November 23rd to 29th

November 29, 2009

tired_nateMonday AM 10+ mostly around a golf course with Ryan Fenton and FSU alum.  1:08:34 tot.10
Noon jogging around course at NCAA D1 XC champs tot. 3
PM travel back to Boston
Tuesday AM 3+ warm up, 23:54, strides, 400m in 74, strides, 5x400m with 100m jog rest, very tired.  Planned on 12x400m but between being tired and running the 100m rests too fast (if I had been holding pace on the 400's I would have been running under 3:00 per K for the workout with rests included.  Doable if I was sharper but very very hard right now) 65.5-felt very good, (24.7), 68.6(26.0), 67.6(24.7), 69.4(26.0), 69.7 called it 2400m in 7:22.2(3:04/4:56 pace) 3+ cool down, not in a good mood. tot. 9
PM 9 on roads in 1:02:15 tot.9
XT stretching, 100m walking lunge focus on glutes
Wednesday AM Rattlesnake road 9, 56:48, tot.9
PM 1hr easy on roads, tot. 8
XT stretching, 100m walking lunge focus on glutes, Butts routine (each leg 3x20-prayer hammy, straight leg quad, abductor with opposing leg knee drive, mika butts, adductor with opposing knee raised, 3x20 calf raises with stretch between, 35 straight leg core, 20 back extensions)
-sore throat and light fever in afternoon
Thursday AM 19min warm up, strides, light drills, bunch of jogging around.  Race Feaster 5 mile Andover.  Race has 5k and they run together for the first mile but I had broke clear of the field by 400m.  You could tell there isn't any money on the line.  1st place, 24:44.  splits 5:13(uphill), 10:11(4:57)(bit up and down), 15:09(4:58) very lightly rolling, 19:55(4:46)(down hill and flat), 24:44(4:49)(downhill then up last 200m  to finish.  Really felt locked in a tempo.  Felt easy but couldn't make myself go not all that surprising with all the work and not much racing.  Did have a pretty good side stitch last mile and a half that didn't feel at all nice. 40min cool down with Melissa-tot. 13
PM road 1:04:59- about 8 miles, first 2.5 with Melissa, tot. 8
- sore throat and small fever all day
Friday AM rattlesnake hill road 9, 1:02:02, felt super slow tot.9
PM road 9+, first 4+  with Melissa, 1:15:02 tot. 9+
XT 100m walking lunge focus on glutes, butts routine(see wednesday)
-sore throat and small fever and very sore neck, can't look left
Saturday AM had workout scheduled but was feeling pretty heavy even though sore throat was less so I decided to push it to Sunday, the 40 to 50mph winds outside helped make this choice easier- Rattlesnake hill road 10-basically the same as the 9 loop with two small add ons, 1:03:24, tot. 10
PM Same rattlesnake hill road 10 mile loop as AM, 1:15:02- felt very sick on this run tot. 10
XT 100m lunge walk focus on glutes, butts routine(see wednesday)
Sunday AM feeling much better bit of sinus pressure but no sore throat and neck much improved, 3+ warm up, strides, 400m in 73, strides, 16x200m at about goal 3k pace with 100m jog rest.  the rest is in brackets-( ), 1-31.1(31.8), 2-31.2(29.0), 3-31.5(31.1), 4-31.6(29.9), 5-32.1(29.2)6-31.0(30.3), 7-31.7(30.4), 8-32.0(29.0),  9-32.0(30.3), 10-31.8(30.3), 11-31.5(32.2), 12-31.6(31.2), 13-32.1(33.3), 14-31.5(31.8), 15-31.8(30.8), 16-31.5- 16:05.2 for 4700m of running-3:25 per k, 5:30 per mile pace.  8:26.0 for 3200m of efforts a bit under 3k goal pace (which would be basically anything under 8:00-32.0 (so 3200m at exact goal pace would be 8:31.9)  but to be a bit under on this isn't a surprise after all they are just 200's.  1:07 jog and put on jacket, then 3+ cool down-21:32 tot. 10
Noon 1+ mile jogging around andover country club watching Melissa race
5PM rattlesnake road 10 mile, 1:01:45 tot.10
XT stretching, 100m lunge walk focus on glutes, butts routine(see wednesday)
Summary 128 miles for week, two workouts, one race.  Really not a very good week.  Fighting a cold and just damn tired.  Screwed the first workout to boot.  I was glad to get over the sore throat so quick.  I figured given that Melissa had strep I was going to be in for a long fight.  I tend to stay sick a while when I do get sick. So a low grade fever and sore throat did not have me too excited for the next week or two.  I don't take antibiotics any more unless it is to keep me out of the hospital.  I actually haven't taken any since college, which is five or six years now. I'm not worried about creating resistant strains of the whatever it's just that anti biotics make me sick as hell and I hate them.  But I seem to have come around very quickly and I feel pretty good.  That said I've also slept 12 hours 2 or the last 3 nights and 9 hours on the other.  Assuming I am over things I'll get in a interval workout this week- try the 12x400 again, and a long basic aerobic tempo then a mile race.
The sum of things is that I'm not happy with this week, but as far as shitty weeks go it wasn't that bad.  If I have to have shitty weeks I will take them like this.
Quote of the Week "All of us failed to match our dreams of perfection.  So I rate us on the basis of our splendid failure to do the impossible." -William Faulkner