Sept 12-18
Monday
am-5+
Tuesday
am-6
pm-Progression run 8 miles 43:30 (5:52,45,36,30,24,15,07,01) w/up 3 c/down 3 total 14
Wednesday
am-6+
pm-9 miles with colleen at Amherst
Thursday
am-15 miles First 5 w/Zach
Friday
am-6 miles
pm-4 miles
Saturday
am- 5 miles tempo 4x200 at amherst track
5:17,18,17,19,09) 200's avg 34 w/up 4 c/down 3 total- 13
Sunday
off sick
Total-80 miles
Sept 19-25
Monday
am- 6 miles (still sick)
Tuesday
pm-Workout some 2k's and 1k's w/up-3 c/down 3 total 12
Wednesday
am-10
pm-3 w/zach
Thursday
am-Workout 10 mile progression run then 2mile fartlek (5:55,50,45,35,35,30,30,25,25,10) 2mile (10:43)
w/up-2 c/down-2 total 16
Friday
am-5 miles
pm-11 miles + strides
Saturday
am-10 miles first 5 w/Colleen
Sunday
pm-16 miles 5 x hill sprints
Total-90 miles
Sept 26- Oct 2
Monday
am-off
pm-12 first 5 w/ Zach
Tuesday
pm-Workout at mines falls tempo 8k w/up-4 c/down-3 Total 12
Wednesday
am-5 miles
pm- 8 miles w/Colleen and 20 mins w/Zach
Thursday
am-14 miles 1:27 easy progression run
pm-3 miles
Friday
pm-wo ,2k, 3x1k, 2k, 1k with 200 jog rest 5:50 mile before to help Colleen (6:05,3:05, 3:03, 3:04, 6:00, 2:52) w/up-3 c/down 3 Total 13
Saturday
am-91 mins at Rail Trail first 40 with Colleen
Sunday
off Achilles really tight
Total-80 miles
Oct3-9
Monday
pm-10 miles
Tuesday
pm-wo 2xmile 4x800 with 90 sec rest (4:46,4:44,2:18,2:20,2:19,2:18)
w/up-4 w/down-3 Total 12
Wednesday
am-9 miles
pm- 6 miles
Thursday
am-12 miles with last 2 fartlek in 10:21 (5:18, 5:03)
Friday
am-8 miles
pm- 5 miles
Saturday
am-5 miles
pm- 9 miles
Sunday
am-BAA Half-(Used as a long Tempo) Wanted to avg 5:25-5:30 1:20.06 w/up 2 c/down-2
Total-93 miles
The BAA Half didn't go as planned. I was running right under 5:30 pace at 8 miles. Then I decided it would be a good idea to take a gu w/water since it was starting to get hot out. Ive never run this long and had no idea what to expect. Well within half a mile I got the worst side stitch ive ever had and had to jog the last 4 miles while stopping 5 or 6 times becuase it hurt so bad. Im not sure if this was because of the gu but i have a feeling it might be. Either way im still happy with this run b/c my goal was to just get in a solid tempo effort and a long run. I did both and felt pretty good running under 5:30 pace for 8 miles which is the longest tempo run ive done in almost a year. So its nothing great but where im at right now this fall and my goals for the spring im happy with it.
I would also like to say thanks to the BAA for putting on such a great event. This was my first experience with anything over 10k and I really enjoyed it. I dont think I will be running another half for a while but I still had a great time
Thanks for reading,
Tim
Thursday, October 13, 2011
Sunday, September 11, 2011
Sept 5-11
Monday
am-12 miles at Umass Amherst 85 mins
pm-3+ miles with Colleen at Umass
Tuesday
am-off
pm- Workout with uml guys Goal 3xmile in 5 w/ rest mile in 5:45 on road
4:57,5:35,4:57,5:25,2:24
w/up-3 c/down 3
Wednesday
am- 8+ in Auburn 60 minutes
pm-6+ at Umass puffers trail 45 minutes
Thursday
am-13 miles at UML trails + strides
pm- 4 miles with Zach along river
Friday
am- 5+ in Auburn 40 minutes
pm- 4+ in Auburn with Colleen
5x200 strides + drills
Saturday
am- Race Canal Diggers 5k 15:50 (4:54,5:12,4:58)
w/up 4 c/down-6 with joseph for part and then a few of the cms guys
pm-6 miles with colleen. Helped her with last part of her workout.
