Week 34 (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
Week 33 (Feb 14-20)
Monday
am-off
pm-10 miles 60:25 + 5 min planks and push ups
Tuesday
am-off
pm-10 miles 64:21 with a few 400m strides + 6 min abs and push ups
Wednesday
am- 5 miles
pm-8 miles + 5 min planks and push ups
Thursday
am- 9 miles + strides
Friday
am-8 miles + strides
pm-5 miles + core and push ups
Saturday
am-8 miles on treadmill + strides 5 min planks and push up
pm-6 miles
Sunday
am 4 mile shake out
pm- USATF New England 5k- Felt relaxed and very easy through 3k then my body was exhausted.
Total- 78
Week 32 (Feb 7-13)
Monday
am- 40 mintues + push ups
Tuesday
am-5 miles on treadmill
pm- 5 miles on treadmill
Wednesday
am-off
pm-10 minutes bike 6 miles on treadmill in 33:40 + core and push ups
Thursday
am-15 minutes bike + 9 miles
Friday
am- off
pm-7 miles hard + 5 min planks and push ups
Saturday
am-8 miles
pm-6 miles
Sunday
am off
pm-9 miles
Total-62 miles
Week 31 (Jan 31- Feb 6)
Monday
am-7 very easy
pm- 6 miles on treadmill
Tuesday
am-75 minutes in blizzard. + drills and strides. 15x over hurdle.
pm-5 miles on treadmill + core and strides
Wednesday
am-8 miles easy
pm -6 miles + strides
Thursday
-Off (body completely shut down again. I felt like I had the flu.)
Friday-off
Saturday-off
Sunday-off
Total- 42
Week 30 (Jan 24-30)
Monday
am 12 on treadmill
pm 5 miles on treadmill
Tuesday
am 5 miles
pm-12 miles. Attempted workout but I was still coughing and couldn't do more than one repeat.
Wednesday- off (body feels awful)
Thursday - off
Friday
am-5 miles very easy
Saturday
am-5 easy (shakeout)
pm-Bu Terrier mile. Dropped out at 1100. went through the 1000 in 2:35-2:36 It felt very easy but then I started to cough and could't breathe again.
Sunday
am-17 miles with 10 mile tempo- 54:30 Fetl very good and relaxed again
Tot-65
Week 29 (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
Week 28 (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
Week 27 (Jan 3-9)
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
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)
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
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
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
Week 20(Nov 15-21)
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
Week 19(Nov 8-14)
Monday
am-3 miles very easy to shake out the legs for a good long run.
pm- 18 miles in 2:03
Tuesday
am-7 miles First 5 with Angus, Eric, and Danny
pm-10 miles 63 minutes with Ruben on Davis Road
Wednesday
am-5 miles 36 minutes
pm-Workout 3x 1000, 800, 600, 400 Rest= 2 min
2:57, 2:57, 2:58, 2:22, 1:41, 64
w/up- 3 c/dwn-3
Legs felt tired from Sundays race. So I just got in what I could. Which helped because it was some quicker stuff.
Thursday
First off day since the summer. Had to go home to the doctors about my foot. He said it is plantar fasciitis but I could also have a stress fracture. I have an MRI this week to see what it actually is.
Friday
am-8 miles 53 minutes
pm- 10 miles 73 minutes + drills and strides
Saturday
am-workout- mile 2x800 4x400 1000
4:47, 2:23, 2:18, 67, 68, 67, 63 3:00
w/up-3 c/dwn-3
pm-7 miles 47 minutes
Sunday
am-16 miles in 1:42 on treadmill
Total-106 miles
Week 18(Nov 1-7)
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
Week 33 (Feb 14-20)
Monday
am-off
pm-10 miles 60:25 + 5 min planks and push ups
Tuesday
am-off
pm-10 miles 64:21 with a few 400m strides + 6 min abs and push ups
Wednesday
am- 5 miles
pm-8 miles + 5 min planks and push ups
Thursday
am- 9 miles + strides
Friday
am-8 miles + strides
pm-5 miles + core and push ups
Saturday
am-8 miles on treadmill + strides 5 min planks and push up
pm-6 miles
Sunday
am 4 mile shake out
pm- USATF New England 5k- Felt relaxed and very easy through 3k then my body was exhausted.
