Training Bloghttp://www.clayburnett.comFri, 25 May 2012 17:54:30 GMTFri, 25 May 2012 17:09:36 GMTFRI: AM 20http://www.clayburnett.com/fri-am-2010Fri, 25 May 2012 05:00:00 GMTClayton Burnett

Workout: 20min
Pace: 7:00
Extra: AI Stretch

Workout Mileage: 2.85
Mileage This Week: 33.45
Total Weekly Target: 37

]]>http://www.clayburnett.com/fri-am-2010THU: AM 4x200 @ Goal Mile Pacehttp://www.clayburnett.com/thu-am-4x200-goal-mile-paceThu, 24 May 2012 05:00:00 GMTClayton Burnett

Workout: 20min warmup, 4x200 @ 30-31 w/ 90s Rest, 15min cooldown
Pace: 31, 31, 32, 29
Extra: AI Stretch

Workout Mileage: 5
Mileage This Week: 30.6
Total Weekly Target: 37

]]>http://www.clayburnett.com/thu-am-4x200-goal-mile-paceWED: PM 15http://www.clayburnett.com/wed-pm-156Wed, 23 May 2012 05:00:00 GMTClayton Burnett

Workout: 15min
Pace: 7:00-ish
Extra: AI Stretch

Workout Mileage: 2.15
Mileage This Week: 25.6
Total Weekly Target: 37

]]>http://www.clayburnett.com/wed-pm-156WED: 30min Easyhttp://www.clayburnett.com/wed-30min-easyWed, 23 May 2012 05:00:00 GMTClayton Burnett

Workout: 30min w/ Lisa
Pace: 7:00-ish
Extra: AI Stretch

Workout Mileage: 4.25
Mileage This Week: 23.45
Total Weekly Target: 37

]]>http://www.clayburnett.com/wed-30min-easyTUE: AM 400/600/400/200 Milehttp://www.clayburnett.com/tue-am-400600400200-mileTue, 22 May 2012 05:00:00 GMTClayton Burnett

Workout: 20min warmup, 400m, 1min, 600, 2min, 400, 1min, 200, 15min cooldown
Pace: 59, 1:32, 60, 28
Extra: AI Stretch

Workout Mileage: 6.2
Mileage This Week: 19.2
Total Weekly Target: 37

]]>http://www.clayburnett.com/tue-am-400600400200-mileMON: PM 15http://www.clayburnett.com/mon-pm-151Mon, 21 May 2012 05:00:00 GMTClayton Burnett

Workout: 15min
Pace: 7:01
Extra: AI Stretch

Workout Mileage: 2.15
Mileage This Week: 13
Total Weekly Target: 37

]]>http://www.clayburnett.com/mon-pm-151MON: AM 20http://www.clayburnett.com/mon-am-204Mon, 21 May 2012 05:00:00 GMTClayton Burnett

Workout: 20min
Pace: 7:01
Extra: AI Stretch

Workout Mileage: 2.85
Mileage This Week: 10.85
Total Weekly Target: 37

]]>http://www.clayburnett.com/mon-am-204SUN: Warmup & Jog Around at Cleveland 10k w/ Lisahttp://www.clayburnett.com/sun-warmup-jog-around-at-cleveland-10k-w-lisaSun, 20 May 2012 05:00:00 GMTClayton BurnettWorkout: 60min
Pace: 7:30
Extra: AI Stretch

Workout Mileage: 8
Mileage This Week: 8
Total Weekly Target: 37

]]>http://www.clayburnett.com/sun-warmup-jog-around-at-cleveland-10k-w-lisaCOMPETITON | Week 7 | 46.55mihttp://www.clayburnett.com/competiton-week-7-4655miSat, 19 May 2012 05:00:00 GMTClayton Burnett

Mileage This Week: 46.55
Total Weekly Target: 42

Total Competition Mileage: 334.5
Total Annual Mileage: 3225.98

Competition Weekly Average: 47.79
Annual Training Year Weekly Average: 67.21

Week 48

]]>http://www.clayburnett.com/competiton-week-7-4655miSAT: AM 40 easy in Geneva/St. Charleshttp://www.clayburnett.com/sat-am-40-easy-in-genevast-charlesSat, 19 May 2012 05:00:00 GMTClayton BurnettFound a really nice gravel path in a cornfield.

