Objective : 8 x 200 @ Millenium Mile race pace
Recovery : 200 jog recovery
Keenyans : Me, Greg, Andy, Brad, and George Adams
Fuel : PowerBar Cola Gel Blasts
Result :
30 / 30 / 30 / 28 / 28 / 28 / 28 / 28
Overview : Just wanted to move today. I have been fighting a slight cold and don't want to over do it. I want to be fresh, rested, and motivated for Saturday. The plan is to put two Keenyans under four minutes (Greg and Myself). Let the Bodies hit the floor.
Wednesday, December 29, 2010
Sunday, December 26, 2010
1 Mile PR Splits
34.32 / 32.39 = 66.71
32.29 / 33.31 = 65.60
Half Mile Split
2:12.31
32.86 / 31.46 = 64.32
30.52 / 28.35 = 58.87
Half Mile Split
2:03.18
Total = 4:15.50
Thanks Josh for the splits.
32.29 / 33.31 = 65.60
Half Mile Split
2:12.31
32.86 / 31.46 = 64.32
30.52 / 28.35 = 58.87
Half Mile Split
2:03.18
Total = 4:15.50
Thanks Josh for the splits.
Dec 20 - Dec 26
Mon - 10 miles w/ Ferenc in Saxton's River
Tue - 4 miles quick in Putney
Wed - 10 miles w/ track workout
Thu - 10 @ Vermont Academy w/ Ferenc
Fri - 10 miles quick with Josh in Putney (62 minutes)
Sat - 0
Sun - 10miles w/ 1 Mile PR @ BU (4:15.50)
Total - 54 miles
Tue - 4 miles quick in Putney
Wed - 10 miles w/ track workout
Thu - 10 @ Vermont Academy w/ Ferenc
Fri - 10 miles quick with Josh in Putney (62 minutes)
Sat - 0
Sun - 10miles w/ 1 Mile PR @ BU (4:15.50)
Total - 54 miles
Thursday, December 23, 2010
4 x 800 2 x 200
Objective : 5 x 800 , 4 x 200
Recovery : half distance for the 800's and 200 jog for 200'2
Fuel : Cola Flavored Energy Blasts 2 x caffeine (these are really good)
Keenyans : Me, Greg, Andy, James, Brad, Brent, Wilson, Boj, Goupil, Mason, Clint, and Justin Montgomery.
Result :
2:21 / 2:20 / 2:18 / 2:15
31 / 30
Overview : The weather did not cooperate today. The roads were getting pretty slick towards the end of the workout. We had to cut it short for safety. We had a huge turnout which made for a fun day. It is cool having some guys from Claremont come down every now and then too. Overall the workout seemed tough for the times, but the perceived effort was there. I look forward to trying my luck in the mile this Sunday at BU.
Recovery : half distance for the 800's and 200 jog for 200'2
Fuel : Cola Flavored Energy Blasts 2 x caffeine (these are really good)
Keenyans : Me, Greg, Andy, James, Brad, Brent, Wilson, Boj, Goupil, Mason, Clint, and Justin Montgomery.
Result :
2:21 / 2:20 / 2:18 / 2:15
31 / 30
Overview : The weather did not cooperate today. The roads were getting pretty slick towards the end of the workout. We had to cut it short for safety. We had a huge turnout which made for a fun day. It is cool having some guys from Claremont come down every now and then too. Overall the workout seemed tough for the times, but the perceived effort was there. I look forward to trying my luck in the mile this Sunday at BU.
Sunday, December 19, 2010
Dec 13 - Dec 19
Mon - 0
Tue - 11 miles (1:06:32)
Wed - 8 miles w/ track workout
Thu - 0
Fri - 10 w/ Greg in Putney
Sat - 14 miles w/ 8:38 3K @ BU
Sun - 18 miles in Putney w/ Greg, George, Josh, and Wilson
Total - 61 miles
Tue - 11 miles (1:06:32)
Wed - 8 miles w/ track workout
Thu - 0
Fri - 10 w/ Greg in Putney
Sat - 14 miles w/ 8:38 3K @ BU
Sun - 18 miles in Putney w/ Greg, George, Josh, and Wilson
Total - 61 miles
Wednesday, December 15, 2010
3 x 200 / 200 / 400
Objective : 3 x 200 / 200 / 400
Recovery : 200 jog after 2's and 400 jog in between sets
Keenyans : Me, Greg, James, Goupil, Brad, Boj, and Wilson Perez (Andy is under the weather. It is quite possible this is the first time in two years he has missed Wednesday)
Result :
31 / 29 / 65
28 / 28 / 62
27 / 26 / 64 (ouch !!!)
