Objective : 10 x 200 @ 30 seconds
Recovery : 200 jog in no more than 60 seconds
Keenyans : Me, Greg, Goupil, Erin, Sam, George Adams
Result :
30 / 29 / 30 /30 / 28 / 30 / 29 / 30 / 29 / 27
Overview : A good day with great friends. The weather was perfect. We headed to the Monadnock track and got into some speed. We are all getting ready for the 4 on the 4th and decided to do some 200's to get things moving. Another great Wednesday.
Wednesday, June 30, 2010
Sunday, June 27, 2010
Saturday, June 26, 2010
70 / 80 Alternating Quarters
Objective : 25 laps alternating 70 sec, 80 seconds
Keenyans : Me and Greg
Result :
81 / 68 / 80 / 71 / 80 / 70 / 79 / 70 / 79 / 71 / 79 / 69 (3 miles in 15:02)
Overview : I wanted to do a 10K distance with this workout but knew 8 laps into it that it was too ambitious. Wednesday's session took a bit out of me. I am confident that I will do the full version of this later on in this cycle. One thing I liked about this morning was the gear changing. The workout is supposed to be 5K pace to marathon pace. It is just a 5 second swing either way off of 5 minute pace per lap but there is a huge difference in leg speed. Looking forward to a long run with the guys tomorrow.
Keenyans : Me and Greg
Result :
81 / 68 / 80 / 71 / 80 / 70 / 79 / 70 / 79 / 71 / 79 / 69 (3 miles in 15:02)
Overview : I wanted to do a 10K distance with this workout but knew 8 laps into it that it was too ambitious. Wednesday's session took a bit out of me. I am confident that I will do the full version of this later on in this cycle. One thing I liked about this morning was the gear changing. The workout is supposed to be 5K pace to marathon pace. It is just a 5 second swing either way off of 5 minute pace per lap but there is a huge difference in leg speed. Looking forward to a long run with the guys tomorrow.
Friday, June 25, 2010
Jun 21 - Jun 27
Mon - 12 am
Tue - 3 early pm / 9 late pm @ Ferenc's
Wed - 11 miles w/track workout
Thu - 12 fast with Greg in Putney
Fri - 8 miles easy @ Pisgah Park
Sat - 12 miles AM w/track workout / 4 pm
Sun - 18 miles in Pisgah
Total - 89 miles
Tue - 3 early pm / 9 late pm @ Ferenc's
Wed - 11 miles w/track workout
Thu - 12 fast with Greg in Putney
Fri - 8 miles easy @ Pisgah Park
Sat - 12 miles AM w/track workout / 4 pm
Sun - 18 miles in Pisgah
Total - 89 miles
Thursday, June 24, 2010
2 Sets of 8 x 400
Objective : 2 sets of 8 x 400 @ 66 seconds
Recovery : 60 seconds recovery between efforts and 600 jog between sets
Keenyans : Me, Greg, Andy , Josh, Erin, Haley, Goupil, Sam and some Sprinters
Result :
66 / 66 / 66 / 67 / 64 / 65 / 64 / 63
63 / 65 / 65 / 64 / 64 / 64 / 63 / 62
Overview : I had been thinking about doing this workout since the weekend and really needed to finish it. Andy did the first set with me and then got into some 200's. We had a good turnout this week and have been having some really fast looking sprinters start showing up. They want to do a 4 x 400 team. They practiced block starts and hand offs. My workout was very tasking. I think because of the limited recovery. The heat was hard to deal with too but I managed it. I have some confidence back after this one and feel like I am back to full form. I am going to give the Keene 4 on the 4th a shot in a couple of weeks. It should be a good race with most of the Keenyans toeing the line.
Recovery : 60 seconds recovery between efforts and 600 jog between sets
Keenyans : Me, Greg, Andy , Josh, Erin, Haley, Goupil, Sam and some Sprinters
Result :
66 / 66 / 66 / 67 / 64 / 65 / 64 / 63
63 / 65 / 65 / 64 / 64 / 64 / 63 / 62
Overview : I had been thinking about doing this workout since the weekend and really needed to finish it. Andy did the first set with me and then got into some 200's. We had a good turnout this week and have been having some really fast looking sprinters start showing up. They want to do a 4 x 400 team. They practiced block starts and hand offs. My workout was very tasking. I think because of the limited recovery. The heat was hard to deal with too but I managed it. I have some confidence back after this one and feel like I am back to full form. I am going to give the Keene 4 on the 4th a shot in a couple of weeks. It should be a good race with most of the Keenyans toeing the line.
