February 15-21 , extream patience

Mon 0
Tues 0
Wed 8.5 foot felt better did 4x 150 strides
Thur 1.5 foot really painful
Fri 0
Sat 6.5 easy foot much better
Sun 7 easy foot much better
Total 23.5 year = 553.5
I was really cautious this week. Patience is not something I am good at. In the past I would have continued running and it may have healed but more likely I would end up missing 6 months and have to start from square 1 again. As I stepped on the scale today I notice I need to ease up on my eating habits when not running as much. I am already 5 lbs up in 1 week of lower miles! I plan on running easy miles this week to get the foot back to 100%. I am sure I will be flat for DHJones but being healthy is more important going forward.

Training 2/1 - 2/14

Mon 10 miles easy,1:20
Tues am 6.2 JA loop w/grp 48:30
pm 5.5 easy w/cooper
Wed off too much work
Thur am 6.2 JA loop w/grp 47:30
pm 8 mi 6 w/cooper then 6x150 strides
Fri 10 mi easy
Sat 8.5 3.5 w/u then 4x400 hills 3.5 w/d
Sun 15 mi easy with the group
Total 69 miles, a good time to throw in an easy week before some hard ones year = 440
Mon 23 miles, I was just trying to get 2 hrs of aerobic miles in but I felt so good I pushed the limits running 6:50 pace for 21 miles (2:23:30) I could have run a marathon pr today! I hit the 16th mile in 6:23 feeling real loose.
Tues 10 easy. kicked a metal dog tie out in our yard in the middle of the night walking said dog. damn stupid! foot hurt pretty good on the run
Wed 11 mi easy foot in extream pain
Thur am 6.2 mi JA loop w/group 47:40 foot a little better
pm 6 easy w/cooper
Fri 10 easy 7:45 pace foot feeling better
Sat Lydiard tempo day 17 mi(3.5w/u,10tempo,3.5 w/d) Hit the first mile in 5:33 way too fast. legs were a bit tired today in the cold but still hit 8 miles in 47:01 and finished 9.8 in 58:13 . I was 50 seconds faster than 3 weeks ago at 8 miles before my foot started to hurt a bit and the 10 was only 18 seconds faster.
Sun 7 easy, I really wanted to do 17 today and go for 100 but my foot still hurts too much
Total 90 miles year =530 I really wanted to throw in another hard week next week but the wise thing is probably to rest a bit and get the foot right for Amherst.

Log Cabin 10k...1/25-1/31

After checking in with Nate on my last few weeks he suggested I do a race to check my fitness. The only 10k I could find was the low key NMC Log cabin 10k in Fitchburg. I had done this race back in Feb of 1988(33:50) and I remember thinking it was short. I was glad to hear they had made the distance legit since then. It is all uphill for 3.1 then all down back. I started out comfortably fast with another guy for almost a mile, when he asked me which way the course went, and I knew he was about to put the hammer down. I then ran alone for the rest of the race trying to keep the guy in sight. I hit the turn in 18:20 and thought I was gaining on him but then he really picked it up and was gone. At the turn I noticed a very good Master runner Ted McMahon tracking me down. He had beaten me by a good 2 minutes last year at New Bedford. I was surprised to be ahead of him, and ran pretty hard back although I was starting to tighten up in the cold wind with shorts on. I ended up 2nd in 35:39 with a new 40+ PR, and I am pretty happy with the time considering my milage and running in the cold. I expect to be much faster by August for the Bridge of Flowers 10k.
Weekly Training
Mon 6 mi easy on treadmill
Tues am 6.2 mi JA 48:50 w/bob,brian
pm 6.5 with cooper easy
Wed 10.5 mi 7mi then 8x200 hill repeats 7:45/mi for the run
Thur 6.2 JA 46:40 w/bob, Mike
Fri 14mi 1 st 6 with cooper then 8 more at 7:45/mi
Sat 13.5 mi 6 with cooper then 7.5 more easy 8+/mi
Sun 17mi 6.5 mi w/u , log cabin race, then 4.5 w/d
Totals 80 mi Year 371 January=371(biggest month ever)

