ok so i'm moving my blog again this time to trackshark.com. I'm going to do a full post for it tomorrow for that site but i'm not sure how long it will take to get up so i'll put this past week up below(no quotes or extra's though) and a full post on trackshark. thanks for checking in and I hope that this trackshark thing will workout, if not I'll be back here at a later date I guess.
training July 23 to 29
Monday AM got ART and chiro adjustment
PM rd. 20 at roughly 80% marathon pace, first 10, w/ garcia on methuen road loop and second 10 on lake loop 10 solo, 1:56:28, hamstring was bad need to see someone better about this tot. 20
Tuesday AM 9 solo at mines falls, easy, 59:11 tot. 9
PM 8 shakeout w/ shannon at mines falls, started w/ uml crew tot. 8
XT 2x50m springing, 2x50m bounding, 5x50m str. leg bounding after shakeout
Wednesday AM 3 w/up 20k on tewks track at bit faster then 90% mp, 1:07:38 (34:00 at 10k),
it was pretty warm out, 1 and a half miles w/down tot. 17
2PM 19min w/up 12x15 second hills at christian hill in lowell, 19 min w/down tot. 8
6pm 5+ shakeout w/ shannon on tewks trails tot. 5
Thursday AM rd. and trail 9 solo in tewks, 1:01:02 tot. 9
PM duff 5 w/ gary, 36:22, bunch of bounding stuff, duff 5 solo, 34:45 tot. 10
XT 2x70 m springing, 2x70m bounding, 5x70m str. leg bounding, 2x hill springing,
2x hill bounding
Friday AM rd. and trail 9 in tewks solo, 1:01:24, tot. 9
PM trail 10 shake in tewks, first 5 w/ shannon, 1:20:54 tot. 10
Saturday AM workout in Keene, nh w/ Mark Miller, josh ferenc, w/up w/ Mary Proulx, shannon and Mary's coach who I thought was named chris anderson?? but shannon says was named eric something so did not do a good job on that. w/up little less then 3 miles did strides and a 200 in 35 to loosen up then did threshold on the track alt leads between me josh and mark every 800m josh stayed up just past 2 miles, mark stayed up till he kicked by me w/ 1 lap to 8k which is how far he wanted to go, he ran a bit under 24:00, I went 10k in 30:05.8 josh and mark jumped back in w/ 800 to go, mark stayed in 400, josh the full 800 splits(3:00.3, 6:00.3(3:00.0), 8:59.4(2:59.4), 12:01.8(3:02.4), 15:01.9(3:00.2), 18:03.4(3:01.5), 21:02.8(2:59.4), 24:03.2(3:00.4), 27:06.2(3:03.0), 30:05.8(2:59.6)) rained pretty good the whole time, we ran on the monadnock hs track, very new very nice, honestly felt pretty good through 8k but like shit after that. i'm happy with the workout but not thrilled. 27:28 c/down tot. 12+
PM in keene still, little less then 3 w/up, 15x13 second hills, little less then 3 c/down(w/up and c/down w/ mark miller) 1:00:24 total running time tot.8-
Sunday AM rd. and trail 27 easy in tewks, 3:03:05, took water because it was warm (84) and a bit humid, tot. 27
PM rd. 5+ shakeout, first 3 w/ shannon (43:47) tot. 5
Summary 157 miles for the week, good week, got lucky on the weather for the most part, got 3 good efforts and a lot of real good muscular work for the legs. I'm worried about that during the 20k tempo I never breathed heavy at all felt great from the waist up but man after 12 or 13k my legs were heavy as hell and just exhausted. ok see you at trackshark.com
Sunday, July 29, 2007
Tuesday, July 24, 2007
Training July 16 to 22
Monday noon, rd. 9+ in lowell solo easy, 1:03:27 tot. 9
PM rd. and trail 10 shakeout in tewks, 1:19:42 tot. 10
Tuesday AM 3 w/up strides w/o on tewks track, 12k alternating 1k faster 1k slower really went
pretty bad still tired from last workout( 3:05.7,3:29.4,3:02.8, 3:31.5, 3:02.6,