+ drills & core
Sunday
am-14+ with Colleen at Rail Trail 1:47 minutes followed by ice bath in the river.
Total-101
First off I would like to apologize for not updating this blog in months. I was hurt for a while and had no want to update this. I started getting healthy and wanted to update this but I was just having a really good summer and enjoying the good times and people I was with. I plan to update this weekly again.
This was a solid week for me. It doesn't look like a whole lot with the wo and race but just being healthy is a huge priority for me right now. I just want to stay healthy and get a huge base under me this fall with a few races. Im not putting a huge emphasis into this xc season and racing fast other than mayors cup and new england 10k (which I want to run well for myself but also the BAA since they support my running) With that said it felt good to get out there and workout in general but with the uml guys as well.
Hope everyone is still following and running well,
Tim
am-12 miles at Umass Amherst 85 mins
pm-3+ miles with Colleen at Umass
Tuesday
am-off
pm- Workout with uml guys Goal 3xmile in 5 w/ rest mile in 5:45 on road
4:57,5:35,4:57,5:25,2:24
w/up-3 c/down 3
Wednesday
am- 8+ in Auburn 60 minutes
pm-6+ at Umass puffers trail 45 minutes
Thursday
am-13 miles at UML trails + strides
pm- 4 miles with Zach along river
Friday
am- 5+ in Auburn 40 minutes
pm- 4+ in Auburn with Colleen
5x200 strides + drills
Saturday
am- Race Canal Diggers 5k 15:50 (4:54,5:12,4:58)
w/up 4 c/down-6 with joseph for part and then a few of the cms guys
pm-6 miles with colleen. Helped her with last part of her workout.
+ drills & core
Sunday
am-14+ with Colleen at Rail Trail 1:47 minutes followed by ice bath in the river.
Total-101
First off I would like to apologize for not updating this blog in months. I was hurt for a while and had no want to update this. I started getting healthy and wanted to update this but I was just having a really good summer and enjoying the good times and people I was with. I plan to update this weekly again.
This was a solid week for me. It doesn't look like a whole lot with the wo and race but just being healthy is a huge priority for me right now. I just want to stay healthy and get a huge base under me this fall with a few races. Im not putting a huge emphasis into this xc season and racing fast other than mayors cup and new england 10k (which I want to run well for myself but also the BAA since they support my running) With that said it felt good to get out there and workout in general but with the uml guys as well.
Hope everyone is still following and running well,
Tim
Monday, April 4, 2011
March 21- April 3 uh ohhhh
March 21-27
Monday
am-off
pm-8 miles 47 minutes
Tuesday
am- 5 miles
pm- 12x400 with 100 jog rest. only did 9 avg 66-70 on them
w/up 3 c/down-3
abs + push ups
Wednesday
am-off
pm- 11 miles + push ups and abs
Thursday
am-off
pm- 12 miles + strides
Friday
off had to work 8-7
Saturday
am-10 miles 61 minutes + 10 x hurdles 10x water pit (used a box in weight room)
sunday
am-wo 6 miles at 5:00-5:10 pace helping ruben with his 3x5 miles workout.
w/up-4 c/down-3
pm- 20 minutes
Total- 75 miles
March 28-April 3
Monday
am-5 miles
pm-12 miles + drills and strides
Tuesday
am-5 miles
pm- wo 8x400 over hurdles avg 68-69 with 2 minutes rest
w/up-3 c/down-3
Wednesday
am-5 miles
pm-8 miles + drills, strides, hurdles, core and push ups
Thursday
am-5 miles
pm-8 miles + drills, strides, hurdles, and 2 water pits
Friday
am-3 mile shakeout
pm-Sam Howell Invite @ Princeton 3ksc-9:34
w/up-3 c/down-7
Saturday
am- 10 miles + drills
pm-3 miles
Sunday
am-7 miles (with walking bc knee hurt so bad)
Total- 93 miles
The last 2 weeks have been very good. I have been feeling much better with the mileage and workouts are starting to come around. The race at Princeton was just a rust buster. I have never been known for running a fast first steeple (with the exception of last year but only b/c I was so sharpe from indoor nationals the week before). My fastest opener was from 2 years ago at the spring break Miami Invite when I ran 9:33. So after the race looking at the time of 9:34 i was happy with the effort. Not to mention my last "real" race was club nationals in December. So with all that said the time is awful but I was very pleased with it. Saturday we woke up early to get our run in before leaving for home. I got in 10 miles and had a slight pain in my knee but figured it was because I raced the night before. Sunday I woke up and planned on going 2 hours. 1 mile in and I already have a pain in my knee. I think its just a pain im a distance runner it will go away. 3 miles later its getting worse so I decide to take the first turn back and only do 7 miles. On the way back I had to the stop a bunch of times and walk because the pain is so bad. I get home and ice the knee but the pain still wont go away. If I move my knee at all it kills. I had trouble sleeping because if I bent my knee at all it would hurt. I woke up this morning and it is still hurting. I had the same thing happen in hs and it was my mcl which put me out for about a month. I really hope thats not the case but im taking the next few days off and seeing my doctor tomorrow. Hopefully its not my mcl and its only somehting minor. I will keep you all updated when I find out whats wrong.
