Training & Racing http://www.clayburnett.comSun, 05 Sep 2010 19:44:53 GMTSUN: 15+ milerhttp://www.clayburnett.com/sun-15-milerSun, 05 Sep 2010 16:33:13 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 105:00
Goal Pace: 7:15
Actual Pace: 6:57
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 15.1
Mileage This Week: 15.1
Total Weekly Target: 70

]]>http://www.clayburnett.com/sun-15-milerBASE | PHASE 1 | Week 11 of 11http://www.clayburnett.com/base-phase-1-week-11-of-11Sun, 05 Sep 2010 16:32:08 GMTClayton Burnett

Mileage This Week: 65.9
Total Weekly Target: 64

TOTAL BASE PHASE MILEAGE: 630

TOTAL TRAINING YEAR VOLUME: 630

]]>http://www.clayburnett.com/base-phase-1-week-11-of-11RACE: North Coast Challege 5mihttp://www.clayburnett.com/north-coast-challege-5miSun, 05 Sep 2010 16:30:57 GMTClayton BurnettType: RACE
Workout: 5mi
Goal Pace: Lisa - < 30:00 (<6:00mi pace)
Actual Pace: 29:23
Lisa: (w/ Clay as pacer): AVG: 5:52 (5:38, 6:00, 5:56, 6:00, 5:46)
Clay: I was Lisa's pacer, then I ran the course a second time as a tempo @ 5:30 pace, 27:30 total (56:54 for 10mi total)

Results >

TOD: 8:30AM
Warm up: 2
Warm down: 5 (Lisa) 1 (Clay)
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 12 (Lisa) 13 (Clay)
Mileage This Week: 65.9
Total Weekly Target: 64

]]>http://www.clayburnett.com/north-coast-challege-5miFRI: AM 30+http://www.clayburnett.com/fri-am-30Fri, 03 Sep 2010 13:11:10 GMTClayton Burnett

We ran 30+. I ran two miles in the middle at Lisa's 5mi goal race pace (5:57, 5:48) just to get a feel for the pace as I will be pacing her in the race tomorrow.

Type: Aerobic Conditioning
Workout: 31:00 + 4x80m strides
Goal Pace: 7:15
Actual Pace: Lisa 6:45; Clay went 5:57, 5:48
Warm up: NA
Warm down: NA
Extra Work: PT Exercises, Active Isolation Stretching Zones 1, 5

Workout Mileage: 4.6
Mileage This Week: 52.9
Total Weekly Target: 64

]]>http://www.clayburnett.com/fri-am-30THU: AM 8x400http://www.clayburnett.com/thu-am-8x400Thu, 02 Sep 2010 15:43:53 GMTClayton Burnett

Ran w/ Spud & Jeff

Type: Anaerobic Power
Workout: 8x400, ~1:1 rest
Goal Pace: Clay <64, Lisa <75 (Eventually Goal 1mi Pace (Clay 60, Lisa 72))
Actual Pace:
Clay: 60, 62, 62, 64, 65, 65, 65, 63
Lisa: 72, 73, 73, 74, 74, 74, 75, 74
Warm up: 2
Warm down: 2
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 6
Mileage This Week: 48.3
Total Weekly Target: 64

]]>http://www.clayburnett.com/thu-am-8x400WED: PM 20http://www.clayburnett.com/wed-pm-205Thu, 02 Sep 2010 15:44:33 GMTClayton Burnett

Run w/ kids

Type: Aerobic Conditioning
Workout: 20:00
Goal Pace: 7:15
Actual Pace: 7:10
Warm up: NA
Warm down: NA
Extra Work: PT Exercises, Active Isolation Stretching Zones 1, 5

Workout Mileage: 2.8
Mileage This Week: 42.3
Total Weekly Target: 64

]]>http://www.clayburnett.com/wed-pm-205WED: AM 74http://www.clayburnett.com/wed-am-74Thu, 02 Sep 2010 15:44:20 GMTClayton Burnett

