Training May 5 to 11
Monday AM woods 6+ solo shakeout, 48:52 tot. 6+
Noon
Massage ect.. with the finn
PM woods
6 w/ gary,
45:42, strides after tot. 7
Tuesday AM 3.5 w/up 25:05, 400m in 81, strides, 7x1600 at
mp, hammy exercises during
rest, extremely tired, 4:59.4(rest 55.5), 4:59.5(57.4), 4:59.7(58.5)
4:59.5(57.1) 4:58.9(55.7) 4:58.8(59.7) 4:59.4, 4 cool down, 27:45
abysmal
workout, shouldn’t have done it, still got that cold in my system I
guess,
just a **** day tot. 15+
PM
24:24 w/up 16x11second hills jog down and check pulse rest, 23:47 cool
down tot. 8+
Wednesday AM woods 6+ solo shakeout, 48:48, tot. 6+
PM
woods 6 solo shakeout, full continuous w/up after tot. 6
XT
full continuous warm up drills and Mika balance and Hammy exercises
Thursday AM woods 10++ solo, 1:08:49 tot. 10++
PM woods
10 shakeout, 1:13:04, tot. 10
XT
light skipping and butt kicks and Mika balance and Hammy exercises
Friday AM 3.5 w/up(very tired) 400m in 83, strides, 11x400
and one 600m w/ 100 jog
rest
at roughly 5k goal pace 68.8(rest 36.4), 68.1(40.9), 67.6(41.7),
67.6(39.4),
67.7(43.8), 67.4(37.6), 67.6(42.0), 66.6(42.5), 67.1(40.5),
67.3(45.7), 67.1(46.4), 1:40.3(66.8, 33.5), 4 cool down, 30:28 there was
a
breeze
but it wasn’t too bad, tot. 12+
PM Trail
1:16:47 on trails behind UNH track tot.11+
Saturday AM woods 6+ shakeout, 50:05 tot. 6+
11AM
just under 2 miles on treadmill at Focus Fitness on Congress in
Boston(very
trendy nice place) getting stride analyzed by finn, Peter
Donohoe and Christine Kloiber, started walking then at 8 min pace then
at
6 min pace then last miles at 5:27 pace then 5:13 pace. Then they had me
do some stretching and
core stuff tot. 2-
PM
woods 6+ shakeout, 52:03 tot. 6+
XT
stretching and core stuff
Sunday AM rd. 19 easy, hilly same loop as last couple of
weekends, 2:09:31 tot. 19
Summary 125 miles for the week, 1 horrible workout and 1
solid workout. Frankly not a very good week just tired and still a bit stuffed
up with the remnants of my head cold.
But I got in some solid work. Now
I just need to keep moving forward and race myself sharp over the next few
weeks. The judgment on the form check on
Saturday wasn’t good but they seemed to think the problem was fixable. I have a bunch of extra motion in my right hip
and at the paces I have trouble at I kick that heal about 4 inches higher on
the back swing. Mika said he will work
on some other stuff because of what he saw and I’ll be back into Focus fitness
to get my exercise program finalized and what not. I was going to put up a
quote from again to carthage but lets run used it this week before I could so
you get nothing, sorry.
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