So I'm tired of sucking in running and I was reading Keith Kelly's blog about his numerous knee surgeries etc in which his determination is so impressive. So I thought I should start this to attempt to have some accountablility in training. I think I will send it to the few various people who would be interested which will hopefully force me to get out and run in the mornings when I should. 2009 has overall been a pretty good year in coaching but pretty much of a disaster in running- I just need to budget time better and make sure in general I get out the door before the team has practice because much of the time if I run after practice obv it is shit.

So lets get it out of the way now some goals for 2010:

Jan/Feb/March- Training- comfortably build to 80 mpw. Races pretty much road races
BRRC 5 mile,8 mile, 10k, RRCA 10 Mile, St Pattys Day 5k- the last two are the big ones of this first 3 months hopefully hmm 58:00 and 16:15(downhill) for those

March/April/May- I was already looking at some track meets for this time if I can get into shape again- UMD invit,Bucknell of course,Widener,Ship?,Swarthmore. This depends on how fast I can get going. The goal for outdoor would be to get under 16:00 again which would be pretty good given the fact that I have a hard time breaking 11 for a 3200 right now haha. Just speed up and run the last 1800 sub 5 piece of cake. If this does not happen I will continue to progress and run consistent 80s and 90s and continue to bring the tempo pace down which has worked in the past. More on that later. One iron clad goal for this time is a sub 10 2 mile at the Westminster RRC race in late May.

June/July/August- Prepare for fall racing season which would be the main focus of this year. Build comfortably and consistently to 90-105 mpw with tempo in the 5:28 down to 5:20 range for 6400-8000m. 5:20 is about as fast as I have ever done a good solid(non race) tempo it will be interesting to see if I can do that. Maybe into September for that. Couple of old stnady races during this time- the summer racing circuit Gettysburg 5k and Rockville 8k. I still kind of want to do the Halfwit Halfmarathon the name says it all it is a 2+ hr drive so we shall see. Plus the barometer 5000 at Goucher in mid August- goal for that is to run XC 8k race pace so around 16:00-16:10.

September/October/Novemeber. XC Season! So 1-2 early races then the biggies for me Paul Short,maybe Gettysburg or some other good college meet. Goal for those fast courses is sub 26:00 really it is 25:53 which would be my 8k PR. Then I want to do the best I can to win Gerrys race the Linganore race that the Howard County Striders put on it is quite hard and fun I have been in the top 4 probably 6 times and have never won ugh. Also maybe some Club Nationals type thing I believe I heard it was in N Carolina next year that would be a fun way to finish off the racing year.

Then build for a good indoor and ultimately outdoor where I still believe I can run 5:00 pace for a 5k. Hopefully I will give myself a chance to prove this one way or another. The key as we all know is just consistent running, doing the (not so) little things and just getting out and being tough.

Enough for now this log will hopefully not be too boring but the point is to make me run more. Even if noone is reading it as long as I can imagine that someone is lol it might make me more inclined to worry about my training more. If you read it a lot(on the honor system of course) I will give you a food prize- hopefully birbery will get me everywhere.