June 28 – July 4-1982 Week = 100
6/28– Mon. A.M.; P.M. 8
6/29 – Tues.A.M. 8; P.M. 6+ pickups
6/30 Wed. A.M. 10; P.M. 3 up, 4 x (440, 220) . 62, 30, 60, 29, 60, 29, 58, 27, 2 cooldown
7/01 Thurs. A.M. 10; P.M. 5
7/02 – Fri A.M. 7
7/03 – Sat A.M. 5; P.M. 2 warmup, 1 mile race 4:09.8, 4 miles down
7/04 – Sun. P.M. 19 Good
July 5 – July 11 Week = 99
July 5 Mon. A.M. 5 up, 4.5 mile race (1 st place); P.M. 8
July 6 Tues A.M. 10; P.M. 9 in Chicago
July 7 Wed P.M. 9
July 8 Thurs A.M. 10 in Maine
July 9 Fri A.M. early 15; P.M. 8 (4 miles of good fartlek)
Jul 10 Sat A.M. 20 at 6:20 pace (2:07)
Jul 11 Sun. 0 – big toes – bad blister
July 12 – July 18 Week = 115
Jul 12 – Mon. A.M. 12; P.M. 3
Jul 13 – Tues. A.M. 12 HOT !!!
Jul 14 Wed. A.M. 7; P.M. 9
Jul 15 Thurs. A.M. 8; P.M. 3 up, 6 x Hills at Pump House (1:32,1:32,1:31,1:31,1:33,1:28); 3 miles down
Jul 16 – Fri A.M. 10; P.M. 7
Jul 17 – Sat A.M. 10 early; P.M. 8 Hot, sub-6:00
Jul 18 – Sun. A.M. 17 – 6:40 pace HOT!!!; P.M. 3
July 19 – July 25 Week = 131 GREAT!
Jul 19 – Mon. A.M. 9; P.M. 3 up, 7 x Hills at Pump House (1:29,1:31,1:30,1:30,1:30,1:28,1:29);
3 miles down Very good and very HOT !!!
Jul 20 – Tues. A.M. 10; P.M. 9 – w/pickups + 55’s
Jul 21 Wed. A.M. 15; P.M. 5 + strides
Jul 22 Thurs. A.M. 9; P.M. 9
Jul 23 – Fri A.M. 9; P.M. 3 up , 6 X 1 Mile in (4:42, 4:41, 4:38, 4:37, 4:36, 4:33) in flats
Less than 2:30 rest, 880 of 55’s, 2 down
Jul 24 – Sat A.M. 21 good over hills
Jul 25 – Sun. A.M. 13 easy
July 26 – Aug 1 Week = 74
Jul 26 – Mon. A.M. 9 easy; P.M. 3 up, 8 x Pump House Hills (1:30,1:28,1:28,1:27,1:29,1:27,1:27,1:28)
3 miles down – Best hill workout EVER!!
Jul 27 – Tues. A.M. 10 easy ; P.M. 8 legs are very tired from Hills
Jul 28 Wed. A.M. 6; P.M. 12 + 3 miles late
Jul 29 Thurs. A.M. 9; P.M. 2 up , 12 X 220 at 32 ; 1 down; Back went out again.
Jul 30 – Fri A.M. 6 easy; P.M. 3 Back is very BAD – got treatment.
Jul 31 – Sat 0 – Treatment – acupuncture
Aug 1 – Sun. 0
Aug 2 – Aug 8 Week = 68
Aug. 2 – Mon. 0 – Treatment
Aug 3 – Tues. 0 – Treatment
Aug 4 Wed. A.M. 7; P.M. 5 tight – stiff – sluggish
Aug 5 Thurs. A.M. 7; P.M. 9 Hard – a little sore; Treatment
Aug 6 – Fri A.M. 9; P.M. 6 up, 220/330 in (30, 46, 30, 45, 30, 45, 30); 2 down – still tight and no lift
Aug 7 – Sat A.M. 7 easy
Aug 8 – Sun. A.M. 5; P.M. 2 up, 5 mile race – 1st in 22:45; (4:20 – 8:59 – 13:38 – 18:18 – 22:45)
Am very lucky back came around so fast – have iced it after all runs – Not running from the start made a difference. Great race effort!
Aug 9 – Aug 15 Week = 140 P.R. !!