Total- 78
Week 32 (Feb 7-13)
Monday
am- 40 mintues + push ups
Tuesday
am-5 miles on treadmill
pm- 5 miles on treadmill
Wednesday
am-off
pm-10 minutes bike 6 miles on treadmill in 33:40 + core and push ups
Thursday
am-15 minutes bike + 9 miles
Friday
am- off
pm-7 miles hard + 5 min planks and push ups
Saturday
am-8 miles
pm-6 miles
Sunday
am off
pm-9 miles
Total-62 miles
Week 31 (Jan 31- Feb 6)
Monday
am-7 very easy
pm- 6 miles on treadmill
Tuesday
am-75 minutes in blizzard. + drills and strides. 15x over hurdle.
pm-5 miles on treadmill + core and strides
Wednesday
am-8 miles easy
pm -6 miles + strides
Thursday
-Off (body completely shut down again. I felt like I had the flu.)
Friday-off
Saturday-off
Sunday-off
Total- 42
Week 30 (Jan 24-30)
Monday
am 12 on treadmill
pm 5 miles on treadmill
Tuesday
am 5 miles
pm-12 miles. Attempted workout but I was still coughing and couldn't do more than one repeat.
Wednesday- off (body feels awful)
Thursday - off
Friday
am-5 miles very easy
Saturday
am-5 easy (shakeout)
pm-Bu Terrier mile. Dropped out at 1100. went through the 1000 in 2:35-2:36 It felt very easy but then I started to cough and could't breathe again.
Sunday
am-17 miles with 10 mile tempo- 54:30 Fetl very good and relaxed again
Tot-65
Week 29 (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
Week 28 (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
Week 27 (Jan 3-9)
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
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)
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
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
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
Week 20(Nov 15-21)
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
Week 19(Nov 8-14)
Monday
am-3 miles very easy to shake out the legs for a good long run.
pm- 18 miles in 2:03
Tuesday
am-7 miles First 5 with Angus, Eric, and Danny
pm-10 miles 63 minutes with Ruben on Davis Road
Wednesday
am-5 miles 36 minutes
pm-Workout 3x 1000, 800, 600, 400 Rest= 2 min
2:57, 2:57, 2:58, 2:22, 1:41, 64
w/up- 3 c/dwn-3
Legs felt tired from Sundays race. So I just got in what I could. Which helped because it was some quicker stuff.
Thursday
First off day since the summer. Had to go home to the doctors about my foot. He said it is plantar fasciitis but I could also have a stress fracture. I have an MRI this week to see what it actually is.
Friday
am-8 miles 53 minutes
pm- 10 miles 73 minutes + drills and strides
Saturday
am-workout- mile 2x800 4x400 1000
4:47, 2:23, 2:18, 67, 68, 67, 63 3:00
w/up-3 c/dwn-3
pm-7 miles 47 minutes
Sunday
am-16 miles in 1:42 on treadmill
Total-106 miles
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
Week 17(Oct 25-31)
Monday
am-15 miles 1:45 + drills and strides
pm-5 miles 39 minutes
Tuesday
am-Workout (Goal 5-6x1000 400 jog rest. Very easy just to shake out the legs from the race)
3:05(1:43) 3:06(1:40) 3:06(1:41) 3:05(1:41) 3:06(1:38) 3:04
8k total- 26:55 5:23 pace. Felt really relaxed
w/up-5 miles c/dwn-5 miles
pm- 5 miles 37 minutes
Wednesday
am-8 miles. First 5 with Gary + drills and strides
pm-off
thursday
am-30 minutes with Sean
pm-14 miles 1:45 + drills and strides
Friday
am-5 miles in 36:30 with Gary
pm-Workout (Michigan with Angus and Jeff)
track mile 4:35 Road mile- 5:25, 800-2:28, Road mile-5:25, 400-66 road mile-5:30 200-29 road mile-5:19
I changes the workout up midway through because Im not ready to switch gear yet and go that fast. So i just cut the track stuff down by 400 so I could help the other guys on the track but still get a good workout in.
w/up-3 miles c/dwn-3 miles
Saturday
am-18+ miles
last 4 on treadmill in 22:30
Sunday
am-10 miles 75 minutes very easy
pm-off
Total-113 miles
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
Week 15(Oct 11-17)
Week 14(Oct 4-10)
Monday
am-11 miles
pm-5 miles
Tuesday
am-Workout with Nate Jenkins 5x2k with 2 min jog in between. On grass loop around philips andover.