Training 1/18-1/24

Mon 10 mi mostly easy w/ 6x150 strides after snowplowing
Tues 6.5 mi easy w/cooper in the snow
Wed 0 day off, very tired from 3 days of snow plowing,removal
Thur 18mi , 10mi at 7:20/mi then 5x150 strides followed by 6.5 easy w/cooper
Fri 11 mi 7:45/mi
Sat 17mi Lydiard tempo day 3.5mi/wu, 3.5 wd, Hit the 1st mile in 5:45 a little too aggressive but ran the 9.8 loop in 58:31 (5:59) pace. I had to work a bit harder than last week with more clothing on, but was still 52 seconds faster than last week.
Sun am 15 mi 1st 10 at 7:50 pace, last 5 at 6:40
pm 6.5 mi with cooper easy
Total 84 miles Year=291 miles
I already have more miles this month than any other in over 20yrs with 1 week still to go. If we do not get snow this week I plan on pushing the limits some more!

Bigger,Better, Faster 1/11-1/17

Mon 10 mi from home 7:10/mi


Tues am 6.2 JA w/Bob,Brian 49:50


Pm 6.5 mi w/cooper(dog) slow


Wed 11.5 mi from home 8 mi at 7:15/mi then 6x200 hill repeats


Thur 13 mi 7:40/mi


Fri 10+ from home very slow 8:20/mi


Sat 17 mi Lydiard tempo day .3.5 miles easy warm up...then 10 tempo,Hit 1st mile in 5:55 and again struggled to slow down so I just kept going. Planned for 8 miles but felt so good I did 10mi at 6:07/mi. It is a pretty good feeling running PR type pace for a Tempo run, on a very hilly loop. I had a lot more in the tank and was fully recovered on downhills. I ran the 1st 8 mile loop over 2 minutes faster than I ever have. Ran 3.5 easy warm down.

Sun 16 miles 1st 6 w/cooper then 10 more at 7:45/mi

Total 90 miles Year 207

This is 2 of the best weeks I have had yet. The increased miles have not made me overly tired yet. I am hopeful I can still do more.

training 1/4-1/10/10 With a Rebel Yell...More more more

Mon 7.5 miles...treadmill after work all night

Tues am 8 mi...2 solo then JA w/Bob in 48:40

Pm 6 mi easy dragging the dog along

Wed 12 mi...Lydiard tempo day, objective 8mi at 6:50 pace. Hit 1st mi in 6:15 and could not seem to slow down Ran 8 in 51:05 (6:23/mi) . ran another 3.5 after. 1st fast run in a month and it felt real real easy.

Thur am 8.5 mi...2 solo then JA w/Bob in 49:30

Pm 4.5 mi easy with more Dog torture

Fri 9 mi real easy 8:20/mi

swim 520 yds, 1st time in the pool since last April

Sat 13 mi Ran 8 at 7:15/mi then did 8x150 strides followed with 3.5 c/d with the dog

Sun 16.5 mi, ran 3.5 with Rick then another 13 with the group easy

Total 84.5 miles 1 swim 520yd

This is my biggest week since Sept 9, 1990 , Most of my training partners think I am completely nuts but I could have run another 20 miles without any trouble. I feel great and hope I can have a whole winter of weeks like this!

4 weeks of training...climbing the milage ladder

Week of Dec 7 - 13 , 50 miles, 2 days off, long run 14, 1 set of strides
Week of Dec 14 -20 , 43 miles, 3 days off, long run 14, 2 sets of strides
Week of Dec 21 -27, 60 miles, 1 day off, long run 14, 1 set of strides
Week of Dec 28 - Jan3, 66 miles, 0 off, long run 12, 1 set of strides

I hope to keep an average of 70 per week for the next 3-4 months and see how high I can comfortably get my mileage.

2009 Totals 2492 miles 6.8/day 3rd highest year ever. 80 days off
Lifetime 23,957
4 months had the highest miles ever for them
January 256, February 261, March 264, June 215
14 races and 1 solo track time trial gave me 8 40+ pr's
5k Wayland 17:29
6K carlise 20:06
8k franklin park 28:57
5mi Slattery's 28:54
10k Doyle field track 37:32
12K Bedford 44:35
10 mi DHJones 1:01:45
13.1 New Bedford 1:19:18 also all time PR
I also won the USATF Masters Cross Country series making 2009 my best year so far as a master and I remained injury free for the whole year!
Looking for an even better 2010 starting in February at DH Jones