d like to at minimum run faster in the mile than this week. Though really I’d like to run faster than I did last year at this meet, which was 4:17 low. As an aside I really hate the mile, just writing these times I’m embarrassed. I just can’t run well in this event. I mean if I was in HS these wouldn’t be that bad but for goodness sake I’m supposed to be a pro. Anyway moving on… I have never really broken 2:00 for 800m so doing that would be really nice though I’m guessing that is a pretty tall order particularly coming after the mile. We’ll see.
Quote of the Week “Yesterday, December 7, 1941- a date which will live in infamy- the United States was suddenly and deliberately attacked by navel and air forces of the Empire of Japan.” -FDR- beginning his famous infamy speech December 8, 1941
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