48:36.8(7:00.3)
hammy went about 13K, the good news is that I felt real good
and
like I would have no problem holding this pace to 20k, probably closer to
30k
and that the last time I trained at this pace in April I made it about 3
miles
before the hammy went, 4 mile c/down 28:05 tot. 15
PM shed
park 8, solo, 56:02 tot. 8
XT hammy/core
Saturday AM rd. 6, 44:11, tot. 6
PM rd.
8 w/ steven, 55:17 tot. 8
Sunday AM race High street mile, 7th?, 4:19, not
totally awful my PR is only 4:17 unless
you
count crazy downhill miles in Derry so really
this isn’t too bad.23 min
w/up,
ton of strides and one 35 second effort, 45 min c/down with Kevin
Alliette
and Melissa Donais. I went out way to fast, hanging back off the
lead,
I was 61, 2:07(66), 3:14(67), 4:19(65).I haven’t run a 61 in years heck
my
PR is 58 high, but still I should have been tougher throughout.Still
haven’t
done anything like that in a long while so it wasn’t that bad. Tot. 11
PM rd. 6
solo shakeout, 46:59 tot. 6
Summary- 105 miles for the week, 2 mediocre workouts and one
ok race.Well that’s the best week I’ve
had since I raced that 3k at Boston High Performance which was at the end of
may or start of June.So I’m very happy
with it.I have been eating real good
for 2 weeks so it may be turning in my direction.I recovered slowly this week, but I
recovered, which I really haven’t been doing for a while now.Melissa said I’m probably not anemic based on
my eye lid color, I’m getting blood work to be sure but with the crazy amount
of beef and broccoli I have had the last three weeks I’d like to think I can’t
be too bad at this point.So we’ll call
this week a step in the right direction.Another week of hard work, hopefully keep the hammy improving and I may
get out for a Fall marathon after all.
Quote of the week “Do
what you feel in your heart to be right - for you'll be criticized anyway.
You'll be damned if you do, and damned if you don't.” Eleanor Roosevelt
This is the best looking training week you've had in a bit. It is refreshing to read so I can't imagine how refreshed you must feel. Keep it up!
Best,
Dave
Falls Factory Loop
2:57 PM, August 4, 2008
.. Posted by DeDo
The factory loop in the falls is just about 2.25 miles. Well that is what my GPS says anyways.
hammy
3:22 PM, August 4, 2008
.. Posted by Anonymous
what do you mean by hammy went?
Training
4:13 PM, August 4, 2008
.. Posted by Anonymous
Hey Nate,
I was wondering if you could let us know where you found all the information you base your training off of? You know books, websites, etc. Just currious, I love reading about definitely training ideas.
My two measurements came out as about 2 1/8 and about 2 3/8, so right around what you got but for example if its 2 1/8 11:50 is 5:20 pace instead of 4:57 pace for 2 3/8.
As to where I got the stuff I do, its mostly canova stuff. but I have gone into in detail in previous blogs, like the one on marathon training, just check the archives.
Do the same for the hammy going I've explained it a bunch but I think it is most well explained in some of the january blogs.
Untitled Comment
11:08 AM, August 5, 2008
.. Posted by Anonymous
Nate,
Earlier you mentioned that when you were deciding what training philosophy to use you had to decide between canova and pfitz. I was wondering why you picked canova? Also do you still feel that pfitz's training method is a solid one?
Pfitz peaked extremely well, which was what I liked but Canova and his partner Lucio Gigliotti have had so much success it was an easy choice. As far as is Pfitz a solid plan, the man made two olympic teams and really studied the sport and learnt, he knows well what he did, although his schedules in the book chop the miles way down from where they should be and he'd admit as much to you if he is honest about it. But as far as in comparision, there is no comparision. No one is going run 2:06 on Pfitz's stuff, The Canova/Gigliotti school of marathon isn't the only way to go, but take advantage of what is out there, the coaches working with the marathon right now are doing amazing work, the events times have plummeted in the last 12 years or so, from 15 to 25 guys breaking 2:10 each year to nearly a hundred. So if you want to get the best out of yourself do yourself a favor and check out what Canova/Gigliotti are doing, what Dieter can't remember his last name at Kimbia is doing, what Rosa is doing what some of the top Japanese coaches are doing, what Mahon and Vigil and Larson are doing, what Hudson is doing. You will find that it is very much similar and very different from the traditional american beefed up 10k training plan. Long tempo's and thresholds, tons of mp work, short hills for stroke volume.
Now people will tell you that the best are dirty, and thats why their better, I can't definitively tell you different, what I can tell you is that training the american way(s) I worked real hard starting in 8th grade and improved steadily from 5:17 in the mile at the end of that year to PR's of 1:07:28,30:35, 24:06, 14:31(track), 14:37 rd, 8:20, 4:17, within 5 months of trying canova I ran 2:15:28, 1:04:14, 23:26.
Will you have the same results? I don't know I know its the right training for me and that it is the right training for the Kenyans and they seemed to be doing pretty well.
nate
Untitled Comment
2:18 PM, August 5, 2008
.. Posted by Anonymous
are you racing Falmouth Sunday?
Road miles
9:58 PM, August 5, 2008
.. Posted by Anonymous
Hey Nate, I noticed you've run alot of road miles (millenium mile, etc). Could you please list some differences in tactics, pacing, pushing your threshhold early on and so on between a road and a track mile? I'm trying to PR at the mile in downtown Lowell in early Sept and I would really appreciate some advice from a knowledgable runner like yourself. Thanks alot in advance, you're the man!
No i'm not running falmouth, its a great race and an awesome course but after fighting like hell to get in and then having my achilles go at half way and basically dropping out(i walk/jogged in) I'm not on their list of favorite people down there so until I run 2:09 or something I don't think I'll get to do it again, which is really too bad. I'm doing the Bridge of Flowers 10k on saturday, its the usatf New England champs and a nice little race, though they have a screwy prize money system that means they are giving out more money then ever but its like half as much for the win now as it used to be. As a side note maybe some masters could weigh in on what they think of this but I think its kinda silly for a race to give out 50 and 100 dollar prizes to each of the age groups, it costs a ton of money when its all said and done and really most of these people make enough money that its really a silly small amount. maybe its that they don't want to pay out $ to Kenyans they see as hired guns, but still why not even spend the money on nice trophies or whatever that could mean something, Winning gas money is nice but I'm thinking less so for the average 50 year old as compared to the kid just out of college. Am I wrong about this, do the age groupers really get up for these small cash prizes?
road mile tatics, well course is very important, but really the beauty of the road mile is the lack of tactics, no one fears the lead, just make sure you run the tangents, the course is usatf certified, so you know its really a PR and attack any downhills like all bloody hell. But i'm a bad person to ask, I'm really a poor miler. heck I ran 4:19 this weekend and I was out in 61 that's not good racing.
brother
10:39 PM, August 8, 2008
.. Posted by Anonymous
Hey Nate,
Congrats on following your passion as you are with running. The most important thing in life is to do what makes you happy. Anyway, I have been trying to contact your brother Brennen for a long time now and am hoping you can help me out.
Sincerely,
Kevin
US Army 12:15 minute 2-mile best time
