Jan 17-23
Monday
am-30 minutes bike. Felt sick
pm- 10 miles very easy
Tuesday
am-70 minutes out in the Blizzard
pm-5 miles on treadmill + drills
Wednesday
am-am wo at tufts. Goal 2x800 4-5x400 with 400 rest
2:20, 600- 1:41, 63,63,65,64
w/up 20 c/down 20
pm-6 miles
Thursday
am-10 miles
pm-off
Friday
am-10 miles in the snow again
pm-3 miles
Saturday
am-8 miles + strides
pm-4 miles + drills and strides
Sunday
am- 5 miles easy
pm-GBTC Invite-800m -2:05
w/up 30 c/down 30
Total- 91 miles
This was not a good week. I am still dealing with being sick and it's very annoying. I shouldn't have raced but I was nervous about trying to run a fast mile next week at terrier with no races. So even though I was still sick I decided to run the 800 thinking it would be a good workout. The race ended up serving no purpose and wasn't a good workout. From the gun I put myself in the back and didn't even try and race. It was as if I was doing 1 long stride. I was never running fast enough to actually get tight or tired. The only thing wrong was I had an awful cough and couldn't breathe about 200m in. The uml boys had a good tune up for BU next week with a few guys running 1:57 or faster.
Hope things will be better next time I post. Good luck all with this week of training.
Tim
Monday, January 24, 2011
Wednesday, January 19, 2011
Jan 10-16
Monday
am- Methuen 10
pm- 5 miles
Tuesday
am-WO at Tufts Goal 6x600 1:42-1:45 with 300rest SICK
1:42, 1:42, 1:42, 4x400 avg 66
w/up- 20 c/down-25
Wednesday
am-13 miles
Thursday
am-40 min bike
pm- 10 miles first 5 with Ruben
hurdle drills and 10x over hurdles
Friday
am-62 mins on treadmill 10 miles
pm- 5 miles with Joey and Steve-o
Saturday
am-4 miles with danny and eric after their mile
pm-11 miles
Sunday
am- 17 miles on treadmill. middle 10 light tempo- 56:40 5:40 pace
Total- 97 miles
This week I got in a good amount of miles but im still really sick. Im having a lot of trouble getting rid of this cold of whatever is wrong with me. The workout on Tuesday on the track felt very easy but I was having trouble with my breathing and the crap in my throat so I cut it down to 400's. The light tempo I did during my long wrong is another thing im working into my training cycle. I will do this every other long run. I was planing to start at 6:00 pace then the following run do 5:40 and 5:20 for the last session. Except I felt really relaxed and very easy running 5:40 pace. I felt as if I could have continued for another 10 miles. The point of this workout is to get my body use to running at a faster pace longer but still feeling very relaxed. The plan is to do this 3 times in a 6 week span and then see where my fitness is. If it helps then I may continue to do it a few more times. As of now I like it so hopefully it stays that way.
Cheers all
Tim
am- Methuen 10
pm- 5 miles
Tuesday
am-WO at Tufts Goal 6x600 1:42-1:45 with 300rest SICK
1:42, 1:42, 1:42, 4x400 avg 66
w/up- 20 c/down-25
Wednesday
am-13 miles
Thursday
am-40 min bike
pm- 10 miles first 5 with Ruben
hurdle drills and 10x over hurdles
Friday
am-62 mins on treadmill 10 miles
pm- 5 miles with Joey and Steve-o
Saturday
am-4 miles with danny and eric after their mile
pm-11 miles
Sunday
am- 17 miles on treadmill. middle 10 light tempo- 56:40 5:40 pace
Total- 97 miles
This week I got in a good amount of miles but im still really sick. Im having a lot of trouble getting rid of this cold of whatever is wrong with me. The workout on Tuesday on the track felt very easy but I was having trouble with my breathing and the crap in my throat so I cut it down to 400's. The light tempo I did during my long wrong is another thing im working into my training cycle. I will do this every other long run. I was planing to start at 6:00 pace then the following run do 5:40 and 5:20 for the last session. Except I felt really relaxed and very easy running 5:40 pace. I felt as if I could have continued for another 10 miles. The point of this workout is to get my body use to running at a faster pace longer but still feeling very relaxed. The plan is to do this 3 times in a 6 week span and then see where my fitness is. If it helps then I may continue to do it a few more times. As of now I like it so hopefully it stays that way.