6:08,6:10,6:18,3:00,2:59
Not positive on the splits because I was hurting early on and just trying to stay with Nate. Def could still feel the race in my legs from the 5k on Sunday. Times dont seem it but still a good effort.
w/up-3 c/dwn-3
pm-7 miles
Wednesday
am-9 miles. First 5 with Gary
pm-6 miles in Auburn
Thursday
am-10 miles-58 mins in Auburn. Wanted to go 15 but felt good and looked at my watch when I hit 10 and realized I was running hard so I figured it was better to just go 10
pm-8 miles 30x 100 all at 14
Friday
am-9 miles with Joey and Steve-O at Mine Falls.
pm-7 miles with Ruben and Tyler at Franklin Park
Saturday
am-Grace Race 5 miler in chelmsford
I just wanted to get in a hard effort with Nate. First mile was 4:41? but uphill. Nate said on a flat course its about a 4:30 effort so from there i hit 2 miles in about 10:00 flat after a hard hill just after a mile. Then i realized i was in trouble and decided to run easy until 3rd place runner (Mark Hudson) caught up to me. I figured that majority of the people I race in these road races I can out kick so that was the plan for the finish. It worked well and i ended up 2nd in 26:20. Not a great time but i got the $150 which was the goal going in.
warm up 3 with nate. cool down 3 with nate.
pm-8 miles at Franklin Park
Sunday
am- 18 miles 2:02 Last 3 on treadmill (18 mins)
Total- 123 miles
Week 13(Sept 27-Oct 3)
Monday
am-5.1 miles with Joey
pm-11 miles. Part of it with Sean
Tuesday
am-6 miles on treadmill
pm-Workout with uml team- 6x2k with 2:30 rest at Chelmsford (Awful weather. Raining the whole time. Loop was very muddy and slippery)
6:08, 6:07, 6:18, 6:20, 3:02, 3:00, Helped Angus and Veiga on the last 400 of their last 2ks.
Times not fast at all but my legs are not use to this type of workout yet. Overall happy with the effort.
w/up-3 c/d-3
Wednesday
am-12 miles. First 5 with little z and Gary. Last 7 on treadmill in 39:54
pm-5 miles
Thursday
am-5 miles
pm-10 miles. First 7 with Zach. 20 x 100on /100 off all at 14 with the last 2 at 13.
Friday
am-woke up and felt exhausted so i decided it was better to get an extra 2 hours of sleep then do a morning run
pm- 15 miles. Some of it with the uml team and then 5 with Gary.
Saturday
am-10 miles with uml team
pm-6 miles very easy
Sunday
am- Mike Donahue 5k- 15:20
Race was basically to make some money. Ruben wanted to go out hard so I paced him through the first mile just under 4:40 then settled in with Ben Ndaya until the last 800 went I made my move to secure 2nd. I could have run faster but the whole point of today was to help Ruben out and make some money. This is my first post collegiate prize money in a road race. It a lot different when your running for place and the money than an all out effort for time. Congrats to Ruben on his win 14:43 and the course record. Also to Jason Dedonato who is an old teammate from uml who finished 4th in the race.
pm- 4 miles very easy to shake out the legs.
Total-115 miles
Week 12(Sept 20-26)
Monday
am-15 miles
pm-5 miles on treadmill
Tuesday
am-12 miles. First 5 with Gary and Brian, next 5 with Wang. Last 2 on treadmill
pm-5 miles
Wednesday
am-Workout
Progression Run- 7 miles-36:30. Felt really good on this workout. I started out at 5:45 pace and just cut down every 2k about 5-10 seconds per mile. Last mile was around 4:40 when I started to feel really good. Im still hesitant to start out my progression runs faster because these are still my weak points in training, but they have been getting better every time. I plan on working my way up to 10 mile progression runs over the next couple of months.
warm up-5 miles with gary. cool down-3 miles
Total-15
pm-5 miles very easy
Thursday
am-12 miles
pm-5 miles with my roommate Zach
Friday
am-17 miles
Decided to do a longer run today because I am going to Umass Amherst this weekend with my roommates to see the Mike Posner concert.
