Tulsa
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So, I was asked if I could write a little bit about Tulsa, what division we are, how we have fared recently and some of the races we have been involved in. So, here goes, Tulsa is a NCAA Division 1 school and we compete in Conference USA. People will ask what are the difference between Division 1 and Division 2 and 3; well basically, it's related to the size of the schools athletics department and the number of sports they offer. Division 1 must off at least 7 whilst Division 2 must off at least 5. There are then several differences in rules with regards to eligibity, academics etc. I believe in D2 their five year window for example stops when a student is out of university, where as in D1, your five year window starts the day you start university and runs until five years passes and there is no stopping it. So a D1 athlete has five years from the first day they begin classes at university in which to complete 4 years of their eligibility. It is pretty complicated stuff, anyhow, Tulsa also competes in Conference USA, conference is basically a league the university chooses to compete in alongside others colleges, in most sports conference is used to qualify for events such as the NCAA championships, where as in cross country and athletics it's really a rather pointless event as it doesn't really form part of the process of making regionals or nationals, unless you score at large points. But you would need to be in quite a strong conference to do this anyways. Conference USA is a fairly strong conference, it's not quite in the league of the Big 12, or PAC 10, but it's a fairly decent conference and has several good athletes. So I hope this helps you guys understand things a little better.
So Tulsa did not make the NCAA cross this year after going the past two years! Real downer, but it's about having five guys perform on one day and we never seemed to be able to do this, and so our season ended at the NCAA Mid West Regional championships ten days before the big dance! We have a very good team of athletes here, some very talented kids and some very experienced guys who simply have put a lot of time and effort in to achieving what they can. After the season was done and dusted I think several of us took a good hard look at what exactly went wrong, where we could improve and what we want to do differently next cross season and I think we will see a much improved team a year from now. Fingers crossed!
So what's the latest here, well most of the team are currently in full swing with the indoor season, but I am the lucky one who has exhausted all four years of indoor eligibility, so I get to miss out on all that fun! So I was able to extend my cross season to run the Euros and then take some down time without having to rush through for indoors. So I've been able to build back up gently and just concentrate on getting myself fit for outdoors and put in a good block of training without worrying about to having to meet certain obligations on the boards, as is the case with several athletes. I think most would agree they would bypass the indoor season if they were offered the opportunity, but it's something you have to take part it when you agree to come out here.
So for me, my next race will be a 10k road race here in town, its scheduled for this Saturday, but bad weather is forecast, and I believe it could be postponed to a week later, if so, ill run it then as a former Tulsa athlete, Edwin Henshaw is using it as his time trial to make the New Zealand World XC team, so he has asked for some assistance in hitting a target time. I will then take to the boards for a run out over 3k at Arkansas, before going back there a month later to have a run out over the mile to see what I can do.
Since my last installment training has gone very well and I've been feeling pretty good. I've slightly altered my training since my 10 day break, instead of doubling up as much; I am trying to run slightly longer single runs, as I feel this gives tremendous aerobic benefit over two shorter runs. Here is my training for the last two weeks or so since my last post.
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15th January 2010 |
64.52 easy / steady on own. Felt good and relaxed. ( 6.48, 6.43, 6.34, 6.34, 6.32, 6.26, 6.21, 6.13, 6.18, 6.19) |
10 |
35.55.00 with Edwin. Very relaxed and slow talking the whole time. (7.17, 7.06, 7.14, 7.16, 6.59) |
5 |
Good day again relaxed and felt good. |
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16th January 2010 |
8 mile tempo. 2 mile warm up / cool down. Splits = 5.03, 5.06, 5.06, 5.07, 5.11, 5.08, 5.07, 5.05 = 40.56.28 |
12 |
40.35.00 (7.27, 6.59, 6.43, 6.38, 6.26, 6.20) |
6 |
Tempo felt very comfortable, surprised how it went and happy. |
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17th January 2010 |
0 |
0 |
1.37.20 with beattie, bill, and Kyle king. (6.57, 6.34, 6.28, 6.33, 6.28, 6.31, 6.28, 6.49, 6.32, 6.20, 6.27, 6.24, 6.23, 6.23, 6.14) |
15 |
Very relaxed run, felt comfortable and easy and talking the whole time. |
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34 |
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57 |
Total = 91 |
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18th January 2010 |
66.33 on own from campus. (7.17, 6.46, 6.36, 6.34, 6.33, 6.48, 6.39, 6.36, 6.25, 6.14) |
10 |
35.00 Nice and easy plus 4 x 200m strides with 200m jog in 75 seconds. During run HR was 150 BPM average. 200's were: 31.4, 31.1, 29.2, 30.5 |
6 |
Good run in morning and felt relaxed and quite quick over the 200's. |
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19th January 2010 |
36.07.29 with butts. (7.23, 7.01, 7.15, 7.10, 7.00) very relaxed, easy run |
5 |
2 mile warm up / cool down. 7 x 1km, 1x800m, 1x600, 1x400m. 2.50.2, 2.50.2, 2.49.5, 2.50.3, 2.50.7, 2.50.5, 2.50.5, 2.16.7, 1.38.04, 63.6, felt good, relaxed workout, consistently hitting the times, cursing through and feeling good. Right calf very tight and holding me back. |
11 |
Good days work, felt good, relaxed running feeling good. Calf tightened up a little during workout and held me back. |
