Week 22(Nov 29-Dec 5)

Monday
am-45 minutes on treadmill
pm-45 minutes on treamill (have been feeling sick so I wanted to take it easy and try and get over this cold)

Tuesday
am-30 minutes on bike followed by 5 miles on treadmill (was going to take it easy and just bike but i felt a lot better)
pm-Workout- 5x1200 with 400 jog rest
3:44(1:31) 3:36(1:28) 3:34(1:27) 3:30(1:28) 3:27(1:26) 
Mile splits 5:15 5:04 5:01 4:58 4:53
Total 5 miles- 25:11
w/up-4 miles c/down-3 miles

Wednesday (Travel to Louisville for D2 Nationals with UML Team)
am-6 miles
pm-10 miles along the river wiht uml team

Thursday
am-10 miles on Louisville National course with uml guys
pm- 7 miles on treadmill

Friday
am-12 miles on xc course+ trails
pm- 4 miles on treadmill

Saturday
am-10 miles running around during race and warm up and cool down with the guys

Sunday
am- 5 miles with Sean
pm- 8 miles

Total- 101 miles

This week was one of my lowest mileage of the season.  Mostly because I was in Louisville for Nationals with the UML Team and I was on their schedule and I didn't want to get up early like Gary did to get my runs in. As far as training it was a good week for me.  I got in a very good workout on Tuesday.  One of my best all year.  Also it was just great being around the team and the whole atmosphere of D2 Nationals was very exciting.

I want to give a huge shout out to the whole UML Team as they finished 13th with a very young team and not running their best.  I expect big things to come from this team as they only lose 1 person.  Also congrats to Jeff Veiga on his 3rd place finish and Angus MacDonald on his 36th place finish.  Both earning All American honors.  I have been lucky enough to run and do workotus with these two guys and the whole uml team and it shows that all the hard work pays off in the end.

Another huge performance this weekend was that of Tyler McCandless.  Tyler made his marathon debut at the California International Marathon.  Tyler ran 2:17:22 for his debut which also qaulifies him for the Olympic Marathon Trials.  Congrats Tyler and keep up the good work.


I hope training for everybody else is going great.  I will be running Club Nationals this weekend in Charlotte.  I think our team (BAA) has a very good shot at a great team finish.  I will try and blog about the experience of my first nationals post collegiate if I have the time.

Thanks all
Tim

Week 21 (NOv 22-28)

Monday
am-3 miles easy + drills and strides
pm-17 miles

Tuesday
am-8 miles
pm-10 miles (middle 6 in 33:00 just to get an easy workout in and shake out the legs from the race)

Wednesday
am-off
pm-10 miles

Thursday
am-SJ Alumni Race 1st 19:08 Ran with Ben and Matt Clark
w/up-1 mile c/down- 8 miles
pm- 5 miles

Friday
am- 5 miles
pm- Workout- 2.5 miles with first 400 hard and then settle into 4:50-4:55 pace (simulation for uml guys for nationals.
2.5-12:15 with first 400 in 64-65
w/up- 3 c/down-

Saturday
am-14 miles with Ben, Nat, and Nick
pm-off

Sunday
am- 30 minutes with Nat (hammy was really tight and didn't want to push it)
pm- 60 minutes (hammy started to feel better

Total-108

This was a tough week because I had to work a lot monday- wednesday so I tried to get in runs when I had time and wasn't tired.

Week 20 (Nov15-21)

Monday
am- 7 miles 45 minutes
pm- 11 miles + strides and drills

Tuesday
am- 7 miles in Auburn
pm- 8x800 on grass fields at Chelmsford
avg- 2:17
w/up-3 c/down- 3

Wednesday
am- 7 miles first 5 w/ Gary
pm- 8 miles 60 minutes

Thursday
am- 6 miles in Auburn
pm- 13 miles first 10 with Eric and Ruben.  Last 3 on treadmill in 16

Friday
am- 10 miles first 5 with Nicole
pm-5 miles with Sean + drills and strides

