Nate Jenkins: Training September 28 to October 4Monday AM 3+ easy to track, 25:15, 8×100m strides with jog back rest, mile plus jog back to house,7:57 tot.5+
PM 6+ shakeout with Melissa, 49:17, exercises for strength, glute activators and 50m lunge walk, mile plus jog back to house tot. 7+
Shitty day- sick
XT exercises for strength 3×10 jump squats 3×10(each leg) one leg hops 3×20 jumping jacks, glute activators, 50m lunge walk.
Tuesday AM 3.5 warm up to track, 26:51, few strides, light stretching, 20min tempo on track at 3:15 per K, windy- worse than last week by a little bit- still sick, 1k- 3:15.3, 2k 6:31.2(3:15.9), 3k-9:46.3(3:15.1), 4k- 13:00.1 (3:13.9), 5k-16:14.2(3:14.1) 6k- 19:28.8(3:14.6) stop at 20:01.2 a bit shy of 6200m. Hammy barked a lot but it didn’t go. light stretching 200m jog then 3.5+ cool down, 24:49, tot. 11+
PM Holt Hill 10 mile solo, 1:05:24 tot. 10
XT glute activators, stretching
Wednesday AM 4 with Melissa shakeout, 30:31 tot. 4
PM 36:47 shakeout with Melissa to fields, then exercises for running technique with jog back rests, then 25:35 back to house, tot. 8
XT stretching, glute activators, exercises for running technique 3×70y each springing, high knees, butt kicks, bounding, skipping jog back rests
Thursday AM 3.5+ warm up to track, 27:17, breezy about same as last time or bit worse, threshold reps- tired and sick, 2k-6:01.2(2:29 rest), 2k-6:08.9(2:30) 2k-6:10.4(2:28) 1k-3:06.6(1:58), 1k-3:06.1(1:53) - legs completely done they were shaking by the end of the second 2k, just no muscular fight in them. Fried from the exercises. 3.5+ cool down, 26:14 tot. 12+
3:30PM 3 easy shakeout with Concord Carlisle High School team, 25 mins tot. 3
5:30PM 6 easy shakeout with Melissa, 49:31, mostly road, tot. 6+
XT stretching, glute activators
Friday AM 51:57 out and back moderate progression- first mile 6:22(uphill), last mile 4:54(downhill) tot.9
Noon Mika for chiro and treatment
PM 35:41 shakeout with Melissa to fields, exercises for running technique with jog back rests, then about a mile jog back to house tot. 5+
XT stretching, glute activators, exercises for running technique 3×70y with jog back rests springing, high knees, butt kicks, bounding, skipping
Saturday AM 22:30 warm up to fields, 30min structured fartlek 3:00 hard, 3:00 easy around fields in solid rain, very soft covered more then 8k, less then 10k, 22:31 cool down tot. 12
PM 41:17 shakeout, mostly with Melissa, then 10 diagonals on undersized football field by the house(6:50) jog back to house 1:53, total run 50:02 tot. 6++
XT stretching, glute activators
Sunday AM 30:53 warm up, 4×1200m Porter Road Hill(climbs 50m), (with jog down rest)-4:26.6(5:15), 4:23.1(5:25), 4:20.5(5:17), 4:17.2(5:12), 1.5+ cool down I’d like to see myself under 4:00 on these by the end of the fall I think that would be real fit, real good. tot. 12+
PM 6.5+ shakeout with Melissa on fields and trails, 52:25 tot. 6++
XT stretching, glute activators
Summary 116 miles for week, 3 real workouts, a few other workout like things, a lot of muscular work. Real tired, real heavy. Really pumped to see great runs by Josh Moen (46:39 2nd place in the 10mile USATF Champs) and Jason Hartmann-2:12:08 in the marathon at twin cities. Two class act blue collar guys. Very nice runs for both of them. Hartmann coming back from some crazy knee injury this year to boot.
Quotes of the Week “The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.” -George Bernard Shaw
“A bird doesn’t sing because it has an answer, it sings because it has a song.” Maya Angelou
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