Mon - 0 miles
Tue - 19 miles
Wed - 10 miles w/ track workout
Thu - 10 miles solo in Putney
Fri - 14 miles in Gilsum w/ George Adams
Sat - 9 miles @ Derryfield Class L Championships
Sun - 12 miles w/ 7 mile trail race
Total - 74 miles
Friday, October 29, 2010
Wednesday, October 27, 2010
2000 / 1600 / 800 / 200 / 200
Objective : 2000 / 1600 / 800 / 200 / 200
Recovery : 400 jog recovery. 200 after 200
Keenyans : Me, Andy, Goupil, James , Brad, Boj, and Clint
Result :
5:49 / 4:39 / 2:17 / 28 / 28
Overview : I actually wanted to do 3 x 2000. I am a little bit too anxious to make things happen. I am falling apart way too early into it. I have to let it come by being consistent and staying after it over the next few months. I think that I have to get out of volume mode and prepare for my workouts. I did a 19 mile straight run yesterday and think it may have affected my speed today. I want my track sessions to be more intense so I can kill it this winter. This is fun.
Recovery : 400 jog recovery. 200 after 200
Keenyans : Me, Andy, Goupil, James , Brad, Boj, and Clint
Result :
5:49 / 4:39 / 2:17 / 28 / 28
Overview : I actually wanted to do 3 x 2000. I am a little bit too anxious to make things happen. I am falling apart way too early into it. I have to let it come by being consistent and staying after it over the next few months. I think that I have to get out of volume mode and prepare for my workouts. I did a 19 mile straight run yesterday and think it may have affected my speed today. I want my track sessions to be more intense so I can kill it this winter. This is fun.
Thursday, October 21, 2010
1 Mile / 800 / 400 / 200
Objective : 1 mile / 800 / 400 / 200
Recovery : Full time recovery of effort
Keenyans : Me, Boj, James, Clint, Goupil, Brad, Brent
Result :
4:22 / 2:11 / 58 / 26
Overview : I wanted to do a 3 x mile workout, fast, with full recovery. But my body did not know what happened after the first effort. It was the second fastest mile I have every done, so that had something to do with it. And, I don't think that I handle lactate very well (I am working on it). So I changed the goal on the fly, 600 meters into the second effort. I really want to run a fast 5K this winter and want to work on my wheels. This was a very intense session and I look forward to some more like it.
Recovery : Full time recovery of effort
Keenyans : Me, Boj, James, Clint, Goupil, Brad, Brent
Result :
4:22 / 2:11 / 58 / 26
Overview : I wanted to do a 3 x mile workout, fast, with full recovery. But my body did not know what happened after the first effort. It was the second fastest mile I have every done, so that had something to do with it. And, I don't think that I handle lactate very well (I am working on it). So I changed the goal on the fly, 600 meters into the second effort. I really want to run a fast 5K this winter and want to work on my wheels. This was a very intense session and I look forward to some more like it.
Oct 18 - Oct 24
Mon - 0
Tue - 16 miles
Wed - 9 miles w/ track workout
Thu - 13 miles w/ Ferenc in Saxton's River
Fri - 13 miles @ Pisgah w/ Ferenc, Greg, and Boj
Sat - 0
Sun - 14 miles
Total - 65 miles
Tue - 16 miles
Wed - 9 miles w/ track workout
Thu - 13 miles w/ Ferenc in Saxton's River
Fri - 13 miles @ Pisgah w/ Ferenc, Greg, and Boj
Sat - 0
Sun - 14 miles
Total - 65 miles
Thursday, October 14, 2010
Oct 11 - Oct 17
Mon - 0
Tue - 16 miles Putney Straight Run
Wed - 15 miles w/ track workout
Thu - 10 miles on my lunch break (met a German Shepard)
Fri - 0
Sat - 0
Sun - 16 miles
Total - 57 miles
Tue - 16 miles Putney Straight Run
Wed - 15 miles w/ track workout
Thu - 10 miles on my lunch break (met a German Shepard)
Fri - 0
Sat - 0
Sun - 16 miles
Total - 57 miles
Wednesday, October 13, 2010
3 X Mile "Hard" / 2 X Mile "MP"
Objective : 3 X mile hard (like 5K pace) / 2 X mile @ marathon pace
Keenyans : Me, Clint, James, Brad, and Andy
Recovery : 400 jog in between efforts
Result :
4:51 / 4:45 / 4:41 / 5:33 / 5:31
Overview : I felt fast today and it was fun. I feel good about my progress. As far as Bay State goes, I don't know. It is going to have to be a game day decision. I suspect I will be somewhere in the 2:30's. Andy is ready to rock and I won't be surprised to see him on the podium. He is very tough and very consistent. Two of the most important qualities for a marathoner in my opinion. It will be fun to be a part of the race Sunday. On a side note, my current training goal for the remainder of this fall season and winter is to rock a fast 5000 meters. I will be out of my element but it should fun to test my limits.
