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