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
Sunday, October 31, 2010
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
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
Tuesday, October 19, 2010
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....
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....
Wednesday, October 13, 2010
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.
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.
Sunday, October 3, 2010
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
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
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