Feb 28- Mar 6
Monday
am-off
pm- 8 mile progression run- 42:08 5:50, 5:45, 5:35, 5:30, 5:20, 5:12, 5:05, 4:50
core and push ups
Tuesday
am- 7 miles 45 minutes + drills, strides and 10 x hurdles
pm-10 miles first 5 with gary + core and push ups
Wednesday
am-8 miles
pm-7 miles with Sarah + core and push ups
Thursday
am-off
pm- 13 miles + core and push ups
Friday
am- 8 miles
pm- 7 miles + core and push ups
Satursday
am-5 miles
pm-off
Sunday
am-13 miles + drills
Total- 91 miles
Mar 7-13
Monday
am-off
pm-12 miles + core and push ups
Tuesday
am-9 miles + core and push ups
pm- 6 miles
Wednesday
am- 4 miles 30 minutes
pm- Fartlek 8 x 3 min with 2 min jog Ran between 4:35-5:00 pace 13 total + hurdle work
Thursday
am- 5 miles 38 minutes
pm-8 miles + strides
Friday
am- 13 miles in auburn + core and push ups
pm-off (leave for phila and chicago trip)
Saturday
am- Off (driving to Chicago all day)
Sunday
am-14 miles with ben on trailg in Chicago (very nice place to run)
Total- 84 miles
Mar 14-20
Monday
am-off IT band very sore from sunday long run.
Tuesday
am-off (driving in a car for 20 hours)
Wednesday
am- 4 miles 32 minutes (very sore from drive home)
pm- 10 miles 75 minutes + strides and hurdle work
Thursday
am-5 miles
pm- workout 3x800 2 x 400 with 300 jog 2:21, 2:23, 2:28, 72, 70 Legs very sore from all the travel and tough first workout in a while
Friday
am- 4 miles 30 minutes
pm-10 miles very easy
Saturday
am-5k (Race for a friend of mine running the boston marathon and for his father)
Ended up getting lost some how and ran just over 4 miles in 20:45. 11:00-9:45 (still placed 6th?, my buddy won in 20:15) Glad i got lost.
pm-6 miles + drills and strides
Sunday
am- 17 miles while watching the New Bedford Half Marathon. Congrats to all who ran. Huge run for my boy Ruben sanca. Debut 65:24 solo the whole way. He will be running rotterdam marathon in early April. If you dont already follow his blog take a look at it. Very good stuff on his site
Total- 80 miles
My computer has officially crashed. So thats why im not updating as often as I would like. After my first track workout I know it will be hard for me to be ready to run 8:45 by mt.sac so I am no longer going. I will run a local meet/road race around here and hope I can have a good one at penn relays. Otherwise I will be looking to run a fast steeple in late may early june. Being sick has really set me back but im looking to the future and am ready to work hard for the next couple of months.
Hope everybody is staying healthy and training well.
Cheers,
Tim
Friday, March 25, 2011
Wednesday, March 2, 2011
Slowly Feeling Better
Feb 21- 27th
Monday
am- 30 minutes
pm- 60 mintues very easy.
Tuesday
am- 7 miles on treadmill + core and push ups
pm-7 miles + strides and 10x over hurdles
Wednesday
am-off
pm- 13 miles with 20 minute light progression run in middle. + strides, core, and push ups
Thursday
am-7 miles 52 mins
pm- 6 miles 43 mins
Friday
am-off
pm- 75 minutes at Syracuse with a few of the guys and Ben and Ryan on the indoor track
Saturday
am-off
pm- 15 miles 1:39 mins achilles tight from running on indoor track
Sunday
am-off
pm- 12 miles 70 mins.
Total- 90 miles
This was a real good week for me. It was the best week I've had since being sick. I did a very light 20 minute progression run in the middle of a run because iI was feeling good that day and wanted to see what my limits are right now. It felt very easy but I didn't want to push it. I want to be patient. It also gave me a lot of confidence that I havent lost much fitness. I was always amazed when a friends of mine Nate Jenkins would be sick or miss a bit of training but come back so quickly like he missed nothing. He always told me that because he has such a strong base it was fine, and he would be fine missing time here and there. At the time I was so confused because for me if I take a few days I feel like im so out of shape. Well now I realize what Nate was talking about. Now that im almost 100% I feel as though I havent missed much when it comes to the longer stuff. I did a workout this week that in the past I would have been crazy to even think about doing after struggling the last 8 weeks. I will fill you in soon about that.
I have put being sick and missing my indoor season behind me. I have all my concentration and effort focused on the up coming season and running a fast 3ksc.
I would just like to give a big shout out to everybody following me and my goal to a US Qualifier. I really appreciate it. Thanks all
Tim
Monday
am- 30 minutes
pm- 60 mintues very easy.
Tuesday
am- 7 miles on treadmill + core and push ups
pm-7 miles + strides and 10x over hurdles
Wednesday
am-off
pm- 13 miles with 20 minute light progression run in middle. + strides, core, and push ups
Thursday
am-7 miles 52 mins
pm- 6 miles 43 mins
Friday
am-off
pm- 75 minutes at Syracuse with a few of the guys and Ben and Ryan on the indoor track
Saturday
am-off
pm- 15 miles 1:39 mins achilles tight from running on indoor track
Sunday
am-off
pm- 12 miles 70 mins.
Total- 90 miles
This was a real good week for me. It was the best week I've had since being sick. I did a very light 20 minute progression run in the middle of a run because iI was feeling good that day and wanted to see what my limits are right now. It felt very easy but I didn't want to push it. I want to be patient. It also gave me a lot of confidence that I havent lost much fitness. I was always amazed when a friends of mine Nate Jenkins would be sick or miss a bit of training but come back so quickly like he missed nothing. He always told me that because he has such a strong base it was fine, and he would be fine missing time here and there. At the time I was so confused because for me if I take a few days I feel like im so out of shape. Well now I realize what Nate was talking about. Now that im almost 100% I feel as though I havent missed much when it comes to the longer stuff. I did a workout this week that in the past I would have been crazy to even think about doing after struggling the last 8 weeks. I will fill you in soon about that.
I have put being sick and missing my indoor season behind me. I have all my concentration and effort focused on the up coming season and running a fast 3ksc.
I would just like to give a big shout out to everybody following me and my goal to a US Qualifier. I really appreciate it. Thanks all
Tim
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