Mon - 5 miles tempo
Tue - 10 miles on lunch in 57:02
Wed - 0
Thu - 0
Fri - 0
Sat - 8 w/ 15:04 5000m indoors @ Reggie Lewis
Sun - 15 miles w/ the crew @ Pisgah
Total - 38 miles
Monday, November 29, 2010
Sunday, November 28, 2010
Nov 22 - Nov 28
Mon - 10 mile felt really good
Tue - 9 miles w/ track workout
Wed - 8 miles
Thu - 11 miles w/ 22:03 4.6 mile Cranberry Run
Fri - 8 miles w/ Ferenc and Larry Sayers @ Vermont Academy (Saxton's River)
Sat - 16 miles w/ track workout
Sun - 14 miles in Gilsum w/ George, Josh, Goupil, and WILSON PEREZ!
Total - 76 miles
Tue - 9 miles w/ track workout
Wed - 8 miles
Thu - 11 miles w/ 22:03 4.6 mile Cranberry Run
Fri - 8 miles w/ Ferenc and Larry Sayers @ Vermont Academy (Saxton's River)
Sat - 16 miles w/ track workout
Sun - 14 miles in Gilsum w/ George, Josh, Goupil, and WILSON PEREZ!
Total - 76 miles
Saturday, November 27, 2010
Basic 200's
Objective : 6 x 200
Recovery : 200 jog recovery
Keenyans : Me and my dog Bailey
Result :
27 / 28 / 28 / 28 /28 / 27
Overview : I was not motivated at all! I think that the Thanksgiving food binge has had something to do with it. I feel so lethargic. So needless to say I had to really battle my demons today to even log any miles. But today, I beat them. Bailey and I hit up the Bellows Falls High Track and got in a quick warm up and got right into it. I am glad I got out there and moved around. Afterwards we headed out to Josh's house and met George Adams, Goupil, and Josh. We had a great run and it was my first this year with some snow fall. It was a good crisp day and a quality run.
Recovery : 200 jog recovery
Keenyans : Me and my dog Bailey
Result :
27 / 28 / 28 / 28 /28 / 27
Overview : I was not motivated at all! I think that the Thanksgiving food binge has had something to do with it. I feel so lethargic. So needless to say I had to really battle my demons today to even log any miles. But today, I beat them. Bailey and I hit up the Bellows Falls High Track and got in a quick warm up and got right into it. I am glad I got out there and moved around. Afterwards we headed out to Josh's house and met George Adams, Goupil, and Josh. We had a great run and it was my first this year with some snow fall. It was a good crisp day and a quality run.
Tuesday, November 23, 2010
3 x 800 / 400
Objective : 3 x 800 / 400
Recovery : 200 jog in between efforts (continuous flow)
Keenyans : Me and Mark
Result :
2:20 / 69 / 2:19 / 68 / 2:18 / 66
Overview : Mark and I got right on it. It was a good short workout. I didn't want to go crazy because I am racing Thursday and Mark still has some lingering fatigue from his race this past weekend. I liked the short recovery. It really puts things into perspective.
Recovery : 200 jog in between efforts (continuous flow)
Keenyans : Me and Mark
Result :
2:20 / 69 / 2:19 / 68 / 2:18 / 66
Overview : Mark and I got right on it. It was a good short workout. I didn't want to go crazy because I am racing Thursday and Mark still has some lingering fatigue from his race this past weekend. I liked the short recovery. It really puts things into perspective.
Friday, November 19, 2010
Nov 15 - Nov 21
Mon - 0
Tue - 3 AM on TM / 10 PM @Ferenc's with the girls (and Ferenc)
Wed - 10 miles w/ track workout
Thu - 8 miles in Pisgah w/ Bailey
Fri - Early PM 10 mile Predator Run in Putney (I highly recommend this workout) / Late PM 8 w/ Josh, Greg, and the girls in a dark Pisgah Park
Sat - AM 10 miles easy / PM 10 miles w/ Mark Miller in Putney
Sun - AM 9 Miles w/ Rob Lind in Brattleboro
Total - 78 miles
Tue - 3 AM on TM / 10 PM @Ferenc's with the girls (and Ferenc)
Wed - 10 miles w/ track workout
Thu - 8 miles in Pisgah w/ Bailey
Fri - Early PM 10 mile Predator Run in Putney (I highly recommend this workout) / Late PM 8 w/ Josh, Greg, and the girls in a dark Pisgah Park
Sat - AM 10 miles easy / PM 10 miles w/ Mark Miller in Putney
Sun - AM 9 Miles w/ Rob Lind in Brattleboro
Total - 78 miles
Wednesday, November 17, 2010
4 x 1000 Meters
Objective : 5 x 1000 m
Recovery : 400 jog in 2 minutes
Keenyans : Me, Greg, Andy, James, Boj, Goup, Clint, Glenn, Mark
Result :
2:53 / 2:49 / 2:49 / 2:49
Overview : I showed up a little late due to work stuff. Andy and Clint did as well, so we rushed a 3ish mile warm up and met the other guys on the track. I wanted to do 5 x 1000 but was running out of daylight and the track vibe was lack luster. Basically I wimped out. Everyone seemed to have an off day though. Hey, it happens. I am still pleased with the effort. We went to Armadillos afterwards and "actually" had a good time.