Saturday
am-8 miles
pm- 6 miles 45 minutes + drills and strides

Sunday
am- 4 miles
pm- Slatterys 5 miler- 25:11 5th place
w/up3 c/down 6+

Total-117

The Race didn't go as I wanted.  I was hoping to run around 24:20 but when I showed up to the start line there was 2 kenyans who had run fast and Ruben.  Only prize money for the top 3.  So I decided to go for top 3 and in the process we hit the mile in 4:28 and from there I was done because thats the fastest mile I have run sine outdoor track when I was sharp.  The good thing from this race was the 4:28 didn't feel like I was going all out. Other then that the race was basically a workout to just hang on and finish with a decent time which I kind of did. 
Also the 8x800 workout gave me a lot of confidence goinig into club nationals because all season i had been really struggling with stuff under 5 minute pace.  So im starting to turn that corner where im finally getting some speed back into these legs.

Week 19(Nov 8-14)

Monday
am-3 miles very easy to shake out the legs for a good long run.
pm- 18 miles in 2:03

Tuesday
am-7 miles  First 5 with Angus, Eric, and Danny
pm-10 miles 63 minutes with Ruben on Davis Road

Wednesday
am-5 miles 36 minutes
pm-Workout 3x 1000, 800, 600, 400 Rest= 2 min
2:57, 2:57, 2:58, 2:22, 1:41, 64
w/up- 3 c/dwn-3
Legs felt tired from Sundays race.  So I just got in what I could.  Which helped because it was some quicker stuff.

Thursday
First off day since the summer.  Had to go home to the doctors about my foot.  He said it is plantar fasciitis but I could also have a stress fracture.  I have an MRI this week to see what it actually is. 

Friday
am-8 miles 53 minutes
pm- 10 miles 73 minutes + drills and strides

Saturday
am-workout- mile 2x800 4x400 1000
4:47, 2:23, 2:18, 67, 68, 67, 63 3:00
w/up-3 c/dwn-3
pm-7 miles 47 minutes

Sunday
am-16 miles in 1:42 on treadmill

Total-106 miles

I am very happy with this week other than the news from the doctors.  I am very pleased with my workout on Saturday.  I have been struggling a lot with the faster stuff.  This was the first time I actually felt comfortable doing the quicker stuff and didn't feel like I was going all out.  It also felt really nice to go home for a day and take an off day and just relax.

Thanks all

Week 18(Nov 1-7)

Monday
am-5 miles in 38 minutes
pm- 14 miles

Tuesday
am- 6+ miles 47 minutes
pm- Workout 3x mile 3x 1000 R= 400-600
4:46, 4:53,5:00, 2:58, 2:58, 2:54
w/up- 3 miles c/dwn- 3 miles
It is still really tough for me to get going fast for the longer repeats.  Even though it doens't look like it this is one of my better workouts.

Wednesday
am-10 miles 67 minutes

Thursday
am-5 miles 37 minutes
pm-15 miles in 1:32
9 miles fartlek in 50 minutes. Pick ups were 5 minute pace and recovery was 6 minute pace.  1,2,3,4,5,4,3,2,1 with recovery parts the same.
w/up 3 miles c/dwn-3 miles

Friday
am-7 miles
pm-8 miles with Sean and Zach + drills and strides

Saturday
am-10 miles + drills and strides

Sunday
am-3 miles shakeout
pm- New England 10k @ Franklin Park- 31:19
w/up 3 c/dwn 4+

Total-110 miles



The Race went very well for the team as we won with a perfect score of 15.  Which sets us up very well for Nationals in Charlotte.  The race for me went well for the most part.  I was out with the lead pack through 2 miles in 9:55 or so.  It felt very easy and very relaxed.  I was running with Brian Harvey and Tim Ritchie until they both started to pick it up a bit and go with the lead pack.  I stayed to relaxed and didn't go with them like I should have.  So I then go stuck running all alone for the next mile or two.  When my other teammate David Emerson caught up to me I just hung onto him for a minute until I could do the same and help him for a bit.  The final 2k I kept trying to change gears but because it was so cold my legs didn't want to move any faster.  I tried pushing it more and more but I don't think I was moving any faster.  I am happy with how I placed but not so much the time because it was so cold and windy.  Either way I cant complain because we won and a team and got what we needed to done and qualified for nationals.  I am really looking forward to getting on a fast course and really seeing what the team can do on a national level.

