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.