Workout: 40min
Pace: 7:28
Extra: AI Stretch

Workout Mileage: 5.55
Mileage This Week: 46.55
Total Weekly Target: 42

]]>http://www.clayburnett.com/sat-am-40-easy-in-genevast-charlesFRI: RACE - 1500m @ North Central College - 3:53.79http://www.clayburnett.com/fri-race-1500m-north-central-college-35379Fri, 18 May 2012 05:00:00 GMTClayton BurnettWorkout: 20min warmup, Strides, 1500m Race, 15min cooldown
Pace: 61.12, 62.65, 63.13, 46.89
Extra: I attempted to do a workout after the race, but I felt the worst I've ever felt after a race... lots of dry heaving, coughing, lungs burning.

Workout Mileage: 5.5
Mileage This Week: 41
Total Weekly Target: 42

The day in Naperville went well. I got out of bed around 7am, went for a 10min easy shakeout to get the blood moving and had a nice oatmeal breakfast at the hotel. I chilled in the hotel room for a few hours, attempted to do some work from the iPad, and then went to an outlet mall to get out of the hotel air and walk around. I returned and went to Einstein Bagels for lunch where I had my staple Lox on a Plain bagel, we/ cream cheese, capers and tomatoes and some basic sides. I went back to the hotel and checked out around 1pm and dealt with some work issues until 1:45. I arrived at the track and found a place in the shade around 2:15pm and relaxed until about 4:45.

I ran a 20min warmup around the neighborhood and I felt good. The weather was high 70s or 80, clear and a slight wind, but nothing of note. Matt Dittrich, a freind from Newbury who now lives in Chicago, arrived while I was on my warmup and I said hello upon my return and we went to the infield where I did strides and instructed him on how to use my watch for splits.

The gun sounded and the race took off quickly. I ran clear to the corner and settled into the back third of the pack. I felt at ease. I was not aware a pacer was in the field, but the leader came through around 57-58s, and I trailed in about 61 which was perfect for me. The next lap was very conservative. I made a pass or two on the home stretch, but was not overly aggressive and was on the rail for each bend. I held position at 800, hitting it at 2:03+. I went into this lap planning to make a move with 500m to go. I hit the stretch and attempted a move but everyone else seemed to move as well, so I fell back into the rail. I saw 2:51 on the clock with 400m to go, which means I was running on PR pace with a close of 60 or better, which is typical. I didn't make a move to pass at the bell or on the bend. I started to roll with roughly 250m to go, but I couldn't quite change gears into something faster. I held position and kicked well on the stretch, I don't believe I was passed and I may have passed a few, but it was not the solid finish that I was hoping for.

The first 3 laps were solid. It would have been nice to close better. I think I may have been slightly rusty from two weekends without a fast race. I was also implementing some tactics I had never used before. In any case, I ran a very nice 3 laps and I didn't close.

I'm looking forward to Nashville. I am confident I can clean up that race, drop some time and finish with a 58s final 400m.

View Results >

]]>http://www.clayburnett.com/fri-race-1500m-north-central-college-35379FRI: AM 10min shakeouthttp://www.clayburnett.com/fri-am-10min-shakeoutFri, 18 May 2012 05:00:00 GMTClayton BurnettWorkout: 10min
Pace: NA
Extra: None

Workout Mileage: 1.25
Mileage This Week: 35.85
Total Weekly Target: 42

]]>http://www.clayburnett.com/fri-am-10min-shakeoutTHU: AM 4x200 @ Race Pacehttp://www.clayburnett.com/thu-am-4x200-race-paceThu, 17 May 2012 05:00:00 GMTClayton BurnettWorkout: 15min warmup, 4x200 @ 31 w/ 3min RIBs, 15min cooldown
Pace: 31, 31, 31, 31
Extra: None

