Sept 12-18
Monday
am-5+
Tuesday
am-6
pm-Progression run 8 miles 43:30 (5:52,45,36,30,24,15,07,01) w/up 3 c/down 3 total 14
Wednesday
am-6+
pm-9 miles with colleen at Amherst
Thursday
am-15 miles First 5 w/Zach
Friday
am-6 miles
pm-4 miles
Saturday
am- 5 miles tempo 4x200 at amherst track
5:17,18,17,19,09) 200's avg 34 w/up 4 c/down 3 total- 13
Sunday
off sick
Total-80 miles
Sept 19-25
Monday
am- 6 miles (still sick)
Tuesday
pm-Workout some 2k's and 1k's w/up-3 c/down 3 total 12
Wednesday
am-10
pm-3 w/zach
Thursday
am-Workout 10 mile progression run then 2mile fartlek (5:55,50,45,35,35,30,30,25,25,10) 2mile (10:43)
w/up-2 c/down-2 total 16
Friday
am-5 miles
pm-11 miles + strides
Saturday
am-10 miles first 5 w/Colleen
Sunday
pm-16 miles 5 x hill sprints
Total-90 miles
Sept 26- Oct 2
Monday
am-off
pm-12 first 5 w/ Zach
Tuesday
pm-Workout at mines falls tempo 8k w/up-4 c/down-3 Total 12
Wednesday
am-5 miles
pm- 8 miles w/Colleen and 20 mins w/Zach
Thursday
am-14 miles 1:27 easy progression run
pm-3 miles
Friday
pm-wo ,2k, 3x1k, 2k, 1k with 200 jog rest 5:50 mile before to help Colleen (6:05,3:05, 3:03, 3:04, 6:00, 2:52) w/up-3 c/down 3 Total 13
Saturday
am-91 mins at Rail Trail first 40 with Colleen
Sunday
off Achilles really tight
Total-80 miles
Oct3-9
Monday
pm-10 miles
Tuesday
pm-wo 2xmile 4x800 with 90 sec rest (4:46,4:44,2:18,2:20,2:19,2:18)
w/up-4 w/down-3 Total 12
Wednesday
am-9 miles
pm- 6 miles
Thursday
am-12 miles with last 2 fartlek in 10:21 (5:18, 5:03)
Friday
am-8 miles
pm- 5 miles
Saturday
am-5 miles
pm- 9 miles
Sunday
am-BAA Half-(Used as a long Tempo) Wanted to avg 5:25-5:30 1:20.06 w/up 2 c/down-2
Total-93 miles
The BAA Half didn't go as planned. I was running right under 5:30 pace at 8 miles. Then I decided it would be a good idea to take a gu w/water since it was starting to get hot out. Ive never run this long and had no idea what to expect. Well within half a mile I got the worst side stitch ive ever had and had to jog the last 4 miles while stopping 5 or 6 times becuase it hurt so bad. Im not sure if this was because of the gu but i have a feeling it might be. Either way im still happy with this run b/c my goal was to just get in a solid tempo effort and a long run. I did both and felt pretty good running under 5:30 pace for 8 miles which is the longest tempo run ive done in almost a year. So its nothing great but where im at right now this fall and my goals for the spring im happy with it.
I would also like to say thanks to the BAA for putting on such a great event. This was my first experience with anything over 10k and I really enjoyed it. I dont think I will be running another half for a while but I still had a great time
Thanks for reading,
Tim
Thursday, October 13, 2011
Sunday, September 11, 2011
Sept 5-11
Monday
am-12 miles at Umass Amherst 85 mins
pm-3+ miles with Colleen at Umass
Tuesday
am-off
pm- Workout with uml guys Goal 3xmile in 5 w/ rest mile in 5:45 on road
4:57,5:35,4:57,5:25,2:24
w/up-3 c/down 3
Wednesday
am- 8+ in Auburn 60 minutes
pm-6+ at Umass puffers trail 45 minutes
Thursday
am-13 miles at UML trails + strides
pm- 4 miles with Zach along river
Friday
am- 5+ in Auburn 40 minutes
pm- 4+ in Auburn with Colleen
5x200 strides + drills
Saturday
am- Race Canal Diggers 5k 15:50 (4:54,5:12,4:58)
w/up 4 c/down-6 with joseph for part and then a few of the cms guys
pm-6 miles with colleen. Helped her with last part of her workout.