Thanks for reading,
Tim
Monday
am-off
pm-8 miles 47 minutes
Tuesday
am- 5 miles
pm- 12x400 with 100 jog rest. only did 9 avg 66-70 on them
w/up 3 c/down-3
abs + push ups
Wednesday
am-off
pm- 11 miles + push ups and abs
Thursday
am-off
pm- 12 miles + strides
Friday
off had to work 8-7
Saturday
am-10 miles 61 minutes + 10 x hurdles 10x water pit (used a box in weight room)
sunday
am-wo 6 miles at 5:00-5:10 pace helping ruben with his 3x5 miles workout.
w/up-4 c/down-3
pm- 20 minutes
Total- 75 miles
March 28-April 3
Monday
am-5 miles
pm-12 miles + drills and strides
Tuesday
am-5 miles
pm- wo 8x400 over hurdles avg 68-69 with 2 minutes rest
w/up-3 c/down-3
Wednesday
am-5 miles
pm-8 miles + drills, strides, hurdles, core and push ups
Thursday
am-5 miles
pm-8 miles + drills, strides, hurdles, and 2 water pits
Friday
am-3 mile shakeout
pm-Sam Howell Invite @ Princeton 3ksc-9:34
w/up-3 c/down-7
Saturday
am- 10 miles + drills
pm-3 miles
Sunday
am-7 miles (with walking bc knee hurt so bad)
Total- 93 miles
The last 2 weeks have been very good. I have been feeling much better with the mileage and workouts are starting to come around. The race at Princeton was just a rust buster. I have never been known for running a fast first steeple (with the exception of last year but only b/c I was so sharpe from indoor nationals the week before). My fastest opener was from 2 years ago at the spring break Miami Invite when I ran 9:33. So after the race looking at the time of 9:34 i was happy with the effort. Not to mention my last "real" race was club nationals in December. So with all that said the time is awful but I was very pleased with it. Saturday we woke up early to get our run in before leaving for home. I got in 10 miles and had a slight pain in my knee but figured it was because I raced the night before. Sunday I woke up and planned on going 2 hours. 1 mile in and I already have a pain in my knee. I think its just a pain im a distance runner it will go away. 3 miles later its getting worse so I decide to take the first turn back and only do 7 miles. On the way back I had to the stop a bunch of times and walk because the pain is so bad. I get home and ice the knee but the pain still wont go away. If I move my knee at all it kills. I had trouble sleeping because if I bent my knee at all it would hurt. I woke up this morning and it is still hurting. I had the same thing happen in hs and it was my mcl which put me out for about a month. I really hope thats not the case but im taking the next few days off and seeing my doctor tomorrow. Hopefully its not my mcl and its only somehting minor. I will keep you all updated when I find out whats wrong.
Thanks for reading,
Tim
Friday, March 25, 2011
Feb 28- Mar 20
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
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
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
Monday, February 21, 2011
Jan 24-Feb 20
Jan 24-30
M-am 12 on treadmill
pm 5 miles on treadmill
T-am 5 miles
pm-12 miles. Attempted workout but I was still coughing and couldn't do more than one repeat.
W- off (body feels awful)
T-off
F-5 miles very easy
S-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.