Cheers all
Tim
Jan 3-9 (NEW YEAR!!!!)
Monday
am-12 miles in 75 minutes on treadmill
pm- 5 miles on treadmill
Tuesday
am-8 miles
pm-7 miles
Wednesday
am-wo 3-5x1000 Goal 2:52-2:55
2:55, 2:50, 2:50, 2:48
w/up 5 c/down 3
pm-off
Thursday
am-12 miles
pm-off
Friday
am- 9 miles + strides
pm- 5 miles easy
Saturday
am-8 miles
pm- 7 miles + drills and strides
Sunday
am- 3 shakeout
pm- Race Dartmouth 3k (goal was to just get in there and race. I wanted a low key race to get used to that feeling of racing on the track again.
mile- 4:31-32 Mentally shut off and dropped out at 2200.
w/up 3 c/down 6 with Brian Gagnon and Nate Jenkins
Total- 99 miles
This week was a good first real week back to training. The 1k repeats is a workout im going to do every 3rd week with the hopes of building up to 8. The point of the workout it to make 2:52-2:55/k feel very easy and relaxed so when the 3ksc comes outdoors I can hopefully run that pace over the hurdles and qualify for US Nationals. In order to do that I need to run sub 8:46. The race wasn't what I expected but I got a really bad cold the night before and almost didn't do the race. The only reason I raced was because I knew I just wanted to get a hard effort in on the track and didn't matter the out come. So even though I dropped out I still did what I wanted to.
Best of luck with your training for the New Year.
Tim
am-12 miles in 75 minutes on treadmill
pm- 5 miles on treadmill
Tuesday
am-8 miles
pm-7 miles
Wednesday
am-wo 3-5x1000 Goal 2:52-2:55
2:55, 2:50, 2:50, 2:48
w/up 5 c/down 3
pm-off
Thursday
am-12 miles
pm-off
Friday
am- 9 miles + strides
pm- 5 miles easy
Saturday
am-8 miles
pm- 7 miles + drills and strides
Sunday
am- 3 shakeout
pm- Race Dartmouth 3k (goal was to just get in there and race. I wanted a low key race to get used to that feeling of racing on the track again.
mile- 4:31-32 Mentally shut off and dropped out at 2200.
w/up 3 c/down 6 with Brian Gagnon and Nate Jenkins
Total- 99 miles
This week was a good first real week back to training. The 1k repeats is a workout im going to do every 3rd week with the hopes of building up to 8. The point of the workout it to make 2:52-2:55/k feel very easy and relaxed so when the 3ksc comes outdoors I can hopefully run that pace over the hurdles and qualify for US Nationals. In order to do that I need to run sub 8:46. The race wasn't what I expected but I got a really bad cold the night before and almost didn't do the race. The only reason I raced was because I knew I just wanted to get a hard effort in on the track and didn't matter the out come. So even though I dropped out I still did what I wanted to.
Best of luck with your training for the New Year.
