Dec 26 - Jan 1

Mon - 14 w/ Ferenc in Grafton
Tue - 13 w/ Greg in Putney
Wed - 11 miles w/ track work
Thu - 13 miles in Pisgah w/ Greg, Ferenc, and Mark
Fri - 10 miles w/ Josh, Greg, George, and Larry Sayers
Sat - 12 miles w/ Ferenc
Sun - 13 miles in Putney w/ Ferenc

Total - 86 miles

2000/1600/1200/800/200/200

Objective : 2000/1600/1200/800/200/200

Recovery : 400 jog after everything except 200 jog after 2's

Keenyans : Me, Greg, James, Bryce , Chloe. and Brie

Result :

621 / 504 / 345 / 219 / 29 / 29

Overview :  Light crew today.  Probably because of people being on vacation for the holidays.  Greg and I came up with this workout on our warmup.  It was fun.  I think the best part was the fact that every single lap in the session was faster than the previous.  It is a good feeling to run like that.  I have also set some goals for the next 6 months.  I have basically decided to bail on indoor and give myself a full 5 months to get ready for VCM.  I have noticed that my best racing and running is when I set a goal far out and build.  Most of my best performances are during a marathon cycle.  I have also decided to give the Grand Prix a go again.  It should line up nicely with VCM as the main goal.  I finally feel motivated to get after it and make a good long push.  I will have to see how it plays out.  I can't wait.

4 x Alternating 800 / 400

Objective :  4 x Alternating 800 / 400

Recovery : 200 jog recovery between all

Keenyans : Me, Greg, Pete, Mark, James, Bryce, George, Chris and his Dad

Result :

226 / 71
224 / 71
217 / 66
xxx / 65

Overview :  The short recovery made it difficult for me.  Plus I am still sore from Monday's workout.  It was a good workout.  Keep on pushing.

Drummer Hill Workout

Objective : 2 x mile / 4 x quarter / 4 x 200

Recovery : Full distance jog back down the hill

Keenyans : Me and Najem

Result :

5:53 / 5:52
62 / 69 / 66 / 64
28 / 29 / 29 / 28

Overview :  This was a very hard workout.  Keene State runners know much about the hill but I however did not.  I have done quarters on it before but never a full blown session.  Pete had a plan and was nice enough to include me.  It is good working out with him because we have strengths in different areas.  I seem to be a bit stronger on the longer intervals and he destroys me on the faster ones.  The only negative on the day was that someone stole our gear at the start.  We were only gone about 13 minutes and they took our stuff.  Those hat and gloves will never run as fast as they did before.  I will miss them.

Ladder

Objective : 4 x 200 / 3 x 400 / 2 x 800 / 3 x 400 / 4 x 200

Recovery : 200 after 2's and 400 after everything else

Keenyans : Me, Greg, James, Boj, Brad, Erik, Bryce, and George

Result :

33 / 34 / 30 / 32
67 / 68 / 63
2:16 / xxx
63 / 61 / 58
29 / xxx / xxx / xxx

Overview :  The weather wasn't pleasant but we all showed up anyway and got some work in.  This was Greg and my first anaerobic test workout to wake things up.  It is funny how different this type of work is.  We started very conservative and hoped to finish the entire session.  The 800 was a deal breaker and we just did one.  The second set of 4's went well in my opinion but realize there is a lot more that has to be done to get to any level of fitness that will be fun to race with.  It was pretty dark for the last set of 2's and we pulled the plug.  I am happy with how it went considering how foreign the start of the workout felt.  Most of us are doing a 5K this Saturday and it should be fun to see where we all line up.

3 x 2000 w/ some Quarters

Objective : 3 x 2000 meters

Recovery : 400 jog

Keenyans : Me, Greg, Boj, James, Chris, Mark, Erik, and Brad

Result :

6:23 / 6:17 / 6:07

79 / 82 / 73

Overview :  Pretty good day.  Had a good group.  I think the workout was a good idea.  I want to build some aerobic base the next few weeks.  We finished before the other guys and I jumped in on some of their quarter repeats.  I had fun working with Brad.  He is tough and has a really good poker face.  I couldn't tell he was struggling until he crossed the line on the last repeat.  He has a good ability to hold form and stay loose when putting in a hard effort.  I wish I did.  When I am working my face tells all.  I still don't have a plan for the winter.  Went to Fritz Fries after and had fun as usual.

4 X 2/2/4

Objective : 4 X 200 / 200 / 400

Recovery : 200 jog after 2's and 400 jog after 4's

Keenyans : Me, Greg, Pete, Ference, Mark, James, Brad, Chris, Bill, and Andy (in spirit)

Result :

33 / 33 / 68
32 / 32 / 66
30 / 30 / 64
29 / 29 / 59

Overview :  It was a little rainy but nothing to really complain about.  We met at the Keene Middle School track (brand new).  Our recovery jog was pretty honest, about a minute between the 2's and the 4's were about double.  It is exciting to be doing some shorter stuff.  It is going to take a few weeks to get used to running faster but I think the group as a whole is in a better position this year than last for indoors.  I am starrting to feel the motivation to get on it and see what can happen.  It is a little to early to set concrete goals but I off course want to improve.  Najem is a permenant asset for Keene and I think with him around we will all benefit.  The guy is crazy fast and to mention pretty cool and fun to hang out with.