+ drills & core
Sunday
am-14+ with Colleen at Rail Trail 1:47 minutes followed by ice bath in the river.
Total-101
First off I would like to apologize for not updating this blog in months. I was hurt for a while and had no want to update this. I started getting healthy and wanted to update this but I was just having a really good summer and enjoying the good times and people I was with. I plan to update this weekly again.
This was a solid week for me. It doesn't look like a whole lot with the wo and race but just being healthy is a huge priority for me right now. I just want to stay healthy and get a huge base under me this fall with a few races. Im not putting a huge emphasis into this xc season and racing fast other than mayors cup and new england 10k (which I want to run well for myself but also the BAA since they support my running) With that said it felt good to get out there and workout in general but with the uml guys as well.
Hope everyone is still following and running well,
Tim
am-12 miles at Umass Amherst 85 mins
pm-3+ miles with Colleen at Umass
Tuesday
am-off
pm- Workout with uml guys Goal 3xmile in 5 w/ rest mile in 5:45 on road
4:57,5:35,4:57,5:25,2:24
w/up-3 c/down 3
Wednesday
am- 8+ in Auburn 60 minutes
pm-6+ at Umass puffers trail 45 minutes
Thursday
am-13 miles at UML trails + strides
pm- 4 miles with Zach along river
Friday
am- 5+ in Auburn 40 minutes
pm- 4+ in Auburn with Colleen
5x200 strides + drills
Saturday
am- Race Canal Diggers 5k 15:50 (4:54,5:12,4:58)
w/up 4 c/down-6 with joseph for part and then a few of the cms guys
pm-6 miles with colleen. Helped her with last part of her workout.
+ drills & core
Sunday
am-14+ with Colleen at Rail Trail 1:47 minutes followed by ice bath in the river.
Total-101
First off I would like to apologize for not updating this blog in months. I was hurt for a while and had no want to update this. I started getting healthy and wanted to update this but I was just having a really good summer and enjoying the good times and people I was with. I plan to update this weekly again.
This was a solid week for me. It doesn't look like a whole lot with the wo and race but just being healthy is a huge priority for me right now. I just want to stay healthy and get a huge base under me this fall with a few races. Im not putting a huge emphasis into this xc season and racing fast other than mayors cup and new england 10k (which I want to run well for myself but also the BAA since they support my running) With that said it felt good to get out there and workout in general but with the uml guys as well.
Hope everyone is still following and running well,
Tim
Monday, April 4, 2011
March 21- April 3 uh ohhhh
March 21-27
Monday
am-off
pm-8 miles 47 minutes
Tuesday
am- 5 miles
pm- 12x400 with 100 jog rest. only did 9 avg 66-70 on them
w/up 3 c/down-3
abs + push ups
Wednesday
am-off
pm- 11 miles + push ups and abs
Thursday
am-off
pm- 12 miles + strides
Friday
off had to work 8-7
Saturday
am-10 miles 61 minutes + 10 x hurdles 10x water pit (used a box in weight room)
sunday
am-wo 6 miles at 5:00-5:10 pace helping ruben with his 3x5 miles workout.
