Training: 2008 August 25 - 31
Monday
7.00 Miles in 57:23 with Ruben, Dedo, and Nate at Camp
12.00 Miles in 1:25:12 with Ruben, Dedo, and Nate at Camp
Tuesday
5.00 Miles in 38:35 with the team at Camp
13.00 Miles: 3 Mile warm up 7 Mile progression (5:41, 5:40, 5:15, 5:22, 5:12, 5:01, 4:49)
**Rolling Terrain: a progress in effort rather than pace
3 Mile cool down
Wednesday
7.00 Miles in 54:00 with Coach and Tim at Camp
12.00 Miles in 1:18:58 with Ruben, Dedo, and Dan at Camp 2 Sets of Drills
Thursday
15.00 Miles in 1:29:26 at Camp
Friday
5.00 Miles in 40:23 with the team at Camp
12.00 Miles in 1:17:55 with Ruben on Lowell roads
Saturday
10.00 Miles in 1:11:26 with Jeremiah in the Lowell woods
Sunday
20.00 Miles in 2:10:01 with Ruben and Angus in Lowell
Total/Summary
Total: 118 Miles Summary: Good week of base, nothing to fancy.
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Training: 2008 August 18 - 24
Monday
15.00 Miles in 1:37:10 in Aurora CO
Tuesday
12.00 Miles in 1:23:26 in Aurora CO
1 Set of Drills
Wednesday
15.00 Miles in 1:31:11 in Aurora CO
Thursday
12.00 Miles in 1:14:36 on the Dedham roads
Friday
17.00 Miles in 1:57:49 on the Dedham roads
Saturday
13.00 Miles in 1:30:31 with Matias along the Charles River
Sunday
20.00 Miles in 2:01:56 with Ruben at Camp
Total/Summary
Total: 104 Miles
Summary: I was able to hit my goal single miles but there is no excuse for the lack of drills and shakeouts. With two hard efforts and one medium run, I was still pleased with the week as far as the main workload goes.
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Training: 2008 August 11 - 17
Monday
12.00 Miles in 1:18:20 with Ruben on the Lowell roads
2 sets of Drills
7.00 Miles with Methuen/Haverhill campers in Haverhill
Tuesday
1.00 Mile (stomach virus)
Wednesday
8.00 Miles in 1:02:05 with Rafal on the Quincy roads
6.00 Miles on the Dedham roads (stomach virus)
Thursday
15.00 Miles in 1:36:35 on the Aurora CO trails (5,471 feet)
Friday
15.00 Miles in 1:36:30 on the Aurora CO trails (5,471 feet)
Saturday
11.00 Miles in 1:08:30 on the Boulder CO trials (5,430 feet - 8,500 feet)
Sunday
20.00 Miles in 2:04:06 on the Aurora CO trails (5,471 feet)
Total/Summary
Total: 95 Miles
Summary: The reason I do not plan off days are due to situations I may come across which require rest, in other words being sick. I was ill from Tuesday through Thursday with some stomach virus that allowed me to crap out everything I ate/drank/smoked. It was real weird, but I'm better and rather not speak about it anymore. So this has become my down week as I tooked out a planned progression/tempo and cut out some doubles on top of my off day. I flew to Colorado to visit some family and have been able to take advantage of the ALTITUDE! which everyone seems so fond of, and I can understand why... Other than running, I have been watching TV, working on puzzles, playing UNO, brushing my teeth, eating ham sandwiches, and even talking to my other teammates on the phone, all at altitude. With that said, I am excited to return to Boston to show off my improved skills in these field at sea level.
Quote of the life of my blog:
"It has no effect. It's attitude, not altitude"
-Cheesy quote from Arthur Lydiard who argued that one should just stay at sea level and train harder, than go to altitude and train slower.