3:33.0,3:05.7, 3:40.8, 3:04.3, 3:39.4, 3:03.8, 3:39.5) 39:58.6 for 12k, 3 mile
c/down tot. 13
PM at mines falls, 27:45 w/up with shannon, 23x9 second hills, very steep, walk/jog
down rest, for the first half, second half I need 10 extra seconds or so to get heart
rate to 120 bpm. overall good go, 16:34 c/down w/shannon tot. 8
Wednesday AM rd.9+ in lowell easy solo, 1;05:25 tot. 9+
PM trail 10 shakeout in tewks, first 5 w/ shannon rest solo, 1:21:45, tot. 10+
Thursday AM 3 w/up strides, 15x300m at dracut track, rest 53 to 58 seconds jogging, (49.2,
48.3, 48.8, 48.8, 48.9, 49.0, 48.8, 48.0, 48.2, 49.2, 48.8, 48.4, 48.4, 48.6, 48.4) 3+
c/down tot. 10+
PM 9 easy shakeout in tewks solo, 1:12:28 tot. 9
Friday AM rd. and trail 9 in tewks easy, 1:00:52 tot. 9
PM 10 shakeout in tewks, 1:19:04, half drills and 4xstraight leg bounds after tot. 10
XT half drills and 4x straight leg bounds
Saturday AM 3+ w/up strides, 4x3k on tewks track, breezy,solo, (9:20.3) 2:58 rest (9:09.5)
2:59 rest (9;00.7) 2:59 rest (8:58.6) 3 c/down tot. 14++
PM at mines falls, 28:31 w/up w/ shannon, 25 x9 second hills, went real well, actually
dipped under 9 a couple of times and the recovery's were real quick, 17:40 c/down
w/ shannon tot. 8
Sunday AM 1:00:22 on trails in tewks, easy 9, solo, sprining bounding ect.. after tot. 9
PM rd. and trail solo shakeout in tewks, 1:20;17, tot. 10
XT 2 sets springing on the flat, 2 sets bounding on the flat and 4 sets of straight leg
bounds
Summary 138 miles for week, good week not great workouts but good enough.
Quote of the week "Don't do what you want. Do what you don't want. Do what you're trained not to want. Do the things that scare you the most." Chuck Palahniuk, Invisible Monsters, 1999 US writer (1962 - )
PM rd. and trail 10 shakeout in tewks, 1:19:42 tot. 10
Tuesday AM 3 w/up strides w/o on tewks track, 12k alternating 1k faster 1k slower really went
pretty bad still tired from last workout( 3:05.7,3:29.4,3:02.8, 3:31.5, 3:02.6,
3:33.0,3:05.7, 3:40.8, 3:04.3, 3:39.4, 3:03.8, 3:39.5) 39:58.6 for 12k, 3 mile
c/down tot. 13
PM at mines falls, 27:45 w/up with shannon, 23x9 second hills, very steep, walk/jog
down rest, for the first half, second half I need 10 extra seconds or so to get heart
rate to 120 bpm. overall good go, 16:34 c/down w/shannon tot. 8
Wednesday AM rd.9+ in lowell easy solo, 1;05:25 tot. 9+
PM trail 10 shakeout in tewks, first 5 w/ shannon rest solo, 1:21:45, tot. 10+
Thursday AM 3 w/up strides, 15x300m at dracut track, rest 53 to 58 seconds jogging, (49.2,
48.3, 48.8, 48.8, 48.9, 49.0, 48.8, 48.0, 48.2, 49.2, 48.8, 48.4, 48.4, 48.6, 48.4) 3+
c/down tot. 10+
PM 9 easy shakeout in tewks solo, 1:12:28 tot. 9
Friday AM rd. and trail 9 in tewks easy, 1:00:52 tot. 9
PM 10 shakeout in tewks, 1:19:04, half drills and 4xstraight leg bounds after tot. 10
XT half drills and 4x straight leg bounds
Saturday AM 3+ w/up strides, 4x3k on tewks track, breezy,solo, (9:20.3) 2:58 rest (9:09.5)
2:59 rest (9;00.7) 2:59 rest (8:58.6) 3 c/down tot. 14++
PM at mines falls, 28:31 w/up w/ shannon, 25 x9 second hills, went real well, actually
dipped under 9 a couple of times and the recovery's were real quick, 17:40 c/down
w/ shannon tot. 8
Sunday AM 1:00:22 on trails in tewks, easy 9, solo, sprining bounding ect.. after tot. 9
PM rd. and trail solo shakeout in tewks, 1:20;17, tot. 10
XT 2 sets springing on the flat, 2 sets bounding on the flat and 4 sets of straight leg
bounds
Summary 138 miles for week, good week not great workouts but good enough.