Overview : I went to Keene High Track a little early to check on the conditions. It was covered in snow and lanes one and two were trampled and iced over (probably from gym class). Fortunately for us we have Baker Street. I quickly passed the word and in no time we were all mustered at the Bank parking lot. We will reside here on Wednesday afternoons for the next few months. It is pretty fun to be running like fools down the middle of the road. The Keene State crew has wheeled and marked off every 200 meters so we can get good splits. I think most of us are going to BU this Saturday and wanted something short and sweet. It was pretty fast for me and after the third set of two's, I had all I could handle. I tied up so bad on the last one and it hurt. Bad. I loved it. The only thing cooler was seeing Greg fly by me in full combat mode and looking strong. I think he hit 62 on the last quarter. This indoor season is going to be a lot of fun. We all headed over to Armadillos afterwards and got some grub.
Recovery : 200 jog after 2's and 400 jog in between sets
Keenyans : Me, Greg, James, Goupil, Brad, Boj, and Wilson Perez (Andy is under the weather. It is quite possible this is the first time in two years he has missed Wednesday)
Result :
31 / 29 / 65
28 / 28 / 62
27 / 26 / 64 (ouch !!!)
Overview : I went to Keene High Track a little early to check on the conditions. It was covered in snow and lanes one and two were trampled and iced over (probably from gym class). Fortunately for us we have Baker Street. I quickly passed the word and in no time we were all mustered at the Bank parking lot. We will reside here on Wednesday afternoons for the next few months. It is pretty fun to be running like fools down the middle of the road. The Keene State crew has wheeled and marked off every 200 meters so we can get good splits. I think most of us are going to BU this Saturday and wanted something short and sweet. It was pretty fast for me and after the third set of two's, I had all I could handle. I tied up so bad on the last one and it hurt. Bad. I loved it. The only thing cooler was seeing Greg fly by me in full combat mode and looking strong. I think he hit 62 on the last quarter. This indoor season is going to be a lot of fun. We all headed over to Armadillos afterwards and got some grub.
Friday, December 10, 2010
Dec 6 - Dec 12
Mon - 10 mile Predator in Putney (solo)
Tue - 10 mile Tempo in Pisgah w/ Greg, Josh, and the girls
Wed - 9 miles w/ track work
Thu - 10 miles in the AM in Putney easy
Fri - 8 miles
Sat - 3 miles
Sun - 14 miles
Total - 64 miles
Tue - 10 mile Tempo in Pisgah w/ Greg, Josh, and the girls
Wed - 9 miles w/ track work
Thu - 10 miles in the AM in Putney easy
Fri - 8 miles
Sat - 3 miles
Sun - 14 miles
Total - 64 miles
Wednesday, December 8, 2010
2 x 800 / 4 x 400
Objective : 2 x 800 / 4 x 400
Recovery : half distance rest
Keenyans : Me, Andy, Wilson, Greg, Clint, Goupil (coach), James, Mason, Dan Damato
Result :
2:15 / 2:13 / 65 / 63 / 63 / 63
Overview : I have been putting off posting, mostly because of my horrible race last weekend. I can't believe how nervous I was leading up to Reggie and on race day. It was my first experience with an official indoor event. It was very exciting, overwhelming, and I can't wait to give it another crack. In my opinion 15:04 does not reflect my current fitness. I do however have to prove it. I am going to give myself all season to let it happen. Coach noticed that I was bouncing back and forth, never running consistently. This is how I always race on the road. Serge, relax, serge, recover. The problem is that there is no recovery on the track. I think I have to be even the whole way until the final kick. Anyway, today was a good one. We all did the same workout and it was cool to all be fighting the same pain. I am off this weekend as far as racing but will be at the BU Mini Meet next weekend with the crew.
Recovery : half distance rest
Keenyans : Me, Andy, Wilson, Greg, Clint, Goupil (coach), James, Mason, Dan Damato
Result :
2:15 / 2:13 / 65 / 63 / 63 / 63
Overview : I have been putting off posting, mostly because of my horrible race last weekend. I can't believe how nervous I was leading up to Reggie and on race day. It was my first experience with an official indoor event. It was very exciting, overwhelming, and I can't wait to give it another crack. In my opinion 15:04 does not reflect my current fitness. I do however have to prove it. I am going to give myself all season to let it happen. Coach noticed that I was bouncing back and forth, never running consistently. This is how I always race on the road. Serge, relax, serge, recover. The problem is that there is no recovery on the track. I think I have to be even the whole way until the final kick. Anyway, today was a good one. We all did the same workout and it was cool to all be fighting the same pain. I am off this weekend as far as racing but will be at the BU Mini Meet next weekend with the crew.
Subscribe to:
Posts (Atom)