Keenyans : Me, Clint, James, Brad, and Andy
Recovery : 400 jog in between efforts
Result :
4:51 / 4:45 / 4:41 / 5:33 / 5:31
Overview : I felt fast today and it was fun. I feel good about my progress. As far as Bay State goes, I don't know. It is going to have to be a game day decision. I suspect I will be somewhere in the 2:30's. Andy is ready to rock and I won't be surprised to see him on the podium. He is very tough and very consistent. Two of the most important qualities for a marathoner in my opinion. It will be fun to be a part of the race Sunday. On a side note, my current training goal for the remainder of this fall season and winter is to rock a fast 5000 meters. I will be out of my element but it should fun to test my limits.
Friday, October 8, 2010
Oct 4 - Oct 10
Mon - 10 miles
Tue - 10 miles
Wed - 14 miles w/ track workout
Thu - 10 miles (recovery, pretty fatigued from yesterday)
Fri - 0
Sat - 13 miles w / 4.6 mile Race (2nd 23:21)
Sun - 14 miles w/ Ferenc
Total - 71 miles
Tue - 10 miles
Wed - 14 miles w/ track workout
Thu - 10 miles (recovery, pretty fatigued from yesterday)
Fri - 0
Sat - 13 miles w / 4.6 mile Race (2nd 23:21)
Sun - 14 miles w/ Ferenc
Total - 71 miles
Wednesday, October 6, 2010
800 / 600 / 200
Objective : 3 x 8/6/2 @ 5K / 3K / 1 mile pace
Recovery : Half time recovery / 400 jog in between sets
Keenyans : Me , Andy , Goupil , James, Clint, and Brad
Result :
2:26 / 1:41 / 29
2:19 / 1:40 / 28
2:18 / 1:37 / 27
Overview : My actual times are obviously not the target times. They are much slower. Just kidding they are faster. I think this is acceptable because I finished the workout. It was difficult, but I felt good today in the rain, and it has been months since I finished a good, hard, fast workout. At first Andy and I thought this workout would be easy. The short recovery tells a different story. Never judge a workout until it is over. Once we got into it we realized the work is really in the 600. The other stuff seemed comfortably hard. I am pleased with the results from this past weekend (26:50 five mile cross and 24:36 8K road) followed by today. I feel that I have turned a leaf and ready to get consistant, get fit, and rock some races.
Recovery : Half time recovery / 400 jog in between sets
Keenyans : Me , Andy , Goupil , James, Clint, and Brad
Result :
2:26 / 1:41 / 29
2:19 / 1:40 / 28
2:18 / 1:37 / 27
Overview : My actual times are obviously not the target times. They are much slower. Just kidding they are faster. I think this is acceptable because I finished the workout. It was difficult, but I felt good today in the rain, and it has been months since I finished a good, hard, fast workout. At first Andy and I thought this workout would be easy. The short recovery tells a different story. Never judge a workout until it is over. Once we got into it we realized the work is really in the 600. The other stuff seemed comfortably hard. I am pleased with the results from this past weekend (26:50 five mile cross and 24:36 8K road) followed by today. I feel that I have turned a leaf and ready to get consistant, get fit, and rock some races.
Sunday, October 3, 2010
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