April 30 to May 6
Monday AM woods 9 easy, 56:30, strides after tot. 10
PM 5+ shakeout w/ shannon tot. 5
xt 2 sets hamstring stuff
Tuesday AM woods 10, 1:08:33 then finish with a mile on the track around goal marathon
pace, 4:56, tot. 11
PM woods 6 shakeout w/ uml guys 42:53 tot. 6
Wednesday AM w/up strides 5k on track 15:08, (splits 3:01, 5:59, 9:01, 12:06), 3 mins rest
3x1k w/ 400 rest, 3:00, 3;01, 3;01 cool down tot. 12
Thursday AM woods 9 easy, 1;05:38, drills after tot. 9
PM 6 on tewks trails solo shakeout, 45:18 tot. 6
xt drills and 2 sets full hamstring stuff
Friday noon 5+ w/ gary into 10k on track at roughly 95% marathon goal pace, 32:44, paces
varied a little largely because it was a little windy and I was trying to keep it easy so I
started slow, splits(3:17,3:17,3:17,3:16,3:14,3;14,3:12,3:14,(26:06 at 8k),3:14,3:13. tota
time 1:11:01 tot. 11+
Saturday woods 9 solo, 59:36, easy tot. 9
spent the whole day at uml conference meet on my feet so decided to drop the pm run
Sunday PM w/up strides race USATF-NE 5k road champs in westford. moderatly hilly course
1st place 14:50, (John Mortimer 2nd), splits 4:46 down hill, 9:26(rolling hills), uphill
last mile cool down tot. 11
Summery, 96 miles for the week. super happy with the overall quality of the week and with the race I felt very controlled throughout and had a good time. the workout wasn't great but not bad either, sneaking in the second tempo was nice too.
April 23 to 29
Monday AM woods 10 easy, 1:09:54 tot. 10
PM trail/rd. 5 w/ shannon 41:24 tot. 5
xt 1 set hamstring stuff
Tuesday PM woods 10 solo, 1;06:52 tot. 10
Wednesday AM woods 5 solo, 34:37 tot. 5
drive to philly
PM river walk 5 w/uml guys and nikki, 35;04 tot. 5
Thursday AM river walk 5, 34:37 tot. 5
PM w/up, race penn 5k, 14:37, finished well back in the teens, happy with this, ran safe and steady, 4:42,9:23,14:03, cool down tot. 10
Friday AM river walk 10, solo, in absolutly pouring rain, tot. 10
PM drive back from philly
Saturday 12 in tewks on trails, 1;20 tot. 12
Sunday AM 21 on rd. and trails in tewks, 2:01:11, felt great really ripped this one, tot. 21
Summery 93 miles this week, happy with the race considering and thrilled with the long run.
April 16 to 22
Monday easy 7 w/ shannon in tewks, still have cold, 52:25 tot. 7
Tuesday trail 12, 1:13:49, good pace in tewks, tot. 13
Wednesday woods 12, 1:25:09, solo, easy tot. 12
Thursday 3 w/up strides stretching, 5k on dracut track in 15:10, splits(3:01,6:01,9;03,12;06,15;10) 4 cool down tot. 11
Friday 3PM woods 10 solo, easy, 1:09;26 tot. 10
6PM 5 w/ shannon in tewks, 40:19 tot. 5
Saturday off cough cold still/back
Sunday 12, 1;15:31, in tewks, tot. 12
summery 69 miles, cold is a pain in the ass and keeps me nervous
April 9 to 15
Monday AM 10, 5 w/ gary, 38:05, solo duffy 5, 31:31 tot. 10
PM woods 5, 37:22 tot. 5
tuesday aM w/up 3k, 9:01, 3mins rest, 2k, 6:04, 3 mins rest, 1k, 3;01, 400 rest(1:50), 1k, 3:01 400rest, 1:50, 2k, 6:04 cool down tot. 14
Wednesday woods 8, solo easy, 54:45, tot. 8
pm fly to mnt. sac relays
Thursday PM 1:34:46, mostly trail, tot. 14
Friday AM rd. and trail , 1:16:20, tot. 11
PM 20 mins w/ nikki(on her warm down) and shannon tot. 2.5
Saturday AM 12+ solo, hilly, 1:21:40 tot. 12
PM fly back to mass.
