My journey as a marathoner...

Monday Nov 15 AM 6 miles, 42min PM 14 miles, 1:31min WO 10x400 warm up: 46min, drills, strides, 1x200 in 28.28 workout goal: 10x400 in 69sec w/ 100 rest in 23sec actual workout: 67.65(18.63)68.12(19.63)67.94(19.95)69.30(19.81)68.62(19.69) 69.12(19.88)70.12(20.63)69.75(19.69)70.37(20.38)67.87(16.85) total 5000m in 14:44.00(including recovery) cool down: 31min Tuesday Nov 16 AM 6 miles, 40min, with on/off strides PM 12 miles, 1:20min, treadmill Wednesday Nov 17 AM 5 miles, 35min PM 13 miles++, 1:22min WO: 5xmile warm up: 28min, drills and strides, 1x200 in 29.00 workout goal: 5xmile 4:55 with 400rest in 1:30 4:45.10(1:31.08) 4:48.75(1:29.82) 4:49.62(1:37.56) 3:00-1k ---22.02.71 for 7000m (5:03.91 per mile) -followed by 5min bathroom break then last mile 4:42.92 cool down 28min Thursday Nov 18 AM 6 miles, 42min with on/off strides PM 12 miles, 1:22min Friday Nov 19 AM 6 miles, 42min PM 12 miles, 1:20min WO 4 mile fartlek warm up: 42min, drills workout: fartlek on treadmill, 4 miles,1% inc...

It all makes sense now. Two weeks ago, I couldn't tell why my heart rate jumped 20bpm at USATF-NE race. I also couldn't figure out why I had such a terrible race at the 2008 DII XC nationals. Now I think I'm finally got the answer: Cold Induced Asthma. For those of you that don't know, before coming to the US (1999) I had severe asthma problems caused by allergies from Sahara's dust and sand traveling from Africa to the islands. I was born with asthma and had been hospitalized on several occasions. It was not uncommon for me to randomly pass out due to asthma attacks. As I grew older (from 5 to 12 years), I was able to control it better. However, I would still get extremely tired and out of breath by just playing around outside on the streets. After I came to the US, being away from the dust, I was able to get my asthma under control. However, I noticed in the winter, I would get sick much more often. I was talking today to Barbara (Throws coach at UML) and she...

Finishing a 12-mile run in the basement at home. In getting ready for the winter months, I have set up this fine piece of equipment in the basement at home. There will be no missed runs anymore. The treadmill can be mentally tough to handle, but so is the marathon. So I think this will build mental toughness. Last year during the time that I ran my PR of 13:56, more than 50% of that month's training was done on treadmills. Although some people may think treadmill running is not good for you, but here are my benefits specifically for winter running: - no slipping, sliding or falling, no breaking bones like I did back in 2009 - more efficient running than running on packed snow - eliminate chances of getting sick - let yourself dictate pace, rather than letting the weather dictate pace/efforts - full complete training days rather than half days because of weather - run anytime during the day, even if it's dark - easy water stations - mental & psychological gains

Monday Nov 8 AM off as recommended by coaches PM 12 miles, 1:24min, drills (inside reggie) Tuesday Nov 9 AM 8 miles, 56min, with on/off strides PM 11 miles, 1:11min Wednesday Nov 10 AM 5 miles, 36min PM 14 miles, 1:27min, workout at reggie lewis track workout goal: 2k(200 rest)2k(400)2k(200)2k. target times: 2k(6:15)200(46)400(1:35) warm up: 21min outside to Mass Av., drills and strides actual workout 2k(6:10.18)200m rest(46.19) 2k(6:08.94)400m rest(1:33.68) 2k(6:07.25)200m rest(45.25) 2k(6:03.73) total: 8800m( 27:35/5:02.66 per mile) cool down: 39min Thursday Nov 11 AM 8 miles, 56min with on/off strides PM 10 miles, strides (treadmill) Friday Nov 12 AM 8 miles, 54min PM 10 miles, 66min, drills (treadmill), workout postponed/track closed Saturday Nov 13 AM 6 miles, 43min PM 12 miles, 1:24, alternating paces (treadmill in my basement) Sunday Nov 14 AM 22 miles, 2:34min, with BAA PM off 126 miles As I had expected, the last couple of weeks have been pretty crazy. I just started a new job...