Thanks for reading.  Im sorry I have been slacking on updating but I will try to get more blogs up about my training and looking forward to the track. 

Week 17(Oct 25-31)

Monday
am-15 miles 1:45 + drills and strides
pm-5 miles 39 minutes

Tuesday
am-Workout (Goal 5-6x1000 400 jog rest.  Very easy just to shake out the legs from the race)
3:05(1:43) 3:06(1:40) 3:06(1:41) 3:05(1:41) 3:06(1:38) 3:04
8k toatl- 26:55 5:23 pace.  Felt really relaxed
w/up-5 miles c/dwn-5 miles
pm- 5 miles 37 minutes

Wednesday
am-8 miles.  First 5 with Gary + drills and strides
pm-off

thursday
am-30 minutes with Sean
pm-14 miles 1:45 + drills and strides

Friday
am-5 miles in 36:30 with Gary
pm-Workout (Michigan with Angus and Jeff)
track mile 4:35 Road mile- 5:25, 800-2:28, Road mile-5:25, 400-66 road mile-5:30 200-29 road mile-5:19
I changes the workout up midway through because Im not ready to switch gear yet and go that fast.  So i just cut the track stuff down by 400 so I could help the other guys on the track but still get a good workout in. 
w/up-3 miles c/dwn-3 miles

Saturday
am-18+ miles
last 4 on treadmill in 22:30

Sunday
am-10 miles 75 minutes very easy
pm-off

Total-113 miles

Thanks all
Tim

Week 16 Oct 18-24

Monday
am-15 miles at Wach Res
pm-5 miles with Sean + drills and strides

Tuesday
am-13 miles
pm-6 miles

Wednesday
am-Workout (4mile prog run 4x800 4x400)
5:24,5:10,5:03,4:56  800 jog rest
2:15,2:19,2:20,2:19 200 jog in btwn then 400 after set
68,69,69,69 200 jog in btwn
w/up-4 miles c/dwn- 3 miles
pm-off

Thursday
am-67 minutes- 9 miles.  Helped Sean with park of his wo
pm-10 miles on treadmill 61:23

Friday
am-12 miles on Kutztown xc course with uml team + drills and strides
pm-off

Saturday
am-40 minutes with Gary in Kutztown
pm-48 minutes 7 miles + drills and strides

Sunday
am- 30 minute shake out.  went longer than usual because of travel the 2 days before so I really wanted to shake out my legs. + drills and strides.
pm- Race Mayors Cup 24:52
w/up 3 miles c/dwn- 6 miles with Nate, Ruben, and Jason
Total- 117 miles

This was a very good week of training for me.  I got in a solid workout and a pb for Franklin Park.  Which is great because im running more miles than ever and I have yet to start doing shorter faster workouts which gives me a lot of confidence going into the 10k and club nats.

The race went about as good as I think it could have gone for me right now.  Going into the race I was nervous because my training has been going well and I think im in the best shape of my life right now, but that being said I havent been doing anything really fast.  I have just been working on my strength.  So going into the race I was going to be happy with anything under 25:15.  Gary and I had talked and figured it would be best if i stayed relaxed as possible the first mile.  Which for me was hard because I usually like to get out hard.  So I stayed controlled and relaxed through the first mile in 4:47 or so.  The second mile I started to move around a good amount of people but didn't feel like I was pressing to hard.  I hit 2 miles in about 9:50 which is good because the 2nd mile has the hill. The third mile I felt like i started moving up well and getting into a good rhythm and was running with 2 or 3 other baa guys which really helped.  I hit 5k in about 15:35 and still felt very relaxed.  The 4th mile I for some reason got to relaxed and instead of moving around people I just settled in to much.  I hit 4 miles at 20:10 or so.  There I started to really push it as I knew i settled way to much in the wilderness.  I got up bear cage feeling great which was great because I usually struggle up it the second time.  I used the down hill a bit and really got my stride going the last 800.  I finished in 24:52 with my last mile in 4:42( its a little short because its an 8k but still gives me confidence)  As a whole I am very happy with the race and I think that usatf new england 10k on nov 7th will go even better.
As a team we won with 5 in the top 15 or 16.