Run w/ Spud

Type: Aerobic Conditioning
Workout: 74:00
Goal Pace: 7:15
Actual Pace: 7:15
Warm up: NA
Warm down: NA
Extra Work: PT Exercises, Active Isolation Stretching Zones 1, 5

Workout Mileage: 10.2
Mileage This Week: 39.5
Total Weekly Target: 64

]]>http://www.clayburnett.com/wed-am-74TUE: PM 24 easyhttp://www.clayburnett.com/tue-pm-24-easyThu, 02 Sep 2010 15:35:28 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 24:00
Goal Pace: 7:15
Actual Pace: 7:00
Warm up: NA
Warm down: NA
Extra Work: PT Exercises, Active Isolation Stretching Zones 1, 5

Workout Mileage: 3.4
Mileage This Week: 29.3
Total Weekly Target: 64

]]>http://www.clayburnett.com/tue-pm-24-easyTUE: AM Frohring Tempohttp://www.clayburnett.com/tue-frohring-tempoTue, 31 Aug 2010 11:23:18 GMTClayton Burnett

Type: Tempo
Workout: 3.4 mi warmup / 3.4mi tempo / 1.1 mi cooldown
Goal Pace: <5:20; <6:20
Actual Pace:
Clay: 5:11 (17:40)
Lisa: 5:51 (19:56)
Warm up: 3.4
Warm down: 1.1
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 8
Mileage This Week: 25.9
Total Weekly Target: 64

]]>http://www.clayburnett.com/tue-frohring-tempoMON: PM 34http://www.clayburnett.com/mon-pm-34Thu, 02 Sep 2010 15:35:50 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 34:00
Goal Pace: 7:15
Actual Pace: 6:56
Warm up: NA
Warm down: NA
Extra Work: PT Exercises, Active Isolation Stretching Zones 1, 5

Workout Mileage: 4.9
Mileage This Week: 17.9
Total Weekly Target: 64

]]>http://www.clayburnett.com/mon-pm-34SUN: PM 400m Challengehttp://www.clayburnett.com/sun-pm-400m-challengeMon, 30 Aug 2010 12:19:43 GMTClayton Burnett

Brandon and I went to the Kenston track to each run an all out 400m. Brandon ran first going out in 25+ and finishing in 52.64. I ran second going out in 24+ and finishing in 52.44. I felt great until 200m and then it was a real struggle to get anything out of my legs. Our legs will not soon forgive us for this one.

Type: Solo Race
Workout: 400m Flat Out
Goal Pace: NA
Actual Pace: 52.44
Warm up: 1.5
Warm down: .75
Extra Work: Active Isolation Stretching Zones 1, 5

]]>http://www.clayburnett.com/sun-pm-400m-challengeSUN: AM 90http://www.clayburnett.com/sun-am-90Mon, 30 Aug 2010 12:13:13 GMTClayton Burnett

North Chagrin Reservation

Type: Aerobic Conditioning
Workout: 90:00
Goal Pace: 7:15
Actual Pace: 6:55
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 13
Mileage This Week: 13
Total Weekly Target: 64

]]>http://www.clayburnett.com/sun-am-90BASE | Phase 1 | Week 10 of 11http://www.clayburnett.com/base-phase-1-week-10-of-11Sun, 29 Aug 2010 12:33:30 GMTClayton Burnett

Mileage This Week: 61
Total Weekly Target: 57.5

TOTAL BASE PHASE MILEAGE: 564

TOTAL TRAINING YEAR VOLUME: 564

]]>http://www.clayburnett.com/base-phase-1-week-10-of-11SAT: 40http://www.clayburnett.com/sat-40Sun, 29 Aug 2010 12:32:25 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 40:00
Goal Pace: 7:10
Actual Pace: 6:57
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 5.75
Mileage This Week: 61
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/sat-40FRI: UVA Center for Endurance Sport - SPEED Lab Gait Analysishttp://www.clayburnett.com/fri-uvaSun, 29 Aug 2010 12:30:46 GMTClayton Burnett

Lisa and I traveled to the University of Virginia Health System's Center for Endurance Sport. We completed a 3D Gait Analysis with Jay Dicharry, MPT, CSCS. The experience was invaluable. We both learned an incredible amount about our form and its strengths and weaknesses. We will be engaging in 4-6 weeks of a new routine including pre-/post-run exercises to improve our form to become more efficient, remain injury free and hopefully build some speed!