Aug. 9 – Mon. A.M; . 8 Treatment; P.M. 21 (2:23)
Aug 10 -Tues. A.M. 10; P.M. 10 very tired and sore
Aug 11- Wed. A.M. 8; P.M. 3 up , 6 X Hill in Weymouth,; 3 down still sore and tired
Aug 12 Thurs A.M. 9; P.M. 9 easy
Aug 13 – Fri A.M. 7; P.M. 2 up, 1 ½ @ 6:53 ½ @ 2:12; 1 m @ 4:30 ¾ @ 3:21; ¾ @ 3:21 1 m @ 4:32;
½ @ 2:11 1 ½ @ 6:53; 2 down – 7 ½ miles of intervals!!!
Aug 14 – Sat A.M. 21+ (2:18)
Aug 15 – Sun. A.M. 8; P.M. 8
Very good week – 2 long runs – great track + OK hills. Not bad!
Aug 16 – Aug 22 Week = 101
Aug. 16 – Mon. A.M. 10; P.M. 3 up, 7 x Hills at Pump House Great!
(1:26,1:26,1:27,1:26,1:26,1:22.3 – Record, 1:27); 3 miles down
Aug 17 -Tues. A.M. 10; P.M. 10 (Treatment)
Aug 18- Wed. Noon: 5; P.M. 2 up, ¾ @ 3:17 Very Good !!; (½ @ 2:09; ½ @ 2:09; ½ @ 2:08; ½ @ 2:07; ¾ @ 3:12 3 down;
Aug 19 Thur A.M. 10; P.M. 5
Aug 20 – Fri A.M. 7
Aug 21 – Sat A.M. 3 up, 10-mile race , 3rd in 47:50 , Shit!; 1 down
Aug 22 – Sun. A.M. 10
Aug 23 – Aug 29 Week = 124 Very Good Week!!!
Aug. 23 – Mon.P.M. 21 – in 2:20
Aug 24 -Tues. A.M. 8; P.M. 8
Aug 25- Wed. A.M. 3 up, 6 x Hills in Weymouth (:69 :66:70 :67:68 :60); 3 miles down; P.M. 5 easy
Aug 26 Thur A.M. 10; P.M. 7
Aug 27 – Fri A.M. 8; P.M. 3 up , 3 x 1 ¼ @ 4:28 + 68, 66, 64; 2 x ¼ @ 62; 3 miles down
Aug 28 – Sat A.M. 8; P.M. 2 up, 10km race , 1st in 29:00; 2 down
Aug 29 – Sun. A.M. 21 – 1 warmup; 2 mi @ 9:58 – 2 minute surge every six minutes until one hour, then 5:00 surge, then a 1 min. surge every six minutes, until end at track with 1 mile in 4:55.
Total time for 20.3 mi = 1:58; (1 x 2 mile in 9:58, 7 x 2:00, 1 x 5:00, 7 x 1:00, 1 x Mile in 4:55)
Aug 30 – Sept 5 Week = 92
Aug. 30 Mon.A.M. 10 easy; P.M. Willie Nelson Concert!
Aug 31 -Tues. A.M. 9; P.M. 10
Sept 1 – Wed. A.M. 8; P.M. 3 up , 5 x 880 @ 2:10; Less than 2:00 rest, 1 down, raining and cold
Sept 2 – Thur A.M. 6; P.M. 10 – some good timed fartlek!
Sept 3 – Fri A.M. 8; P.M. 8
Sept 4 – Sat P.M. 8
Sept 5 – Sun. A.M. 6; P.M. 2
Sept 6 – Sept 12 Week = 94
Sept 6 Mon. A.M. 3 up , 12.4 Race – 20km; New Haven. 1 st 58:26 – AR !!