Tim
Dec 13- Jan 2 OFF SEASON
Week 26 (Dec 27- Jan 2)
Monday
am-35 minutes with Nat on snowy roads (had to stop b/c IT band started to hurt)
Tuesday
am- 12 miles
4.5 progression run with Nat
Wednesday
am-10 miles with Nat
Thursday
am-off
Friday
am-off
Saturday
am- 10 miles
Sunday
am- But mini meet pace Nate again
Alarm didn't go off (thanks iphone) got to the track just before race was going off. took Nate through 800 in 2:08
pm-40 mins
Total- 50 miles
Week 25 (Dec 20-26)
Monday
am-8 miles with Ruben
Tuesday
am-10 miles on treadmill
Wednesday
am-8 miles on treadmill
Thursday-Saturday
off
Sunday
am- Pace BU Mini Meet for Chris Barnicle and Nate Jenkins
1k-2:38
Chris qaulified for us nationals 7:55
Total-35 miles
Week 24 (Dec 13-19)
off (bike 2 days)
Monday
am-35 minutes with Nat on snowy roads (had to stop b/c IT band started to hurt)
Tuesday
am- 12 miles
4.5 progression run with Nat
Wednesday
am-10 miles with Nat
Thursday
am-off
Friday
am-off
Saturday
am- 10 miles
Sunday
am- But mini meet pace Nate again
Alarm didn't go off (thanks iphone) got to the track just before race was going off. took Nate through 800 in 2:08
pm-40 mins
Total- 50 miles
Week 25 (Dec 20-26)
Monday
am-8 miles with Ruben
Tuesday
am-10 miles on treadmill
Wednesday
am-8 miles on treadmill
Thursday-Saturday
off
Sunday
am- Pace BU Mini Meet for Chris Barnicle and Nate Jenkins
1k-2:38
Chris qaulified for us nationals 7:55
Total-35 miles
Week 24 (Dec 13-19)
off (bike 2 days)
Friday, January 7, 2011
Week 23 (Dec 6-12)
Monday
am- Workout 5k with race simulation. First and last 800 hard. middle 2 miles relaxed 4:55 pace
800-2:15
mile-4:55
mile- 4:50
800-2:20
5k-14:53 (PR)
w/up-4 c/down-3
pm-5
Tuesday
am-6 miles
pm-8 miles (golfball workout with uml team)
Wednesday
am-13
pm-5 miles
Thursday
am-12 miles
pm-5 miles
Friday
am-Flight to Charlotte
pm-6 miles on course + drills and strides
Saturday
am-10 min shakeout wiht Harvey and Ruben
pm- USATF Club Nats 10k-32:39
Sunday
am-off
Total- 83 miles
This was a very good workout to start off the week. I ran a 5k pr but felt if needed I could go a lot faster. This being said I still probably went to hard and was part of the reason I felt dead 2 miles into nationals. I didn't end the season the way I wanted to but at the same time I did. My main goal for cross was to get in a solid base (which i did. I had 20 weeks with an average of 115 miles). I really worked on my tempo and progression runs this fall. They not only got longer but I was running them at a faster pace and feeling comfortable. So all that being said it was tough to end the season with a bad race. That shortly stopped when we found out as a team we finished 3rd, which immediately made things better. It was a great season in more than one way and I am very happy with how the fall went overall.
Sorry for the delay but in the new year im gonig to try and blog more and keep you updated on my training for the 3ksc outdoors.
Happy New Years
Tim
am- Workout 5k with race simulation. First and last 800 hard. middle 2 miles relaxed 4:55 pace
800-2:15
mile-4:55
mile- 4:50
800-2:20
5k-14:53 (PR)
w/up-4 c/down-3
pm-5
Tuesday
am-6 miles
pm-8 miles (golfball workout with uml team)
Wednesday
am-13
pm-5 miles
Thursday
am-12 miles
pm-5 miles
Friday
am-Flight to Charlotte
pm-6 miles on course + drills and strides
Saturday
am-10 min shakeout wiht Harvey and Ruben
pm- USATF Club Nats 10k-32:39
Sunday
am-off
Total- 83 miles
This was a very good workout to start off the week. I ran a 5k pr but felt if needed I could go a lot faster. This being said I still probably went to hard and was part of the reason I felt dead 2 miles into nationals. I didn't end the season the way I wanted to but at the same time I did. My main goal for cross was to get in a solid base (which i did. I had 20 weeks with an average of 115 miles). I really worked on my tempo and progression runs this fall. They not only got longer but I was running them at a faster pace and feeling comfortable. So all that being said it was tough to end the season with a bad race. That shortly stopped when we found out as a team we finished 3rd, which immediately made things better. It was a great season in more than one way and I am very happy with how the fall went overall.
Sorry for the delay but in the new year im gonig to try and blog more and keep you updated on my training for the 3ksc outdoors.
Happy New Years
Tim
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