w/up-4 c/down-3
pm- 20 minutes
Total- 75 miles
March 28-April 3
Monday
am-5 miles
pm-12 miles + drills and strides
Tuesday
am-5 miles
pm- wo 8x400 over hurdles avg 68-69 with 2 minutes rest
w/up-3 c/down-3
Wednesday
am-5 miles
pm-8 miles + drills, strides, hurdles, core and push ups
Thursday
am-5 miles
pm-8 miles + drills, strides, hurdles, and 2 water pits
Friday
am-3 mile shakeout
pm-Sam Howell Invite @ Princeton 3ksc-9:34
w/up-3 c/down-7
Saturday
am- 10 miles + drills
pm-3 miles
Sunday
am-7 miles (with walking bc knee hurt so bad)
Total- 93 miles
The last 2 weeks have been very good. I have been feeling much better with the mileage and workouts are starting to come around. The race at Princeton was just a rust buster. I have never been known for running a fast first steeple (with the exception of last year but only b/c I was so sharpe from indoor nationals the week before). My fastest opener was from 2 years ago at the spring break Miami Invite when I ran 9:33. So after the race looking at the time of 9:34 i was happy with the effort. Not to mention my last "real" race was club nationals in December. So with all that said the time is awful but I was very pleased with it. Saturday we woke up early to get our run in before leaving for home. I got in 10 miles and had a slight pain in my knee but figured it was because I raced the night before. Sunday I woke up and planned on going 2 hours. 1 mile in and I already have a pain in my knee. I think its just a pain im a distance runner it will go away. 3 miles later its getting worse so I decide to take the first turn back and only do 7 miles. On the way back I had to the stop a bunch of times and walk because the pain is so bad. I get home and ice the knee but the pain still wont go away. If I move my knee at all it kills. I had trouble sleeping because if I bent my knee at all it would hurt. I woke up this morning and it is still hurting. I had the same thing happen in hs and it was my mcl which put me out for about a month. I really hope thats not the case but im taking the next few days off and seeing my doctor tomorrow. Hopefully its not my mcl and its only somehting minor. I will keep you all updated when I find out whats wrong.
Thanks for reading,
Tim
Monday
am-off
pm-8 miles 47 minutes
Tuesday
am- 5 miles
pm- 12x400 with 100 jog rest. only did 9 avg 66-70 on them
w/up 3 c/down-3
abs + push ups
Wednesday
am-off
pm- 11 miles + push ups and abs
Thursday
am-off
pm- 12 miles + strides
Friday
off had to work 8-7
Saturday
am-10 miles 61 minutes + 10 x hurdles 10x water pit (used a box in weight room)
sunday
am-wo 6 miles at 5:00-5:10 pace helping ruben with his 3x5 miles workout.
w/up-4 c/down-3
pm- 20 minutes
Total- 75 miles
March 28-April 3
Monday
am-5 miles
pm-12 miles + drills and strides
Tuesday
am-5 miles
pm- wo 8x400 over hurdles avg 68-69 with 2 minutes rest
w/up-3 c/down-3
Wednesday
am-5 miles
pm-8 miles + drills, strides, hurdles, core and push ups
Thursday
am-5 miles
pm-8 miles + drills, strides, hurdles, and 2 water pits
Friday
am-3 mile shakeout
pm-Sam Howell Invite @ Princeton 3ksc-9:34
w/up-3 c/down-7
Saturday
am- 10 miles + drills
pm-3 miles
Sunday
am-7 miles (with walking bc knee hurt so bad)
Total- 93 miles
The last 2 weeks have been very good. I have been feeling much better with the mileage and workouts are starting to come around. The race at Princeton was just a rust buster. I have never been known for running a fast first steeple (with the exception of last year but only b/c I was so sharpe from indoor nationals the week before). My fastest opener was from 2 years ago at the spring break Miami Invite when I ran 9:33. So after the race looking at the time of 9:34 i was happy with the effort. Not to mention my last "real" race was club nationals in December. So with all that said the time is awful but I was very pleased with it. Saturday we woke up early to get our run in before leaving for home. I got in 10 miles and had a slight pain in my knee but figured it was because I raced the night before. Sunday I woke up and planned on going 2 hours. 1 mile in and I already have a pain in my knee. I think its just a pain im a distance runner it will go away. 3 miles later its getting worse so I decide to take the first turn back and only do 7 miles. On the way back I had to the stop a bunch of times and walk because the pain is so bad. I get home and ice the knee but the pain still wont go away. If I move my knee at all it kills. I had trouble sleeping because if I bent my knee at all it would hurt. I woke up this morning and it is still hurting. I had the same thing happen in hs and it was my mcl which put me out for about a month. I really hope thats not the case but im taking the next few days off and seeing my doctor tomorrow. Hopefully its not my mcl and its only somehting minor. I will keep you all updated when I find out whats wrong.