Nov 14 - Nov 20

Mon - 13 miles w/ Boj, Pete, and Greg (1:11 for 12)
Tue - 0 work
Wed - 10 miles with track work
Thu - 14 miles w/ Pete in Keene (1:34)
Fri - 12 / Ferenc
Sat - 0
Sun - 15 miles w/ 5 mile race (25:19)

Total - 64 miles

Nov 7 - Nov13

Mon - 10 miles
Tue - 12 miles
Wed - 12 w/ track work
Thu - 8 miles
Fri - 10 miles
Sat - 12 miles
Sun - 18 miles

Total - 82 miles

8 Miles @ MP

Objective : 8 miles @ mp

Recovery : straight through

Keenyans : Me and James

Result :

5:17 / 5:17 / 5:16 / 5:16 / 5:15 / 5:10 / 5:10 / 5:06

Overview :  The temperature was ideal.  The wind however was something to combat.  Thanks to James for getting in some 400's and 200's.  He just came off of a marathon PR of 3:14 and he was nice enough to pull what he could.  It was very helpful (made the workout).  This is the first taper week and I am already starting to feel pretty good.  The workout was still tough though.  I had a big weekend with an 8K PR (23:46) so I think things are going well.  The official results say it was 4.8 but they didn't update the course that was actually ran.  It was the same certified 8K from the past.  Trust me, I went to great length to verify the distance.  The hay is in the barn so now I just have to get strong.

4 x 2 Mile

Objective : 4 x 2 Mile

Recovery : 2 minute recovery

Keenyans : Just me today.  James and Clint were at Monadnock

Result :

10:02 / 9:56 / 9:54 / 9:52

Overview :  I got into my bag to change and realized that I had forgotten one of the most important things for a workout.  My watch!  I was so frustrated.  But thanks to the Android network I quickly downloaded a stopwatch app.  So, I did the whole workout with phone in hand.  Nobody called me though.  I don't think I would have answered anyway.  I think the workout went well and I have continued my streak of a good workout and then bomb a workout.  Because of everybodies schedule I was solo and had to muster all of my motivation, which is lacking at this point in the cycle.  Afterwards, I went to Andy's house for a great dinner (he and Tat just bought a house).  He just got hip surgery and has been absent from the normal Wednesday routine so it was really good to see him.  He will be back soon I hope.  Back to the roads!

Sep 19 - Sep 25

Mon - 11 miles
Tue - 11 miles
Wed - 18 miles w/ track
Thu - 15 miles
Fri - 14 miles
Sat - 15 miles
Sun - 18 miles

Total - 102 miles

3 Mile / 4 x 1000 / 3 Mile / 4 x 400

Objective : 3 Mile / 4 x 1000 / 3 Mile / 4 x 400

Recovery : 3 minutes after 3 / 2 minutes after 1000's / 3 minutes after 3 / 200 jog after 4's

Keenyans : Me, Ferenc, Najem, James, Ockle, Clint, and Angela

Result :

5:18 / 5:13 / 5:18 (15:45)
3:01 / 3:04 / 2:58 / 2:57
5:11 / 5:07 / 4:52 (15:09)
71 / 67 / 65 / 58

Overview :  We had all pistons firing tonight.  Ferenc is bouncing back from his 50K.  Najem is coming to top form.  These guys made the workout.  They were nice enough to pull me through.  I felt kind of bad but they reminded me that I NEED this work while they just wanted to get it in.  The two of them took turns leading all the way until the last mile of the second 3 mile effort.  Basically all they needed was one quarter rest because then they took turns every other lap.  We were all excited to get to the quarters because it's easy to get through a quarter no matter how tired you are.  Ferenc led the first one, Najem the second, I think I pulled the 3rd off.  Josh had had enough at this point and wanted to watch.  At this point both Najem and I were talking about opening it up.  This guy is a 1:50 800 guy so I knew it would be good.  He blew me away with a 56 second last quarter.  I was behind on the first 200 of it and started to pull him in but he is unbelievable.  You should see this guy stride it out.  I also can't wait for Ferenc to get back because he is one of the toughest guys and best training partners out there.  We truly had a team atmoshpere out there.  Made it way better than going solo.  On another note, Ockle looked really smooth as he was tuning up for Clarence.  James and Clint were doing something fast but I didn't get a chance to see how it went.  Good Day!

Sep 12 - Sep 18

Mon - 10 miles easy in Putney (solo) 63 minutes
Tue - 6 miles am into work / 10 miles pm back home
Wed - 17 miles w/ track work
Thu - 15 miles pm Putney straight run solo / 5 miles late pm solo
Fri - 12 miles w/ track work
Sat - 25 miles (2:42:45)
Sun - 17 miles w/ trail "race" in Chesterfield

Total - 118 miles

25 Mile LR

Objective : 25 miles

Result :

7:00 / 6:31 / 6:41 / 6:45 / 7:00 / 6:46 / 6:45 / 6:52 / 6:44 / 6:44 / 6:40 / 6:46 / 6:41 / 6:19 / 6:33 / 6:45 / 6:29 / 6:27 / 6:35 / 6:32 / 6:17 / 5:37 / 5:35 / 5:22 / 6:10

My total time was 2:42:45

Overview :  Great day weather wise.  I was grateful my Dad wanted to ride his bike along with GPS.  That was really helpful.  Plus I didn't have to go solo.  Most of my buddies are doing a 50K Trail Race tomorrow and obviously wouldn't be interested in running 25 on the road.  I am glad I got the work in and felt pretty good.  I didn't take any fuel or hydrate during my effort.  I was nervous about it but it went OK.  I was doubting myself between 18-20 miles.  But after a short lived bonk I snapped out of it and felt good again.  It was kind of weird but kind of fun to go full circle through the bonking cycle while still running.  Now I might have some beer.