S-17 miles with 10 mile tempo- 54:30 Fetl very good and relaxed again
Tot-65
Jan 31- Feb 6
M-am-7 very easy
pm- 6 miles on treadmill
T-am-75 minutes in blizzard. + drills and strides. 15x over hurdle.
pm-5 miles on treadmill + core and strides
W- am-8 miles easy
pm -6 miles + strides
T-Off (body completely shut down again. I felt like I had the flu.)
F-off
S-off
S-off
Total- 42
Feb 7-13
M am- 40 mintues + push ups
T am-5 miles on treadmill
pm- 5 miles on treadmill
W am-off
pm-10 minutes bike 6 miles on treadmill in 33:40 + core and push ups
T am-15 minutes bike + 9 miles
F am- off
pm-7 miles hard + 5 min planks and push ups
S am-8 miles
pm-6 miles
S-am off
pm-9 miles
Total-62 miles
Feb 14-20
M- am-off
pm-10 miles 60:25 + 5 min planks and push ups
T- am-off
pm-10 miles 64:21 with a few 400m strides + 6 min abs and push ups
W- am- 5 miles
pm-8 miles + 5 min planks and push ups
T- am- 9 miles + strides
F- am-8 miles + strides
pm-5 miles + core and push ups
S- am-8 miles on treadmill + strides 5 min planks and push up
pm-6 miles
S- am 4 mile shake out
pm- USATF New England 5k- Felt relaxed and very easy through 3k then my body was exhausted.
Total- 78
As Ive said before this has been a very frustrating 7 weeks. I can usually handle just miles when Im sick, so thats what ive been trying to do. Obviously this time my body was able to hand that which is why I had so many off days in a row. Its very annoying that im missing a huge chunk of my training right now but I just keep thinking positive knowing that I have put in so much work over the last 5 years and a huge base this fall that I will be fine come the spring time. I will just have to do everything right over the next couple of months. At this point there is no room to mess around. I need to take every step of running very serious and do all the little things I hate doing. (for me this is just getting in the gym and doing core, strethcing more, rolling my legs out, taking is easy or rest when my body seems tired.) Another thing that I have been working very hard on lately is what im eating. I have been doing very well for myself lately with eating healthy. So in a way me being sick is giving me the oppurtunity to work on all the little things I always take for granted.
I spoke with my teammate David Chorney at the meet yesterday after his mile. He has made big steps this fall and indoor season. David is also running the 3ksc outdoors for the BAA. He ran close to 9 flat last outdoors and is in the same boat as me when it come to wanting the us standard. So it got me really excited talking to him about races and training for outdoors. Im looking forward the nice weather and working out with Dave. I have never had a training partner when it comes to the 3ksc so I think it will really help both of us to improve and strive to run fast.
Cheers all,
Tim
M-am 12 on treadmill
pm 5 miles on treadmill
T-am 5 miles
pm-12 miles. Attempted workout but I was still coughing and couldn't do more than one repeat.
W- off (body feels awful)
T-off
F-5 miles very easy
S-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.
S-17 miles with 10 mile tempo- 54:30 Fetl very good and relaxed again
Tot-65
Jan 31- Feb 6
M-am-7 very easy
pm- 6 miles on treadmill
T-am-75 minutes in blizzard. + drills and strides. 15x over hurdle.
pm-5 miles on treadmill + core and strides
W- am-8 miles easy
pm -6 miles + strides
T-Off (body completely shut down again. I felt like I had the flu.)
F-off
S-off
S-off
Total- 42
Feb 7-13
M am- 40 mintues + push ups
T am-5 miles on treadmill
pm- 5 miles on treadmill
W am-off
pm-10 minutes bike 6 miles on treadmill in 33:40 + core and push ups
T am-15 minutes bike + 9 miles
F am- off
pm-7 miles hard + 5 min planks and push ups
S am-8 miles
pm-6 miles
S-am off
pm-9 miles
Total-62 miles
Feb 14-20
M- am-off
pm-10 miles 60:25 + 5 min planks and push ups
T- am-off
pm-10 miles 64:21 with a few 400m strides + 6 min abs and push ups
W- am- 5 miles
pm-8 miles + 5 min planks and push ups
T- am- 9 miles + strides
F- am-8 miles + strides
pm-5 miles + core and push ups
S- am-8 miles on treadmill + strides 5 min planks and push up
pm-6 miles
S- am 4 mile shake out
pm- USATF New England 5k- Felt relaxed and very easy through 3k then my body was exhausted.