28:55 @ 10k – 46:55 @ 10 mile; 2 down
Sept 7 -Tues. A.M. 6; P.M. 8
Sept 8- Wed. A.M. 15
Sept 9 Thur A.M. 8; P.M. 2.5 up , 4 x 3/4 (3:19, 3:15, 3:14, 3:09); Less than 2:30 rest; 2 down
Sept 10 – Fri P.M. 8
Sept 11 – Sat A.M. 5; P.M. 5
Sept 12 – Sun. A.M. 3 up , 9.3 race (44:55) 2nd
Sept 13 – Sept 19 Week = 97
Sept 13 Mon. A.M. 9
Sept 14 -Tues. P.M. 21 (2:01 for 20+); 2 miles on track, 2 min. surge at 30, 2:00 on – 2:00 off – 5:00 on at 1 hour, 2:00 on – 2:00 off – 5:00 on at 16 miles, 1 mile on track
Sept 15- Wed. A.M. 10
Sept 16 – Thur A.M. 8; P.M. 3 up , 3 x (880, 1 mile) in 2:15 2:14 2:13; 4:39 4:38 4:36; 2:00 rest; 3 down
Sept 17 – Fri A.M. 8
Sept 18 – Sat A.M. 3 up , 10 mile race in Ann Arbor, 49:10; 3 down
Sept 19 – Sun. A.M. 14 easy
Sept 20 – Sept 26 Week = 81
Sept 20 Mon. A.M. 10
Sept 21 -Tues. A.M. 10
Sept 22- Wed. P.M. 8
Sept 23 – Thur A.M. 8; PM. 4 up , 6 x 330 @ 46 , 1 down
Sept 24 – Fri P.M. 6
Sept 25 – Sat A.M. 4
Sept 26 – Sun. A.M. 2 up , 26.2 Race – Chicago Marathon – ***1 st , 2:10:59***
Felt Great – easy – under control!
In 13 Weeks had : 8 x 20; miles 6 x hills
1 x 17 miles; 7 x hard track
3 x 15 miles; 4 x easy track speed
6 races
Sept 27 – Oct 3 Week = 30 Lazy and Rest.
Sept 27 0
Sept 28 6
Sept 29 8
Sept 30 0 Toe nail removed on Big toe.
Oct 1 8
Oct 2 8
Oct 3 0
Oct 4 – Oct 10 Week = 78
Oct 4 – Mon A.M. 10
Oct 5 – Tue A.M. 13; P.M. 8
Oct 6 – Wed A.M. 10; P.M. 6
Oct 7 – Thurs A.M. 6; P.M. 6
Oct 8 – Fri A.M. 10
Oct 9 – Sat A.M. 3 up , 10k race
Oct 10 – Sun 0
Oct 11- Oct 17 Week = 72
Oct 11 – Mon A.M. 10
Oct 12 – Tue A.M. 7; P.M. 6
Oct 13 – Wed A.M. 5; P.M. 6
Oct 14 – Thurs A.M. 7; P.M. 5
Oct 15 – Fri A.M. 10; P.M. 6
Oct 16 – Sat P.M. 10
Oct 17 – Sun 0
Oct 18 – Oct 24 Week = 116
Oct 18 – Mon A.M. 10; P.M. 8
Oct 19 – Tue A.M. 7; P.M. 3 up, 6 x Pump House Hills (1:32,1:33,1:35,1:32,1:34,1:34); 3 miles down
Oct 20 – Wed A.M. 10 hard; P.M. 8 easy
Oct 21 – Thurs A.M. 15; P.M. 7
Oct 22 – Fri A.M. 10; P.M. 7
Oct 23 – Sat A.M. 10
Oct 24 – Sun P.M. 2 up , 1 x ¼ , 1 x 1 mile , 1 x ½ , 10 miles home
Oct 25 – Oct 31 Week = 104
Oct 25 – Mon A.M. 6 – leg and back sore
Oct 26 – Tue A.M. 12; P.M. 8 Treatment
Oct 27 – Wed A.M. 8; P.M. 8
Oct 28 – ThursA.M. 8; P.M. 3 up, 2 X (3 x 330 @ 48, 1 x 550 @ 63 for 440) + strides; 3 down
Right lower leg is very sore! Tendonitis in left patella!
Oct 29 – Fri A.M. 10; P.M. 8 + strides
Oct 30 – Sat A.M. 5; P.M. 7
Oct 31 – Sun A.M. 2 early; 3 up , 6.2 race , 28:23.6 PR; 3 down
Nov 1 – Nov 7 Week = 108
Nov 1 – Mon. A.M. 15 steady
Nov 2 -Tues. A.M. 3 up, 6 x Hill in Weymouth (1:15,1:13,1:17,1:12,1:14,1:13); 3 miles down;
(very tired!) Right leg still very sore!? ; P.M. 9 – some fartlek
Nov 3- Wed. A.M. 11
Nov 4 Thur A.M. 8; P.M. 3 up , 2 X (3 x 1/2, 1 x mile) in 2:12,2:08,2:11,2:09
(less than 2:40 rest for 880’s) 2:08, 2:11, 4:29, 4:30 – (3:30 rest)
Nov 5 – Fri A.M. 10; P.M. 8
Nov 6 – Sat A.M. 10; P.M. 5
Nov 7 – Sun. A.M. 3 early; A.M. 3 up , 10 km Race , 1st 29:56 , 2 down
Nov 8 – Nov 14 Shit Week = 78
Nov 8 – Mon. A.M. 11
Nov 9 -Tues. A.M. 6; P.M. 3 up , ¾ @ 3:20 (every other quarter was 64-65)
¾ @ 3:20; ¾ @ 3:20 (2:30 rest for all); 1 M @ 4:26; ¾ @ 3:20; ½ @ 2:09 – fast on the straights
Nov 10- Wed. A.M. 16 G.R.