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20th January 2010 |
off |
0 |
64.34.00 (7.09, 6.37, 6.46, 6.33, 6.31, 6.19, 6.18, 6.08, 5.58, 6.11) decent run, felt ok and a little tired In parts. |
10 |
Tired day, just get out and get it done type of day. |
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21st January 2010 |
off |
0 |
75.11.00 with Steve for a little bit and then Edwin as he was warming up for his session. Felt good and very smooth and relaxed. (7.00, 6.38, 6.36, 6.44, 6.27, 6.05, 6.01, 6.10, 6.04, 5.57, 5.39, 5.44) |
12 |
Good run felt relaxed and enjoyed the warmer conditions. |
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22nd January 2010 |
8 mile tempo. 2 mile warm up / cool down. On own. Mile splits = 5.12, 5.12, 5.10, 5.15, 5.10, 5.10, 5.11, 5.02 = 41.24.00 |
12 |
34.46.00 with butts and Edwin. Felt good, talking and very easy run. (7.00, 7.02, 6.44, 6.48, 7.10) |
5 |
Good tempo despite been on own and starting early for first time in a long while! Felt relaxed and tried to pick it up last mile. Good day. |
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23rd January 2010 |
67.26.00 on own in damp, cold and windy morning of Tulsa. Felt pretty easy though and relaxed throughout. (7.18, 6.40, 6.45, 6.51, 6.54, 6.13, 6.38, 6.33, 6.38, 6.44) |
10 |
33.43.00 on own. Felt ok. (7.09, 6.48, 6.42, 6.36, 6.26) |
5 |
good day of running |
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24th January 2010 |
off |
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1.51.02 with beattie, bill and Brett. Felt strong and relaxed. (8.54, 7.12, 6.51, 6.13, 6.50, 6.22, 6.46, 7.04, 7.05, 6.27, 6.23, 6.06, 6.51, 7.31, 6.59, 7.20) |
16 |
Decent enough run, felt strong and good over the hills. Made a decent run of a potentially shitty one. |
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37 |
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65 |
Total = 102 |
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25th January 2010 |
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0 |
62.48.00 with Justin. Felt ok, little tired at start and strong toward end. (6.57, 6.21, 6.20, 6.15, 6.22, 6.18, 6.21, 6.06, 5.56, 5.48) then 6 x 200m with 200m jog in about 75 - 90 second jog. Then 800m jog down. Times were = 29.5, 30.1, 30.3, 29.9, 29.7, 29.5. |
12 |
Good run and felt good over my 200's. Just looking for relaxed turn over for a little change of pace. |
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26th January 2010 |
41.09.00 (7.13, 6.46, 6.46, 6.49, 6.49, 6.44) on own. Felt ok, little tired and feeling bit sick with sore throat and chest |
6 |
2 mile warm up / cool down. 5 mile tempo. Ran with Dekker for most of it. Felt good, quite comfortable. Splits were = 4.50.6 (182), 4.52.5 (186), 4.55.19 (199) 4.50.6 (199), 5.06.2 (193) = 24.35.08. average BPM = 192 |
9 |
Good tempo, felt good, pace felt easy early on and was surprised at how quick it was. Went 2.22 for first 800m and it was a little fast. |
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27th January 2010 |
off |
0 |
65.26.00 on own. Tried to go slow and relax, felt ok and was moving decent pace without much effort. (6.47, 6.48, 6.45, 6.38, 6.45, 6.33, 6.45, 6.33, 6.33, 6.18, 6.14, 6.01) then ran 5 x 50m strides. |
10 |
Decent run tried to go slow to aid recovery and moved without much effort. |
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28th January 2010 |
41.37.00 on own. Felt ok and not too bad. (7.32, 6.56, 6.55, 6.50, 6.44, 6.37) |
6 |
2 mile warm up. 2.5 mile cool down. 7x750m off 250m jog in 2minutes. Times were = 2.05.8, 2.04.5, 2.02.9, 2.03.8, 2.02.85, 2.01.45, 2.04 |
9 |
Decent day, ice storm hit so was forced inside at Oral Roberts who have a 250 indoor track, oddly shaped though and a bit weird to run on, to workout. |
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29th January 2010 |
80.46.00 on own in ice and snow. Very cold but felt good and just moved along relaxed and smooth. (7.15, 6.53, 6.52, 6.41, 6.41, 6.41, 6.31, 6.34, 6.36, 6.39, 6.44, 6.35) |
12 |
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Here is my training up to this point, sorry for the poor use of English, copied straight from my excel spreadsheet for my training diary so just little notes on the side and next to the runs to keep track of how I felt and how each run / session went.
Lewie
Comments On "Lewis Timmins - Chasing the American Dream"
Reply
I have never worked out my max heart rate and haven't really done much with it as the likes of lindsay dunn would with his athletes. Yes there is, I believe for every year after age of 22/23 you don't start uni you lose a year of eligibikty. It may
Timmins Posted on February 9th, 2010HI lewis,
Age concern Posted on February 8th, 2010is there an age limit to going to the states having read something about another athlete out there wrong end of 20's?
ta
Out of curiosity, what is your max HR?
AC Posted on February 8th, 2010Really interesting blog by the way - thanks
Training
Hi malmond, thanks for the comments. Yeh, I really only use my hr monitor on occassions to ensure I go easy on recovery runs and see how it conpares week to week on tempos. However it has taken me a few years of adapting to
Timmins Posted on February 3rd, 2010how tempos are run here, I remember struggling to go under 26 for just 5?
heart rate for tempo
hi lewis, loving the training, good to see someone putting so much detail on here for people to read
malmond Posted on February 2nd, 2010i find the heart rate interesting, 192 average for your tempo, very impressive running in non race conditions, did you have to work up to being able to operate your tempos at that BPM?
i struggle on tempos to run 170BPM and find im legging it at that intensity, just curious as only just starting to monitor my own heart rate during steady and tempo runs etc
hope the 10km goes ahead
Sounds like youve made some good decisions and opened up excellent oppurtunities for yourself..... i'm proper jealous!!!
Rob Seaton Posted on January 31st, 2010Your training is really impressive, serious mileage aswell.
Keep up the good work.