Thanks for reading,
Tim
Friday, March 25, 2011
Feb 28- Mar 20
Feb 28- Mar 6
Monday
am-off
pm- 8 mile progression run- 42:08 5:50, 5:45, 5:35, 5:30, 5:20, 5:12, 5:05, 4:50
core and push ups
Tuesday
am- 7 miles 45 minutes + drills, strides and 10 x hurdles
pm-10 miles first 5 with gary + core and push ups
Wednesday
am-8 miles
pm-7 miles with Sarah + core and push ups
Thursday
am-off
pm- 13 miles + core and push ups
Friday
am- 8 miles
pm- 7 miles + core and push ups
Satursday
am-5 miles
pm-off
Sunday
am-13 miles + drills
Total- 91 miles
Mar 7-13
Monday
am-off
pm-12 miles + core and push ups
Tuesday
am-9 miles + core and push ups
pm- 6 miles
Wednesday
am- 4 miles 30 minutes
pm- Fartlek 8 x 3 min with 2 min jog Ran between 4:35-5:00 pace 13 total + hurdle work
Thursday
am- 5 miles 38 minutes
pm-8 miles + strides
Friday
am- 13 miles in auburn + core and push ups
pm-off (leave for phila and chicago trip)
Saturday
am- Off (driving to Chicago all day)
Sunday
am-14 miles with ben on trailg in Chicago (very nice place to run)
Total- 84 miles
Mar 14-20
Monday
am-off IT band very sore from sunday long run.
Tuesday
am-off (driving in a car for 20 hours)
Wednesday
am- 4 miles 32 minutes (very sore from drive home)
pm- 10 miles 75 minutes + strides and hurdle work
Thursday
am-5 miles
pm- workout 3x800 2 x 400 with 300 jog 2:21, 2:23, 2:28, 72, 70 Legs very sore from all the travel and tough first workout in a while
Friday
am- 4 miles 30 minutes
pm-10 miles very easy
Saturday
am-5k (Race for a friend of mine running the boston marathon and for his father)
Ended up getting lost some how and ran just over 4 miles in 20:45. 11:00-9:45 (still placed 6th?, my buddy won in 20:15) Glad i got lost.
pm-6 miles + drills and strides
Sunday
am- 17 miles while watching the New Bedford Half Marathon. Congrats to all who ran. Huge run for my boy Ruben sanca. Debut 65:24 solo the whole way. He will be running rotterdam marathon in early April. If you dont already follow his blog take a look at it. Very good stuff on his site
Total- 80 miles
My computer has officially crashed. So thats why im not updating as often as I would like. After my first track workout I know it will be hard for me to be ready to run 8:45 by mt.sac so I am no longer going. I will run a local meet/road race around here and hope I can have a good one at penn relays. Otherwise I will be looking to run a fast steeple in late may early june. Being sick has really set me back but im looking to the future and am ready to work hard for the next couple of months.
Hope everybody is staying healthy and training well.