Nov 11 Thur A.M. 7
Nov 12 – Fri A.M. 4 up , 6 x hill at Zoo; 3 down
Nov 13 – Sat A.M. 6
Nov 14 – Sun. A.M. 14
Nov 15 – Nov 21 Week = 80
Nov 15 – Mon. 0 – lazy
Nov 16 -Tues. A.M. 3 up , 6 x hill at Pump House; 3 down ; P.M. 8
Nov 17- Wed. A.M.8; P.M. 3 up , 2 x 440 @ 66 2 x 440 @ 66; 1 x 880 @ 2:12,
1 x 880 @ 2:10; 1 x Mile @ 4:28; 1 x Mile @ 4:32
Nov 18 Thur A.M. 6; P.M. 8 in Milwaukee
Nov 19 – Fri A.M. 9
Nov 20 – Sat A.M. 7
Nov 21 – Sun. A.M. 4 up , 10k Race, Rosemont – 1st – 28:58; 4 down
Nov 22 – Nov 28 Week = 80
Nov 22 Mon. A.M. 11
Nov 23 -Tues. A.M. 4 up , 5 x 330 in (51, 51, 50, 49, 48); 3 down
Nov 24- Wed. A.M. 5
Nov 25 Thur A.M. 6 up , 5 Race 4.7 miles in 21:46 (2nd); P.M. 8 in Milwaukee
Nov 26 – Fri A.M. 5; P.M. 8
Nov 27 – Sat A.M. 21
Nov 28 – Sun. A.M. 10 good
Nov 29 – Dec 5 Week = 109
Nov 29 Mon. A.M. 13
Nov 30 – Tues. A.M. 8; P.M. 3 up , 3 X (440, 440, 220)-64 63 63,62 61 61,29 29 28;
3 down – Pulled right hamstring
Dec 1- Wed. P.M. 7
Dec 2 – Thur A.M. 6; P.M. 6
Dec 3- Fri A.M. 14; P.M. 7
Dec 4 – Sat A.M. 8 up , 4 Race – 1st – 19:26; 1 down; P.M. 8
Dec 5 – Sun. A.M. 6; P.M. 3 up , 6.5 Race; 3 down
Dec 6 – Dec 12 Week = 100
Dec 6 – Mon. A.M. 15 steady
Dec 7 – Tues. A.M. 10
Dec 8- Wed. A.M. 8 good; P.M. 3 up , ¾ @ 3:20, ½ @ 2:11, ¾ @ 3:18 (2:30 rest),
½ @ 2:08, ¾ @ 3:16, 6 x 200 @ (30, 30, 30, 30, 29, 27.8)
Dec 9 – Thur A.M. 10 ; P.M. 8
Dec 10- Fri A.M. 13
Dec 11 – Sat A.M. 21 good (2:13)
Dec 12 – Sun. A.M. 6 snow storm
Dec 13 – Dec 19 Week = 122
Dec 13 – Mon. A.M. 8; P.M. 9 snow
Dec 14 – Tues. A.M. 5; P.M. 3 up , 1/4 @ 64, 660 @ 1:38, ½ @ 2:10 (1:30 rest after first three reps)
¾ @ 3:19, 1 ¼ @ 5:29, ¾ @ 3:24 (2:30 rest after next three), ½ @ 2:08, 660 @ 1:34,
6 x 200 @ (31, 31, 30, 29.5, 29.3, 26.9) (175 rest)
Dec 15- Wed. A.M. 8; P.M. 15
Dec 16 – Thur A.M. 10 slow , in rain – very tired
Dec 17- Fri A.M. 8; P.M. 3 up , 5 X (440/880) in 65 64 63 62 64 (1:30 rest),
2:11 2:09 2:09 2:09 2:06 (2:30 rest), 6 x 200 @ (30, 30, 30, 30, 30, 28) (110 rest); 3 down
Dec 18 – Sat A.M. 10
Dec 19 – Sun. A.M. 21 good in snow (2:15); P.M. 5
Dec 20 – Dec 26 Week = 102
Dec 20 – Mon. A.M. 6 very tired, snow!; P.M. 6
Dec 21 – Tues. A.M. 8; P.M. 3 up , 4 x Mile in 4:27 (68, 67, 65, 67); 4:27 (67, 68, 67, 65);
4:25 (66, 66, 66, 67); 4:23 (64, 67, 67, 65) w/440 jog rest; 4 x 220; 1 down