Alternating 200's

Objective : Alternating 200's in 34 / 45

Recovery : 45 second 200

Result :

33/46 34/45 34/45 32/43 (5:12)
34/44 33/46 33/44 33/45 (5:12)
33/44 34/44 32/44 34/45 (5:10)

Overview :  The temperature was good.  It was a shorter, lighter workout so things went fine.  I am getting the changing gears thing down now. Total time for 3 miles was 15:34.  Chasing a bunch of miles this weekend.

3 x 5K

Objective : 3 - 4 by 5K

Recovery : 1K in 3:45 continuous running

Keenyans : Me, Najem, Pipp, James, Ockle, Clint, and Angela

Result :

5:16 / 5:16 / 5:15 / 39  (3:44 recovery)  16:26 5K split
5:11 / 5:08 / 5:10 / 38 (3:43 recovery) 16:07 5K split
5:11 / 5:03 / xxx / x

Overview :  Damn, these long workouts are tough.  I really appreciate Pete hanging in there to help me out.  I don't think I would have made it as far as I did without him pulling some of the way.  I obviously didn't finish the entire session but I was struggling.  I am still happy with the effort.  I have never done this type of work and I think it will pay off.  Getting ready for VCM I never did anything more than 6 x mile and thought I was tough.  Now I now I am not.  But on the way to getting tough.  I have a lot of miles to chase this week, another track session on Friday, and a long run Saturday.

Sep 5 - Sep 11

Mon - 14 miles Westmoreland Rail Trail solo
Tue - 10 miles Putney  solo
Wed - 13 miles Putney solo
Thu - 13 miles w/ track work
Fri - 15 miles w/ Pipp in Keene
Sat - 15 miles am w/ Greg / 5 miles pm in Puteny w/ Greg
Sun - 20 miles w/ interesting workout (still evaluating the outcome)

Total - 105 miles

2 x (4 x 800)

Objective : 2 x (4 x 800)

Recovery : 200 jog (80 secs) in between 8's and 800 jog (4 min.) in between sets

Result :

2:20 / 2:22 / 2:19 / 2:20
2:16 / 2:16 / 2:13 / 2:10

Overview :  I pushed back the normal Wednesday routine because I needed an extra day of recovery from Sunday in order to execute this workout properly.  Even though my half was painfully slow I know my effort was much greater than my time showed.  The humidity was miserable and I just couldn't get it on.  To be honest, my confidence was a little shaken up, but I know how my training is going and it just didn't add up.  I feel very good about this afternoon's session and have confidence in where things are.  My next big effort will be this Sunday's long run with some MP stuff mixed in.  I am hoping for some cool weather so I can tear up the roads.

2 x mile / 6 mile tempo / 2 x mile

Objective : 2 x mile / 6 mile tempo @ 5:40 pace / 2 x mile

Recovery : 400 jog recovery between mile repeats

Keenyans : Just me today.  I had to go in Brattleboro due to time. Rest of crew in Keene.

Result :

4:53 / 4:53
5:29 / 5:32 / 5:34 / 5:32 / 5:25 / 5:24
4:47 / 4:53

Overview :  It was hot and I was determined to fight through it today.  I felt really good and smooth.  I was a bit faster than prescribed by I felt so fresh.  Plus, I just did the entire session on the track.  It doesn't bother me to do it this way but I think that is why I was faster (plus I have become a master of left turns).  I have never run this far on a track.  I kept visualizing race day and sort of thought I was there today.  I rolled right into the 6 mile tempo after the second mile and was surprised how I recovered.  It got tough at the end but the light at the end of the tunnel was in sight and I knew I was in control.  Overall, I think this was a good one.  I can feel my fitness growing and it is awesome!

Aug 29 - Sep 4

Mon - 14 miles pm in Pisgah w/ Greg, Ferenc, Boj, and the girls (1:34)
Tue - 13 miles Putney solo
Wed - 18 miles with track work
Thu - 10 miles w/ Greg in Pisgah w/ the  girls
Fri - 5 miles Putney solo
Sat - 10 miles at Keene State Alumni Meet
Sun - 22 miles w/ bad half (1:10:48)

Total - 92 miles

8 x 1000/600

Objective : 8 x 1000 @ 3:07 into 600 @ 2:10

Recovery : none (straight through)

Keenyans : Me, Greg, Pipp, James, Andy, Brad, Clint, and BOJ (he's back), also Angela

Result :

3:07/2:04 (5:11)  3:06/2:05 (5:11) 3:06/2:08 (5:14) 3:07/2:09 (5:16)
3:06/2:10 (5:16) 3:06/2:09 (5:15) 3:04 / 2:06 (5:10) / 4:51

