Monday AM Rattlesnake rd. 9, 1:03:58, tot. 9
late AM mika for treatment
rest of day off to let treatment settle in
XT stretching, concentric calf raises, rubber band stuff for low leg
Tuesday AM rattlesnake road 10, 1:08:51 tot. 10
PM Rattlesnake road 9, 1:07:19 tot. 9
XT stretching, concentric calf raises, rubberband, Butts routine
Wednesday AM 3 warm up, few strides, 5k tempo on rolling holt hill loop- 15:05.7. Basically ran as fast as I could without going hard, 3 cool down 21:30 tot. 9++
PM road 8 shakeout with melissa, 1:02:51 tot. 8
XT stretching, concentric calf raises, rubber band stuff, butts routine
Thursday AM rattlesnake road 9, 1:01:51 tot. 9
Noon mika for treatment
PM road 9 plus shakeout, 1:13:04, first 6 miles with Melissa, tot. 9
XT concentric calf raises, rubberband
Friday AM road 10 in Lowell with Rex Radloff, 1:08:00 tot. 10
PM on road in Hanover, NH, 33:33 shakeout, then 6×15 second Short hill sprints, with jog down rest, then 23:16 cool down, tot. 8++
XT concentric calf raises, stretching
Saturday AM 10.7 miles, 1:17:26, in Hanover, NH and across the river in VT. this run involved climbing from 300 feet to 1300 feet in less then 2 miles. tot. 10++
PM road 4+ miles shakeout, no time screwed up watch, tot. 4+
XT concentric calf raises, stretching, butts routine
Sunday PM 3+ warm up, 23:48, bunch of jogging and strides including one of almost 200m. Race 3000m at Dartmouth Relays- 1st place, 8:19.83. Really bad start was boxed in last place for first 100m and down in the pack up to 200m in 34 and change, then moved up to 3rd by 400m in 66 and change. Ruben was well out in front at this point. I caught up to him at the mile in 4:24, he surged a bit and I didn’t pass him until 2k. I felt pretty good but not great but I had a good finish in my legs and I ran 32.2 for the 2nd to last lap and 29.9 for the last 200m which is extremely good for me from the front. Usually I really don’t shift gears well at all in the front. So not a great time, I was 8:08.98 here last year, but a good race considering what I have done for the last 4 weeks. So I have a starting point and I’m ok with it. 10 mile cool down with Ruben, Tim Guerin and Mark Miller, 1:08:00- probably a bit short, tot. 15
XT stretching, concentric calf raises
Summary 111 miles for week, 1 workout, 1 set short hills, 1 race, 1 solid step in the right direction. I don’t have much to say, I’m happy with the race. The dartmouth relays college/open meet isn’t what it once was but I have never won there before so I’m happy to have done that. It isn’t a real fast time but I ran well by feel and felt pretty controlled for most of it. The leg felt good after it and no worse for the wear so hopefully I’m past that and will be able to get in some consistent work from here on out. Though I shouldn’t complain too much because I think I have run over 100 miles for the last 14 or 15 weeks in a row.
Quote of the week “I got hair on my chest. I look good without a shirt on.” Tom Waits from ‘going out west’ which is the song of the week
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