Dec 22- Wed. A.M. 15 @ 1:34 (6:16 pace); P.M. 6
Dec 23 – Thur A.M. 6; P.M. 6
Dec 24- Fri A.M. 10
Dec 25 – Sat A.M. 21 (2:17)
Dec 26 – Sun. A.M. 8
Dec 27 – Jan 2 Week = 108
Dec 27 – Mon. A.M. 11
Dec 28 – Tues. A.M. 8; P.M. 3 up , 2 mile time trial in 8:33.5; 4 down
Dec 29- Wed. A.M. 10; P.M. 9
Dec 30 – Thur A.M. 9 strides; P.M. 8
Dec 31- Fri A.M. 8; P.M. 3 up
Jan 1 – Sat Midnight: 5 mile race – 1st – 23:11 (After falling) ; 2 down; A.M. 7 easy
Jan 2 – Sun. A.M. 19 steady
1982 – Recap
The year started on an up beat and after a few bumpy stops it closed on an up cycle.
Gasparilla was the early focus, only finished second, but the time was an A.R. The best race of the season was the N.E.T.A.C. 5000, 13:38*, but an easy race that gave me a lot of confidence.
The Athens Golden Marathon was a quickly conceived idea, and went well despite lack of long runs. Third place was good in that field, but being able to race ! the last 6 miles gave me confidence for later in the year.
Shortly after Athens came my first setback, losing three weeks to a bad back. Started going to Dr. Danchik, a Chiropractor who has helped me a lot. This injury caused a lot of fear, but after a few months I began to forget about it.
Just as I was getting back into shape to run the Cascade Runoff and then leave for Europe, the whole family came down with strep throat! All summer plans were cancelled and I took a vacation. I started building back again in July, trying to get ready for Chicago in September. The training was going great until my back went out again and had to cancel a race for the first time in my life while I was there. This time I was smart, I stopped running and got treatment as quickly as possible and four days later I was running again. Five days later I ran the Riverside 5 Miler in 22:45, a P.R. and A.R. Things were possibly going my way. Bobby Crim was a bad race, 3rd, but I was training very well. New Haven was an A.R. 58:26, a great effort, but found I was human and tired one week later losing to Joe Nzau over 15k.
Chicago was GREAT! I was a little lucky Nzau died, but I ran smart and in control and blew apart a good field at 12 miles. Took 3 weeks easy and two weeks later ran a P.R. 10k in 28:23. Bill Squires is coaching me again and doing a good job!