Overview :  I was given an A, B, and C plan for today depending on how I felt.  I am realizing that my bad days are directly related to heat and humidity.  Even on race day I seem to have a hard time.  I guess I am sensitive to those conditions.  Now I know.  Anyway, since the weather was ideal, I managed to to hit the A goal sort of today.  I am still having a hard time changing gears and owning my prescribed pace.  I feel that I have been doing this for awhile and was familiar with different types of running but am just realizing that this skill is something that I do not have down yet.  It is a challenge.  When you are on the track and getting hot, it is hard to have the discipline to own a backed off pace that is not full recovery but kind of in no man's land.  I totally believe in the concept and I am a bit frustrated that it is not as easy as it sounds.  Overall though, today was a good one (pending Terry's opinion).  I felt in control and never got maniacal (which can happen).  My confidence is building and it was cool to spend the earlier part of this week in Hartford (work related but cool to do runs in the town of my goal race).  I truly love this process and looking forward to the competition that the race committee has put together. It is good to be back in town and run with my mates.  Back to chasing dreams man.

Aug 21 - Aug 28

Mon - 7 miles am Hartford CT (mapped run and got more than I thought)
Tue - 5 miles am Hartford CT / 11 miles pm Hartford CT
Wed - 5 miles am HartfordCT / 14 miles with track work back home
Thu - 13 miles pm in Putney w/ Ferenc
Fri - 13 miles pm with Greg in Pisgah
Sat - 22 miles (mile 16-18 10 minutes)
Sun - 0

Total - 90 miles

Aug 15 - Aug 21

Mon - 13 miles pm (8 w/ Keene High XC Team)

Tue - 10 miles am Putney solo (68 minutes) / 7 miles pm w/ KHS (paced Dylan for a 18:30 5K TT, last year he ran 32 minutes for this run.  I am proud of him)

Wed - 5 mile am Putney shakeout / 13 pm w/ track work

Thu - 5 miles am / I am tired man.  No other reason.

Fri - 8 miles am Putney solo / 11 pm w/ KHS (1:10:53)

Sat - 20 miles am with 8 mile race

Sun - 20 miles on Rail Trail w/ Pipp, Pete, and Goup (2:14:38)

Total - 112 miles

8 Mile warm up w/ 8 miles @ Goal MP

Objective : 8- 10 mile warmup @ 6 minute pace followed by 8 miles @ Goal MP

Recovery :  8 minutes to switch from trainers to racers and get some fuel.

Result :

8 mile warmup : 47:54
Race : 5:03 / 5:20 / 5:15 / 5:23 / 5:23 / 5:33 / 5:31 / 5:20

Overview : I was a bit nervous about this task.  My mileage is getting up there, for me, and I am starting to feel the effects.  All part of the process.  I wanted to do the full ten miles but was running late and didn't have time to get it in before the gun went off.  I think the timeline gave me the extra pressure to get it done.  Wilson Perez put on a class "AAA" event (unlike our countries credit rating).  The venue was perfect and the event went smoothly.  I think he should consider a bid for a grand prix next year.  The course is comparable to Stowe (in my opinion harder) and it is a good destination.  The last part of the race is wicked challenging and it would be interesting to see how it played out.  I don't think anyone in New England would be disappointed.  Anyway,  I think I accomplished my task and had a really good time catching up with some of my mates (Pete, Pipp, Chirp, Heidi, and Wilson) I also made a new friend Nate.  Back to chasing miles.

2 X 4 Mile

Objective : 2 x 4 mile

Recovery : 800 jog in 3 minutes

Keenyans : Me, Greg, Andy, James, Brad, Ockel, Pipp, Ryan, Jen, and Tat

Result :

(5:16 / 5:16 / 5:05 / 5:07)  = 20:44        (5:13 / 5:13 / 5:05 / xxx) = 15:31

Overview :  I was disappointed that I didn't finish the workout.  I felt OK but towards the end I really started to break form.  I like this workout and think I probably need more of this type.  I also think the mileage is catching up a bit.   I also need to get more sleep.  8 hours isn't cutting it right now.  I love the grind of marathon training.

Aug 8 - Aug 14

Mon - 13 miles Putney solo (1:10:21)

Tue - 13 miles in Pisgah w/ Greg and Ferenc (1:23)

Wed - 14 miles w/ track work

Thu - 13 miles pm w/ Hinsdale Fun Run

Fri - 11 miles Putney slow solo

Sat - 11 miles am w/ 5K race (14:47 PR) 5 miles pm Putney solo

Sun - 22 miles w/ Greg (he did more)

Total - 102 miles

400/800/1200/1600/1200/800/400 w/ 2K @ MP

Objective : 400/800/1200/1600/1200/800/400 w/ 2K at MP

Recovery : 2 minute 400 jog recovery for ladder and 800 jog before 2K

Keenyans : Me, Greg, Ferenc, Boj, Andy, Mark, Brad, James, Thomas, Pipp, Ryan, Busby, Bryce, Jen, and Tat

Result :

69 / 2:22 / 3:38 / 4:52 / 3:35 / 2:12 / 57 and 6:22 2K

Overview : I had a really good day at work, was excited to see so many athletes, and overall pretty charged for the task at hand. Everyone did their own workout with the exception of Mark and me. For the most part I stuck to the game plan but ran too fast on the 2K. I really have to work on controlling my target MP. It is hard when you are on the track and everyone is out there running fast. Afterwards, we all headed to Armadillos for the usual fun time. Back to the roads to chase dreams.

