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.