Total- 78
As Ive said before this has been a very frustrating 7 weeks. I can usually handle just miles when Im sick, so thats what ive been trying to do. Obviously this time my body was able to hand that which is why I had so many off days in a row. Its very annoying that im missing a huge chunk of my training right now but I just keep thinking positive knowing that I have put in so much work over the last 5 years and a huge base this fall that I will be fine come the spring time. I will just have to do everything right over the next couple of months. At this point there is no room to mess around. I need to take every step of running very serious and do all the little things I hate doing. (for me this is just getting in the gym and doing core, strethcing more, rolling my legs out, taking is easy or rest when my body seems tired.) Another thing that I have been working very hard on lately is what im eating. I have been doing very well for myself lately with eating healthy. So in a way me being sick is giving me the oppurtunity to work on all the little things I always take for granted.
I spoke with my teammate David Chorney at the meet yesterday after his mile. He has made big steps this fall and indoor season. David is also running the 3ksc outdoors for the BAA. He ran close to 9 flat last outdoors and is in the same boat as me when it come to wanting the us standard. So it got me really excited talking to him about races and training for outdoors. Im looking forward the nice weather and working out with Dave. I have never had a training partner when it comes to the 3ksc so I think it will really help both of us to improve and strive to run fast.
Cheers all,
Tim
Thursday, February 10, 2011
Indoor no more
Well the other day I found out why I have been sick and coughing for the last 6 weeks. I have whooping cough. So this has essentially put my indoor season to an end before it every really got started. I tried to race a few early season races with one very poor performance, and two dnf's. I knew going into all the races that I was sick and shouldn't be racing, but part of me was nervous. I thought that if I didn't race indoors and run fast then my outdoor season was going to struggle and I wouldn't hit the A standard for US Nationals in the 3ksc. The reason for that was because I had planned to get a lot of my speed work and shorter races in during the winter time. To have a few months were I was running 110 miles a week but still getting in really fast races and workouts. So not having an indoor season really ruined my plans. With all that being said I got to the point were my body was just to run down and tired because I was trying to workout and race when I should be taking time off or running easy miles. So I had a stretch of some very good days and high miles, but at the same time I had times were I didn't run for a few days because I was just to tired and felt like crap. I finally realized that I just needed to take it easy on my body and rest it up. It finally clicked in my head that if I miss a few workouts and miles now I will still be fine come outdoors.
So now that I have sat down and realized what my body needs right now and what it cant do. I have decided that I will take it as easy as my body needs for the next few weeks to get healthy. I will start slowly getting back into workouts and miles. I have a few big meets in April (Princeton Invite, Mt. Sac, and Penn Relays) I have decided that I will use The first Princeton meet as a tune up to just get the rust out of my legs in the steeplechase ( If i run fast great but for those who have never run a 3ksc before, you should know the first one is always rough getting back into form) Then at Mt.Sac and Penn Relays I will really go after the A standard of sub 8:46. If I get the time I need then I will get ready to go for nationals. If I dont then I will get ready over May to make another go at it during late May and early June and some high performance meets.
I will update you all with the last couple of weeks training (or lack there of) soon. It just frustrates me when I have to write about off days or missing workouts when I know I should be runing fast if I was healthy.
Wish every one else the best and to stay healthy the rest of indoors
Tim
So now that I have sat down and realized what my body needs right now and what it cant do. I have decided that I will take it as easy as my body needs for the next few weeks to get healthy. I will start slowly getting back into workouts and miles. I have a few big meets in April (Princeton Invite, Mt. Sac, and Penn Relays) I have decided that I will use The first Princeton meet as a tune up to just get the rust out of my legs in the steeplechase ( If i run fast great but for those who have never run a 3ksc before, you should know the first one is always rough getting back into form) Then at Mt.Sac and Penn Relays I will really go after the A standard of sub 8:46. If I get the time I need then I will get ready to go for nationals. If I dont then I will get ready over May to make another go at it during late May and early June and some high performance meets.
I will update you all with the last couple of weeks training (or lack there of) soon. It just frustrates me when I have to write about off days or missing workouts when I know I should be runing fast if I was healthy.
Wish every one else the best and to stay healthy the rest of indoors
Tim
Monday, January 24, 2011
I just want to get Healthy
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
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
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
Wednesday, December 8, 2010
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
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
Sunday, December 5, 2010
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.