Aug 1 - Aug 7

Mon - 13 miles Putney solo (1:14:42)
Tue - 9 miles slow w/ Ferenc
Wed - 15 miles w/ track work
Thu - 14 miles pm
Fri - 9 miles am / 9 miles pm w/ 6 x 200 on track ( 28 / 30 / 29 / 31 / 29 / 30 )
Sat - 11 miles
Sun - 20 miles w/ Greg and George

Total - 100 miles

3 x 2 mile

Objective : 3 x 2 mile @ marathon goal pace / 10 seconds under / marathon goal pace

Recovery : 400 jog recovery after first set and 2 minutes after second

Keenyans : Me, Josh, Greg, Andy, Brad, and Clint

Result :

(5:13/5:15) 10:28 / (5:02/5:00) 10:02 / (5:14/5:15) 10:29

Overview : Josh, Andy, Greg, and I did this workout. Josh and I did it stride for stride. We were both excited about it and went a little hot. The good news is it was in control and we felt smooth and conversational. It was good to do something long and aerobic on the track. Something I haven't done in a long time. Thanks coach for the workout. I look forward to more. The rest of the week I will be chasing some miles and getting in some long tempo work in on Saturday.

Jul 25 - Jul 31

Mon - 10 @ Pinnacle w/ Ferenc and the girls (wet/cool/awesome)
Tue - 10 miles PM Putney solo
Wed - 11 miles w/ track work
Thu - 8 miles AM 6 miles pm
Fri - 0 Travel/Work
Sat - 14 miles AM (5 mile race 25:19 (hot)) / 5 miles PM shake out
Sun - 24 miles w/ Ferenc (2:34)

Total - 88 miles

3 x Mile

Objective : 3 x Mile @ 5:00

Recovery : 400 jog recovery

Keenyans : Me, Andy, James, Ockle, Clint, and Mark

Result :

4:55 / 4:51 / 4:43

Overview : The weather was great. I felt smooth. I can feel some fitness finally coming my way.

Jul 18 - Jul 24

Mon - 0
Tue - 22 mile tempo w/ Ferenc
Wed - 0 (work sucks)
Thu - 8 am w/ Ferenc / 7 pm at Hinsdale Fun Run (5:00 mile / 12:44 2.3 mile)
Fri - 11 miles am solo Putney
Sat - 15 miles am w. Ferenc and Greg 3 miles pm with Ferenc and Greg
Sun - 20 miles w/ George, Greg, Ferenc, Pipp, Thomas, and Buzz / 5 miles pm solo

Total - 91 miles

20 Mile Workout

Objective : Kick Ass

Keenyans : Me and Ferenc

Location : Saxtons River/ Grafton / Athens VT

Recovery : 2 mile cool down after 20

Result :

10 miles 59:32/ 7:03 (hill) / 5:32 / 5:10 / 5:07 / 5:17 / 5:52 / 5:46 / 5:38 / 5:42 / 5:11

Overview : I met Josh on Tuesday morning. It was hot. We ran hard.

Basic 200's

Objective : 8 x 200 @ 35ish

Recovery : 200 jog recovery

Keenyans : Me, Greg, Andy, Boj, Jen, James, and Ockel

Result :

36 / 34 / 32 / 34 / 33 / 33 / 33 / 33

Overview : I was pretty tired from the preceding 4 or 5 days. I wanted to move and try to stay fresh. We did a 5 mile warmup and then got into the 200's. They went well and I think it was the right call considering Sunday's race coming up. After we got hit hard in the rain on our cool down. It was kind of cool. I am going to seas up the rest of the week and hopefully run well this weekend.

Jul 11 - Jul 17

Mon - 10 miles solo in Putney
Tue - 18 w/ Greg in Putney (friggin hot) (1:53:07)
Wed - 12 miles w/ track work
Thu - 0
Fri - 0
Sat - 0
Sun - 15 miles w/ horrible 8 mile race

Total - 55 miles

Clarence DeMar Tempo

Objective : Start easy and build into a comfortably hard pace

Recovery : 3 miles w/ Dad on the track

Result :

5:41 / 5:29 / 5:01 / 5:07 / 5:07 / 5:04 / 5:08 / 4:57

Overview : I love doing this workout. It can be done a lot of different ways. The first part of the course is basically gradually down hill, so you can turn it over. There are a couple of bumps but they can be fun to attack. I have a history of ruining this run by going to hard. I get excited and can't help myself. That is why I committed to no warmup and used the first part to deliberately go easier. I sort of accomplished that this time but still went a little too fast. I wanted to go farther at 5:15 pace but again, I have too much fun running by the seat of my half splits. I felt things falling apart at mile seven and decided to stop at eight and give it a final push. I hope to get some comrades out for this to keep it more formal (Josh). Anyway I think it was successful and look forward to the next one.