1983 Race Log
Date Race Place Time
1/01/83 NY midnight 5 Mile 1st 23:14
1/09/83 Dartmouth 3000m 1st 7:54
1/15/83 Orange Bowl 10k – (PR) 2nd 28:12
1/23/83 N.E.T.A.C. 5000m (PR) 1st 13:35.44
1/30/83 Spiral Mile 1st 4:02.6
2/05/83 Gasparilla Distance Classic PR AR* 2nd 43:07
2/12/83 Fort Lauderdale Heart Run 1st 28:52
2/20/83 OHME 30k Japan 1st 1:31:05
3/27/83 Cherry Blossom 10 Mile 1st 46:13
4/02/83 Colonial Relays 10k Track 1st 27:53
4/18/83 B O S T O N * 1st 2:09:00
5/07/83 Old Kent River Bank Run 1st 1:16:48
8/27/83 Bobby Crim 10 Mile —- 50:00
9/05/83 New Haven 20k HOT 5th 61:54
9/18/83 Philadelphia Half Marathon 6th 63:49
9/25/83 B.M.W. 15k 1st 44:40
10/01/83 A.M.C. Albany 10k 1st 28:57
10/02/83 Bangor 10k 1st 28:49
10/16/83 Chicago Marathon Shit 14th 2:17:42
11/06/83 Purity Supreme 10k 4th 29:35
11/20/83 Rosemont 10k 3rd 30:30
12/09/83 Bahamas 10k 2nd 29:47
Jan 3 – Jan 9 Week = 103
Jan 3 – Mon. A.M. 8; P.M. 3 up , 2 X (1/2, ¾, ¼) in 2:11 2:10,3:18 3:18,
61.4 61.4, 1 x mile in 4:19, 1 down
Jan 4 – Tues. A.M. 15
Jan 5 – Wed. A.M. 11; P.M. 6
Jan 6 – Thur A.M. 3 up , 330 – 46,660 – 1:37,330 – 46,660 – 1:35,330 – 46,
660 – 1:34,330 – 46,½ – 2:04, 4 down
Jan 7 – Fri A.M. 11; P.M. 6
Jan 8 – Sat A.M. 8; P.M. 3
Jan 9 – Sun. A.M. 5; P.M. 3 up , 3000m Race – 7:54 1st; 5 down
Jan 10 – Jan 16 Week = 79
Jan 10 – Mon. A.M. 10
Jan 11 – Tues. P..M. In Miami 6
Jan 12- Wed. A.M. 8; P.M. 3 up , 1 Mile at 4:27; 2 miles at 6:00 pace;
1 Mile at 4:26; 2 miles at 6:00
Jan 13 Thurs A.M. 8; P.M. 6
Jan 14 – Fri P.M. 7 + strides
Jan 15 – Sat A.M. 4; P.M. 3 up, 10k Race – 28:12 PR 2nd place; 2 down
Jan 16 – Sun. A.M. 14 easy
Jan 17 – Jan 23 Week = 97
Jan 17 – Mon. A.M. 9 snow, cold
Jan 18 – Tues. A.M. 8 zero degrees; P.M. 3 up , Mile @ 4:21; ¼ @ 62; Easy! Mile @ 4:16
;¼ @ 63, ¾ @ 3:09 (64, 61, 64); 2 down
Jan 19- Wed. A.M. 10 Very cold and Icy! P.M. 6
Jan 20 – Thurs A.M. 10; P.M. 3 up , 3 X (330, 660) @ 45, 45, 44.9,
1:33, 1:31.6, 1:29.3, (1:40 rest); 3 down
Jan 21 – Fri A.M. 10; P.M. 6
Jan 22 – Sat A.M. 8
Jan 23 – Sun. A.M. 4; P.M. 3 up , 5000m – N.E.T.A.C. 13:35.44; 3 down
Jan 24 – Jan 30 Week = 102
Jan 24 – Mon. A.M. 10; P.M. 8 good
Jan 25 – Tues. A. M. 8; P.M. 8
Jan 26- Wed. A.M. 8; P.M. 3 up, 8 X ¼ @ 59.8, 61.3,,57.6, 57.6, 61.5, 60.5, 58.7, 57
(1 min + 2 min rest) 2 down
Jan 27 – Thurs A.M. 8; P.M. 7 felt great (Chiro)
Jan 28 – Fri A.M. 5; P.M. 5
Jan 29 – Sat A.M. 5; P.M. 3 up, 1 Mile race – 4:02.6; 3 down
Jan 30 – Sun. A.M. 15
Jan 31 – Feb 6 Week = 79
Jan 31 – Mon. P.M. 10
Feb 1 – Tues. P.M. 10 in Tampa
Feb 2- Wed. A.M. 8 +; P.M. 3 up, ¾ @ 3:16; 1 Mile @ 4:23; ½ @ 2:08; 4 down + 4 hard strides
Feb 3 – Thurs A.M. 8; P.M. 5
Feb 4 – Fri P.M. 6 + 6 strides
Feb 5 – Sat A.M. 3 up , 15 k Race – Gasparilla 2nd 43:07 – American Record
Feb 6 – Sun. A.M. 9 easy – feet are really blistered
The week was fair – the race could have went better – should have stayed with DeCastella – but really thought he’d (we’d) die! Can’t win if not in a position. American Record = 43:07
Feb 7 – Feb 13 Week = 74
Feb 7 – Mon. A.M. 7 snow storm
Feb 8 – Tues. A.M. 4 snow and travel
Feb 9- Wed. P.M. 17 in Chicago (1:55)
Feb 10 – Thurs A.M. 9; P.M. 5
Feb 11 – Fri P.M. 10 good in Florida
Feb 12 – Sat A.M. 4 up, 10 k Race – 28:52; 4 down
Feb 13 – Sun. A.M. 9 steady in Chicago
Rest Week – Squires wanted an easy week to let me recover from hard six weeks! Only bad workout was race on Saturday. Went out good – 4:23 – 8:46 – then messed around to run 28:52. The traveling and the trade show made training hard. Feel ready to start pushing toward Boston!
