Posted by Steve Magness
I'll run a rust buster, conference, and maybe a last chance meet this indoor season. As always, the focus is on outdoor and things are looking good. This time of the year is always that of hope and optimism. Nothing beats it.
PM- 2mi w/up, track workouts3x600 (66 pace down to 63 on last one)3x300 63 pace down to 603x500 66 pace down to 633x200 60 pace down to 57
~2min rest, lap jog between sets, last one on each set 3sec per 400m faster, VERY WINDY
ACTUAL splits:1:38.4, 1:37.2, 1:33.946.1, 46.4, 43.21:22.9, 1:20.1, 1:17.729.1, 28.4, 25.0
PM-9mi decent pace, plus strides
AM-4mi shakeout, achilles sore
PM-8mi of 1.5mi w/up, 2mi LT(~5min pace), 3min rest, 1.5mi (4:53 pace), 3R, 1mile (4:46), 2R, 800 (2:16), 1.5mi c/d
Good workout, windy! like always. Felt pretty comfortable in flats.
AM-4mi, achilles sore
PM-8-easy, achilles sore, 7.5mi +10x100m(2E,1G)
PM-6- 4mi steady, strides, plyos intro sprints, 4x100m sprints in flats (low 12s), 2mi c/d
First sprint workout back. Didn't feel too comfortable. Straining too much. Done in flats so felt slow. But it needed to be done.
12mi w/ progression last mile or so (last mile in 5:04), achilles finally better, didn't want to risk it by going further
8.5mi easy+10x100m (2E,1G)
PM-7 UofH track
1.5mi w/up, 2x(5x300 w/ 200 jog) w/ 5min jog b/t sets, 2.5mi c/d,
average- 43.7 for whole workout, very windy (like always), 40.7 last rep, felt better as it went along.
PM-5mi decent pace +10x100m (2E,1G) + plyos
Links of the week:
This week's links both give us glimpses of successful runners training. It's good to actually see how the training is put together instead of just hearing about the general ideas behind it.
Ritz's coach Brad Hudson's website. Check out the message boards as Brad is posting weeks of Ritz and James Carney's training. Really interesting stuff. Obviously it's very Canova influenced. Got to love coaches who are so open with their training.
Colorado assistant coach Jay Johnson's website. Check out the clinics notes and videos. Some very interesting stuff. Also, there's a full outdoor schedule of one of his athletes. Good stuff.
at 2:27 PM