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