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Training Log
Since our athletes train at altitude most of the year, it is essential that leading up to specific races, they acclimate themselves to sea-level racing conditions. This spring, we also had to prepare for the humid conditions in Indianapolis, site of the 2006 AT&T U.S.A. Track and Field Nationals. Dathan Ritzenhein was training specifically for the 5000 meters where he finished third in 13:16.61, a personal best. Here is a page from his training log, the weeks before the race of June 23, 2006:
10 day Specific Endurance Development for USA 5000 meters
JUNE 8 Thursday
Strength Endurance (Altitude)
AM 20 min. w.u. 5x1000cutdown
2:48-2:39, 2:30 recovery
Jog 500m to hill
Sprint climbing (8x60 meter hill sprint) 2:00 rec.
Jog 500m to track
5x1000 cutdown
2:46-2:39, 2:30 recovery
Jog 500m hill
Sprint climbing (8x60 meter hill sprint) 2:00 rec.
w.d. 10 min.
PM 35 min. easy
JUNE 9 Friday
AM 40 min. easy
JUNE 10 Saturday
AM 50 min. easy
PM 40 min. easy
JUNE 11 Sunday
Tactical Preparation for U.S.A.T.F. 5K (Sea-level/humidity)
* We figured the race would be tactical with many fit athletes and humid conditions so we prepared for a mixed pace race.
AM w.u. 20 min. 3x2k (5min.rec.)
5:28 (63-73-62-72-61)
5:25 (61-71-61-72-61)
5:23 (62-72-60-71-59)
w.d. 20 min.
PM 40 min. easy
JUNE 12 Monday
AM 45 min. easy
JUNE 13 Tuesday
AM 90 min. with last 30 moderate progression
JUNE 14 Wednesday
AM 40 min. + 10xShortHill
PM 40 min.
JUNE 15 Thursday
AM 20 min. w.u. 2x1600 meters
4:08 flats, 10:00 recovery, 4:02 spikes (61,61,61,59)
20 min. w.d.
PM 40 min. easy
JUNE 16 Friday
AM 45 min.
PM 45 min.
JUNE 17 Saturday
AM 70 min.
 >
PHOTO BY Alison Wade, Courtesy of
www.mensracing.com
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