Sunday, February 5, 2017

January 30 to February 5, 2017

Monday AM road 4 with Uta, 30:42 tot. 4
               PM drills and massage with Anna

Tuesday AM road 4 with Uta, 30:51 tot. 4

Wednesday PM road 14.3, medium long run, 1:32:56

Thursday AM road 4 with Uta, 30:23
                 PM Moneghetti Fartlek, did 3 mile warm up with Uta in 21:11. dropped her off at the house, jogged another quarter mile or so, did drills- a skip, b skip, a+c skip, fast exchange, side shuffle, side shuffle with cross, karaoke, 3 hop fast exchange and sensory hops, 4 strides.  Did a Mona fartlek on my normal glendale loop.  Covered 3.75 miles, .05 more than 2 weeks ago and this got me back up to the area I was finishing in last year, albeit barely, but still nice to be back in the normal range.  Basically I have a 2/10th of a mile window that I finished all but one of my Mona's in prior to last years stress fracture. I was into that zone by about 30 or 40 yards.  I mean on gmaps this is 3.9 which is right in the zone I was very happy with last winter.  So I'm very happy now to be back in that range. 3.6 mile cool down.  I did 6x6 dead lifts after starting at 135 lbs up to 185lbs.

Steve Moneghetti rates this Mona a "good job" showing steady improvement and working back to competitive fitness.

Friday AM road 4 miles with Uta, 30:08
            PM road 10 miles solo, 1:05:03, felt pretty good for a Friday night normally I feel like death warmed over.  I did 6x6 squats after starting at 95lbs up to 145lbs.

Saturday AM boxford road 10, 1:03:29, felt a little heavy.
                2PM 6.4 miles road, 42:24
                4PM bikram yoga, 90mins hot yoga

Sunday AM Race Super Sunday 5 mile, Cambridge, MA.  3+ warm up, 22:15, full drill set, Strides, 30 second hard effort, Race, did most of the leading which I didn't mind.  I really just wanted a sub 25min time and didn't care much about place today.  Not my normal attitude but for today that is where my goals were at.  At 4 miles the pack just rolled by me and I didn't have a gear to shift to.  I ended up at 24:50 in 4th.  I'm really happy with this for a bunch of reasons.  first 14 straight years with at least one sub 25. Second this is one second faster than I ran last year which is a huge return to running in my normal range.  The low end of normal but normal all the same.  Third I split 15:25 which is about what I raced a month ago in very similar conditions. Fourth John Schilkowsky, I raced him in early December or late November and he beat me and today he was 1:34 behind me.  Now maybe he has been hurt or he doesn't run in the winter.  That's ok it is just very nice to be the one moving in the right direction for a change.  Splits 4:55, 9:54, 14:50, 19:49.  Then did a 3.5 mile cool down in 25:31. Total 12.5ish

Summary 81 miles for the week.  One good workout, one good race.  Good week with a rough start, not feeling very well, not sick just run down and feeling like I was going to get sick and played it safe. Feeling very optimistic about being back into regular shape and having a chance to build up to some good racing in the coming months.  Hope you are running well. 


EA said...

Great to see the sub25! Now that you are using a Garmin... Have you heard of Strava? It's easy to auto-sync to Garmin and follow training of other runners.

Nate Jenkins said...

I have an old strava account, which I need to get the password to, but I haven't got around to syncing it up yet.

Tomek Baginski said...

Again, thanks for taking the time to share your workouts and thoughts—nice progress, congrats!
As for Steve, still looking good

As much as Moneghetti's fartlek is quite intimidating (pain pain pain), I managed 3 of them so far, improving to 5.62k (3'33"/k); last 4x15" always want to "cheat" and push without breaks—do you have similar temptations? 10 days till Austin Marathon (my 1st one)—following your taper write-up, of course! Stay warm/healthy/progressing!

Nate Jenkins said...

As a pure endurance guy I do find it very tempting to run the breaks faster and faster and not improve or even slow the reps. Unless your in the middle of marathon prep this is counter productive for a long driver. I have the same issue with Aussie quarters. I ran 70/40 for a 14:50 total time getting ready for Boston a couple years ago and felt like damn I'm fit. But I really wasn't. I was just playing to my strengths. Now I try to focus on holding back to run 44 to 45 for the recovery and try to improve the 400's down into the mid 60's. For me to run 65/45 would be MUCH harder.

Good luck in Austin! That is where I did my debut thought the course was quite a bit different.