Center for Endurance Sport Website >

Type: Aerobic Conditioning
Workout: Warmup, 4-6min @ tempo pace + 40s, Cooldown
Goal Pace: NA
Actual Pace: NA
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 2.5
Mileage This Week: 55.18
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/fri-uvaTHU: PM Charlottesville 4mihttp://www.clayburnett.com/thu-pm-charlottesville-4miSun, 29 Aug 2010 12:21:10 GMTClayton Burnett

Ran w/ Mac from the RMR house on a nice wooded single track trail loop.

Type: Aerobic Conditioning
Workout: 30:00+
Goal Pace: 7:10
Actual Pace: ?
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 4
Mileage This Week: 52.68
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/thu-pm-charlottesville-4miTHU: AM 20x200 @ Goal Mile Pacehttp://www.clayburnett.com/thu-am-20x200-goal-mile-paceSun, 29 Aug 2010 12:19:07 GMTClayton Burnett

Type: Speed
Workout: 20x200 @ 1mile goal pace, 200 jog recovery
Goal Pace: 30; Lisa: 36
Actual Pace: 32, 30, 30, 29, 29, 30, 30, 29, 29, 29, 30, 29, 29, 29, 29, 30, 29, 29, 29, 28
Lisa: 35 for all except 3@34
Warm up: 1.5mi
Warm down: 1.5mi
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 6.0
Mileage This Week: 48.68
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/thu-am-20x200-goal-mile-paceWED: PM 25http://www.clayburnett.com/wed-pm-251Thu, 26 Aug 2010 00:47:24 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 25:00
Goal Pace: 7:10
Actual Pace: 7:30
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 3.33
Mileage This Week: 42.68
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/wed-pm-251WED: AM 72+http://www.clayburnett.com/wed-am-72Wed, 25 Aug 2010 11:42:01 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 72:00
Goal Pace: 7:10
Actual Pace: 7:12
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 10
Mileage This Week: 39.35
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/wed-am-72TUE: PM 60http://www.clayburnett.com/tue-pm-60Tue, 24 Aug 2010 21:59:52 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 60:00
Goal Pace: 7:10
Actual Pace: 6:58
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 8.6
Mileage This Week: 29.35
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/tue-pm-60MON: PM 30http://www.clayburnett.com/mon-pm-30Mon, 23 Aug 2010 21:06:28 GMTClayton Burnett

w/ Middle School XC Team

Type: Aerobic Conditioning
Workout: 30:00
Goal Pace: 7:10
Actual Pace: 7:03
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 4.25
Mileage This Week: 20.75
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/mon-pm-30MON: 10X100http://www.clayburnett.com/mon-10x1003Mon, 23 Aug 2010 17:27:33 GMTClayton Burnett

Type: Speed
Workout: 10x100 w/ 300 jog rest
Goal Pace: 12.3; 14.9
Actual Pace: 8@12, 2@13; Lisa 8@14, 2@15
Warm up: 1.5
Warm down: 1.5
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 5.5
Mileage This Week: 16.5
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/mon-10x1003SUN: 80http://www.clayburnett.com/sun-80Mon, 23 Aug 2010 17:26:29 GMTClayton Burnett

In Portage, MI!!!!