Quote of the week "Don't do what you want. Do what you don't want. Do what you're trained not to want. Do the things that scare you the most." Chuck Palahniuk, Invisible Monsters, 1999 US writer (1962 - )
Tuesday, July 17, 2007
Training July 9 to 15
Monday AM 45:05 solo at Maudsley state park in the rain, great run, tot. 6+
PM 46:10 in tewks tot. 6
Got ART and chiro treatment done in am
Tuesday AM rd. 9+ solo, 1:02:57, tot. 9
PM rd. 8 shakeout solo, 59:57, still real sore from race tot. 8
Wednesday AM rd. 9+ solo, 1:03:08, full drills and straight leg bounds after tot.9
PM trail 10 shakeout in tewks, tot. 10
Thursday AM 26 solo and easy at mines falls, very hungry and thirsty, 2:58:16 tot. 26
Friday AM rd. 9+, 1:01:16, easy tot. 9
PM rd. 10 solo shakeout, full drills and straight leg bounds after tot. 10
Saturday AM at mines falls, 23:45 w/up, progression run, 8 loops (maybe 1500m each) 5:20,
5:10(10:30), 5:05(15:36), 4:52(20:28), 4:47(25:16), 4:43(29:59), 4:39(34:38),
4:34(39:13), 15:16 c/down great workout very happy with it and the loop i used, i
had two sharp turns and two light uphills and down hills exactly what I was lookin
for tot. 12
PM 10 shakeout in boston, mostly on boston common, 1:17:27, very repetitive tot. 10
Sunday AM rd. and trail 25 easy, 2:53:30, in tewks, very hot and I did get dehydrated I need to
find a way to take water even on some of these easy runs tot. 25
Summary 140 miles for the week 1 good workout, it took a lot to recover from the hills of utica but I was feeling better finally by friday I was happy with the workout on saturday it wasn't that fast but it was a great effort and I paced it right so that I was able to go a bit quicker on every one. I think that I'm pretty fit but not as fit as I had hoped if I had to guess i'm in about 1:04 half marathon shape on a perfectly flat course right now and I would struggle to run within 5% of that pace for the marathon so what this summer has to be about is getting into shape to run sub 60 at the new haven 20k(equal to a 1:03:20 half) which is a fair but not perfectly flat course. From there I can focus on being marathon ready and ready for the tough central park course for the trials.
Quote of the week "Make up your mind to act decidedly and take the consequences. No good is ever done in this world by hesitation." Thomas H. Huxley English biologist (1825 - 1895)
PM 46:10 in tewks tot. 6
Got ART and chiro treatment done in am
Tuesday AM rd. 9+ solo, 1:02:57, tot. 9
PM rd. 8 shakeout solo, 59:57, still real sore from race tot. 8
Wednesday AM rd. 9+ solo, 1:03:08, full drills and straight leg bounds after tot.9
PM trail 10 shakeout in tewks, tot. 10
Thursday AM 26 solo and easy at mines falls, very hungry and thirsty, 2:58:16 tot. 26
Friday AM rd. 9+, 1:01:16, easy tot. 9
PM rd. 10 solo shakeout, full drills and straight leg bounds after tot. 10
Saturday AM at mines falls, 23:45 w/up, progression run, 8 loops (maybe 1500m each) 5:20,
5:10(10:30), 5:05(15:36), 4:52(20:28), 4:47(25:16), 4:43(29:59), 4:39(34:38),
4:34(39:13), 15:16 c/down great workout very happy with it and the loop i used, i
had two sharp turns and two light uphills and down hills exactly what I was lookin
for tot. 12
PM 10 shakeout in boston, mostly on boston common, 1:17:27, very repetitive tot. 10
Sunday AM rd. and trail 25 easy, 2:53:30, in tewks, very hot and I did get dehydrated I need to
find a way to take water even on some of these easy runs tot. 25
Summary 140 miles for the week 1 good workout, it took a lot to recover from the hills of utica but I was feeling better finally by friday I was happy with the workout on saturday it wasn't that fast but it was a great effort and I paced it right so that I was able to go a bit quicker on every one. I think that I'm pretty fit but not as fit as I had hoped if I had to guess i'm in about 1:04 half marathon shape on a perfectly flat course right now and I would struggle to run within 5% of that pace for the marathon so what this summer has to be about is getting into shape to run sub 60 at the new haven 20k(equal to a 1:03:20 half) which is a fair but not perfectly flat course. From there I can focus on being marathon ready and ready for the tough central park course for the trials.