"I don't understand why we cant just inject EPO into our systems"
-Quote taken horribly out of context by the cheater named Steven Dewitt
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Training: 2008 August 3 - 10
Monday 10.00 Miles in 1:10:20 on the Northfield roads
6.00 Miles with campers on the Northfield trails
2 sets of Drills
Tuesday
5.00 Miles in 40:23 with campers on the Northfield trails
12.00 Miles in 1:14:54 on the Northfield roads
Wednesday
7.00 Miles in 49:05 (Fartlek workout) with campers on the Northfield trails
10.00 Miles in 1:02:23 on the track
Thursday
15.00 Miles in 1:29:35 on the Northfield roads
6.00 Miles on the Dedham roads
Friday
17.00 Miles in 1:44:15 on the Dedham roads
Saturday
13.00 Miles in 1:31:00 with Ruben in Boston
Sunday
20.00 Miles in 2:06:03 with Ruben on the Dedham roads
Total/Summary
Total: 121 Miles
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Training: 2008 July 28 - August 2
Monday 15.00 Miles in 1:39:38 with Corey, Angus, and Danny in Ellsworth
6.00 Miles in 42:30 with Joey on the Ellsworth roads
Tuesday
12.00 Miles in 1:12:00 with the Joey, Corey, and Angus on the Carriage Trails
Wednesday
15.00 Miles in 1:38:13 with Nate and Steven on the Lowell roads
Thursday
3.00 Miles warm up
6.00 Mile Tempo in 32:27 (5:21, 5:21, 5:34, 5:32, 5:26, 5:11)
3.00 Miles cool down
Friday
6.00 Miles on the Dedham roads
10.00 Miles at Franklin Park with Ruben
Saturday
13.00 Miles in 2:24:14 on the Northfield roads
Sunday
20.00 Miles in 2:03:45 on the Northfield roads
1 set of Drills
Total/Summary
Total: 109 Miles
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Training: 2008 July 21 - 27
Monday
6.00 Miles in 38:45 in West Roxbury
15.00 Miles in 1:30:31 on the Dedham roads (4 X 400 @ 70-73 with 50meter rest) + 1 Mile cool down
2 Sets of Drills
Tuesday
12.00 Miles in 1:20:30 with the Lowell guys in Auburn
Wednesday
15.00 Miles in 1:35:13 on the Dedham Roads
Thursday
12.00 Miles in 1:10:04 on the Tredmill @ 1.5% incline
Friday
17.00 Miles in 1:45:03 on the Dedham roads
Saturday
13.00 Miles in 1:18:55 with Joey, Corey, Danny, Tom, and Angus
Sunday
20.00 Miles in 2:00:16 in Newbury Neck
Total/Summary
Total: 111 Miles
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Training: 2008 July 14 - 20
Monday
10.00 Miles in 1:11:04 in West Roxbury
Tuesday
13.00 Miles in 1:20:00 with the Lowell guys at Franklin Park
Wednesday
5.00 Miles in 36:00 on the Dedham Roads
15.00 Miles in 1:33:36 on the Dedham Roads
Thursday
Off
Friday
5.00 Miles in 39:03 with Andres in West Roxbury
16.00 Miles in 1:40:48 with Ruben and Brennan at Franklin Park
Saturday
13.00 Miles in 1:20:42 with Ruben on the Newton Hills
5.00 Miles in 35:56 on the Dedham roads
Sunday
20.00 Miles in 2:13:37 with Ruben in Boston
Total/Summary
Total: 104 Miles
Summary: After the run on Monday I made the decision to take a down week with an increase in doubles and a (it hurts to say) possibly needed off day and I feel that this changed led to a better second half of the week. On Saturday Ruben brought me to the Newton Hills for a 13 Mile loop, finishing our last 5 Miles on the heartbreak hill stretch of the marathon course. Sunday was an easy long slow run to help recover from the previous day and will help with the beginning of next week. I'd also like to take this time to ask my Coach to disregard anything you read on this blog for the following weeks. My phone will be shut off and I will stop checking my emails if you intend to contact me. I found out Ruben has been doing steriods on top of his double secret training, Dedonato is still doing 160 Miles a week, Carbone is actually training this summer, Steven hasn't retired like he was supposed to, and Nate is running 200..no..150..no..100..no..actually forget about Nate he is washed up and I beat him when he was peaked out ....BUT if I want to run with the big boys then I'm going to have to take some risks.