Jul 4 - Jul 10

Mon - 12 miles AM w/ 4 on the 4th
Tue - 14 w/ Ferenc, Greg, and Boj
Wed - 12 miles w/ track work
Thu - 0 long work day
Fri - 5 miles easy (getting ready for tomorrow)
Sat - 11 miles AM (8 in 41:35) 9 miles PM w/ Boj and Ferenc
Sun - 18 miles w/ Ferenc, Greg, and Boj

Total - 81 miles

1 x Mile 7 x 400

Objective : 5 x mile (I revised it after one because I was flat and it was hot)

Recovery : 400 after mile and 200 after the quarters

Keenyans : Me, Greg, Andy, James, Brad, Boj, Jen, and Okel

Result :

4:43 / 70 / 69 / 64 / 62 / 69 / 67 / 66

Overview : I didn't feel very fresh during the warmup but wanted to try the miles. Sometimes my legs lie to me but not today. After the first mile I decided to finish up with some quarters. Everyone did a different workout today which was kind of fun. Andy, Greg, and I synched up for the last three quarters and ran together. I have gotten some confidence back after a good 4 mile race this past Monday. I am in full training mode and it is awesome. I hope to be feeling fast by Saturday so I can do a long tempo in Gilsum.

Jun 27 - Jul 3

Mon - 8 miles AM Putney Tempo Solo (46:43) / 7 miles PM Solo
Tue - 10 in Putney w/Josh and Greg (swimming after)
Wed - 12 miles w/ track work
Thu - 0
Fri - 12 AM w/ Ferenc 5 miles PM w/ Ferenc
Sat - 9 miles AM @ Pinnacle w/ Ferenc 5 miles PM solo
Sun - 8 miles Westmoreland tracks w/ Greg, Ferenc, Jen, and the girls

Total -76 miles

4 X 2/2/4

Objective : 4 x 200 / 200 / 400

Recovery : Full distance recovery

Keenyans : Me, Greg, Andy, James, Brad, and Glenn

Result : 34 /33 / 67 / 33 /31 / 65 / 34 / 32 / 66 / 33 / 32 / 60

Overview : The weather was good with a nice breeze. We wanted to do something light to tune up for this weekend. The first two efforts were kind of tight but the last two we all felt really snappy. Afterwards we did a bare foot cool down then headed to Armadillos.

Jun 20 - Jun 26

Mon - 10 miles @ Pisgah w/ Greg, Jen and the girls
Tue - 7 miles in AM w' Ferenc @ the Pinnacle
Wed - 5 miles hard (solo in Putney) * Route Record
Thu - 11 miles (2 x 2mile @ BF w/ Greg and Ferenc 10:40/10:33)
Fri - 15 miles AM w/ Greg and Josh @ Pinnacle ( supposed to be 7/ lost)
Sat - 8 miles Westmoreland tracks w/ Ferenc
Sun - 18 @ Gilsum w' George

Total -74 miles

6 x 400

Objective : 6 x 400

Recovery : 200 jog recovery (faster than usual)

Keenyans : Me, Greg, George, Mark, James, and the Keene State Crew

Result :

62 / 67 / 64 / 64 / 63 / 62

Overview : Good to see James is looking smooth still. We were going to do 1200's but the Keene guys were there doing quarters so we jumped in. They look pretty good. The speedy recovery that they dictated was tough. Total game changer. This weekend I am going to pace Mark in a 10K after he swims and bikes. It will be a good workout for sure.

6 X 400 / 2 X 200,200,800

Objective : 6 X 400 @ 70 then I did 2 x 2,2,8 with the others

Recovery : 200 jog recovery for the quarters, 200 inbetween the 2's and a quarter rest inbetween the 800.

Keenyans : me, Greg, Josh, James, Andy, Clint, Brad, and Goup

Result :

68 / 68 / 64/ 65 / 62 / 60
31/ 31 / 2:17 / 31 / 31 / 2:12

Overview : Glad to be on the track. I was nervous about doing a workout because I really haven't been on it lately. Work stuff. Good work stuff, but damn it sucks to be a grown up. Why can't we all just train, be fast, and always be motivated? Anyway, James is ready and everyone else looks wicked fit. Here's to a fresh start. Let's get it on!

Mar 7 - Mar 13

Mon - 0
Tue - 13 miles w/ Greg
Wed - 10 miles w/ track
Thu - 10 miles in the cold rain
Fri - 10 miles on treadmill at Supreme Fitness
Sat - 8 miles w/ 4 mile Time Trial (19:48)
Sun - 18 miles w/ Boj, Greg, James, George, (Ferenc), and Miller.

Total - 69 miles

3 x 800 / 2 x 400

Objective : 6 x 800 (turned into 3 x 800 / 2 x 400)

Recovery : 400 jog recovery

Keenyans : Me, Greg, Goupil, Boj, and James

Result :

2:15 / 2:17 / 2:12 / 63 / 60

Overview : We wanted to do 6 x 800 but started out too fast. It was necessary to change on the fly to get something good in. I was happy with the workout. I think that Sunday's 25K effort is still lingering deep down and did effect today's session. There was also a dead opossum on one of the turns that we had to hurdle every lap. It was gross. On the cool down I bonked like never before. My face apparently went white and I was swerving back and forth. I did not finish the run. I stumbled to Mark's house and they hooked me up with some chocolate chips and Starbursts. I was greatful. Once Greg came back to pick me up and we headed to Armadillos and got some much need grub. Bonking sucks.

