Monday, June 13, 2011

Training Update 6/12/11

Another week has gone by and I am glad that it is behind me. The week started off with a bang, as I woke up Monday morning and did a 6 mile workout on my own in the howling winds of Flagstaff. It wasn’t too difficult though, just a fartlek. Then Wednesday I had some 300s, which I did with the rest of the guys who were heading out to the US 8k with me, and I got destroyed. I ran what I thought was fast, but those guys put the hurt on me.
Then Thursday I left for Carmel, Indiana for the US 8k Championships and once there I went to the Tom Wood Jaguar Volvo Landrover showroom for the Carmel Marathon Championship Weekend State of the Event Address Cocktail Hour. There I met with Race Management, City of Carmel Officials, Event Sponsors and Partners, and other elites; Steven Haas, Josef Ghebray and Laura Farley. It was a nice social gathering, one of the first I have been to, and it was a pleasure to talk with the people behind the scenes and event sponsors, without which, we would not have a race to run.
            Saturday was race day, and that went nothing like I had hoped. My legs and body felt bad from the first strides of the race. I only was able to stay with the lead group through a mile and a half, before slowly fading back to 18th place by the finish. I ran a 24:36, which was a minute and a half behind winner, Bobby Mack, who ran a very impressive race to get his first US championship. I was also glad to see teammates Aaron Braun (2nd), Scott Smith (9th), and Jordan Horn(12th) run well. As for myself, it was disappointing, but I’m still building toward bigger goals, so I just need to brush it off and train for the next one.

Training Log:

Monday:            AM: Workout, Fartlek, 15 x 1 min on, 2 min off; 3 mile w/u, 3 mile c/d. 12 miles total.
                        PM: Easy run after core from YMCA. 4.5 miles in 30:06.

Tuesday:           AM: Easy run with guys from Greg’s House, 8.5 miles in 59:52.

Wednesday:       AM: Workout: 6 x 300 at 85-100%, 4 minutes between each. Times = 45.82, 45.31, 43.25, 43.13, 42.43, 45.68. 3 mile w/u, 3 mile c/d. 9 miles total.
                        PM: Easy run from home. 4.5 miles in 30:16.

Thursday:          AM: Easy run before flight to Indiana. 4.5 miles in 30:36

Friday:              AM: Easy run, prerace in Indiana with the guys. 5 miles in 35:41

Saturday:           AM: Race Morning – 10 minute shakeout at 5:30am. 3 mile w/u, Race at 8:30 am – 8k in 24:36 for 18th place, 3 mile c/d. 12 miles total.

Sunday:             AM: Distance run, Lowell Mesa by myself. 12 miles in 1:16:05.

Week Total: 72 miles

Questions Answered:

In my last blog Maru asked: Hi nick,
very good training blog.

Questions: typical daily routine?

My typical routine, is pretty simple: wake up, eat, run, eat, sleep, eat, run, eat, sleep. On a given day those are the major points. But here is a more detailed breakdown of how things go:
6:45am – wake up, make light pre-run breakfast
8:00am – Drive to meet the team for practice
8:30am – Run (MW - workout, TuThF - distance run, Sa - Workout or Long run, Su - on own)
10:30am – Return home, make breakfast
11:30am – Relax and/or Nap
1:00pm – Lunch
3:00pm – Monday and Thursdays only core work at the YMCA
4:00pm – 2nd run
6:00pm – Dinner
8:00pm – Dessert
10:00pm – Get to bed.

That is the general breakdown of the main tasks that I find important each day. Throughout the week I will spend a lot of time relaxing and recovering. I also will get out each day and run whatever errands I have and will clean up around the house. I just moved in to my new place, so there are still quite a few things that need to be done and straightened up. I do not have a job outside of running, so I have a lot of free time, which has been very nice.

I hope that answers your question. Let me know if there is anything else you would like me to share.



  1. Snick,
    At what point in the day do you consume Grandma's Mac and Cheese? And, what is the recipe?

  2. Anonymous, nice question, I like it. I'll have to tackle that on in my next blog, hopefully on wednesday or thursday. For those of you who don't know Gma's is a staple of my food intake. And I have it at least once a week.

  3. Gma's is soooooo good!

  4. Thank you Nick!
    perfect Questions Answered.

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