Next Week: Secret Training
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Training: 2008 July 7 - 13
Monday
15.00 Miles in 1:44:00 at the Walden Pond with Matias and Greg
Tuesday
12.00 Miles in 1:24:02 with Nate and Coach at Mines Falls
1 Set of Drills
Wednesday
15.00 Miles in 1:32:45 on the Dedham soads
Thursday
2 Miles Warm Up
8 Mile Tempo in 42:48 with Ruben (42:28) at Franklin Park
(I had to stop at 10k to take a crap in the woods, not much I ccould have done to avoid it)
2.00 Miles Cool Down
Friday
16.00 Miles in 1:52:20 on the Dedham roads
Saturday
5.00 Mile in Westwood with Andres (1 Mile in 5:29 to pace Andres as a favor)
10.00 Miles in 1:08:00 at Franklin Park with Ruben
1 Set of drills
Sunday
20.00 Miles in 2:07:32 on the Dedham roads
Total/Summary
Total: 105 Miles
Summary: To be honest, I wasn't that motivated this week but I was still able to get in two hard efforts on top of my long run. Everyday seems to be a race to finish work, eat a snack, get in my run, and get into bed before 10:00 so I can get at least 8 hours of sleep. The bright side is, in two weeks I will be working at a camp near Northfield Mountain for 5 days, then head to Colorado for 10 days to visit some family, THEN the team will camp for a week. With that said, I will have more time to rest and expand on my training.
Next Week: The same goal as this week for the next two weeks...100-105 in singles, throw in shakes outs where ever they can fit. After two weeks are up and work stops, thats when the real fun begins.
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Training: 2008 June 30 - July 6
Monday
15.00 Miles in 1:45:24 in the Dedham woods
Tuesday
5.00 Miles in 36:37 on the Dedham roads
4 X 200 Meter Strides
12.00 Miles in 1:18:27 with Ruben at Franklin Park
1/2 Set of Drills
Wednesday
15.00 Miles in 1:42:00 with Ruben, Matias, and Greg at Cold Springs Park
Thursday
12.00 Miles in 1:14:35 on the Dedham roads
Friday
16.00 Miles in 1:43:02 on the Dedham roads
Saturday
10.00 Miles in 1:10:00 at the Blue Hills
1 Set of drills
Sunday
20.00 Miles in 2:06:44 on the Dedham roads
Total/Summary
Total: 105 Miles
Summary: I was able to hit my goal singles total of 100 miles this week and will maintain that amount, plus or minus 5 miles, for the remainder of the summer and the beginning of fall. My legs were tired as expected, so I cut out some of my shakeout runs and drills to make it through the week with a few quality runs. I was very pleased with the 20 miler on Sunday, climbing 5075 feet at an average pace of 6:20 for the run. By the way...I just so happen to have a GPS watch, so this is where I come up with these exact numbers.
Next Week: Maintain my singles total and allow my legs to come around, which they will. Once that happens I will bring my shakeout runs and drills back into the picture. By the way its not the shakeout run in itself that tires me out, rather the fact that I work 40-45 hours a week and wake up at 5:30 for the shakeout run. I do not have a problem srcatching a morning run if I do not get enough sleep that night.
