Sunday, June 20, 2010

More Money in the Bank

Whether it's all the economic textbooks I'm reading in preparation for the fall or just good, old-fashioned American preoccupation with dough, but I could never get the "money in the bank" metaphor out of my head when thinking about base mileage.

I think it was Salazar (but don't quote me on it) who said "Every steady mile [an athlete] runs is like putting a dollar in the bank. Every mile [an athlete] races is like making a $10 withdrawal."

I like summer training, except for the "summer" part, haha. I'll admit I am a HUGE wimp about running in the heat. Usually I can plan accordingly to do my primary run either before it gets hot or after it cools down, but even then- I'll bitch about 80 degrees. Ken and James don't seem to mind so much when I complain, and since Eric's been working like a madman lately, he hasn't had to deal with my whining too much. In all seriousness, though, summer training is always a fun part of the year because no particular run has any great significance.

By that, I mean that if I happen to feeling good, or get caught up in a good running daydream, or get drawn into another teammate's feeling good, I can hammer all I'd like and there's nothing to worry about, because there's never anything tomorrow that's too important to jog through. I appreciate the freedom, even though I'll be missing racing by July.

Anyway, here's the log for the week:

Monday 6/14- 10AM- Out the Riverway with Ken, James, and Eric, around Jamaica Pond, and back, then barefoot drills and 4x(100 stride, 300 jog) with Eric on Nickerson for 10. 9:30PM- 4mi after work with Joe, James, and Ken.

Tuesday 6/15- 1:30PM- 79 deg, low humidity, slight wind. With Eric- 2+ up to the BC Res workout spot, 10k (4lap) tempo in 34:38, 2+ down.

Distance---------- Time---------- Split
2.5k ---------- 8:42 ---------- 8:42
5k ---------- 17:30----------- 8:49
7.5k ---------- 26:09---------- 8:38
10k ---------- 34:38---------- 8:29

Good, solid progression under a very strong sun. We were planning on 15k going 6:00, 5:45, 5:30 pace per mile for each 5k segment, but I screwed up the pacing and took us out the first lap 40 seconds too fast, so we figured 10k was good for today. (11mi tot)

Wednesday 6/16- 10AM- Morning 4mi loop with James, plus a stop on Nickerson to do the strength circuit I skipped last night (blaming the Celtics for the this one). 9:30PM- 8.5 on the river with Ken after work, tired, but glad we beat the heat.

Thursday 6/17- 11AM- 4mi easy, then travel to Derry, NH. 5PM- 10 miles at a good, hard pace through steady rain on one of my favorite rolling loops back home. 31:28 at 5mi, 27:40 for the back 5, 59:08 total- great run, I felt very refreshed afterward.

Friday 6/18- AM- Watched my younger sister graduate from high school. 5:30PM- 5mi nice and easy on the railroad beds, then I turned around and did 1min hard, 1min medium until I covered 4 miles, then ran the last mile nice and easy. I was tired from sitting in the sun all day, and it was 88 degrees for my workout, but the railroad beds offer a little shade and I just ran at an honest but not excessive effort.

Saturday 6/19- 11AM- 8mi out and back on the railroad beds with Trethewey, nice and easy, no watch as usual. Hot out again, decided to take a nice recovery day today and skip doubling.

Sunday 6/20- AM- travel back to Boston. 3PM- 9 miles in brutal heat and humidity (94 deg, according to the thermometer on the porch). Peter was up, and so was a HS buddy of Ken's, so the pace was pretty fast. I had planned on doing 14-15 in one go, but I was just flat out toast by 7mi in the heat. 9:30PM- 5mi barefoot on Nickerson, plus the strength circuit I should have done Friday or Saturday (I let graduation festivities interfere, I admit it).

Total- 83.5
1 session of drills/strides
2 strength/core sessions

All in all, a very solid week. I'm starting to see a little improvement in my general strength stuff and I recovered from the tempo and then the hard run/fartlek combo very well. Also, Saturday afternoon marked a very crucial Meeting of the Minds.

7 comments:

  1. How would you schedule a typical 70 mile week?

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  2. There is no "typical" 70 mile week, so I couldn't answer that question without more information. During the summer? Age of runner? Background? What events is he/she training for? Etc

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  3. Yes, 70 miles a week during the summer. A general training for seniors in HS (or juniors who are ready for it) who have been running a few years.

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  4. For HS kids, I don't think there's any need for particularly fancy. I'd go for a main run of 45-60min a day, starting easy and picking it up at each runner prefers, with some good barefoot strides on grass 2-3 times a week. Then you throw in some easy 20-30min runs a couple times a week a longer 80-85 min run one of the days, and you'll be at ~10 miles a day on average pretty easy. Maybe in August, do some easy sessions like 5x3min harder, 2min easy within the context of a 8 mile run or whatever. Really, for 17-18 year old runners, just running according to personal preference will result in great fitness gains. The trick, I've found, is keeping high school kids from hammering every day.

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  5. My first sentence should read "any need for any particularly fancy workouts."

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  6. Thank you.

    Would you do anything different for a freshman or sophomore in college? Start workouts a month earlier?

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  7. For a freshman, I wouldn't do anything different. For a sophomore, I'd be just a touch more structured- maybe start workouts halfway through July (but still just have the workouts be stuff like "10 miles with the last 4 faster" and time fartleks. No need to be particularly measured or whatever.

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