Saturday
am-5 miles
Sunday
am-15 miles
Total-111 miles
Week 11(Sept 13-19)
Monday
am-14 miles
pm-5 miles
Tueday
am-12 miles
pm-6 miles
Wednesday
am-7x1200 w 400r
338(129) 345(129) 343(129) 340(129) 339(131) 340(130) 334(120)
7 miles- 35:56 5:08 pace
The quick rest felt a lot better this time and a lot easier than in the past workouts.
w/up-3 c/d-4
pm-5 miles
Thursday
am-9 miles
pm-5 miles
Friday
am-9 miles
pm-7 miles
Saturday
am- 3 mile shake out before race/workout
pm-UMD 8k-25:02
Wanted to tempo/hard effort but not a race effort low 5 minute pace but the race went in 445 so i just settled into the lead pack. There were 3 keene guys who kept throwing in surges which was really tough on my legs because i have done no work for that type of stuff yet. I am very pleased with my effort though
Big shout out to Eric for his race 24:52 and he looked really relaxed. Ecpect big things from him this year.
12 mile cool down so i could get my long run of 20 miles in
Sunday
am- 6 miles very easy.
Didnt want to go crazy with the miles this week. Im trying to be smart and stay healthy so im taking very easy days when i think i need them because with the high mileage and my longer/faster workouts than i have ever done my body is already on the edge.
Total-115 miles
Week 10(Sept 6-12)
Monday
am-10 miles. last 3 100on 100 off legs tired from long run
Tueday
am-6 miles
pm-Workout 6x mile
Wednesday
am-12 miles
pm-6 miles
Thursday
am-12 miles fartlek
Friday
am-10 miles
pm-6 miles (stomach felt awful)
Saturday
am- 12 miles. last 5 on treadmill in 28 mins
pm-6 miles
Sunday
am- 18 miles (very tough run)
Total- 110 miles
Week 9(Aug 30-Sept 1)
Monday
am-10 miles
pm-5 miles
Tueday
am-5 miles
pm-10 miles
Wednesday
am-Workout. Goal 8x1000 (305-310) with 400r (150)
305(151) 310(150) 306(151) 306(144) 305(149) 306(152) 305(149) 308(133)
7mi-39:23-5:38 pace
This workout was tough because im trying to work on running the rest faster which im not used to. But i will continue to work on this as the season goes on.
pm-5 miles with gagnon and coach
Thursday
am-5 miles with Coach and Angus
pm-12 miles on treadmill
Friday
am-7 miles at home
pm-5k Tempo with Ruben.
Started hurting early from wed workout so i paced Ruben. I got in 2 miles of work in 9:34. Ruben ran great 15:01 for 5k
Saturday
am- 7 very easy withAngus
Sunday
am- 21 miles last 2.5 on treadmill at 5:10 pace
Total- 110 miles
Week 8(Aug 23-29)
Camp Wilmot for the week with the UML team
Monday
am-7 miles
pm-10 miles
Tueday
am-5 miles
pm-10 miles
Wednesday
am-5 miles
pm-Workout- 6 mile Tempo run on rail trail. Goal 530 pace
Only went 5 miles. i was hurting from a mile in.