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Training: 2008 June 23 - 29
Monday
10.00 Miles in 1:02:16 on the Dedham roads
1 set of Drills
Tuesday
5.00 Miles in 39:55 with Andres in the Roxbury Woods
10.00 Miles in 1:00:40 with Ruben, Kevin, and Steve O at Walden Pond
Wednesday
15.00 Miles in 1:32:44 with Jack on the Dedham roads
Thursday
15.00 Miles in 1:47:01 in the Dedham woods
Friday
10.00 Miles in 1:04:40 on the Dedham roads
2 sets of Drills
Saturday
10.00 Miles in 1:01:10 on the Dedham roads
5.00 Miles in 36:36 on the Dedham roads
4 X 200 Meter Strides
Sunday
20.00 Miles in 2:07:07 on the Dedham roads
Total/Summary
Total: 100 Miles
Pros: Very pleased with how fast my body recovered from the time off during previous week.
Mistakes: Calling Kevin Alliette's bluff at Waldon Pond....he just wasn't the same afterwards.
Next Week: Increase milage by 10 miles, bring my main run total as close to 100-105 Miles, and add or increase the morning shakeout runs. Also try to have two hard efforts (not including the long run), possibly run a 13 mile Newton hill loop with Ruben on Saturday at a fast pace.
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Training: 2008 June 16 - 22
Monday
9.00 Miles in 1:05:30 on the West Roxbury roads
5 X 300 Meters Hill Springing
Tuesday
14.00 Miles in 1:32:57 with the Team in the Dracut Woods
Wednesday
2.74 Miles in 18:19 alone in the Dedham Woods
Thursday
Off
Friday
Off
Saturday
Off
Sunday
12.5 Miles in 1:27 with Ruben in the Dedham Woods
Total/Summary
Total: 38.24 Miles
Pros: I was able to get back to running without taking much time off.
Mistakes: The hill springing on Monday went fine, though these drills may have tweeked my left knee, and by Wednesday I cut my run short because I felt that at any moment I was going to blow my knee out when taking turns. I iced Wednesday and felt better Thursday, though unfortunantly my upper hamstring area got infected during this time and swelled enough were laying on my stomach was the only comfortable position. Currently I am on a 10 day dosage of antibiotics, and hope to be running by Sunday. This may be a blessing in disguise because during this time off my knee has heal completely, and if I didn't allow this recovery something more detrimental may have occured regarding my knee.
Next Week: Run atleast 75 Miles at any intensity, allow 7 - 10 days to reach previous fitness level.
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Training: 2008 June 9 - 15
Monday
5.00 Miles in 39:05
10.01 Miles in 1:03:43
2 sets of Drills
Tuesday
8.04 Miles in 51:45
Wednesday
15.00 Miles in 1:37:31
Thursday
5:01 Miles in 41:42
10:00 Miles in 58:34
Friday
12.03 Miles in 1:21:07
2 sets of Drills
Saturday
10.00 Miles in 1:01:55 + 1 Mile cool down
Sunday
18.00 Miles in 1:47:22 + 1 Mile cool down
Total/Summary
Total: 94.09 Miles
Pros: Good jump in miles, Thursdays light tempo, and Saturday and Sunday runs at Bluehills and Franklin Park (last 10 Miles in 57:00 climbing over 1500 feet) with Ruben went very well.
Mistakes: No complaints for the week.
Next Week: Increase miles, add in more shakeout runs, try some light hill springing drills.
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Training: 2008 June 2 - 8
Monday
10.00 Miles in 1:01:32
1 set of Drills
30 Meters of lunges
Tuesday
10.00 Miles in 1:00:30
Wednesday
13.00 Miles in 1:25:34
Thursday
10.01 Miles in 1:03:50
Friday
5.00 Miles in 36:52
1 set of Plyos
Saturday
5.00 Miles in 30:00
Sunday
12.00 Miles in 1:15:30
5.00 Miles in 34:00
Total/Summary
Total: 70.01 Miles
Pros: Good first week back
Mistakes: Early week lunges left my legs cramped up for a few days, and running in the heat Saturday cut my run significantly short.
Next Week: Increase miles, add in more drills, try more hilly terrain.
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