Training December 7 to December 13Monday AM Rattlesnake Road 9, 55:11, then 10×100m strides with jog back rest, tot. 10+
PM Rattlesnake Road 9, 56:53 tot. 9
XT stretching, 100m lunge walk focus on glutes, Butts routine (3×20 each leg of prayer hammies, straight leg quad lift, abductor with oppisite leg knee drive, mika butts, adductor with oppisite knee up, calf raises, also a set of pedistal), mika warm up- walk with foot landing midfoot next to toes of planted foot and then driving up on calf, then same but in skipping form, then walking focusing on strong pawback and glute flex on contact then same in skipping form (basically a sharp b skip)
Tuesday AM Rattlesnake Road 8, 59:14, shakeout, tot.8+
PM at reggie lewis center, 3+ warm up-22mins, strides, 400m in 74, strides, 10×300m at goal 3k with 100m jog rest 46.6(33.8), 47.5(32.8), 47.6(33.8), 46.9(33.1), 47.4(31.4), 47.2(32.4), 48.1(32.0), 47.3(28.7), 47.4(31.1), 47.4- 12:41 for 3900m- 5:14 mile pace, 3:15 kilometer pace. 3k of efforts in 7:53.4- bit quick but in range enough to stay specific. Did same workout at end of indoor last year and the jog breaks were faster so I averaged 5:07 mile pace but I was much sharper then. so this is a good session, after the 10×300m I took 4mins to put on spikes and did 3×150m speed makers (50m quick, 50m faster, 50m all out) with 1min rest between in 23.8, 23.1, 23.2, then 3++ cool down in 24:23 tot. 10
XT stretching, 100m lunge walk focus on glute, mika warm up- see monday
Wednesday AM Rattlesnake Road 9 in snow storm slowed things a good bit, 1:04:45 tot. 9
PM road 8+ with melissa, shakeout-1:07:33, in cold rain, I was supposed to do butt kicks after but i was already shivering when we finished and I”m still fighting a cold so I decided to play it safe and just head in. tot. 8+
XT stretching, shoveling, butts routine- see monday
Thursday AM 1 mile warm up- 8:02, 18k basic aerobic quality, 1:04:40, not a good go at all, basically had trouble about the same point as last week but wasn’t in mood to fight through. found that slowing down doesn’t help any more which is good if that means going faster won’t bother it, which I’m hoping it does. also I think this shows I haven’t been doing butts enough and that I don’t have real grasp on the form I need to be using. 1 mile cool down-7:15, tot. 13+
PM 49:42 shakeout, then 12×15second short hill sprints with jog down rest on chesnut st.-10:52- then jogged about a mile back to house-8:13 tot. 8++
XT stretching, 100m lunge walk focus on glutes, mika warm up-see monday, butts routine- see monday
Friday AM Rattlesnake road 9 solo- very tired, 1:01:39, stiff. tot. 9
PM 9+ shakeout, first 40mins with Melissa, rest solo, 1:12:47 tot.9+
XT stretching, 100m lunge walk, mika warm up-see monday, butts routine- see monday
Saturday AM 4 miles solo shakeout, 30:25, tot. 4
PM 3 warm up with dedo, strides including one of about 30s. race mile at Harvard meet, 2nd place- 4:17.73- outkicked by HS kid I had at camp, nearly gunned down by another one who ended up 3rd. Tough on the pride but really the race was a step in the right direction. This is the time I ran here last year and this was a very similar race, my splits were inconsistent again but this time instead of thinking in retrospect that I felt locked in and wasn’t going hard enough this time I noticed it in the race and actually thought I was going to unleash a pretty good last lap, but mechanically I went to total shit when I tried to shift gears on the last lap. which I did when I was going hard in the workout on tuesday too so I know I got something to work on. splits- 31.76, 32.65, 33.63, 31.32, 32.52, 32.54, 32.15, 31.59- 3 mile cool down with dedo, then about 20mins sitting around, then 2 mile warm up solo, strides, race 800m- 2nd in 2nd heat, 2:02.50, this is actually an open 800m pr for me. splits -29.50(short 220y track so you make up difference between 880y and 800m on first lap), I was actually gapped back in last place by 3 to 5yards at this point, 30.56, 30.44, 31.91) 3 cool down with dedo. tot. 13++
XT stretching
Sunday AM great pond road 20 easy and solo, 2:16:18, tot. 20
PM holt road 5 solo in cold rain, 39:17, 3×30 seconds of toe tap jumps( I call them tigger hops) after with 30 seconds rest between tot. 5
XT stretching, mika warm up- see monday, tigger hops 3×30 seconds, butts routine-see monday
Summary 135 miles for week, bit better this week, the race was a step in the right direction and makes me feel good that my worst fears aren’t true and that there isn’t anything odd going on and that my fitness is coming around. Basically that I am about where I thought I was and not up a creek again. In terms of the hammy thing. I’ve become very good at keeping the toe forward but I’m still overstriding a lot, particularly when I’m tired or lose focus, also I’m not pulling through with my hammy at all. I’m going to try to track down some new exercises for that this week to add to the routine. Other than that I’ll mostly stick to what I’ve been doing. I may not be able to get on reggie lewis track over the semester break, I’m not sure about this week, but next week and the week after I’m pretty sure are no go’s, and we have snow now so I’ll have to figure something out not on the track. I’ll either wheel out flat road stretches, or do fartlek for time or replace the workouts with steep hill reps or find another track to get on.
Hope you all had a good week.
Quote of the week “Life loves to be taken by the lapel and told ‘I’m with you kid. Let’s go.’” Maya Angelou - I’m sure I have used that one a few times but it is a great quote. As a side note I got to hear her speak in person a few years ago. The sound set up was all screwed up, but it was still a really neat experience
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