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)

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.

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

Training log June 18 to 24

Monday Early PM woods 9, 59:05, easy tot. 9
PM woods 5 shakeout w/ Gary, 35:09 tot. 9

Tuesday AM 4.5 w/up 36 mins, couple of strides, 17k on tewksbury track at 95% goal mp,
54:38(major splits 16:10 5k, 32:12 10k, 48:13 15k, 51:26 10m, 4.5 cool down
34:22 tot. 20
PM 45:47 w/ shannon at mines falls tot. 5

Wednesday PM woods 20 easy, 2:15:25 tot. 20

Thursday AM woods 9, 1:00:03, solo, full drills after tot. 9
PM duff five plus shakeout, 38:39, tot. 5+

Friday AM Duff five plus shakeout, 5+, 39:38 tot. 5
PM 5k plus w/up, strides ect... race andover days 5k, rolling loop course, 1st place cr,
14:31 (splits 4:48.9, 9:39.8(4:50.9), 14:09.5(4:29.7)) 3+ cool down tot. 10

Saturday PM trail 1:00:53 at Quabin res. solo easy tot. 9

Sunday AM rd. and trail 22 in tewks, 2:30:52, ran easy then did last mile at mp or so, 5:03
tot.22

Summary 119 miles for the week. One good but not great workout and one good race. I really wanted to go 20k for the tempo run but muscularly it got real tough. Aerobically it felt real good. I was happy with the race.

Quote of the week "It would be absurd if we did not understand both angels and devils, since we invented them. "
John Steinbeck, East of Eden, Chapter 13, Part II

training June 11 to 17

Monday AM woods 9 easy, 1:00:56, started w/ Gary and Mark Garcia, strides after tot. 10

Tuesday AM 3 w/up strides, 2x3k w/ a 3:00 800m for rest windy and hot, 9:19, 9:13. Had
planned on going faster and continueing to cut down and doing more but the heat
really got me, 3 cool down tot. 11
PM 3 w/up 11x 15sec. hills jog down plus rest, went better then last time but still not
recovering great from these things, 3 cool down tot. 7


Wednesday AM trail 9 at mines falls, no time tot. 9

Thursday PM rd. and tar path 6 in Peoria, IL. hot hot, 40:50, a few strides after tot. 6++

Friday AM Jogged steamboat course and added on a bit w/ hansons and former hansons guys,
full drills after tot. 5

Saturday AM 20 min w/up with Mario Macias, strides jogging drills ect. race Steamboat 4 mile,
11th place, 18:50 splits (4:35, 9:13(4:37), 14:00(4:46), 4:50 last mile, 20 min
w/down tot. 11
PM 45:04 on trails in east Peoria w/ Jon Brown and Kathy Butler tot.6

Sunday AM 1:07:26 on trails in east Peoria w/ Jon Brown and Kathy Butler tot. 9
PM travel home

Summary 69 miles, one shitty workout, one decent race. It was real hot and the pace just kept picking up, I got dropped just before 2 miles from the lead pack and fought my way in. I had really hoped to run about 18:30, but with the heat and the day I had I'm ok with it. I got a couple of real good scalps but not ending up in the top 10 was real disappointing. It was real hot in Peoria, the humidity wasn't too bad but it was 92 plus every day and it didn't cool off too much at any point in the day.

Quote of the week "Have no fear of robbers or murderers. They are external dangers, petty
dangers. We should fear ourselves. Prejudices are the real robbers; vices the
real murderers." Victor Hugo Les Miserables (p. 27)

Training June 4 to 10

Monday AM 1:03:53 solo at Maudsly state park in the rain, tot. 9+
PM woods 5 w/ gary in rain, shakeout, 36:35 tot. 5

Tuesday AM 3 1/4 w/up few strides, 10k easy tempo on the track 32:27, (3:15.5, 6:31.2, 9:45.4,
12:59.8, 16:14.3, 19:28.1, 22:42.2, 25:56.9, 29:12.3, 32:27.0) very hot would have
liked to do 15k but i was getting dehydrated and it wouldn't have stayed easy if i had
gone on, 3 1/2 c/down tot. 13
PM trail 5 shakeout in tewksbury w/ shannon, 42:03 tot. 5

Wednesday AM woods 9, easy solo, 58:45, full drills after tot. 9
PM woods 5 solo shakeout, 38:58 tot. 5
XT drills