Workout Mileage: 5
Mileage This Week: 33.1
Total Weekly Target: 42

]]>http://www.clayburnett.com/thu-am-4x200-race-paceTHU: PM 12http://www.clayburnett.com/thu-pm-12Thu, 17 May 2012 05:00:00 GMTClayton BurnettWorkout: 12min easy around hotel
Pace: NA
Extra: None

Workout Mileage: 1.5
Mileage This Week: 34.6
Total Weekly Target: 42

]]>http://www.clayburnett.com/thu-pm-12WED: PM 15http://www.clayburnett.com/wed-pm-155Wed, 16 May 2012 05:00:00 GMTClayton BurnettWorkout: 30min
Pace: 7:00
Extra: AI Stretch

Workout Mileage: 2.15
Mileage This Week: 28.1
Total Weekly Target: 42

]]>http://www.clayburnett.com/wed-pm-155WED: AM 30http://www.clayburnett.com/wed-am-309Wed, 16 May 2012 05:00:00 GMTClayton BurnettWorkout: 30min
Pace: 7:00
Extra: AI Stretch

Workout Mileage: 4.3
Mileage This Week: 26.95
Total Weekly Target: 42

]]>http://www.clayburnett.com/wed-am-309TUE: PM 15minhttp://www.clayburnett.com/tue-pm-15minTue, 15 May 2012 05:00:00 GMTClayton BurnettWorkout: 15min
Pace: 7:00
Extra: AI Stretch

Workout Mileage: 2.15
Mileage This Week: 22.65
Total Weekly Target: 42

]]>http://www.clayburnett.com/tue-pm-15minTUE: AM 600-400-200-400-200 Workouthttp://www.clayburnett.com/tue-am-600-400-200-400-200-workoutTue, 15 May 2012 05:00:00 GMTClayton BurnettWorkout: 20min warmup, 600-400-200-400-200 w/ 4min RIBs, 15min cooldown
Pace: 1:36, 62, 29, 60, 30
Extra: AI Stretch

Workout Mileage: 6.5
Mileage This Week: 20.4
Total Weekly Target: 42


]]>http://www.clayburnett.com/tue-am-600-400-200-400-200-workoutMON: PM 15 easyhttp://www.clayburnett.com/mon-pm-15-easyMon, 14 May 2012 05:00:00 GMTClayton BurnettWorkout: 15min
Pace: 7:03
Extra: AI Stretch

Workout Mileage: 2.15
Mileage This Week: 13.9
Total Weekly Target: 42

]]>http://www.clayburnett.com/mon-pm-15-easyMON: AM 30 Easyhttp://www.clayburnett.com/mon-am-30-easy2Mon, 14 May 2012 05:00:00 GMTClayton BurnettWorkout: 30min
Pace: 7:03
Extra: AI Stretch

Workout Mileage: 4.25
Mileage This Week: 11.75
Total Weekly Target: 42


]]>http://www.clayburnett.com/mon-am-30-easy2SUN: 60 Easy w/ Lisahttp://www.clayburnett.com/sun-60-easy-w-lisaSun, 13 May 2012 05:00:00 GMTClayton BurnettWorkout: 60min
Pace: 6:57
Extra: AI Stretch

Workout Mileage: 7.5
Mileage This Week: 7.5
Total Weekly Target: 42

]]>http://www.clayburnett.com/sun-60-easy-w-lisaCOMPETITION | Week 6 | 46.8mihttp://www.clayburnett.com/competition-week-6-468miSat, 12 May 2012 05:00:00 GMTClayton BurnettMileage This Week: 46.8
Total Weekly Target: 46

Total Competition Mileage: 287.95
Total Annual Mileage: 3179.43

Competition Weekly Average: 47.99
Annual Training Year Weekly Average: 67.65

Week 47

]]>http://www.clayburnett.com/competition-week-6-468miSAT: Fifth Third River Run - 5khttp://www.clayburnett.com/sat-fifth-third-river-run-5kSat, 12 May 2012 05:00:00 GMTClayton BurnettFelt awful. Got to the mile and then just tried to finish the race. I really don't enjoy 5k's. This was a bad choice.