1 x Mile / 2 x 800 / 4 x 400

Objective : 1 x Mile / 2 x 800 / 4 x 400

Recovery : Full distance recovery

Keenyans : Me, Goupil, Brad, Brent, Haley, and Mason

Result :

4:24 / 2:16 / 2:13 / 64 / 66 / 63 / 62

Overview : There was something in the air today. The weather seemed to be perfect. Nice and crisp with completely dry roads. Everyone had a good one. It was good to do the full recovery. It made the efforts a little more intense. Brent PR'ed in his mile effort and finished the workout with style. Goupil gave me a run for my money on the first 250 of the last quarter. It was fun. We hit up Amradillos after and had some good eats. I might do DH Jones this weekend. Not sure yet.

Feb 21 - Feb 27

Mon - 10 on Rail Trail w/ Josh, Greg, George, and Mark
Tue - 5 Putney Solo
Wed - 13 miles w/ track workout
Thu - 7 miles on RT 30
Fri - 0
Sat - 10 miles in Putney w/ Josh and Greg
Sun - 17 miles w/ 10 mile "road" race

Total - 62 miles

2 Mile / 4 x 400

Objective : 2 mile / 4 x 400

Recovery : 800 meters after 2 miles and 400 jog after 400's

Keenyans : Me, Greg, Andy, Mark, Goup, James, Brad, Jim

Location : "The Zone"

Result :

9:36 / 70 / 69 / 67 / 61

Overview : I am glad to say my Achilles issue is pretty much resolved. I am excited about changing gears and hitting the roads. This Wednesday workout was a good one. Cool to have Mark back in action. He adds an element to the workouts that is motivating. I was most impressed with Greg's last 50 meters in the last 400 effort. He came from behind and closed like a mad man. All three of us finished around 61 seconds. Andy did two x 2 mile and Goup had a solid effort as well. Great day.

Feb 14 - Feb 20

Mon - 11 mile Putney Tempo Solo (1:05: 27)
Tue - 0
Wed - 12 w/ track workout
Thu - 9 w/ Ferenc in Saxton's River
Fri - 10 miles in Putney
Sat - 0 (toe problems have to soak)
Sun - 19 miles w/ 10 mile race (51:52)

Total - 61 miles

Feb 7 - Feb 13

Mon - 0
Tue - 10 miles w/ Ferenc in Putney OB (30:25 / 26:41)
Wed - 0
Thu - 8 w/ Josh in Putney (no time, easy, grownup conversation)
Fri - 5 miles
Sat - 12 w/ Ferenc (no race, achilles tight, playing it safe)
Sun - 24 miles w/ Josh, Greg, Andy, Boj

Total - 59 miles

Jan 31 - Feb 6

Mon - 0
Tue - 13 miles w/ Ferenc in Grafton
Wed - 0 (snow)
Thu - 12 miles w/ track workout @ UVM
Fri - 0
Sat - 9 miles w/ Rob in Brattleboro
Sun - 22 miles with Ferenc and Greg in Saxton's River

Total - 56 miles

3000 Meter Prep

Objective : 1 x Mile / 2 x 600 / 2 x 400 / 2 x 400

Recovery : 5 minutes after mile / 30 seconds after reps / 4 minutes after 600 set / 3 minutes after 400 set

Result :

4:27 / 1:35 / 1:36 / 62 / 62 / 62 / 62

Overview : Jess had her final presentation for her Master's work at UVM and wanted me to come along for support. I was more than willing. I am very proud of her. But what the hell would I do for 90 minutes while she was presenting? I figured I would hit the track. A friend that works at the facility hooked me up with a day pass and I got on it. It was fun to do a workout on a track. However, it was only 160 meters and made navigating the turns a bit tough. I aggravated my blisters from last weekend but will be just fine. The workout started out kind of rough but I worked into it. I don't think I warmed up enough and didn't feel good until the quarters. It was a good one and I probably won't run like that until Valentine's. Thanks Terry for the workout!

Mile PR BU Terrier Classic (4:10.46)

Click title to view video:

Jan 24 - Jan 30

Mon - 0
Tue - 9 miles in Putney solo
Wed - 10 miles w/ 200 /400 (31/63)
Thu - 0
Fri - 5
Sat - 12 miles w/ 4:10.64 mile @Terrier
Sun - 16 w/ Greg, Boj, and Wilson in Putney

Total - 52 miles

Jan 17 - Jan 23

Mon - 16 miles w/ Josh, Greg and Wilson in Grafton (1:47)
Tue - 0
Wed - 10 miles w/ trackworkout
Thu - 0
Fri - 5 miles with some pickups
Sat - 5 miles easy
Sun - 5 miles w/ 800m PR (1:58.6)

Total -41 miles

8 x 200

Objective : 8 x 200 (kind of a shake out)

Recovery : 200 jog

Keenyans : Me, Greg, Andy, Clint, Wilson, Goupil, Brad, (Mark and Boj for cool down)

Result :

29 / 29 / 28 / 29 / 28 / 28 / 28 / 27

Overview : I still have some lingering effects from Saturday's workout. Plus I followed that effort with a 15 and 16 mile day. Probably not the best thing (manic maybe?). But damn I have so much fun doing it. I couldn't resist meeting up with the guys. Anyway, the 200's felt pretty easy and truly felt like I was shaking things up. My legs were more loose on the cool down than the warm up. Looking forward to the 800 this Sunday. My PR is 2:02 and I think I am ready to take that down. I hope to be under 2 minutes. Let the bodies hit the floor!

