Sep 27 - Oct 3

Mon - 13 miles
Tue - 11 miles
Wed - 5 miles
Thu - 0
Fri - 10 miles @Pisgah w/Greg, Bailey, and Griffin
Sat - 14 miles w/ 5mile Keene State Cross Country Race (26:50 11th Place)
Sun - 14 miles w/ 8K Race (24:36 1st Place Course Record)

Total - 67 miles

Sep 20 - Sep 26

Mon - 9 miles (easy due to a tough weekend)
Tue - 14 miles w/ 6 X 1000 with the KHS Boys
Wed - 14 miles (6 solo / 8 with KHS)
Thu - 0 miles
Fri - 8 miles @ Pisgah w/ Bailey
Sat - 10 miles
Sun - 18 miles w/ Ferenc and Hammett

Total - 73 miles

Sep 13 - Sep 19

Mon - PM 12 miles
Tue - PM 11 miles
Wed - PM 15 miles with track work
Thu - PM 12 miles (3 x 1 mile / 800 w/ KHS)
Fri - 0
Sat - AM 10 miles (15:02 5K)
Sun - 17 miles with trail race (1:31:00.00)

Total -77 miles

600 / 400 / 300 / 200

Objective : 3 x 600/400/300/200

Recovery : 200 jog after 600 and 400. 100 jog after the 300. 400 jog in between sets.

Keenyans : Me, Andy, and James

Result :

1:39 / 64 / 46 / 29
1:38 / 62 / 45 / 28
xxx / xxx /xxx / xxx

Overview : This was very hard for me to accomplish. I decided to bail on the last effort because I felt like I was rigging a bit. Andy is very tough and finished the last set. He looked pretty good. James did the same workout and is pleased with his progress. I am just happy to be after it again.

Sep 6 - Sep 12

Mon - 0
Tue - 12 miles w/ Keene High
Wed - 16 miles w/ track work
Thu - 0
Fri - 13 miles w/ Greg, Josh, and the girls @ Pisgah
Sat - AM 10 miles PM 3 miles
Sun - 12 miles w/ 6 mile race (31:21)

Total - 66 miles

6 x 800

Objective : 6 x 800

Recovery : 400 meter jog

Keenyans : Me, James, Andy, Brent, Brad, Clint

Result :

2:25 / 2:22 / 2:18 / 2:22 / 2:21 / 2:19

Overview : I am starting to feel like a runner. I can't handle fast recoveries like I was earlier this summer. I look forward to when that comes back. Andy had a good one (6 x mile all under 5 minutes).

Aug 30 - Sep 5

Mon - 10 miles
Tue - AM 5 miles (no discomfort, ran fast) / PM 8 miles
Wed - 13 miles w/ track workout
Thu - AM 8 miles
Fri - AM 10 miles
Sat - AM 6 miles PM 11 miles
Sun - AM 22 miles with half marathon and track work

Total - 93 miles

Fitness Test (Pyramid)

Objective : 200 / 400 / 800 / 1600 / 800 / 400 / 200

Keenyans : Me, Greg, Andy, Brad, Clint, Boj, Chirp, James, Mark, Sam

Result :

34 / 69 / 2:22 / 5:05 / 2:28 / xxx / xxx

Overview : This is a step in the right direction. I have definitely lost a lot of fitness but I am running without pain (other than the loss of fitness). I think I am ready to start ramping up the miles gradually.