Feb 14 – Feb 20 Week = 72
Feb 14 – Mon. P.M. 11 steady – 69 minutes in Grand Rapids
Feb 15 – Tues. A.M. 5 early – leave for Japan
Feb 16 – Wed. P.M. in Tokyo – 3 easy ( After 18 hours of travel)
Feb 17 – Thurs A.M. 9 snowing hard in Japan
Feb 18 – Fri A.M. 9 steady; P.M. 6 fartlek
Feb 19 – Sat A.M. 6 easy
Feb 20 – Sun. A.M. 2; P.M. 3 up, 30 km Race – 1:31:05 1st
Was a rest week – still sick – cold and strain ? in groin. Must see Doc back in U.S. Race was very good even though I felt bad. Went out hard – 23:15 at 8k to put XXXXXX away (he hates going out fast) and I won by 2 ½ minutes. If not sick would have run faster. Boston is possible in 2:08!!!!!!!!!!!!
Feb 21 – Feb 27 Week = 88
Feb 21 – Mon. A.M. 6 easy – rest
Feb 22 – Tues. A.M. 5; P.M. 9
Feb 23 – Wed. A.M. 15 ½ steady in Tokyo; P.M. (26 hours later in Michigan) 5.5
Feb 24 – Thurs A.M. 10; P.M. 5
Feb 25 – Fri A.M. 5; P.M. 5
Feb 26 – Sat A.M. 11
Feb 27 – Sun. P.M. 21+ over Hills (2:09:28)
Best time ever.
Recovery from OHME Race + travel back from Japan.
Still got in two good long runs.
Feb 28 – Mar 6 Week = 132
Feb 28 – Mon. A.M. 9; P.M. 3 up , 5 x Pump House Hill;
Hills were steady, not fast, but still got light headed. 3 down
Mar 1 – Tues. A.M. 5; P.M. 14
Mar 2 – Wed. A.M. 10 RAIN! P.M. 4 late
Mar 3 – Thurs A.M. 9; P.M. 3 up, ½ – 2:15 ½ – 2:15; ¾ – 3:24 ¾ – 3:24;
½ – 2:14 ½ – 2:15; Mile – 4:33 ¾ – 3:23
Mar 4 – Fri A.M. 9; P.M. 12 very steady
Mar 5 – Sat A.M. 12; P.M. 8
Mar 6 – Sun. P.M. 21.2 @ 1:54:30 *****; (5:23 per mile); 10 easy minutes, 10 hard.
1 minute hard every 6:00. At ½ way – 5:00 hard. 1 minute hard every 6:00.
3 min. hard at 1:45; Finish with 5 min. hard and last .8 in 3:50. Very good. Best run.
Mar 7 – Mar 13 Week = 131
Mar 7 – Mon. A.M. 10 easy Treatment! P.M. 9 back is sore
Mar 8 – Tues. A.M. 5; P.M. 12
Mar 9 – Wed. A.M. 5; P.M. 15 in Grand Rapids
Mar 10 – Thur A.M. 5 up, 6 X hill at Zoo (1:22,1:20,1:20,1:20,1:21,1:21); 2 down; P.M. 7
Mar 11 – Fri A.M. 11 steady; P.M. 7
Mar 12 – Sat A.M. 11; P.M. 8-9
Mar 13 – Sun. A.M. 20 steady ? 6:30’s ? Hilly; P.M. jog 1
Mar 14 – Mar 20 Week = 135 ! ! !
