Wednesday, July 29, 2009


Objective: 400/800/1200/1600/1200/800/400
Recovery: half of effort time
Keeneyans: Andy, BoJo, Me, Jeff Goulip, and some Keene High Boys
400- 72 sec
800- 2:29
1200- 3:42
1600- 4:55
1200- 3:42
800- 2:23
400- 63 sec
Overview: I wasn't sure who would show up today because of the down pour and lightning. A few soldiers braved the elements and risked safety for fitness. My kind of guys. Anyway, I feel that I am making progress and building. I am running higher mileage than I ever have before and still hitting the numbers I want in workouts. So steady as she goes.

Wednesday, July 22, 2009


Objective: 6 x 1000m
Recovery: 400 meter jog
Keeneyans: Mark Miller, Andy McCarron, Me, Erik Kress, Joel Fedorowizt, Bryan Johnson, and a few Keene High Boys
Overview: Another good showing. Mark blasted his last 1000 in 2:52, obviously on his way to getting back in shape. Andy said he felt a little flat today. It was definitely the heat. Besides he did great last week. I am pretty happy with my effort, considering my mileage. I think Bay State is going to be a good day. Back to easy miles for the rest of the week.

Thursday, July 16, 2009


Objective: 4 X Mile w/ 400 recovery
Keeneyans: Andy McCarron, George Adams, Erik Kress, the Keene High Boys, and Me.
Overview: I didn't have much steam in the tank today. Yesterday's ten mile tempo with Josh, Greg, and some Keene State guys emptied it more than I expected. I still feel it was a good workout. My legs are still getting used to the new stress of added miles. Andy brought his "A" Game. He managed to hit all at 5:04 and went 5:03 on his last rep. Good job man!

Sunday, July 12, 2009

Long Run

Keeneyans: George Adams, Wilson Perez, Josh Ferenc, Greg Hammett, Bryan Johnson, Erik Kress, and Me.
Goal: The goal was to meet at George's house in Gilsum, NH. He just finished blazing a trail a couple of days ago and wanted to test it out. He assured us it would be just under two hours. We were ready for that. However, the truth can be brutal. This run took us 2:40. No water, no fuel, and in the middle of the frickin' woods. It was awesome! I think today was a good start to Sunday long runs. I will probably stick to the roads next week. It is going to take a few to get over today's epic journey. And next time I meet George for a run I will probably be bringing a lunch box.

Wednesday, July 8, 2009

Elm City TC

Objective: 8 x 400 with 200 recovery.
Keeneyans: Andy McCarron, Mark Miller, George Adams, Greg Hammett, Bryan Johnson, Me, Erik Kress.
71 sec
68 sec
68 sec
68 sec
63 sec (Mark's idea, not mine)
66 sec
64 sec
59 sec (Mark and I had a battle)
Overview: This was the best Elm City turnout yet. It was very exciting to workout with all these guys. After our workout I stuck around for the community fun runs. My parents came and I challenged my dad to break 6 minutes. His mile PR is 5:49 and he said he is not in that kind of shape right now. I told him I would pace a 6 minute mile and coach him through it. Little did he know that I was setting him up(I had the watch). He finished in 5:48, a new PR and at 51 years old. Today was a good day.

Wednesday, July 1, 2009

Track Workout

Objective: 2 sets of 6 x 400
Recovery: 200 jog inbetween efforts and 400 jog inbetween sets
Keeneyans: Andy McCarron, Me, Erik Kress, and some Keene High Boys
Set 1_____Set 2

Overview: Still a bit stiff from the weekend. Still no racing. I will be WATCHING the 4 on the 4th in Keene on Sat and that's it.