Training April 14 to 20
Monday AM woods 6+, shakeout 46:54, strides after jog rest,
tot. 7
PM
woods 6 shakeout w/ gary,
45:48, hill bounding and springing after tot. 6
XT 4
sets short hill bounding then springing, jog down rest, Hammy and
balance exercises
Tuesday AM 25 min w/up 400m in 80, strides, 4400m-13:11(had
to stop for a run to
porto
potty)splits (2:58.4, 5:57.7(2:59.4), 8:57.4(2:59.8),
11:57.9(3:00.5)(4:45,
9:33), then 800m hard, 2:17.0, 4+ cool down, 30:01
tot. 11
10:30AM
massage and treatment with the finn
PM lake
rd. 10 solo, 1:03:19 tot. 10
Wednesday AM woods 6+ solo shakeout, 49:15 tot. 6
PM woods 6, shakeout w/ uml
guys, 45:06 full drills after tot. 6
XT
full continuous warm up drills, hammy and balance exercises
Thursday AM 3+ w/up 24:28, 400m in 77, strides 2x2k shifts,
6:01.6(3:14.7, 2:46.9),
5:11 rest w/ 800m jog,
6:02.1(3:16.1, 2:46.0), 4.5 cool down 32:05 tot. 11
PM
woods 6.25, 40:13, into 3200 on track in 9:58.5 (50:11) would have gone 3
but hammy was starting to feel like it would go, 2 cool down 13:40
(1:03:58 for 10.25) tot. 10+
Friday AM woods 6+ solo shakeout, 51:39, tot. 6+
Noon Mika
massage and therapy ect..
PM woods 6
solo shakeout, 48:33, skipping after tot. 6+
XT 8x30 seconds
skipping, 30 seconds rest
Saturday 7:30AM 2 miles shakeout at Saucony shakeout on
Boston Common tot. 2
9AM
Fartlek workout on the Charles river solo,
20:58 w/up, then 23 efforts
over the next 1hr, all 30 seconds to 5 mins, mostly tempo type effort a
few very anaerobic, mostly short rest 15 to 45 seconds, 19:56 cool down
(1:40:11 total running time) tot. 16
Spent
the afternoon at the expo and the evening at the red sox game so no
second
session poor planning basically, I did get to steal a nap though.
Sunday 6:30AM 51:27 on Charles w/ Jason Lehmkuhle tot. 7+
8AM 4 or
so running around during women’s Olympic trials
4PM 20, 2;09:58, first 19 pretty
easy on hilly roads (2:04:38), last mile on track
5:16 wanted to go 5:00 but hammy wanted to go when I tried to push so it
is what it is. Tot. 20
Summary 128 miles for the week, 3 workouts I was happy with
the second 2. It was a bit of crazy week
with the marathon and expo stuff but I had a good time and got everything
done. If I can get a good 10 hour night
of sleep tonight then I won’t have done too bad on that either so all in all I
wouldn’t want to do it every week but it all worked out quite well. The hammy is still the name of the game but
hopefully it will start making strides in the next few weeks.
Quote of the week “Success is a journey, not a destination.
The doing is often more important than the outcome.” Arthur Ashe
post comment
Starting Back Up?
1:08 AM, April 23, 2008
.. Posted by Anonymous
Hey Nate,
I'm a big fan of your blogs. I recently had knee surgery that kept me in a brace for 4 weeks, but now i'm 10 weeks out of surgery and am allowed to run every other day. I have three more weeks of every other day until i can run every day. I know you've spoke about a lot of your injuries and i was wondering what's the worst injury (longest time off) you've had? And how should i go about starting up and getting ready for the XC season next year? Thanks so much, and good luck with your training.
worst injury
10:50 AM, April 23, 2008
.. Posted by nateruns
I had a lot of injury problems particularly in college. I actually only competed in two of my first 9 possible seasons in college. I would have to look back at my logs to figure out which was the worst but the hardest year I had was definetaly my sophmore into jr. year. I ran xc my soph year but then got hurt at the end of december, I missed all of indoor and started running a bit in April and was back to normal training in early june then in the last week in july I got another injury. It was actually a real simple problem but it took for ever to find someone who could help me with it so I didn't start running at all until the end of Feb. I ran for about 5 weeks and got hurt again, not bad but I missed three or four weeks and basically the rest of the outdoor season. It was probably the lowest point of my running I really thought I must not be meant for the sport I had got hurt each time on less mileage then the time before, the last one while i was trying a phase of less then 60 miles a week. But I stuck with it and learned to deal with and prevent each of the injuries I had had and kept moving forward. The next twelve months was very hard and I was often close to being hurt and missed a couple of weeks in on two different occasions. But after that my body started to take better care of itself and have less problems.
I have had some problems since then but nothing on par with any of those college injuries except for mono last winter which I had to take 10 weeks off for. That was particularly rough because I was so fit going in and I wasn't able to do any exercise what so ever so i just had to watch all that fitness disappear.
Good luck coming back take it slow and find a good exercise program that targets the weaknesses that caused your original injury so that you don't end up back in the same place.
treadmill
8:24 PM, April 23, 2008
.. Posted by Anonymous
Hey Nate,
I enjoy your logs. i notice you never run on a treadmill. Whats your opinion on treadmills? Are they the same as regular running?
thank you for your response.
treadmills
11:12 PM, April 23, 2008
.. Posted by nateruns
It varies from person to person depending on stride and what not but for the most part the treadmill is just a little easier then regular running just because you don't have to push off and because you don't have to control your own pace. that said if you put it at a 1% grade its about the same as running on a perfectly flat course.
Personally I avoid the treadmill like the plague simply because it is so boring. I swear 15 mins on the treadmill is like 15 mentally on the roads. I love running but I really don't like it on the treadmill.
Thanks and enjoy your hamster running.
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