Workout: 20min warmup, 5k Race, 4x60s w/ 60s Rest, 10min cooldown
Pace: 4:40, 5:06, 5:30 - 15:44
Extra: AI Stretch

Workout Mileage: 7.6
Mileage This Week: 46.8
Total Weekly Target: 46

]]>http://www.clayburnett.com/sat-fifth-third-river-run-5kFRI: AM 15min warmup, 4x200 @ Mile Pace, 10min cooldownhttp://www.clayburnett.com/fri-am-15min-warmup-4x200-mile-pace-10min-cooldownFri, 11 May 2012 05:00:00 GMTClayton BurnettWorkout: 15min warmup, 4x200 @ Mile Pace, 10min cooldown
Pace: 31, 30, 31, 31
Extra: AI Stretch

Workout Mileage: 5
Mileage This Week: 39.2
Total Weekly Target: 46

]]>http://www.clayburnett.com/fri-am-15min-warmup-4x200-mile-pace-10min-cooldownTHU: PM 15http://www.clayburnett.com/thu-pm-152Thu, 10 May 2012 05:00:00 GMTClayton BurnettWorkout: 15min
Pace: 7:08
Extra: AI Stretch

Workout Mileage: 2.1
Mileage This Week: 34.2
Total Weekly Target: 46


]]>http://www.clayburnett.com/thu-pm-152THU: AM 30http://www.clayburnett.com/thu-am-301Thu, 10 May 2012 05:00:00 GMTClayton BurnettWorkout: 30min
Pace: 6:49
Extra: AI Stretch

Workout Mileage: 4.1
Mileage This Week: 32.1
Total Weekly Target: 46

]]>http://www.clayburnett.com/thu-am-301WED: PM 15http://www.clayburnett.com/wed-pm-154Wed, 09 May 2012 05:00:00 GMTClayton BurnettWorkout: 15min
Pace: 6:49
Extra: AI Stretch

Workout Mileage: 2.2
Mileage This Week: 28.0
Total Weekly Target: 46


]]>http://www.clayburnett.com/wed-pm-154WED: AM 30http://www.clayburnett.com/wed-am-308Wed, 09 May 2012 05:00:00 GMTClayton BurnettWorkout: 30min
Pace: 7:19
Extra: AI Stretch

Workout Mileage: 4.1
Mileage This Week: 25.8
Total Weekly Target: 46

]]>http://www.clayburnett.com/wed-am-308TUE: PM 15http://www.clayburnett.com/tue-pm-152Tue, 08 May 2012 05:00:00 GMTClayton BurnettWorkout: 15min
Pace: 6:49
Extra: AI Stretch

Workout Mileage: 2.2
Mileage This Week: 21.7
Total Weekly Target: 46


]]>http://www.clayburnett.com/tue-pm-152TUE: AM 3x3x400, 1x300http://www.clayburnett.com/tue-am-3x3x400-1x300Tue, 08 May 2012 05:00:00 GMTClayton BurnettWorkout: 16min warmup, 3x3x400 (set 1 @ 63, set 2 @ 60, set 3 @ 63) w/ 1min RIBs btwn 400s and 3min RIBs btwn sets, then 1 walk lap and 1x300 All Out, 16min cooldown
Pace: 63.3, 63.1, 63.2; 60.0, 63.8, 67.8; 67.5, 69.1, 68.4; 42.2
Extra: AI Stretch

Workout Mileage: 6.5
Mileage This Week: 19.5
Total Weekly Target: 46

]]>http://www.clayburnett.com/tue-am-3x3x400-1x300