Cheers,
Tim
Monday
am-off
pm- 8 mile progression run- 42:08 5:50, 5:45, 5:35, 5:30, 5:20, 5:12, 5:05, 4:50
core and push ups
Tuesday
am- 7 miles 45 minutes + drills, strides and 10 x hurdles
pm-10 miles first 5 with gary + core and push ups
Wednesday
am-8 miles
pm-7 miles with Sarah + core and push ups
Thursday
am-off
pm- 13 miles + core and push ups
Friday
am- 8 miles
pm- 7 miles + core and push ups
Satursday
am-5 miles
pm-off
Sunday
am-13 miles + drills
Total- 91 miles
Mar 7-13
Monday
am-off
pm-12 miles + core and push ups
Tuesday
am-9 miles + core and push ups
pm- 6 miles
Wednesday
am- 4 miles 30 minutes
pm- Fartlek 8 x 3 min with 2 min jog Ran between 4:35-5:00 pace 13 total + hurdle work
Thursday
am- 5 miles 38 minutes
pm-8 miles + strides
Friday
am- 13 miles in auburn + core and push ups
pm-off (leave for phila and chicago trip)
Saturday
am- Off (driving to Chicago all day)
Sunday
am-14 miles with ben on trailg in Chicago (very nice place to run)
Total- 84 miles
Mar 14-20
Monday
am-off IT band very sore from sunday long run.
Tuesday
am-off (driving in a car for 20 hours)
Wednesday
am- 4 miles 32 minutes (very sore from drive home)
pm- 10 miles 75 minutes + strides and hurdle work
Thursday
am-5 miles
pm- workout 3x800 2 x 400 with 300 jog 2:21, 2:23, 2:28, 72, 70 Legs very sore from all the travel and tough first workout in a while
Friday
am- 4 miles 30 minutes
pm-10 miles very easy
Saturday
am-5k (Race for a friend of mine running the boston marathon and for his father)
Ended up getting lost some how and ran just over 4 miles in 20:45. 11:00-9:45 (still placed 6th?, my buddy won in 20:15) Glad i got lost.
pm-6 miles + drills and strides
Sunday
am- 17 miles while watching the New Bedford Half Marathon. Congrats to all who ran. Huge run for my boy Ruben sanca. Debut 65:24 solo the whole way. He will be running rotterdam marathon in early April. If you dont already follow his blog take a look at it. Very good stuff on his site
Total- 80 miles
My computer has officially crashed. So thats why im not updating as often as I would like. After my first track workout I know it will be hard for me to be ready to run 8:45 by mt.sac so I am no longer going. I will run a local meet/road race around here and hope I can have a good one at penn relays. Otherwise I will be looking to run a fast steeple in late may early june. Being sick has really set me back but im looking to the future and am ready to work hard for the next couple of months.
Hope everybody is staying healthy and training well.
Cheers,
Tim
Wednesday, March 2, 2011
Slowly Feeling Better
Feb 21- 27th
Monday
am- 30 minutes
pm- 60 mintues very easy.
Tuesday
am- 7 miles on treadmill + core and push ups
pm-7 miles + strides and 10x over hurdles
Wednesday
am-off
pm- 13 miles with 20 minute light progression run in middle. + strides, core, and push ups
Thursday
am-7 miles 52 mins
pm- 6 miles 43 mins
Friday
am-off
pm- 75 minutes at Syracuse with a few of the guys and Ben and Ryan on the indoor track
Saturday
am-off
pm- 15 miles 1:39 mins achilles tight from running on indoor track
Sunday
am-off
pm- 12 miles 70 mins.
Total- 90 miles
This was a real good week for me. It was the best week I've had since being sick. I did a very light 20 minute progression run in the middle of a run because iI was feeling good that day and wanted to see what my limits are right now. It felt very easy but I didn't want to push it. I want to be patient. It also gave me a lot of confidence that I havent lost much fitness. I was always amazed when a friends of mine Nate Jenkins would be sick or miss a bit of training but come back so quickly like he missed nothing. He always told me that because he has such a strong base it was fine, and he would be fine missing time here and there. At the time I was so confused because for me if I take a few days I feel like im so out of shape. Well now I realize what Nate was talking about. Now that im almost 100% I feel as though I havent missed much when it comes to the longer stuff. I did a workout this week that in the past I would have been crazy to even think about doing after struggling the last 8 weeks. I will fill you in soon about that.