Type: Aerobic Conditioning
Workout: 80:00
Goal Pace: 7:15
Actual Pace: 7:16
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 11
Mileage This Week: 11
Total Weekly Target: 57.5

]]>http://www.clayburnett.com/sun-80BASE | Phase 1 | Week 9 of 11http://www.clayburnett.com/base-phase-1-week-9-of-11Mon, 23 Aug 2010 23:34:47 GMTClayton Burnett

Mileage This Week: 61.65
Weekly Mileage Target: 64

TOTAL BASE PHASE MILEAGE: 503.02

TOTAL TRAINING YEAR VOLUME: 503.02

]]>http://www.clayburnett.com/base-phase-1-week-9-of-11SAT: RACE | Oshtemo Sunburst 5Khttp://www.clayburnett.com/sat-race-oshtemo-sunburst-5kMon, 23 Aug 2010 18:10:34 GMTClayton BurnettSmall 5K in Oshtemo, Michigan. Very rainy. The course was an out and back on 10th street to G Ave. Turned Left on G for about 150 meters into a hairpin turn @ 1.55K.  There were no mile markers. Only indication of pace was at the turn indicating 1.55K.  Very uphill finish. Not close to a PR for  either of us but it was a good workout considering the type of week we had leading up to the race. Clay was first male by a lot.  Lisa was first female and second overall.

Type: RACE
Workout: 5k (3.1mi)
Goal Pace: < 15:30 (<5:00mi pace) < 17:30 (<5:37)

Actual Pace:
Clay: 16:11 (5:13/mi)
Lisa: 18:11 (5:52/mi)

Splits:
Clay: 1.55K: 7:32
Lisa: 1.55K: 8:35

Results > Oshtemo Sunburst 5K

TOD: 8:30AM
Warm up: 2
Warm down: 2
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 7.1
Mileage This Week: 61.65
Target Weekly Mileage: 64

]]>http://www.clayburnett.com/sat-race-oshtemo-sunburst-5kFRI: Morning 20http://www.clayburnett.com/fri-morning-20Mon, 23 Aug 2010 18:09:08 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 20:00
Goal Pace: 7:10
Actual Pace: 7:15
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 2.75
Mileage This Week: 54.55
Target Weekly Mileage: 64

]]>http://www.clayburnett.com/fri-morning-20THUR: Afternoon 25http://www.clayburnett.com/thur-afternoon-25Mon, 23 Aug 2010 18:07:39 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 25:00
Goal Pace: 7:15
Actual Pace: 7:08
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5 Workout Mileage: 4.1

Workout Mileage: 3.5
Mileage This Week: 51.8
Target Weekly Mileage:64

]]>http://www.clayburnett.com/thur-afternoon-25THUR: Morning Hill Workouthttp://www.clayburnett.com/thur-morning-hill-workoutMon, 23 Aug 2010 18:06:50 GMTClayton BurnettType: MVO2/LAT
Workout: (5 X 2:00@90%, =3min rest)
Goal Pace: Same Distance Each Time
Actual Pace:
TOD: 5:45am
Warm up: 1.5mi
Warm down: 1.5mi
Extra Work: Active Isolation Stretching Zones 1, 5

Workout Mileage: 6.1
Mileage This Week: 48.3
Target Weekly Mileage: 64

]]>http://www.clayburnett.com/thur-morning-hill-workoutWED: Morning 65http://www.clayburnett.com/wed-morning-65Mon, 23 Aug 2010 18:05:12 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 65:00
Goal Pace: 7:15
Actual Pace: 7:13
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5 Workout Mileage: 4.1

Workout Mileage: 9
Mileage This Week: 42.2
Target Weekly Mileage: 64

]]>http://www.clayburnett.com/wed-morning-65TUES: Afternoon 20+http://www.clayburnett.com/tues-afternoon-20Tue, 17 Aug 2010 22:05:16 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 25:17
Goal Pace: 7:15
Actual Pace: 7:13
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5 Workout Mileage: 4.1

Workout Mileage: 3.5
Mileage This Week: 33.2
Total Weekly Target: 64

]]>http://www.clayburnett.com/tues-afternoon-20