February 20th - 26th 1995
Monday February 20th 1995
a.m. - 6 miles slow - get ready to run my *ss off this afternoon
p.m. - 3 miles warm - up then 2400m going out in 4:08 thru 1600 and cruise home take 3 minutes recovery after the 2400m then run 8 x 300m @ 46 - 47 with 100m jog recovery between each 3 mile warm - down
splits on 2400m - 4:08 - 5:13 - 6:16
comments- felt fantastic on workout; Cosey and Pitcher paced me thru 1200m in 3:06; I should be able to get under 7:50 this weekend no problem
Tuesday February 21st 1995
a.m. - 6 miles easy RAIN AND SNOW
p.m. - 8 miles 46:30 with Chris Brown then weights
comments - took it real easy; looking forward to 3000m
Wednesday February 22nd 1995
a.m. - 6 miles 35:15 easy with Brown
p.m. - 8 miles 43:30 then 4 x 1oom strides
comments - focus focus focus for Saturday
Thursday February 23rd 1995
a.m. - 6 miles easy
p.m. - 1 mile warm - up then 3 mile tempo at 5:00 pace followed by 3 sets of 300-300-400 with 100m recovery between and 400m recovery between sets
averaged 45 - 45 - 60 all the way
comments - fellt great; the pace felt comfortable
Friday February 24th 1995
a.m. - 5 miles then travel to George Mason
p.m. - 5 miles then strides
comments - two good easy runs; I need to get after it from the gun tomorrow; I need to make everyone hurt
Saturday February 25th 1995
a.m. - 25 minute shake out run
p.m. - 2 mile warm - up 3000m - 2nd place in 7:46.61 Bob beat me in the last 150m; he was suppose to help with pace but didn't and sat on me; 6 mile warm - down
comments - led all laps except last 200m; Bob ran smart and beat me again; I'm happy with time but need to go ut faster.
Sunday February 26th 1995
a.m. - 10 miles easy with Chris
p.m. - 5 miles easy recovery
comments - very good week and nice run at 3000m; stay healthy and keepp looking ahead
Total miles - 95 Weight - 146
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Tuesday, February 19, 2008 by Todd Williams
February 13 - 19 1995
Monday February 13th 1995
a.m. - 6 miles easy then strides/weights
p.m. - 4 mile warm - up then 5 x 1200m going out in in SUB 60 for 1st 400m
1. - 3:12
2. - 3:13
3. - 3:11
4. - 3:12
5. - 3:12
4 mile warm - down
comments - good session today; the weather was perfect for workout
Tuesday February 14th 1995
a.m. - 6 miles in 40:00 JOGGED
p.m. - 8 miles in 43:15 for up and over
comments - calves are extremely sore from yesterday
Wednesday February 15th 1995
a.m. - 6 miles - 38:30
p.m. - 8 miles - 43:50
comments - feeling stronger by the day; keep taking it easy on off days
Thursday February 16th 1995
a.m. - 6 miles - 35:00 RAIN
p.m. - 4 mile warm - up then 8 x wheel (RECORD 19:50) then 5 x 150m fast 4 mile warm - down
comments - the hill work is really helping me; I feel really strong and fast
Friday February 17th 1995
a.m. - 6 miles easy 36:00
p.m. - 6 miles easy 33:45
comments - get ready for tomorrow's quarters
Saturday February 18th 1995
a.m. - 6 x 400m FAST 55 - 56 with 5 minutes recovery between each 400m repeat
4 mile warm - up and warm - down
p.m. - 5 miles easy
comments - perfect day for 400's; I get my *ss kicked on speed sessions but I have to do it
Sunday February 19th 1995
a.m. - 12 miles easy
p.m. - 6 miles easy RAIN
comments - two good weeks of training; I'm ready to race soon
Total miles - 105 Weight - 147
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by Todd Williams
February 6 - 12 1995
Monday February 6th 1995
a.m. - 6 miles easy
p.m. - 8 miles easy then weights
comments - have a serious chest cold; need to get rid of it and hammer
Tuesday February 7th 1995
a.m. - 6 miles easy
p.m. - 15 k hard Brown 10 - 46:01