Thursday AM 4 solo shakeout, 27:59 tot. 4
PM 3 1/2 w/up a ton of strides, jogging ect.. (race started late), race hollis fast 5k 1st
place, 13:46 cr, led from gun, but did get passed by a run away horse, splits
(4:26.9, 8:48.7(4:21.8), 13:19.9(4:31.2). down hill course all together 3 1/2
c/down tot. 11+

Friday AM woods 10, 1:12:16 w/ mark garcia easy tot. 12
PM trail 5 shakeout w/ shannon 41:54 in tewksbury tot. 5
XT some hamstring exercises

Saturday PM 3- w/up strides ect... race high performance meet 5k, 1st place, 14:20.60 led from
gun(Nelson laux led 4th lap). Splits kilo's(2:51.8, 5:45.5(2:53.7), 8:38.4(2:52.9),
11:30.3(2:51.9), 14:20.4(2:50.1) miles(4:35, 9:13, 13:47) 3+ c/down w/ shannon
tot. 10

Sunday AM road and trail 18 easy, 2:05:07 tot. 18

Summary 104 miles for the week, 1 easy w/o, two decent races. This week i have the steamboat 4 mile in peoria. I would feel a lot better if I had popped a 14:0's 5k going in but i'm fit so I'm excited. I'd like to run under 18:30, its a tough course and it will be hot but it will also be very competitive. I really blew it in the last competitive race I ran (moonlight) but i think I can run sub 14 through 3 miles just hanging on and feel pretty good, then i'll just have to finish this time. I'll keep things pretty low key this week but I am going to do a pretty good w/o on tuesday.

Quote of the week " I wanted you to see what real courage is, instead of getting the idea that courage is a man with a gun in his hand. It's when you know you're licked before you begin but you begin anyway and you see it through no matter what. You rarely win, but sometimes you do." ~Harper Lee, To Kill a Mockingbird, Chapter 11, spoken by the character Atticus

training May 28 to June 3

Monday AM trail 9 at mine falls solo, no time easy tot. 9
PM rd. and trail 5 solo shakeout in tewksbury, 41:01 tot. 5

Tuesday AM woods 9 solo, easy, 58:44 tot. 9
PM trail 5 solo shakeout in tewksbury, 40:09 tot. 5

Wednesday off bad stomach bug, up all night, up all day

Thursday AM woods 9, easy no time, full drills after tot. 9
XT full drills

Friday AM woods 4 shakeout, 30:42, stomach bad tot. 4
PM 5k w/up strides ect... race Moonlight 5k in New Milford Ct. 8th place, 1st American,
14:21 (rolling course) splits (4:30, 9:07) let it go a bit the last mile I was separated
from the lead pack and frustrated. 3 cool down w/ shannon tot. 10+

Saturday AM rd. and trail, 9 in Tewksbury, 1:01:53 tot. 9
PM trail 5 shakeout w/ shannon, 40:00, some light springing after, my right Achilles
was a bit tight. tot. 5

Sunday AM 3 w/up with Gary, strides ect... race Rhody 5k in Lincoln RI, 4th place, 2nd
American, 14:33, splits 4:40.9, 9:23.3(4:42.4), 14:00.5(4:37.2) 28 minute cool down
with Martin Fagan, Pat Tarpy, John Mortimer, Marc Carroll and a whirlaway guy
who's name I don't remember tot. 11

Summery, 76 miles for the week, thanks to the stomach bug. No workouts, thanks to the stomach bug, two races both under my old 5k road pr. Honestly I was happy with sundays race I was tired but they were too but those guys simply are better then me over 5k and I'm ok with that but I ran competitively and got a good effort out of my self. the finish seems slow but there were two sharp awkward turns a funky steep 10 foot uphill and the soft dog track to deal with after the 3 mile mark so on a normal course it would have been 3 or 4 seconds faster, also that course, though it changes a bit every year, down at rhody is always slow, it looks fast and flat but it is always deceiving in that way. The race on friday was faster on a course that was probably about the same speed give or take as rhody but I was real frustrated with it because I didn't stay tough. I got right into the lead pack of 15 or so off the gun and ran a 4:30 on the uphill first mile then handled the turn around and a tough little uphill in the second mile and was dropped off the disintegrating pack but only a second or so from the next guy up and 6 or so off Nyariki in the lead. But I just gave up and didn't push in. If I had I think I would have caught 6th and 7th. That would have given me a 14:0's time and got me Pat Cheriuyot's scalp, he ran 45:00 for 10 miles this may at broad st. thats the fastest time ever run on american soil. So though it was the faster race I got less out of myself and so found it disappointing. Still both races were better then last week.