Wednesday, December 28, 2011


Mon- 0 snowboarded all day
Tues-3m ( had to squeeze it in between family and travel)
Wed- 9m Workout. 2k/1600/1200/800/400 Recovery (90/60/45/30 secs)
Times- 7:16/5:45/4:13/2:42/76...It was very windy today myself, Brian and Andrew split the workload to battle the wind there were times that I felt like i was sprinting to hold pace on the back streach. Overall it was a good workout and good effort.
Thurs- 9m (1:00:41)
Fri- 5m (33:00) with Eric and Thomas
Sat- 11m @ BU mini meet 3k-9:28 mile-4:48 another good workout, legs felt pretty heavy to start the mile. Overall happy with the day
Sun-16m with Eric and Thomas and Brandon..clearing plus 3 with Wilson Perez

Total- 53m

Monday, December 19, 2011


Mon- 8m 16x200 (full rest) Goal of the workout was to run quick and feel smooth without allowing my form to breakdown.
Tues- 11m (1:12:47)
Wed- 7m 3x1500 (100rest) 2x800 (100rest) @ threshold
Felt good def went faster then threshold pace again felt smooth
Thurs- 8m (55:25)
Sat-10m BU mini meet 3k-9:27 Mile-4:48

Monday, December 12, 2011


Mon- 7m (50:39) nice headlamp run
Tues- 6m (38:53) had a work function didn't get out till 8
Wed- 8m Track workout - 4x1000 @threshold (200rest) 4x600 2@5k 2@3k (300rest) 800 between sets
Times- 3:30/3:24/3:24/3:17/1:51/1:46/1:45/1:45
I felt really good today, first time in a while which was nice to have that feeling. Hoping that this rolls over to Saturday at the BU mini meet.
Fri- 3m (20:31)
Sat- 12m BU mini meet 3k-9:50, Mile 4:57 never really stopped running durning the day.
Sun - 10m 72:20 (did the first ten of the Joe Benny run. Felt like crap so called it before the big climb)

Total- 46m Better then last week...gotta keep moveing

Monday, December 5, 2011


Mon- 7m 46:57 felt relaxed. normal 5m loop plus loops around the high school campus....that place is huge
Tues- 0m (doctors apt)
Wed- 0m Raining
Thurs- 7m (800/1200/1600/1600/1200/800) 1min recovery
Fri- 7m (47:08)
Sat- Am 5m (34:25)
Pm 7m (45:42)
Sun- 7m (47:02)

Total- 40m (5days)

Overall- felt good this week, had a good workout Thursday had very short rest. Started a new diet this week after tipping the scale on the heavy side which would explain the struggles with racing. Felt much better this week hoping this is a good sign.