comments - feel really tired right now; Brown 10 went ok
Wednesday February 8th 1995
a.m. - 6 miles easy
p.m. - 8 miles 43:50 weights
comments - felt good today; get rest and focus on workout tomorrow
Thursday February 9th 1995
a.m. - 6 miles easy
p.m. - 1 mile warm - down
4 mile tempo - 19:50 then 16 x 200m @ 30 with 200m jog recovery
1 mile warm - down
comments - workout went decent but still feel tired
Friday February 10th 1995
a.m. - 6 miles - 31:42 HAMMERED in snow
p.m. - 8 miles easy then 4 x 150m strides then weights
comments - felt a little stronger today; stay discipline
Saturday February 11th 1995
a.m. - 1 hour of HARD hill running( 5 x Cherokee; 5 x Wheel; 5 x Church Hill; 5 x Caledonia ) then 4 x 100m fast strides
p.m. - 5 miles - 28:00
comments - felt strong on whole workout; ready to roll
Sunday February 12th 1995
a.m. - 11 miles 1:07
p.m. - 5 miles HARD 26:50 then weights
comments - felt a little tired from yesterday; need to ice and stretch
Total miles - 105 Weight - 146
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by Todd Williams
January 30 - February 5 1995
Monday January 30 1995
a.m. - 6 miles easy SNOW
p.m. - 4 mile warm-up then 800 - 2:02 600 - 1:31 400 - 60 400 - 61 200 - 29 200 - 29 200 - 28 200 - 28 with 1/4 of the distance recovery
comments - felt strong and recovered from trip; things are clicking right now
Tuesday January 31 1995
a.m. - 6 miles easy
p.m. - 8 miles up and over in 42:00 then weights
comments - felt great for recovery run; need to be tough on Friday at Millrose
Wednesday February 1 1995
a.m. - 6 miles
p.m. - 8 miles medium then 6 x 1000m on grass in 2:50 with 1 minute recovery
comments - push hard on Friday 3000m
Thursday February 2 1995
a.m. - 6 miles easy then travel to NYC
p.m. - 7 miles in Central Park very easy and some strides
comments - felt a little tired from trip but no big deal just run hard
Friday February 3 1995
a.m. - 2 miles easy in freezing weather
p.m. - Millrose 3000m - felt strong but a horrible finish 8:01.12 8th; Reuban Reina won in 7:57; I felt awesome though; a few more weeks until I hammer on a 200m track
Saturday February 4 1995
a.m. - 8 miles treadmill after being snowed in;canceled flight
p.m. - 5 miles treadmill
comments - felt good today; a little sore from race but not bad
Sunday February 5 1995
a.m. - 1 hour easy on treadmill then travel home
p.m. - 6 miles after trip; very easy
comments - good week of work; need to rest and get ready for another solid week of training
TOTAL MILES - 93 miles WEIGHT - 149
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Sunday, January 27, 2008 by Todd Williams
January 23 - 29 1995
Monday Janaury 23 1995
a.m. - 1 hour run around Bushy Park then travel London to Knoxville
p.m. - off
comments - really long trip 22 hours from door to door;rest tomorrow and back at it hard Wednesday
Tuesday January 24 1995
a.m. - 6 miles 34:45
p.m. - 50 minutes easy
comments - went pretty easy today; back to basics; need to do it to be succesful; hard long runs make you tough
Wednesday January 25 1995
a.m. - 6 miles 34:45
p.m. - 8 miles 39:20 up and over 8; weights
comments - easy run in the morning; keep diet going; the goal is to hurt in races; have good controlled workout tomorrow; pushed hard on afternoon 8
Thursday January 26 1995
a.m. - 6 miles 35:00
p.m. - 8 miles 46:00
comments - easy runs; get ready for tomorrow's workout
Friday January 27 1995
a.m. - 4 miles - 21:15 then 8 x 1000m @ 2:47 50 second recovery 1 mile warm - down
30 degrees and no wind
p.m. - 6 miles 33:15 with pick -ups; weights
comments - had a okay workout but felt a little tired; rest the next few weeks