I have put being sick and missing my indoor season behind me. I have all my concentration and effort focused on the up coming season and running a fast 3ksc.
I would just like to give a big shout out to everybody following me and my goal to a US Qualifier. I really appreciate it. Thanks all
Tim
Monday
am- 30 minutes
pm- 60 mintues very easy.
Tuesday
am- 7 miles on treadmill + core and push ups
pm-7 miles + strides and 10x over hurdles
Wednesday
am-off
pm- 13 miles with 20 minute light progression run in middle. + strides, core, and push ups
Thursday
am-7 miles 52 mins
pm- 6 miles 43 mins
Friday
am-off
pm- 75 minutes at Syracuse with a few of the guys and Ben and Ryan on the indoor track
Saturday
am-off
pm- 15 miles 1:39 mins achilles tight from running on indoor track
Sunday
am-off
pm- 12 miles 70 mins.
Total- 90 miles
This was a real good week for me. It was the best week I've had since being sick. I did a very light 20 minute progression run in the middle of a run because iI was feeling good that day and wanted to see what my limits are right now. It felt very easy but I didn't want to push it. I want to be patient. It also gave me a lot of confidence that I havent lost much fitness. I was always amazed when a friends of mine Nate Jenkins would be sick or miss a bit of training but come back so quickly like he missed nothing. He always told me that because he has such a strong base it was fine, and he would be fine missing time here and there. At the time I was so confused because for me if I take a few days I feel like im so out of shape. Well now I realize what Nate was talking about. Now that im almost 100% I feel as though I havent missed much when it comes to the longer stuff. I did a workout this week that in the past I would have been crazy to even think about doing after struggling the last 8 weeks. I will fill you in soon about that.
I have put being sick and missing my indoor season behind me. I have all my concentration and effort focused on the up coming season and running a fast 3ksc.
I would just like to give a big shout out to everybody following me and my goal to a US Qualifier. I really appreciate it. Thanks all
Tim
Monday, February 21, 2011
Jan 24-Feb 20
Jan 24-30
M-am 12 on treadmill
pm 5 miles on treadmill
T-am 5 miles
pm-12 miles. Attempted workout but I was still coughing and couldn't do more than one repeat.
W- off (body feels awful)
T-off
F-5 miles very easy
S-am-5 easy (shakeout)
pm-Bu Terrier mile. Dropped out at 1100. went through the 1000 in 2:35-2:36 It felt very easy but then I started to cough and could't breathe again.
S-17 miles with 10 mile tempo- 54:30 Fetl very good and relaxed again
Tot-65
Jan 31- Feb 6
M-am-7 very easy
pm- 6 miles on treadmill
T-am-75 minutes in blizzard. + drills and strides. 15x over hurdle.
pm-5 miles on treadmill + core and strides
W- am-8 miles easy
pm -6 miles + strides
T-Off (body completely shut down again. I felt like I had the flu.)
F-off
S-off
S-off
Total- 42
Feb 7-13
M am- 40 mintues + push ups
T am-5 miles on treadmill
pm- 5 miles on treadmill
W am-off
pm-10 minutes bike 6 miles on treadmill in 33:40 + core and push ups
T am-15 minutes bike + 9 miles
F am- off
pm-7 miles hard + 5 min planks and push ups
S am-8 miles
pm-6 miles
S-am off
pm-9 miles
Total-62 miles
Feb 14-20
M- am-off
pm-10 miles 60:25 + 5 min planks and push ups
T- am-off
pm-10 miles 64:21 with a few 400m strides + 6 min abs and push ups
W- am- 5 miles
pm-8 miles + 5 min planks and push ups
T- am- 9 miles + strides
F- am-8 miles + strides
pm-5 miles + core and push ups
S- am-8 miles on treadmill + strides 5 min planks and push up
pm-6 miles
S- am 4 mile shake out
pm- USATF New England 5k- Felt relaxed and very easy through 3k then my body was exhausted.