514,545,530,530,538
w/up 3mi c/d 5 mi
Thursday
am-7 miles
pm-8 miles
Friday
am-12 miles
Saturday
am- 10 miles
pm-5 miles
Sunday
am- 18 miles
Total- 110 miles
Week 7 (Aug 16-22)
Monday
am-12 miles (8x 400 w 100r avg 73-74)
pm-7 miles
Tueday
am-7 miles
pm-10 miles
Wednesday
am-10 miles
pm-8 miles
Thursday
am-7 miles
pm-8 miles
Friday
am-12 miles
Saturday
am- 13 miles
Sunday
am- 20 miles very hilly (Camp wilmot with the uml team)
Total- 114
Week 6 (Aug 9-15)
Monday
am-11 miles
pm-5 miles
Tueday
am-7 miles
pm-10 miles
Wednesday
am-6 miles
Thursday
am-9 miles
pm-11 miles
Friday
am-5 miles
pm-12 miles
Saturday
am- 10 miles
Sunday
am- 20 miles
Total- 106 miles
Week 5 (Aug 2-8)
Monday
am-10 miles
pm-7 miles
Tueday
am-12 miles
pm-5 miles
Wednesday
am-13 miles
Thursday
am-8 miles
pm-8 miles
Friday
am-12 miles
Saturday
am-10 miles
Sunday
am- 18 miles
Total- 108
Week 4 (July 26-Aug 1)
Monday
am-15 miles hard on treadmill
Tueday
am-4 miles
pm- 12 miles
Wednesday
am-12 miles
Thursday
am-5 miles
pm-12 miles
Friday
am-10 miles
Saturday
am- 12 miles
Sunday
am- 18 miles
Total- 100 miles
Week 3 (July 19-25)
Monday
am-10 miles
pm-5 miles
Tueday
am-10 miles
pm- 5 miles
Wednesday
am-13 miles
Thursday
am-10 miles
pm-5 miles
Friday
am-12 miles
Saturday
am- Off ( no times to run because working folk fest
Sunday
am-Off no time to run because folk fest
Total-70 miles
Week 2 (July 12-18)
Monday
am-7 miles
pm-8 miles
Tueday
am-10 miles
pm- 7 miles
Wednesday
am-13 miles
pm-7 miles
Thursday
am-5 miles
pm-10 miles
Friday
am-12 miles
Saturday
am- 13 miles
Ran at Silver lake in Syracuse with Nat and Pat. This places is absolutely beautiful.
Sunday
am- 8 miles- Travel home no long run.
Total- 100 miles
.
Week 1 (July 5-11)
Monday
am-10 miles
Tueday
am-6 miles
pm- 8 miles
Wednesday
am-5 miles
Thursday
am-5 miles
pm-10 miles
Friday
am-5 miles
pm-10 miles
Saturday
am-5 miles
pm-10 miles
Sunday
am- 15 miles
Total- 89 miles
Monday
am-10 miles with uml team + some core
pm-7 miles and drills
Tuesday
am-Workout Goal 5-6x mile at 4:55-5:00
4:50, 4:55, 5:00, 2:19, 2:23
W/up- 4 miles c/down 5 miles
Felt very tired during the workout. It was prob from the race last Saturday and the high mileage. So Gary and I decided to cut it short.
pm- 5 miles with Zach. +core and drills
Wednesday
am-6 miles on treadmill
Thursday
am-14 miles. First 10 with Sean and Sarah Brassard (new member of new balance boston)
pm- 5 miles with Zach
Friday
am- Progression run- Goal 8-10 miles(Doesn't matter pace just finish it)
5:55, 5:44, 5:36, 5:27, 5:21, 5:15, 5:10, 5:05, 5:00, 4:55- Total 52:28
First 5 miles- 28:03 Last 5 miles 25:25
For this workout I was very cautious at the beginning because I have always been nervous about the longer prog runs. I just have it in my head for some reason that I cant run that long for a quick pace during a workout. So I took it very slow the first few miles. As the workout went on I just kept feeling better and better. The only bad thing to come of this was I got a weird cramp in my upper abs that I have never felt before. It was only the last half mile of the workout but still had me a little nervous. Other than that I am really excited about this workout and now when I attempt the longer stuff in the future it wont be such a head game with myself.
w/up-2 miles c/down-4 miles
pm-4 miles very easy
Saturday
am-9 miles in Auburn very very easy
pm-8 miles on the treadmill again very easy
Sunday
am- Douglas fun run 5k- 1st place- 17:29
This race was to run as easy as possible but win some prize money. Which I did but again I got the same cramp with about 1200 left. This time it got so bad that I had to stop and walk for a bit because it hurt so bad and I couldn't run.
w/up- 5 miles c/down- 7 miles
Total- 114 miles
I am very happy with how this week of training went. I took a very easy low miles day and still managed to get in 114 miles. I also had my best progression run ever. The only down side to this week is the pain in my lower abs. I'm going to workout on Wednesday next week to see how it feels. If it doesn't bother me then I will be racing Mayors Cup on Sunday. If for some reason the pain is still there then I will have to sit down with Gary and figure out what we want to do.
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