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.
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.
Monday, November 15, 2010
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
I am very happy with this week other than the news from the doctors. I am very pleased with my workout on Saturday. I have been struggling a lot with the faster stuff. This was the first time I actually felt comfortable doing the quicker stuff and didn't feel like I was going all out. It also felt really nice to go home for a day and take an off day and just relax.
Thanks all
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
I am very happy with this week other than the news from the doctors. I am very pleased with my workout on Saturday. I have been struggling a lot with the faster stuff. This was the first time I actually felt comfortable doing the quicker stuff and didn't feel like I was going all out. It also felt really nice to go home for a day and take an off day and just relax.
Thanks all
Friday, November 12, 2010
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.
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.
Sunday, October 31, 2010
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 toatl- 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
Thanks all
Tim
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 toatl- 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
Thanks all
Tim
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
This was a very good week of training for me. I got in a solid workout and a pb for Franklin Park. Which is great because im running more miles than ever and I have yet to start doing shorter faster workouts which gives me a lot of confidence going into the 10k and club nats.
The race went about as good as I think it could have gone for me right now. Going into the race I was nervous because my training has been going well and I think im in the best shape of my life right now, but that being said I havent been doing anything really fast. I have just been working on my strength. So going into the race I was going to be happy with anything under 25:15. Gary and I had talked and figured it would be best if i stayed relaxed as possible the first mile. Which for me was hard because I usually like to get out hard. So I stayed controlled and relaxed through the first mile in 4:47 or so. The second mile I started to move around a good amount of people but didn't feel like I was pressing to hard. I hit 2 miles in about 9:50 which is good because the 2nd mile has the hill. The third mile I felt like i started moving up well and getting into a good rhythm and was running with 2 or 3 other baa guys which really helped. I hit 5k in about 15:35 and still felt very relaxed. The 4th mile I for some reason got to relaxed and instead of moving around people I just settled in to much. I hit 4 miles at 20:10 or so. There I started to really push it as I knew i settled way to much in the wilderness. I got up bear cage feeling great which was great because I usually struggle up it the second time. I used the down hill a bit and really got my stride going the last 800. I finished in 24:52 with my last mile in 4:42( its a little short because its an 8k but still gives me confidence) As a whole I am very happy with the race and I think that usatf new england 10k on nov 7th will go even better.
As a team we won with 5 in the top 15 or 16.
Thanks for reading
Tim
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
This was a very good week of training for me. I got in a solid workout and a pb for Franklin Park. Which is great because im running more miles than ever and I have yet to start doing shorter faster workouts which gives me a lot of confidence going into the 10k and club nats.
The race went about as good as I think it could have gone for me right now. Going into the race I was nervous because my training has been going well and I think im in the best shape of my life right now, but that being said I havent been doing anything really fast. I have just been working on my strength. So going into the race I was going to be happy with anything under 25:15. Gary and I had talked and figured it would be best if i stayed relaxed as possible the first mile. Which for me was hard because I usually like to get out hard. So I stayed controlled and relaxed through the first mile in 4:47 or so. The second mile I started to move around a good amount of people but didn't feel like I was pressing to hard. I hit 2 miles in about 9:50 which is good because the 2nd mile has the hill. The third mile I felt like i started moving up well and getting into a good rhythm and was running with 2 or 3 other baa guys which really helped. I hit 5k in about 15:35 and still felt very relaxed. The 4th mile I for some reason got to relaxed and instead of moving around people I just settled in to much. I hit 4 miles at 20:10 or so. There I started to really push it as I knew i settled way to much in the wilderness. I got up bear cage feeling great which was great because I usually struggle up it the second time. I used the down hill a bit and really got my stride going the last 800. I finished in 24:52 with my last mile in 4:42( its a little short because its an 8k but still gives me confidence) As a whole I am very happy with the race and I think that usatf new england 10k on nov 7th will go even better.
As a team we won with 5 in the top 15 or 16.
Thanks for reading
Tim
Tuesday, October 19, 2010
Week 15(Oct 11-17)
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.
Hope training is going well for everybody. Comment and let me know how your week of training was and what your racing schedule looks like....
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.
Hope training is going well for everybody. Comment and let me know how your week of training was and what your racing schedule looks like....
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