Nate Jenkins: Training October 12 to 18Monday AM 1:15:00 easy, solo. road and trail mix, tot. 11
PM 40:02 easy mostly loops around Phillips fields, exercises for strength(17:41), jog back to house long way, 10:17, tot. 6++
XT exercises for strength- jump squats 6×10, jumping jacks 6×20, high knee single leg hops 6×10 each leg, 30 seconds rest after each. stretching
Tuesday AM Holt Hill 8+ solo medium, 46:00, first mile 6;03, last mile 5:12, tot. 8+
PM 40:01 to and around Phillips fields, exercises for running technique with jog back rests (25:28) mile plus back to house, 9:54, tot. 7++
XT exercises for running technique-3×90y with jog back rests springing, high knees, buttkicks, bounding, skipping- Felt VERY flat on all of these. Stretching
Wednesday AM Holt Hill 9 easy, 1:00:37, first mile with Melissa, tot. 9
PM 41:31 solo easy, then 10×20second hills with jog down rest, felt very fast, 56mins total running, tot. 7+
XT stretching, Butts(prayer hammy, straight leg quad lifts, abductor and adductor lifts, glute activator, calf raises, straight leg jackknifes)
Thursday AM 3.5+ warm up, 25mins, few strides, light stretch, 20min tempo on track, breezy but less than last week, covered 6300m. 1k-3:10.9, 2k-6:21.4(3:10.6), 3k-9:31.9(3:10.6), 4k-12:43.0(3:11.1), 5k-15;54.8(3:11.9), 6k-19:06.3(3:11.5) stopped at 20:01.2-jogged to 4 miles (20:26) then light stretch. 3+ cool down-23:12. Had a hard time keeping foot and stride where I wanted it to help the hammy. Muscles very tired. Very tired in general, not nearly as easy as it should have been today. tot. 11
PM 6 miles easy solo, 43:53, tot. 6
XT stretching
Friday AM 1 mile warm up 7:56, light stretch, 20k tempo run on rolling 5k loop-1:08:29- 5k-17:09.3, 10k- 34:12.8(17:03.6), 15k-51:25.4(17:12.6), 20K-1:08:29(17:04.3) very hard to keep foot and stride how I wanted/needed it the last 5k but I did and so the hammy held. Couldn’t have held it much longer, but for right now I’m happy with that. The calf will get stronger, the adductor will get stronger, the glute will get stronger. At least now that they are getting used they will get stronger. 1 mile cool down 7:04 tot. 16+
1PM Mika for treatment etc..
PM 40mins easy, then 10mins diagonals (12 diagonals) 1 mile back to house, tot. 8+
XT stretching
Saturday AM 3 warm up, 21:17, very very tired. light stretch, 42mins of 3 mins hard, 3 mins recovery structured fartlek around Phillips fields (it took 42:24 to do 7 full laps, each lap is roughly 1800m) so overall pace is just under 5:30 mile which on soft wet fields isn’t so bad. This as a side note moved to the track would be a great bread and butter workout for college cross country for the men do 3:00 1k’s followed by a rest of 800m in 3:00. A good college runner could go 30mins, but if you can do an hour to an hour and half you’re real fit. Really teaches control at speed and recovery under a bit of stress. Women could slow the times to 3:30 per K and 800m or 3:20 if they are really good. Anyway did a 3 mile cool down in 20:21 tot. 14
3PM did some running and drills with Mika to film form and work on strengthening and getting proper firing from calf, abductor and glute. Highlight was half mile on track in 2:44 going 1:31, 1:13. tot. 1mile or so
PM 6++, easy shakeout, first 3 miles with Melissa, mostly on Phillips fields, 46:35, tot. 6++
XT stetching, Mika stuff Ii’ll post what the exercises are next week when I know the names, he is going to email them to me)
Sunday AM 30mins warm up- 4+, cold rain roads a bit slick, weather unpleasant. 4xPorter Rd. Hill 1200m with (jog down rest) 4:15.0(5:32), 4:12.4(5:08), 4:12.2(5:33), 4:09.0(5:40), 2 mile cool down 12:41, tot. 12+
PM Mika warm up stuff, then 5+ easy in snow, mostly on Phillips fields, very slick, 36:22, tot. 5+
XT stretching, Mika warm up stuff- again I’ll post it next week when I know the real names.
Summary 127 miles for week, 2 tempo runs, 1 medium run (light tempo), 1 hill workout, 1 fartlek/interval session, 2 circuits, 1 short hill session, 1 set diagonals.
Ok the hamstring. Basically I got a lot of emails and whatnot after worlds and have been trying a bunch of stuff. I got one email from a guy who had fixed a similar problem. The more we emailed the more apparent it became to me that we had a very similar problem. I was very impressed that he was able to fix it himself. I began doing the exercises he did- the walking lunges and the butts stuff. These made me sore, also some of the stuff we talked about combined with this soreness to make me more aware of my stride. Last Thursday during my regular tempo I noticed that my ‘bad’ toe landed pointing out. I noticed as the hammy felt more and more like it was going to go the more it seemed to point out. The email kid had said that when his started to if he focused on using his butt and his calf to push off it would help. I tried this but couldn’t seem to fire either. But when I forced my foot to go through straight I could. This helped the hammy a ton. But it was very hard to hold the foot in the right place as my calf, abductor muscles and glute are not used to this. I played with this a bit at the end of last week and ran it by Mika. This week we continued to work with it. I really think it is going to work. I think it is going to take some time. But the 20k tempo is the longest effort I have been able to do since I did a single 20k tempo in September last year at about the same pace. That effort was after about 5 months of not bothering the hammy and at the time I thought it was gone. In comparison the hammy has been total shit since worlds. Now changing my stride is no small thing but it is something that can be done. So I’m going to work on it and hopefully be back to the long stuff next year. I may try a half marathon as soon as December. I’ll have to see how things progress.
As to the immediate, I’m going to cut back on the circuit work and some of the quality this week to let my body breathe a little for Mayors Cup. I’m not sure what I’m shooting for. I wouldn’t be surprised to struggle to finish in the top 15, like at Cow Harbor, but that said I feel like my fitness is really coming around and I would like to contend for the win. So we’ll see.
Quote Of the Week “When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer, never give up then, for that is just the place and time that the tide will turn.” -Harriet Beecher Stowe
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