Quote of the week "Make up your mind to act decidedly and take the consequences. No good is ever done in this world by hesitation." Thomas H. Huxley English biologist (1825 - 1895)
Monday, July 9, 2007
training July 2 to 9
Monday PM rd. 9 easy w/ Gary, Ruben, Garcia, 1:01:26, strides after tot. 10
XT hamstring exercises
Tuesday AM 33:45 in Acton w/ Kara Haas tot. 4.5
PM 40:10 in tewksbury w/ shannon, drills after tot. 5 plus
XT full drills
Wednesday AM 3+ w/up strides ect.. race john carson 2 mile in chelmsford, 2nd place 9:05(Pat
Tarpy 1st, 8:50 cr) Dylan Wylkes 3rd, splits (2:12, 4:34, 6:46(2:12), 9:05(4:3
(2:19) happy with race over all its a tough little course I had hoped to run
under the cr of 8:57 but I think that was a bridge to far. 40 minute cool down
tot. 11
Thursday Noon 7 at mines falls easy 45:34 tot. 7
Friday AM 6+ easy miles in tewks solo, 45:12 tot. 6+
PM 32:50 easy in Utica Ny strides after tot. 5+
Saturday AM 39:47 easy in Utica, drills after tot. 5+
XT full drills
Sunday 4am 2 mile shakeout, 15:49 tot. 2
7am 20 min w/up strides ect.. race Utica Boilermaker 15k 13th place, 1st american
46:22, splits (5k15:36) (10k30:31) miles (5:01, 9:55(4:54), 15:00(5:05), 20:1
(5:14), 24:37(4:22), 29:25(4:47), 34:42(5:17), 39:31(4:49), 44:46(5:15), way
tougher course then I thought it would be, 19:39 c/down tot. 15
6pm 3+ shakeout w/shannon, 26:59 tot. 3
Summary 73 miles for the week, two good races. I really wanted to be top 10 at Boilermaker and I think I could have been if I had done more progression runs and been strong enough to really roll into the finish I didn't get passed over the last few miles but I didn't pass anyone either. The big thing is the boilermaker itself I've done a few races and I'm telling you this is what road running should be. I have never seen crowds like this ever. It is just awesome and the after party makes any other post race party look like something in a nursing home. This race is what I imagine the 80's road race scene to have been like.
Quote of the week "free beer two miles" sign held by a fat guy at at little after the 7 mile mark of the boilermaker.
XT hamstring exercises
Tuesday AM 33:45 in Acton w/ Kara Haas tot. 4.5
PM 40:10 in tewksbury w/ shannon, drills after tot. 5 plus
XT full drills
Wednesday AM 3+ w/up strides ect.. race john carson 2 mile in chelmsford, 2nd place 9:05(Pat
Tarpy 1st, 8:50 cr) Dylan Wylkes 3rd, splits (2:12, 4:34, 6:46(2:12), 9:05(4:3
(2:19) happy with race over all its a tough little course I had hoped to run
under the cr of 8:57 but I think that was a bridge to far. 40 minute cool down
tot. 11
Thursday Noon 7 at mines falls easy 45:34 tot. 7
Friday AM 6+ easy miles in tewks solo, 45:12 tot. 6+
PM 32:50 easy in Utica Ny strides after tot. 5+
Saturday AM 39:47 easy in Utica, drills after tot. 5+
XT full drills
Sunday 4am 2 mile shakeout, 15:49 tot. 2
7am 20 min w/up strides ect.. race Utica Boilermaker 15k 13th place, 1st american
46:22, splits (5k15:36) (10k30:31) miles (5:01, 9:55(4:54), 15:00(5:05), 20:1
(5:14), 24:37(4:22), 29:25(4:47), 34:42(5:17), 39:31(4:49), 44:46(5:15), way
tougher course then I thought it would be, 19:39 c/down tot. 15
6pm 3+ shakeout w/shannon, 26:59 tot. 3
Summary 73 miles for the week, two good races. I really wanted to be top 10 at Boilermaker and I think I could have been if I had done more progression runs and been strong enough to really roll into the finish I didn't get passed over the last few miles but I didn't pass anyone either. The big thing is the boilermaker itself I've done a few races and I'm telling you this is what road running should be. I have never seen crowds like this ever. It is just awesome and the after party makes any other post race party look like something in a nursing home. This race is what I imagine the 80's road race scene to have been like.
Quote of the week "free beer two miles" sign held by a fat guy at at little after the 7 mile mark of the boilermaker.