Total- 78
As Ive said before this has been a very frustrating 7 weeks. I can usually handle just miles when Im sick, so thats what ive been trying to do. Obviously this time my body was able to hand that which is why I had so many off days in a row. Its very annoying that im missing a huge chunk of my training right now but I just keep thinking positive knowing that I have put in so much work over the last 5 years and a huge base this fall that I will be fine come the spring time. I will just have to do everything right over the next couple of months. At this point there is no room to mess around. I need to take every step of running very serious and do all the little things I hate doing. (for me this is just getting in the gym and doing core, strethcing more, rolling my legs out, taking is easy or rest when my body seems tired.) Another thing that I have been working very hard on lately is what im eating. I have been doing very well for myself lately with eating healthy. So in a way me being sick is giving me the oppurtunity to work on all the little things I always take for granted.
I spoke with my teammate David Chorney at the meet yesterday after his mile. He has made big steps this fall and indoor season. David is also running the 3ksc outdoors for the BAA. He ran close to 9 flat last outdoors and is in the same boat as me when it come to wanting the us standard. So it got me really excited talking to him about races and training for outdoors. Im looking forward the nice weather and working out with Dave. I have never had a training partner when it comes to the 3ksc so I think it will really help both of us to improve and strive to run fast.
Cheers all,
Tim
M-am 12 on treadmill
pm 5 miles on treadmill
T-am 5 miles
pm-12 miles. Attempted workout but I was still coughing and couldn't do more than one repeat.
W- off (body feels awful)
T-off
F-5 miles very easy
S-am-5 easy (shakeout)
pm-Bu Terrier mile. Dropped out at 1100. went through the 1000 in 2:35-2:36 It felt very easy but then I started to cough and could't breathe again.
S-17 miles with 10 mile tempo- 54:30 Fetl very good and relaxed again
Tot-65
Jan 31- Feb 6
M-am-7 very easy
pm- 6 miles on treadmill
T-am-75 minutes in blizzard. + drills and strides. 15x over hurdle.
pm-5 miles on treadmill + core and strides
W- am-8 miles easy
pm -6 miles + strides
T-Off (body completely shut down again. I felt like I had the flu.)
F-off
S-off
S-off
Total- 42
Feb 7-13
M am- 40 mintues + push ups
T am-5 miles on treadmill
pm- 5 miles on treadmill
W am-off
pm-10 minutes bike 6 miles on treadmill in 33:40 + core and push ups
T am-15 minutes bike + 9 miles
F am- off
pm-7 miles hard + 5 min planks and push ups
S am-8 miles
pm-6 miles
S-am off
pm-9 miles
Total-62 miles
Feb 14-20
M- am-off
pm-10 miles 60:25 + 5 min planks and push ups
T- am-off
pm-10 miles 64:21 with a few 400m strides + 6 min abs and push ups
W- am- 5 miles
pm-8 miles + 5 min planks and push ups
T- am- 9 miles + strides
F- am-8 miles + strides
pm-5 miles + core and push ups
S- am-8 miles on treadmill + strides 5 min planks and push up
pm-6 miles
S- am 4 mile shake out
pm- USATF New England 5k- Felt relaxed and very easy through 3k then my body was exhausted.