Thanks for reading
Tim

Week 15(Oct 11-17)

Monday
am-10 miles with uml team + some core
pm-7 miles and drills

Tuesday
am-Workout Goal 5-6x mile at 4:55-5:00
4:50, 4:55, 5:00, 2:19, 2:23
W/up- 4 miles c/down 5 miles
Felt very tired during the workout.  It was prob from the race last Saturday and the high mileage.  So Gary and I decided to cut it short.
pm- 5 miles with Zach.  +core and drills

Wednesday
am-6 miles on treadmill

Thursday
am-14 miles.  First 10 with Sean and Sarah Brassard (new member of new balance boston)
pm- 5 miles with Zach

Friday
am- Progression run- Goal 8-10 miles(Doesn't matter pace just finish it)
5:55, 5:44, 5:36, 5:27, 5:21, 5:15, 5:10, 5:05, 5:00, 4:55- Total 52:28
First 5 miles- 28:03  Last 5 miles 25:25
For this workout I was very cautious at the beginning because I have always been nervous about the longer prog runs.  I just have it in my head for some reason that I cant run that long for a quick pace during a workout.  So I took it very slow the first few miles.  As the workout went on I just kept feeling better and better.  The only bad thing to come of this was I got a weird cramp in my upper abs that I have never felt before.  It was only the last half mile of the workout but still had me a little nervous.  Other than that I am really excited about this workout and now when I attempt the longer stuff in the future it wont be such a head game with myself.
w/up-2 miles c/down-4 miles
pm-4 miles very easy

Saturday
am-9 miles in Auburn very very easy
pm-8 miles on the treadmill again very easy

Sunday
am- Douglas fun run 5k- 1st place- 17:29
This race was to run as easy as possible but win some prize money.  Which I did but again I got the same cramp with about 1200 left.  This time it got so bad that I had to stop and walk for a bit because it hurt so bad and I couldn't run.
w/up- 5 miles c/down- 7 miles

Total- 114 miles

I am very happy with how this week of training went.  I took a very easy low miles day and still managed to get in 114 miles.  I also had my best progression run ever.  The only down side to this week is the pain in my lower abs.  I'm going to workout on Wednesday next week to see how it feels.  If it doesn't bother me then I will be racing Mayors Cup on Sunday.  If for some reason the pain is still there then I will have to sit down with Gary and figure out what we want to do.

Hope training is going well for everybody.  Comment and let me know how your week of training was and what your racing schedule looks like....

Week 14(Oct 4-10)

Monday
am-11 miles
pm-5 miles

Tuesday
am-Workout with Nate Jenkins 5x2k with 2 min jog in between. On grass loop around philips andover.
6:08,6:10,6:18,3:00,2:59
Not positive on the splits because I was hurting early on and just trying to stay with Nate. Def could still feel the race in my legs from the 5k on Sunday. Times dont seem it but still a good effort.
w/up-3 c/dwn-3
pm-7 miles

Wednesday
am-9 miles. First 5 with Gary
pm-6 miles in Auburn

Thursday
am-10 miles-58 mins in Auburn. Wanted to go 15 but felt good and looked at my watch when I hit 10 and realized I was running hard so I figured it was better to just go 10
pm-8 miles 30x 100 all at 14

Friday
am-9 miles with Joey and Steve-O at Mine Falls.
pm-7 miles with Ruben and Tyler at Franklin Park

Saturday
am-Grace Race 5 miler in chelmsford
I just wanted to get in a hard effort with Nate. First mile was 4:41? but uphill. Nate said on a flat course its about a 4:30 effort so from there i hit 2 miles in about 10:00 flat after a hard hill just after a mile. Then i realized i was in trouble and decided to run easy until 3rd place runner (Mark Hudson) caught up to me. I figured that majority of the people I race in these road races I can out kick so that was the plan for the finish. It worked well and i ended up 2nd in 26:20. Not a great time but i got the $150 which was the goal going in.
warm up 3 with nate. cool down 3 with nate.
pm-8 miles at Franklin Park

Sunday
am- 18 miles 2:02 Last 3 on treadmill (18 mins)

Total- 123 miles


Overall this was a very good week. My highest week total for mileage ever. So that is huge for me and even better that I am feeling more comfortable every week with the high mileage. The workouts are still taking some time, but I feel very comfortable running 5 minute pace but one I go faster than that for the longer stuff I'm still struggling. Which I am completely fine with because as much as I would like to run well during cross my main goal is the 3ksc at US Nationals.