Sunday off a bit of a cough and very nervous about it bringing back mono.
summery 77 miles for the week, good week but the small cold I picked up flying has me worried.
April 2 to 8
Monday woods 10 solo easy, 1;07:24, woods sloppy tot. 10
got ART
Tuesday AM woods 5 solo, 38;07 tot. 5
PM woods 10 w/uml guys, 1:11:51 tot. 10
Wednesday w/up, 8x1k w/ 2mins rest, avg. 3:01, fastest 3:00, slowest 3:02, cool down this was very very hard tot. 11
Thursday methuen rd. 10 solo, very easy, 1:08:46 tot. 10
Friday AM 10++ over light snow in tewksbury, 1:15:07 tot. 10++
PM 5+ w/ shannon, 46;03, hurt foot a bit right at end tot. 5
Saturday AM woods and rd. 5 w/ shannon, foot tender but ok, tot. 5
Sunday AM 15 in tewksbury, mostly trail, 1;35:25, felt much much better, like a runner tot. 15
summery 82 miles for the week. The foot is ok, was a bit worrying at first.
March 26 to April 1
Monday lake rd. 10, w/ uml kids and Nikki, 1:13:17, legs shitty, no surprise there tot. 10
Tuesday AM 12, woods 5 w/ gary, 39:21, then rd. 7 solo, 46:49, (1:26:11 total time) tot. 12
PM 5 shakeout w/ shannon in tewksbury, 46:34 tot. 5
XT full group of hamstring exercises, 15mins
Wednesday Methuen rd. 10, 1:05:24, solo, tot. 10
Thursday 12, woods 7 w/gary, 50:28, duffy morning 5 solo, 33:00, (total 1:23:28) tot. 12
XT full group of hamstring exercises 2 sets, 30 mins
Friday 10, woods 5, w/gary 37:26, duffy 5 solo, 32:15 tot. 10
XT full group of hamstring stuff 2 sets
Saturday 20k on tewksbury xc course, 1:24:47,tot. 12+
Sunday 13 in tilton nh, very hill, 1:26:32 tot. 13
summery 84 miles for the week.
March 19 to 25
Monday methuen rd. 10, no time forgot watch tot. 10
Tuesday Methuen rd. 13, 1:23:36 tot. 13
Wednesday lake rd. 10 w/ uml guys 1:11:36, legs crumby tot. 10
Thursday Methuen rd. 13, no time again, drills after tot. 13
Friday Methuen rd. 10, w/ uml guys, 1:07:27 tot. 10
Saturday Lake rd. 10 easy w/uml guys, 1:09:52 tot. 10
Sunday w/up 20 mins did some strides raced, sorta, Irish feet are running 5 mile (Lowell), finished 3rd in 25:11, (John Mortimer 1st, Justin Lutz 2nd) 20 min cool down tot. 11
Summery 76 miles for the week. Raced a whole lot better than I thought I would but there is still one hell of a long way to go.
March 12 to 18
monday 10, 67minutes w/uml guys, 4 strides after tot. 10
tuesday Trail 9+, 1:01:53 w/uml guys tot. 9
Wednesday trail 9-, 58:54, w/ uml guys tot. 9
Thursday trail 12 easy w/uml guys, 1:22:34 tot. 12
Friday rd./greenway/trail 9, 1:04:06 tot. 9
Saturday trail 12 easy w/ rex and jack 1:18:40 tot. 12
Sunday off drive home from n.c.
summery 61 miles for the week
March 5 to 11
Monday duffy morning 5(32:43) with a little add on, 35:41 tot. 5.5
Tuesday treadmill 5, (33:40) tot. 5
Wednesday treadmill 5, (33:19) tot. 5
thursday off rest
Friday off worked all day didn't want to push it
Saturday off same as friday
Sunday off drove to North Corolina with umass lowell track teams
off with mono January 29 to March 4
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