Monday Nov 1 AM off, first day at new job PM 12 miles, 1:21min, drills Tuesday Nov 2 AM 6 miles, 43min PM 12 miles, 1:12min (temps in mid 40s, cloudy) warm up: 18min, drills and strides workout goal: 8x1k in 3:00 w/ 400rest in 1:30 actual workout: 3:01.32(1:32.00) 3:01.93(1:32.19) 3:00.19(1:28.75) 2:59.50(1:27.93) 2:57.19(1:25.75) 2:58.44(1:26.75) 2:58.25(1:24.19) 2:52.71, total 10800m in 34:07.09 (5:05.04 pace) cool down: 20min Wednesday Nov 3 AM 6 miles, 43min PM 13 miles, 1:32min Thursday Nov 4 AM 7 miles, 48min (treadmill), little twitch on right calf PM 12 miles 1:25min (treadmill), open to skip workout for precaution Friday Nov 5 AM 8 miles, 55min, drills 10 miles, 66min, drills, strides Late PM Massage from Massage Envy in Burlington Saturday Nov 6 AM 6 miles, 44min PM 8 miles, 56min, drills Sunday Nov 7 AM 14 miles, 1:29min, Race USATF-NE 10k, 7th ( see previous entry ) PM off 114miles

Photo by Scott Mason - Coming out of the woods for the 2nd time. This past Sunday (November 7), I took part in my second USATF-New England XC championship. Having run my best workout of the season on Tuesday (which I will post on the week recap later), I was fairly confident coming into this race to have a good finish. However, as I said last week, I knew this would be a tough race. Not only New England running is getting competitive, my club (the BAA) is getting even tougher to be in the top three. I finished 7th overall and 4th on the team in 31:10 - way out of my best of 30:18 on the course.. Although I would have liked to place higher, I am very proud of the way my teammates competed. Besides my subpart performance (which I will talk about in a second), I think everyone on the team ran well, which is very exciting as we will be in the hunt for a top finish at the USATF club nationals. The team won with a perfect score (15pts), first ever perfect score at these championships. In ad...

RaceMenu/Mix1 Monster Dash & Bash on Friday, Oct 29 to benefit MMRF Photo by Lisa Samson Monday Oct 25 6 miles, 43min 12 miles, 1:22min, drills Tuesday Oct 26 AM 6 miles, 43min, drills PM 13miles+, 1:20min warm up: 21min, strides and drills workout goal: 5x2k w/ short 400m jog. Target 6:15 and 1:35 actual workout: 6:10.37(1:31.89) 6:13.68(1:32.38) 6:13.62(1:32.19) 6:12.32(1:32.81) 6:09.98 ----11600m in 37:09.23(5:09.26 per mile) cool down: 22min Wednesday Oct 27 AM 6 miles, 41min PM 12 miles, 1:24min, drills Thursday Oct 28 AM6 miles, 42min PM 12miles++, 1:18min, pool warm up: 21min, drills and strides, 1x200 in 29.96 workout goal: 10x400 w/ 100m rec. continuous, goal 15:30 actual workout: 69.72(23.00)68.24(22.38)69.88(22.50)70.18(22.69) 70.63(23.00)70.25(22.75)70.18(24.13)70.37(23.13)72.06(23.25) 70.44(16.01)---5000m of work in 15:24.79.VERY WINDY! cool down: 42min Friday Oct 29 AM 8 miles, 56min, drills PM 12 miles, 1:24min Saturday Oct 30 AM 15miles+, 91min warm up: 21min, few ...