Also I would like to give a shout out to Tyler McCandless who I was lucky enough to get a run with this weekend before his BAA Half Marathon. My teammate Ruben Sanca and I ran with him Friday at Franklin Park. It was really great to hear the kind of training he is doing and how it differs from what Ruben and I are doing. It was also really helpful to hear what it was like for him to pick up and move out to Colorado for the chance to take his running career to the next level. Which I have thought about numerous times. After talking to Tyler it has really made me think that it could be a possibility. Tyler ran 1:06:06 which is a great time and effort on the new course. Tyler has a very promising career ahead of him in the half and full marathon.  I look forward to making my way out to Colorado and some more runs with him in the future.

Week 13(Sept 27- Oct 3)

Week 13(Sept 27-Oct 3)

Monday
am-5.1 miles with Joey
pm-11 miles. Part of it with Sean

Tuesday
am-6 miles on treadmill
pm-Workout with uml team- 6x2k with 2:30 rest at Chelmsford (Awful weather. Raining the whole time. Loop was very muddy and slippery)
6:08, 6:07, 6:18, 6:20, 3:02, 3:00, Helped Angus and Veiga on the last 400 of their last 2ks.
Times not fast at all but my legs are not use to this type of workout yet. Overall happy with the effort.
w/up-3 c/d-3

Wednesday
am-12 miles. First 5 with little z and Gary. Last 7 on treadmill in 39:54
pm-5 miles

Thursday
am-5 miles
pm-10 miles. First 7 with Zach. 20 x 100on /100 off all at 14 with the last 2 at 13.

Friday
am-woke up and felt exhausted so i decided it was better to get an extra 2 hours of sleep then do a morning run
pm- 15 miles. Some of it with the uml team and then 5 with Gary.

Saturday
am-10 miles with uml team
pm-6 miles very easy

Sunday
am- Mike Donahue 5k- 15:20
Race was basically to make some money. Ruben wanted to go out hard so I paced him through the first mile just under 4:40 then settled in with Ben Ndaya until the last 800 went I made my move to secure 2nd. I could have run faster but the whole point of today was to help Ruben out and make some money. This is my first post collegiate prize money in a road race. It a lot different when your running for place and the money than an all out effort for time. Congrats to Ruben on his win 14:43 and the course record. Also to Jason Dedonato who is an old teammate from uml who finished 4th in the race.
pm- 4 miles very easy to shake out the legs.

Total-115 miles

week 12

Week 12(Sept 20-26)

Monday
am-15 miles
pm-5 miles on treadmill

Tuesday
am-12 miles. First 5 with Gary and Brian, next 5 with Wang. Last 2 on treadmill
pm-5 miles

Wednesday
am-Workout
Progression Run- 7 miles-36:30. Felt really good on this workout. I started out at 5:45 pace and just cut down every 2k about 5-10 seconds per mile. Last mile was around 4:40 when I started to feel really good. Im still hesitant to start out my progression runs faster because these are still my weak points in training, but they have been getting better every time. I plan on working my way up to 10 mile progression runs over the next couple of months.
warm up-5 miles with gary. cool down-3 miles
Total-15
pm-5 miles very easy

Thursday
am-12 miles
pm-5 miles with my roommate Zach

Friday
am-17 miles
Decided to do a longer run today because I am going to Umass Amherst this weekend with my roommates to see the Mike Posner concert.

Saturday
am-5 miles

Sunday
am-15 miles

Total-111 miles

Very solid week. I had 4 runs of 15+ miles and 1 good workout. My body is now getting use to the mileage and the workouts so I can now start adding in the medium long runs a few times a week without struggling to get through them or paying for it the next day. I have 2 races/workouts coming up the next two weekends. The first will be a 5k in Georgetown mass that I will be running with teammate Ruben Sanca. We are running this with hope to get a good workout in but also because the prize money is very good and we think we can do very well.

Hope everybody else's training is going great.