Monday, June 21, 2010
Jun 14 - Jun 20
Mon - 5 am / 10 pm
Tue - 3 early pm / 9 late pm w/ Ferenc
Wed - 10 w/track workout
Thu - 12 pm
Fri - 11 pm
Sat - 12 miles
Sun - 14 miles
Total - 86 miles
Tue - 3 early pm / 9 late pm w/ Ferenc
Wed - 10 w/track workout
Thu - 12 pm
Fri - 11 pm
Sat - 12 miles
Sun - 14 miles
Total - 86 miles
Saturday, June 19, 2010
2 Mile / 1 Mile / 1 Mile
Objective : 2 x 3 mile
Keenyans : Me and Greg
Recovery : 400 jog
Result :
9:54 / 4:57 / 4:47
Overview : We headed to the Brattleboro track today. We were going to do 2 x 3 mile but modified it in stride. The heat got to me a bit. I liked the effort and am really pleased to get in two solid workouts this week. This is something I should get used to. Now it's time to head over to Greg's house for a Pisgah hike and swim with the dogs.
Keenyans : Me and Greg
Recovery : 400 jog
Result :
9:54 / 4:57 / 4:47
Overview : We headed to the Brattleboro track today. We were going to do 2 x 3 mile but modified it in stride. The heat got to me a bit. I liked the effort and am really pleased to get in two solid workouts this week. This is something I should get used to. Now it's time to head over to Greg's house for a Pisgah hike and swim with the dogs.
Wednesday, June 16, 2010
5 x 1000
Objective : 5 x 1000 below 3 minutes
Recovery : 2 minute jog recovery
Keenyans : Me, George Adams, Sam, Greg, Andy, Erin, James, Mark (new Mark)
Result :
2:59 / 2:56 / 2:52 / 2:51 / 2:49
Overview : I really didn't know what to expect today. I was really anxious to do something. I felt good but didn't know if I had any deep lingering problems. I don't think that I do. I am ready for the next push. I will not however be going to Mt Wahington this weekend. I just think it is a little too soon. I am going to start training for ING Hartford Oct 9. I previewed the course this past weekend and like what I saw. Anyway, the break was nice but time to get busy.
Recovery : 2 minute jog recovery
Keenyans : Me, George Adams, Sam, Greg, Andy, Erin, James, Mark (new Mark)
Result :
2:59 / 2:56 / 2:52 / 2:51 / 2:49
Overview : I really didn't know what to expect today. I was really anxious to do something. I felt good but didn't know if I had any deep lingering problems. I don't think that I do. I am ready for the next push. I will not however be going to Mt Wahington this weekend. I just think it is a little too soon. I am going to start training for ING Hartford Oct 9. I previewed the course this past weekend and like what I saw. Anyway, the break was nice but time to get busy.
Tuesday, June 8, 2010
Jun 7 - Jun 13
Mon - 0
Tue - 0
Wed - 9 miles w/track workout
Thu - 0
Fri - 5 miles
Sat - 0 drove ING Hartford Course
Sun - 10 with Ferenc
Total - 25 miles
Tue - 0
Wed - 9 miles w/track workout
Thu - 0
Fri - 5 miles
Sat - 0 drove ING Hartford Course
Sun - 10 with Ferenc
Total - 25 miles
Saturday, June 5, 2010
May 31 - Jun 6
Mon - 0
Tue - 2 miles
Wed - 8 w/ track workout
Thu - 0
Fri - Biked 30 miles
Sat - 0
Sun - 0
Total - 10 miles
Tue - 2 miles
Wed - 8 w/ track workout
Thu - 0
Fri - Biked 30 miles
Sat - 0
Sun - 0
Total - 10 miles
Thursday, June 3, 2010
10 x 200
Objective : 10 x 200 @ 35 - 40 seconds
Recovery : 200 jog
Keenyans : Me, Greg, Boj, James, Goup, Erin, and WILSON PEREZ
Result :
38 / 38 / 37 / 38 / 37 / 37 / 35 / 36 / 35 / 35
Overview : It was good to shake it out a bit. This workout was nothing more than glorified striders. It was also cool to see Wilson. He said he is going to try and make it on Wednesdays.
Recovery : 200 jog
Keenyans : Me, Greg, Boj, James, Goup, Erin, and WILSON PEREZ
Result :
38 / 38 / 37 / 38 / 37 / 37 / 35 / 36 / 35 / 35
Overview : It was good to shake it out a bit. This workout was nothing more than glorified striders. It was also cool to see Wilson. He said he is going to try and make it on Wednesdays.
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