Wednesday, June 30, 2010

10 x 200

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.

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.

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

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.

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

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.

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.

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

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

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.