Mar 14 – Mon. A.M. 5 up, 8 X hill at Zoo (1:17,1:15,1:17,1:15 * good,1:16,1:15,1:15,1:13),
2 down; P.M. 7 steady
Mar 15 – Tues. A.M. 16 good (last 6 at 5:20 pace)
Mar 16 – Wed. A.M. 10 good; P.M. 12 steady
Mar 17 – Thur A.M. 9; P.M. 3 up, 4 sets of (330/550/880) – 48,48,48,47 / 63+,66,66,64
/ 2:14, 2:14, 2:14, 3:17 – (3/4); 3 down
Mar 18 – Fri A.M. 12; P.M. 9 – sub 6 min. pace
Mar 19 – Sat A.M. 20 mile Fartlek 1:51:12 (5:33 pace); 10 easy/10 hard;
6 rest/2 min. hard/ 4 rest until ½ way; 5 min. hard at half way;
Then 1 min. hard every 5 min until 1:45
Mar 20 – Sun. A.M. 11; P.M. 7
Mar 21- Mar 27 Week = 110
Mar 21 – Mon. A.M. 10 in snow; P.M. 0 – stuck in airport
Mar 22 – Tues. A.M. 3 up , 8 x Pump House Hill (1:35,1:34,1:36,1:34,1:33,1:33,1:33,1:32),
5 down; P.M. 9
Mar 23 – Wed. A.M. 9; P.M. 3 up, ½ @ 2:12, ½ @ 2:15, ½ @ 2:14, ½ @ 2:17,
¾ @ 3:23, 3 x 330 @ 47, ½ @ 2:14, 46, ½ @ 2:14, 45,
1mile @ 4:28 less than 2 minutes REST
Mar 24 – Thurs A.M. 9; P.M. 6
Mar 25 – Fri A.M. 9; P.M. 8
Mar 26 – Sat A.M. 10
Mar 27 – Sun. A.M. 3 up, 10 mile Race – 1st 46:13; 2 down
( 4:30 4:39 4:38 4:39 4:34 4:43 ***** 4:36 4:42 **** 4:42 4:30)
Mar 28- April 3 Week = 113
Mar 28 – Mon. A.M. 20 mile Fartlek over course – About 5:40 average
Mar 29 – Tues. A.M. 9; P.M. 10
Mar 30 – Wed. A.M. 12 easy
Mar 31 – Thurs A.M. 5; P.M. 2 up , 4 X 440/660 in 66 66 65 64, 1:38 1:38 1:38 ¾ >(?)
5 down (330’s @ 47, 47, 44)
April 1 – Fri A.M. 9; P.M. 6
April 2 – Sat A.M 3 up, 10km track Race in ** 27:53 ** ( 4:28 – 8:56 – 13:22), 5 down; P.M. 5
April 3 – Sun. A.M. 12 easy
April 4- April 10 Week = 107
April 4 – Mon. A.M. 10; P.M. 5
April 5 – Tues. A.M. 3 up , 4 X ½ @ 2:13,2:13,2:11,2:11,
4 x 330 in 47, 47, 46, 46 (150 rest), 4 down; P.M. 7
April 6 – Wed. A.M. 7; P.M. 10
April 7 – ThursA.M. 12; P.M. 5 1 mile of strides +55’s
April 8 – Fri P.M. 19.6 over course – Finish on track! 1:46: 7 – 5:26 per mile – 4:40 last mile on track
LAST 20 before BOSTON ! ! !
April 9 – Sat A.M 8
April 10 – Sun.A.M. 12 + easy strides
April 11- April 17 Week = 72
April 11 – Mon. A.M. 14 easy
April 12 Tues. A.M. 5; P.M. 3 up, ½ @ 2:13, ¾ of 330’s @ 47-46, ½ @ 2:12,
1Mile of 330’s @ 46, 46, 46, 43, 3 down
April 13 – Wed.A.M. 10
April 14 -Thu A.M. 10
April 15- Fri P.M. 5 6 x 220, 2 down
April 16 – Sat P.M 8 – last 4 of course
April 17 – Sun.P.M. 5
April 18 – April 24 Week = 60
April 18 Mon. A.M. 1 up, 26.2 Boston Marathon – ***2:09:00***
April 19 P.M. 3 slow – sore + rest
April 20 P.M. 5 slow – calf + thighs sore
April 21 P.M. 5
April 22 P.M. 7
April 23 P.M. 6
April 24 P.M. 7
8 weeks: 6 = track workouts
7 = Long Runs (around 20)
5 = Mid long runs (around 15)
4 = hill workouts
3 = races
5 = miscellaneous additions (strides, fartlek)