Blogs : Nate Jenkins

Training May 12 to 18

Monday AM woods 6 shakeout, 48:24, 8x100m strides on turf tot. 7

               PM woods 6+ solo shakeout, no time forgot watch tot. 6

               XT hammy exercises

Tuesday AM 3 ¼ warm up extremely windy!!, 400m in 80, strides, 4k on track in

                      12:30.4, first 2k at mp type effort, 6:39.9(again it was crazy windy) then

                      shifted gears and ran last 2k in 5:50.5(70,2:19, 3:30, 4:40) absolutely all out

                      real good effort. 3 ¾ cool down, 28:26 tot. 10

               3:30PM woods 8 solo, 50:23, easy tot.8

               6PM exam by Dr. Tom Michaud to see if I need orthotics for the hammy, the

                        verdict was no so that’s good news

               8:30PM 4 miles easy, 28:06 tot. 4

Wednesday AM woods 6+ solo shakeout, 49:32 tot. 6

                    PM woods 7 shakeout with UML guys, 49:29 tot. 7

                    XT 5 sets of short(40-50m) hill bounding and springing jog down rests,

                          5x30m straight leg bounds on turf, 4x40m side shuffle and 4x40m

                          karaoke, 2 sets of backward figure 8 running, this by the way is the first

                          exercise I have done that was hard on my bad hammy and not my good

                          one.  I have a very hard time kicking that heel up.  I hope it works to fix

                          the problem.

Thursday AM woods 10 easy, 1:09:00 tot. 10

                1PM core work and stuff for hammy at Focus Fitness in Boston with Peter

                        Donohoe finished with a mile and a half at 8min pace on 1% incline on

                        treadmill for cool down tot. 1+

                PM woods 10+ shakeout, 1:24:30 tot. 10+

Friday AM 32:15 w/up 25:38 progression run just under 8k(7980m) on old uml winter

                   workout loop in dracut (lightly rolling), I did a blog on this one if you want

                   details, I avg. 5:10 pace and did the last loop (1140m) at 4:45 pace the last 3

                   loops(3420m) were all at 5:02 pace or better and avg. 4:56.3.  I was real tired

                   heading into this one so I was happy with it basically I just wanted a hard

                   effort regardless of pace so that I got down anywhere near fives makes me

                   happy. 15:20 cool down mostly with Gary, Rex and Tim who I ran into as I

                   started my cool down and they were warming up for their last workout before

                   ncaa’s (tim qualified in the steeple (9:14) and rex in the 5k (14:23) tot. 12

            Noon Mika for massage ect..

            PM 24:14 w/up 20x short hills w/ jog down rest, much better recovery’s then last

                   week, 24 min cool down  followed with 2x1mins of backward fig. 8 running

                   tot. 9+

             XT 2x1 min of backward figure 8 running

Saturday AM rd. and track 6 solo shakeout, 45:29, super tired tot. 6

               PM woods 6 solo shakeout, 45:51, followed with drills, super tired again tot.6

               XT full continuous w/up drills with extra set of karaoke and followed with 3x1

                     min backwards figure 8 running

Sunday AM nothing, slept in I was hurting.  I had planned to get up and get in some

                     miles but slept till 9am instead.

              3PM 3+ w/up 400m in 77, strides, 200 in 32, strides race 3K at boston high

                       performance. 1^st place 8:22.65 Sat in 2^nd through 1400m(3:58) then pushed

                       hard to finish,4:24 for last 1600m.  Good effort not a great time but I

                       shifted gears well we went out in 2:50 but slowed a bit but I managed to

                       run two 2:45 and change k’s to the finish, which is fast for me.  Much

                       better run then the 2 mile at George Davis a few weeks ago so that’s good.

                       I was also happy that even though I felt like I was pushing hard out there I

                       recovered very quickly after and that tells me there is more in the tank to

                       be found. 8 cool down, 57:46, first 19:20 with the Dartmouth guys. Tot. 14

              7PM woods 6+ solo shakeout, 45:31 tot. 6

Summary 122 miles for the week, two good workouts and an acceptable race.  A good week.  I really just wanted to get some good anaerobic work in this week and keep the miles respectable and I did.  I told my self to be happy with anything under 8:30 in the race after that awful 9:08 two mile a few weeks ago and with the lack of anyone real quick at the BHP meet.  I was thrilled that one of the guys took the pace out at a ok pace I had pretty much decided that I wouldn’t lead till the 1k and that I would hammer home from there no matter how slow it went but I was real afraid it would be like 3 flat or something. Again 8:22 isn’t very fast but its good work and it felt good.

pr?

2:18 PM, May 19, 2008 .. Posted by bostonguy

Wasn\'t your old pr actually a few tenths of a second slower? I\'m sure you can go faster, but a pr is always good.

PR

4:58 PM, May 19, 2008 .. Posted by nateruns

My 3k PR is actually 8:20.6? from college indoors. But that was a long time ago and while I see what you are saying about a PR always being good, I tend to not get excited when I get one simply because the old one is from when my fitness was from so far behind my current fitness. For example my 5000m PR is 14:20 from one of the bhp meets last year but I ran the race from the front with the exception of one lap in the first mile. It was a good effort for a solo run but I'm well aware that I was capable of running much better with competition. So if I go out this weekend and run 14:14 in a great race I'm not too excited because I know I was fit enough to do that or better a year ago. But if i run 14:19 by myself I'm real happy because it is an improvement on last year but its not because its a PR. I look to improve always and PR's are a part of that but for example my race 10k PR is 30:37or it might be 30:27 I forget, but I have run workouts faster and split faster in many longer races so if I go to a race and run 30:30, a PR, I'll still be pretty pissed.
In the end though I did not mean to sound to disappointed. I felt I ran well this weekend given the race and I really felt like after I recovered in a way that showed me I had a lot in the tank. This race and the 5k this weekend are strictly for getting in some work and I was real happy to run under 8:30 and particularly to feel so easy at 2:50 pace for the first k. I was also very happy to back to back 2:45's for the last two K's. I have real trouble running that pace so it was good. This weekend I am going to be happy as long as I crack 14:30. i would really like to run under 14:20 but I know I'm doing two workouts this week and that I'm going to get in 120 plus miles and that I have been training very hard for a while now so I'm not expecting anything great. Honestly I feel I'm in shape to run around 14 flat in the right race but I'd have to back off ect.. These races are a means to an end, not an end in themselves. The idea is to get in some hard work, get used to race pain and adrenaline as well as the much faster paces of these short races. Then i would like in june to run a quick rd. 5k,(14:00 to 14:10) hopefully at moonlight on june 7 but if not then find a race later in the month. Then the real focus is to try and run sub 18:30 for 4 miles at the Steamboat 4 mile, sub 29:30 and hopefully very close to or just under 29:00 at the Peachtree 10k on July 4 and to crack 45:00 and get a top 10 at the Utica Boilermaker on July 13th. All other races I have coming up are really just work for those three.

moonlight

6:43 PM, May 19, 2008 .. Posted by Anonymous

I think if you don't get a PR on the track next week...I'm sure you'll be able to get it at moonlight. I've talked to the race director and he told me they are getting in some decent comp + some kenyans that can go in the 13:20's.....