Monday AM hurting couldn't drag my ass out of bed...
PM road 6 with Uta who was in the mood to hammer, had to stop around 5 miles to stretch hip. 37:16.
Tuesday AM 4 miles with Uta, 29:14
PM 5 miles with Melissa and Uta, in around 40mins then 8? strides with jog back recoveries.
Wednesday AM 4 miles, 28:07
PM 6 miles light fartlek, 38:18, light jogging first mile then light fartlek efforts, not even sub 5 min mile pace mixed in for rest of the run.
Thursday AM road 4, 28:33
PM 1.5 mile warm up with a couple of strides, then 3 x mile in cemetery with 3 mins jogging rest, 5:08, 5:05, 5:06, these are a light effort kinda tempo repeats.
Anna for some light xt'ing and massage
Friday AM 4 miles, 27:48
PM 6 miles 38:07
Saturday AM 5.4 miles with Uta and Melissa, 39:57
PM 2 warm up, bunch of drills, 5k threshold tempo run on part of Phillips' fields, 15:57.
Sunday AM on Chelmsford rail trail, 5 mile light progression run after a bunch of drills for warm up, 5:35, 5:33, 5:24, 5:15(with a few seconds lost to a stop to stretch the hip/glute), 4:59
Summary- this is basically how I would like to approach my running until the hip heals up. The progression run didn't work and because I ran while the hip was locked up pretty good the last half mile or so it left me feeling I had done a bit of damage instead of really feeling fine like I did after all the other runs so I likely won't do this next week. I may try a couple of 5 mile runs with a 5:00 last mile instead. We'll see though...
4 comments:
Hey Nate - it's coming up on the 10 year anniversary of your phenomenal Olympic Trials race. Any chance you'd want to do a post detailing the race, and maybe what your goals were going in and what doors opened up for you afterward? I know you don't have a ton of spare time but I know I'd be really interested in reading that and I'm sure others would be as well.
Jacob, I can probably put something together. I used to tell the story of the day pretty regular so I could probably type that without too much thought/time. I'll see what I have for time. In the mean time this is the blog I wrote about the prep for the trials a long while back, http://nateruns.blogspot.com/2009/10/build-up-to-olympic-trails-2007.html
Sweet. I've looked at that buildup plenty of times and tried to incorporate some of what you did into my own training. The week where you did a 14 mile progression run on Wednesday, 3 x 4 miles @ MP on Friday, and 40K at 95% on Sunday blows my mind.
That does seem like a lot, though the progression runs were not the type of effort that would flatten you and the 3x4 was supposed to be 4x4 but I lost coordination. The 40k left me flat for a good 10 days after.
-Nate
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