Saturday January 28 1995
a.m. - IHOP run slow recovery
p.m. - 6 miles 34:30
comments - feeling stronger by the day; slow tomorrow
Sunday January 29 1995
a.m. - woke up sick as hell; no running
p.m. - off
comments - flu; drink fluids and rest
Total miles - 86 Weight - 149
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Monday, January 21, 2008 by Todd Williams
January 16 - 22 1995
Monday, January 16
a.m. - 1 hour run
p.m. - 30 minutes then travel to London from San Sebastian,Spain
comments - had a great time in Spain; now time to get back to London for a few workouts before I race next week
Tuesday, January 17
a.m. - 5 miles easy
p.m. - 3 mile warm-up then 8 x 2:00 on and 2:00 off;run the on at 4:40 pace and the off at 6 minute mile pace; 2 mile warm-down
comments - good workout; a little sore from race but felt strong on session
Wednesday, January 18
a.m. - 5 miles
p.m. - 5 miles
comments - two very easy runs; get ready to pop a good one tomorrow in the workout
Thursday, January 19
a.m. - 5 miles
p.m. - 3 miles warm-up then 4 x 400m @ 62 with 1 minute recovery then run a 3200m alternating pace 70-65(9:00 for the 3200m)then run 4 x 150m fast!!
comments - good workout in the wind; go for it this weekend
Friday, January 20
a.m. - 7 miles then travel to Paris
p.m. - 7 miles in Paris
comments - two very easy runs;Sunday is raceday
Saturday, January 21
a.m. - 8 miles easy on course
p.m. - off
comments - had a good easy day; it looks like it's going to be very muddy tomorrow; just run as hard as I can
Sunday, January 22
a.m. - 5 miles
p.m. - 2 miles warm-up
10,000m race - 6th place not sure on time
2 mile warm-down
comments - very good race!;I was running with some guys that were top 20 at Worlds last year; I think by March I'll be ready to roll
Total miles - 91 weight - 149
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Tuesday, January 15, 2008 by Todd Williams
January 9 - 15 1995
Monday January 9th 1995
a.m. - 6 miles easy
p.m. - 4 mile warm - up 4 x wheel(HARD hill running non-stop on grass) (9:53) then run 1 mile back to track for 3200m of alternatin pace. I ran 69-64's for a 8:51 3200m felt like I was walking
comments - felt great on workout;heading to London today to train then run for some key cross country races in Spain and France
Tuesday January 10th 1995
a.m. - arrived London 9:15 a.m. and ran 45 minutes in Bushy Park easy
p.m. - 45 minutes in Bushy Park then stretching strides
Wednesday January 11th 1995
a.m. - 7 miles on grass 42:00
p.m. - 7 miles on grass 39:00
comments - felt ok but still dragging a little from trip
Thursday January 12th 1995
a.m. - 2 mile warm - up then 2 sets of 5 x 400m with 1:00 minute recovery and 3 minutes between sets; I averaged 62 on first set and 61 on last set; 2 mile warm-down
p.m. - 5 miles easy
comments - felt decent on session besides wind
Friday January 13th 1995
a.m. - 7 miles easy
p.m. - 7 miles (38:50) Bushy Park
comments - feeling strong; just go with pace in race
Saturday January 14th 1995
a.m. - 7 miles easy (44:00)
p.m. - 6 miles easy (39:13)
comments - two good runs;traveled to Amoribieta,Spain; the place were staying is an absoulte *hithole; roomed with John Treacy(GREAT GUY)
Sunday January 15th 1995
a.m. - 2 mile shake out run
3 mile warm-up then 12k race finished 12th then 2 mile warm-down
p.m. - off went out with friend from Spain
comments - race went okay but I made a huge mistake and only brought pin spikes; the course was muddy as hell so my footing was all over the place; never again
total miles for week - 102 weight - ?
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Monday, January 7, 2008 by Todd Williams