My journey as a marathoner...

Monday Jan 24 AM 7 miles, 48min, hurdle drills + strides noon : massage PM : 13 miles, 1:29min Tuesday Jan 25 AM 6 miles, 42min PM 12 miles, 1:19min workout on track: 5x1k (on lane 3) w/ 2min recovery averaged 2:56 Wednesday Jan 26 AM 8 miles, 61min PM 10 miles, 1:15min + hurdle drills Thursday Jan 27 AM 12 miles, 1:21min w/ 7x3min long hill with 3 min recovery (6 miles) PM 7 miles, 48 min + speed drills Friday Jan 28 AM 6 miles, 46min PM 10 miles, 68min Late PM massage Saturday Jan 29 15 miles, 1:42min Terrier 3k: 8:07.50 (5th) PR! Sunday Jan 30 21 miles, 2:26min on Boston marathon course 127 miles This past week I had some more decent training with a nice unexpected personal record in the 3k. As expected, we got hit with another snow storm causing some changes in training due to terrible footing. Some runs were done slower because I was basically running through slush, packed and slippery snow - sometimes barely with any running shoulder and putting myself in serious jeopardy. So I

Monday Jan 17 AM 8 miles, 61min PM 13 miles, 1:27min Tuesday Jan 18 AM 6 miles, 48min PM 15 miles, 1:25min with progression on treadmill 13 mile progression, 1:10:12/5:24 pace splits: 5:42-5:39-5:36-5:33-5:29-5:27-5:24-5:21-5:18-5:15-5:12-5:10-5:07 Wednesday Jan 19 AM 5 miles, 35min PM 13 miles, 1:32min, speed drills + hurdle drills Thursday Jan 20 AM 7 miles, 49min PM 12 miles, 1:26min w/ 6 x 3min long hill reps on Christian st., speed drills + strides Friday Jan 21 AM 10 miles, 75min PM 8 miles, 60min Saturday Jan 22 AM 8 miles, 55min PM 5 miles, 34min, speed drills + strides Sunday Jan 23 17 miles, 1:55min, speed drills + strides Race GBTC mile (5th in 4:12.18) 127 miles I raced the mile at the GBTC invite this week over at Harvard. I finished 5th (4:12.18) in a field where 11 people had PR's of 4:11 or better. I expected to finish somewhere between 4:08 to 4:13, so I am very pleased. This was a good speed check, but I have to keep on building my strength for the marathon. Last

Monday Jan 10 AM 8 miles, 55min PM 11 miles, 1:15min + hurdle drills Long hills reps on Christian St from yellow sign to basketball hoop splits: 3:04, 3:01, 3:03, 3:02, 3:00, 2:59 (3:01 avg) Tuesday Jan 11 AM 8 miles, 58min PM 12 miles, 1:24min + speed drills Wednesday Jan 12 AM 10 miles, 1:15min PM 10 miles, 69min Track workout: 6x1k at Harvard w/ 2 min jog splits: 2:48.06, 2:48.13, 2:49.38, 2:48.50, 2:48.18, 2:42.40 (2:47 avg) Thursday Jan 13 AM 6 miles, 45min PM 12 miles, 1:27min + speed drills + hurdle drills Friday Jan 14 AM 6 miles, 45min PM 15 miles, 1:28min + speed drills 12 mile tempo on Bay State marathon course (windy, temps in low 20's) splits: 5:46,5:37,5:40,5:34,5:30,5:34,5:32,5:32,5:36,5:40,5:32,5:33 (1:07:11/5:35 pace) Saturday Jan 15 AM 10 miles, 1:12min PM 8 miles, 59min Sunday Jan 16 20 miles, 1:56:25 Charlie Spedding fartlek on Boston marathon course (windy, temps in high 20's) splits: 4 miles-24:08(24:08/6:02) pace overall: 6:02 8 miles- 47:25(23:16

Monday Jan 3 AM 5 miles, 35min PM 10 miles, 68min (Long hill reps on Christian St, yellow sign to basketball hoop) 5 x long hill splits: 3:11, 3:05, 3:00, 3:00, 2:59 (3:03 avrg) speed drills Tuesday Jan 4 AM 6 miles, 42min 6 x strides PM 12 miles, 1:14min (Fartlek on Davis Rd) warm 6 miles, 39min 6 mile 3on/2off fartlek, 34:33 (5:45 pace) splits: 5:52, 5:47, 5:42,5:44, 5:48, 5:37 hurdle drills Wednesday Jan 5 AM 12 miles, 1:24min speed drills PM 8 miles, 57min speed drills 8 x strides Thursday Jan 6 AM 6 miles, 41min PM 14 miles, 1:26min (Tempo on Bay State Marathon course, temps high 20's, windy) warm up 4 miles, 30min 10 mile tempo, 56:22 (5:38 pace) splits: 5:37, 5:39, 5:42, 5:32, 5:36, 5:35, 5:33, 5:42,5:42, 5:43 cool down easy quarter mile not included Friday Jan 7 16 miles, 1:52min speed drills hurdle drills Saturday Jan 8 16 miles, 1:37min (Tempo on Sheatock loop, temps mid 20's, snowing) warm up 3 miles, 21min, 4 x strides 10 mile tempo, 53:50 (5:23 pace) splits: 5:39,5

Rocky training in the Siberian Desert in Rocky IV Monday Dec 27 14 miles, 1:38min Tuesday Dec 28 AM 10 miles, 68min PM 5 miles, 36min, drills, strides Wednesday Dec 29 AM 5 miles, 35min PM 12 miles+, 1:23min, drills, strides Thursday Dec 30 AM 12 miles, 1:16min (with gps) PM 5 miles, 35min, drills, strides Friday Dec 31 AM 15 miles+, 1:43min on Comm Ave. PM 5 miles, 40min Saturday Jan 1 12 miles, 1:22min, drills, strides Sunday Jan 2 18 miles, 1:54min (with gps) 113 miles The beginning of this week was a very tough one - cold, snowy, windy etc. Here in Boston we got hit with nearly 20 inches of snow. It's funny having to tell people that training must still go on. Many will say "you're not running today right?" but my response always is, "people in Texas are still training because they have good weather and when I race they will beat me if I don't train". Few people will understand that distance runners are sometimes very GREEDY. I am no different. I lik