Monday, July 2, 2007
Training June 25 to July 1
Monday AM Trail 5 shakeout w/shannon, 43:06, tot. 5
PM rd. and trail 9 easy, solo, 1:01:46 tot. 9
XT hike up mnt. Watchusett
Tuesday AM trail and rd. 9 in Tewksbury, 1:03:46, strides after tot. 10
PM Trail 5 solo shakeout, 40:50 tot. 5
Wednesday AM 3 w/up couple of strides 2x5k(15:38, 15:54) 3 mins rest, it was very hot I was
hoping to do 3 5k's and that they would be faster but with the heat well this is
what I got. 3 c/down tot. 12
PM 2.5 w/up with gary then 12x15 second hills 2.5 c/down, these went better then
last time but it is still taking more then the jog down to get my heart rate under
120 tot. 7
Thursday Noon rd. 9, 1:03:52, w/ last mile on the track in 4:54, first 34 minutes were with gary
tot. 9
PM duff five mile loop shakeout solo, 37:30 tot. 5
Friday AM rd and track 10 mile, 1:06:11, 9 on roads easy w/ Tim, 1:01:16, last mile on track
solo in 4:54 tot. 10
PM Trail 5 solo shakeout in tewks, 37:47 tot. 5
Saturday AM4.5 w/up, 36:01, some strides and a 200 in 35s., then 4 miles on track in 19:29,
breeze and warm but neither was bad enough to be a factor. very disappointing
wanted to go 10k, splits (3:01.7, 6:02.3, 9:04.3, 12:07.o, 15:11.5, 18:15.9) 4.5
c/down with last mile in 5:03 (rolling terrain) tot. 13
PM trail 6+ shakeout w/ shannon in Wendell state forest, horse flys were awful, 49:18
tot. 6+
Sunday PM rd and trail easy 23, 2:39:17, in tewks tot. 23
Summary 119 miles for the week, two shitty workouts, not real happy with this week. I'm going to back off the volume and drop the hard last miles this week and run two races the john carson 2 mile in chelmsford on the 4th(Wednesday), i'm hoping to run close to the cr and win. Then the Boilermaker 15k in Utica on the 8th(Sunday) I'd really like to run 45 flat or better and be the top American there. So high hopes for the week we'll see how it turns out.
Quotes of the week "In reading the lives of great men, I found that the first victory they won was over themselves... self-discipline with all of them came first."
Harry S. Truman
"I've said many a time that I think the Un-American Activities Committee in the House of Representatives was the most un-American thing in America!"
Harry S. Truman
PM rd. and trail 9 easy, solo, 1:01:46 tot. 9
XT hike up mnt. Watchusett
Tuesday AM trail and rd. 9 in Tewksbury, 1:03:46, strides after tot. 10
PM Trail 5 solo shakeout, 40:50 tot. 5
Wednesday AM 3 w/up couple of strides 2x5k(15:38, 15:54) 3 mins rest, it was very hot I was
hoping to do 3 5k's and that they would be faster but with the heat well this is
what I got. 3 c/down tot. 12
PM 2.5 w/up with gary then 12x15 second hills 2.5 c/down, these went better then
last time but it is still taking more then the jog down to get my heart rate under
120 tot. 7
Thursday Noon rd. 9, 1:03:52, w/ last mile on the track in 4:54, first 34 minutes were with gary
tot. 9
PM duff five mile loop shakeout solo, 37:30 tot. 5
Friday AM rd and track 10 mile, 1:06:11, 9 on roads easy w/ Tim, 1:01:16, last mile on track
solo in 4:54 tot. 10
PM Trail 5 solo shakeout in tewks, 37:47 tot. 5
Saturday AM4.5 w/up, 36:01, some strides and a 200 in 35s., then 4 miles on track in 19:29,
breeze and warm but neither was bad enough to be a factor. very disappointing
wanted to go 10k, splits (3:01.7, 6:02.3, 9:04.3, 12:07.o, 15:11.5, 18:15.9) 4.5
c/down with last mile in 5:03 (rolling terrain) tot. 13
PM trail 6+ shakeout w/ shannon in Wendell state forest, horse flys were awful, 49:18
tot. 6+
Sunday PM rd and trail easy 23, 2:39:17, in tewks tot. 23
Summary 119 miles for the week, two shitty workouts, not real happy with this week. I'm going to back off the volume and drop the hard last miles this week and run two races the john carson 2 mile in chelmsford on the 4th(Wednesday), i'm hoping to run close to the cr and win. Then the Boilermaker 15k in Utica on the 8th(Sunday) I'd really like to run 45 flat or better and be the top American there. So high hopes for the week we'll see how it turns out.
Quotes of the week "In reading the lives of great men, I found that the first victory they won was over themselves... self-discipline with all of them came first."
Harry S. Truman
"I've said many a time that I think the Un-American Activities Committee in the House of Representatives was the most un-American thing in America!"
Harry S. Truman
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