Total- 78
As Ive said before this has been a very frustrating 7 weeks. I can usually handle just miles when Im sick, so thats what ive been trying to do. Obviously this time my body was able to hand that which is why I had so many off days in a row. Its very annoying that im missing a huge chunk of my training right now but I just keep thinking positive knowing that I have put in so much work over the last 5 years and a huge base this fall that I will be fine come the spring time. I will just have to do everything right over the next couple of months. At this point there is no room to mess around. I need to take every step of running very serious and do all the little things I hate doing. (for me this is just getting in the gym and doing core, strethcing more, rolling my legs out, taking is easy or rest when my body seems tired.) Another thing that I have been working very hard on lately is what im eating. I have been doing very well for myself lately with eating healthy. So in a way me being sick is giving me the oppurtunity to work on all the little things I always take for granted.
I spoke with my teammate David Chorney at the meet yesterday after his mile. He has made big steps this fall and indoor season. David is also running the 3ksc outdoors for the BAA. He ran close to 9 flat last outdoors and is in the same boat as me when it come to wanting the us standard. So it got me really excited talking to him about races and training for outdoors. Im looking forward the nice weather and working out with Dave. I have never had a training partner when it comes to the 3ksc so I think it will really help both of us to improve and strive to run fast.
Cheers all,
Tim
Thursday, February 10, 2011
Indoor no more
Well the other day I found out why I have been sick and coughing for the last 6 weeks. I have whooping cough. So this has essentially put my indoor season to an end before it every really got started. I tried to race a few early season races with one very poor performance, and two dnf's. I knew going into all the races that I was sick and shouldn't be racing, but part of me was nervous. I thought that if I didn't race indoors and run fast then my outdoor season was going to struggle and I wouldn't hit the A standard for US Nationals in the 3ksc. The reason for that was because I had planned to get a lot of my speed work and shorter races in during the winter time. To have a few months were I was running 110 miles a week but still getting in really fast races and workouts. So not having an indoor season really ruined my plans. With all that being said I got to the point were my body was just to run down and tired because I was trying to workout and race when I should be taking time off or running easy miles. So I had a stretch of some very good days and high miles, but at the same time I had times were I didn't run for a few days because I was just to tired and felt like crap. I finally realized that I just needed to take it easy on my body and rest it up. It finally clicked in my head that if I miss a few workouts and miles now I will still be fine come outdoors.
So now that I have sat down and realized what my body needs right now and what it cant do. I have decided that I will take it as easy as my body needs for the next few weeks to get healthy. I will start slowly getting back into workouts and miles. I have a few big meets in April (Princeton Invite, Mt. Sac, and Penn Relays) I have decided that I will use The first Princeton meet as a tune up to just get the rust out of my legs in the steeplechase ( If i run fast great but for those who have never run a 3ksc before, you should know the first one is always rough getting back into form) Then at Mt.Sac and Penn Relays I will really go after the A standard of sub 8:46. If I get the time I need then I will get ready to go for nationals. If I dont then I will get ready over May to make another go at it during late May and early June and some high performance meets.
I will update you all with the last couple of weeks training (or lack there of) soon. It just frustrates me when I have to write about off days or missing workouts when I know I should be runing fast if I was healthy.
Wish every one else the best and to stay healthy the rest of indoors
Tim
So now that I have sat down and realized what my body needs right now and what it cant do. I have decided that I will take it as easy as my body needs for the next few weeks to get healthy. I will start slowly getting back into workouts and miles. I have a few big meets in April (Princeton Invite, Mt. Sac, and Penn Relays) I have decided that I will use The first Princeton meet as a tune up to just get the rust out of my legs in the steeplechase ( If i run fast great but for those who have never run a 3ksc before, you should know the first one is always rough getting back into form) Then at Mt.Sac and Penn Relays I will really go after the A standard of sub 8:46. If I get the time I need then I will get ready to go for nationals. If I dont then I will get ready over May to make another go at it during late May and early June and some high performance meets.
I will update you all with the last couple of weeks training (or lack there of) soon. It just frustrates me when I have to write about off days or missing workouts when I know I should be runing fast if I was healthy.
Wish every one else the best and to stay healthy the rest of indoors
Tim
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