Recovery : 400 jog in 2 minutes
Keenyans : Me, Greg, Andy, James, Boj, Goup, Clint, Glenn, Mark
Result :
2:53 / 2:49 / 2:49 / 2:49
Overview : I showed up a little late due to work stuff. Andy and Clint did as well, so we rushed a 3ish mile warm up and met the other guys on the track. I wanted to do 5 x 1000 but was running out of daylight and the track vibe was lack luster. Basically I wimped out. Everyone seemed to have an off day though. Hey, it happens. I am still pleased with the effort. We went to Armadillos afterwards and "actually" had a good time.
Saturday, November 13, 2010
Thursday, November 11, 2010
Nov 8 - Nov 14
Mon - 0
Tue - 10 miles in Putney solo
Wed - 10 miles w/ track workout
Thu - 8 miles in Pisgah (Ellie got hit by a porcupine, Boj and I raced back for pliers)
Fri - 10 miles AM
Sat - 0
Sun - 0
Total - 38 miles
Tue - 10 miles in Putney solo
Wed - 10 miles w/ track workout
Thu - 8 miles in Pisgah (Ellie got hit by a porcupine, Boj and I raced back for pliers)
Fri - 10 miles AM
Sat - 0
Sun - 0
Total - 38 miles
Wednesday, November 10, 2010
3 x 800 / 2 x 400
Objective : 4 x 800 @ 2:06 (high goal for me). Broke down the last effort.
Recovery : 400 jog in between 8's and 200 jog in between 4's
Keenyans : Me, Andy, Greg, Brent, James, Brad, Clint, Mark
Result :
2:06 / 2:07 / 2:09 / 66 sec / 61 sec
Overview : Getting used to this new approach is very exciting. I have never put in this type of work before and look forward to the results (good or bad) in the coming months. I don't mind not being able to finish a prescribed workout because I may be biting off more than I can chew right now. I will give myself enough time to adapt. Everybody else in the group seems to be changing gears and looking forward to the next season. We started back up with our Armadillos routine. Good times.
Recovery : 400 jog in between 8's and 200 jog in between 4's
Keenyans : Me, Andy, Greg, Brent, James, Brad, Clint, Mark
Result :
2:06 / 2:07 / 2:09 / 66 sec / 61 sec
Overview : Getting used to this new approach is very exciting. I have never put in this type of work before and look forward to the results (good or bad) in the coming months. I don't mind not being able to finish a prescribed workout because I may be biting off more than I can chew right now. I will give myself enough time to adapt. Everybody else in the group seems to be changing gears and looking forward to the next season. We started back up with our Armadillos routine. Good times.
Monday, November 1, 2010
Nov 1 - Nov 7
Mon - 15 miles w/ 3 x 2 mile w/ the KHS Boys (10:20/10:23/10:25)
Tue - 7 miles (horribly unmotivated plus I took a dive and got a charlie)
Wed - 0 (bruised from fall)
Thu - 0 (still stiff but I think more because of the cold rain)
Fri - 12 miles w/ Josh, Greg, and the Wolf Pack
Sat - 10 miles w/ 11:29 2.5 mile race
Sun - 20 miles from Josh's to My house w/ Josh,Greg, and Double J
Total - 64 miles
Tue - 7 miles (horribly unmotivated plus I took a dive and got a charlie)
Wed - 0 (bruised from fall)
Thu - 0 (still stiff but I think more because of the cold rain)
Fri - 12 miles w/ Josh, Greg, and the Wolf Pack
Sat - 10 miles w/ 11:29 2.5 mile race
Sun - 20 miles from Josh's to My house w/ Josh,Greg, and Double J
Total - 64 miles
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