600 / 400 / 4 x 400 / 4 x 200

Objective : Modified at the start to 2 x 200 / 600 / 400 / 4 x 400 / 2 x 200

Recovery : 200 jog after the two's / 200 jog after 600 / 800 jog after 1st 400 / 400 jog after all others.

Fuel : PowerBar Cola Blasts

Keenyans : Me and Greg ( Mark and Boj facilitated)

Result :

2 x 200 - 28 / 30
600 - 1:32
400 - 59
4 x 400 - 61 / 60 / xxx / xxx
2 x 200 - 30 / 25


Overview : This workout was very intense. A friend of mine recommended it. Due to the fact that it was about 5 degrees when we started; we did two of the 200's to get warmed up. The objective was to do the 600 almost all out, recover 200 and do an all out 400. This proved to be very difficult. The lactic acid rush was practically unbearable (but exhilarating). Now that we had taxed our systems we had to try and do some pretty fast quarters. I turned the 3rd one into a 200 not by choice but by demand. I absolutely could not finish. This was frustrating but I knew that I had done most of the work. This motivated me for the final 200 which I hammered out in 25 seconds. This was a good finish and hopefully will give me the skills I need to close a good mile at Terrier. I am getting pretty pumped to show "Obvious Stater" what a slow marathoner can do on the boards.

Jan 10 - Jan 16

Mon - 9 mile fartlek w/ 4 all out telephone pole efforts at the end (53:54)
Tue - 18 miles in Grafton (1:47:34)
Wed - 0 (shoveled snow)
Thu - 8 miles w/ Josh and Boj in Putney
Fri - 10 miles w/ Josh and Tim Eno in Bellows Falls
Sat - 11 miles with track workout
Sun - 15 miles in Keene w/ Wilson, Goupil and Gearge Adams

Total - 71 miles

Putney Polar Plunge

Warning. This stunt was performed by professional idiots. Please do not attempt on your own. It will hurt.


Make sure to watch video in 360p or 480p.

The air temperature was in the low 20's and the water temperature was freezing (literally). I think Greg came up with this idea on Friday night when we all went out to dinner at Fireworks in Brattleboro. I didn't think it would materialize. I think it's funny that we scream like girls.


Nice swimming hole in Putney.


Looks refreshing!


Josh was eager to get in.


Not so eager anymore.


Andy shaking off (maybe flexing?). Greg and me getting out of Dodge. Ferenc? Not so sure.

Thanks Jen for the pictures and video. Great Job!

Jan 3 - Jan 9

Mon - 8 w/ Greg in Pisgah (so tired from the weekend)
Tue - 8 solo in Putney (starting to feel good, finally)
Wed - 9 miles w/ track workout
Thu - 9 mile tempo in Putney Solo
Fri - 10 mile (60 minutes) w/ Josh and Greg in Grafton VT
Sat - 5 miles slow
Sun - 18 miles w/ Josh Ferenc, Greg, and Andy

Total - 67 miles

8 x 400

Objective : 8 x 400

Recovery : 100 meter jog (tough)

Fuel : PowerBar Lemon Gel Blasts

Keenyans : Me, Greg, Andy, Wilson, James, Chirp, Clint, George, Brad, Boj, and Mark Miller

Result :

68 / 65 / 64 / 65 / 64 / 64 / 63 / 59

Overview : I had no idea what to get into today until about 5 minutes before we were off. I still feel funny from the weekend and didn't think I could get any work in. I was glad to be able to get in something worthy. I think the limited recovery added a sweet element to this effort and made it a session I am pleased with. We had a big crew today and I felt like we owned the street. Although two runners shy it felt like a Baker St Dozen.

Dec 27 - Jan 2

Mon - 10 miles
Tue - 10 miles
Wed - 9 miles
Thu - 8 miles
Fri - 0
Sat - 9 miles w/ Millenium Mile
Sun - 18 miles in Putney w/ Josh, Greg, Wilson, George, and Goupil

Total - 64 miles

MM 12

Here is the WMUR News video of the race.


12th Annual Millennium Mile - Video - WMUR Manchester

2010 Review

I enjoyed reading other's year in reviews so much that I decided to write one of my own. Overall, I would consider this past year one of the best. I enjoy my simple life with Jess, my friends, and running (oh yeah and Bailey). Training and running wise I feel like I have learned a lot. Getting prepared for Vermont City was a huge journey that I look forward to starting again soon. Kind of scary to think what is ahead but I absolutely love the whole process. Leading up to the marathon I had two races that I am proud of. DH Jones 10 Miler (50:58) and Bedford 12K (37:18 CR). I can remember the feeling of realizing after each of those races that my hard work over the past few years is really paying off. I did have a disappointing race at New Bedford Half Marathon but had some kind of sinus thing and will have to wait for a good 13.1 mile race to post a time that I know I am capable of.
After laying low for a couple of weeks in the beginning of June I wanted to test my wheels at a shorter distance, 4 On The Fourth. I had a good race, running my fastest for that distance and barely besting the course record by one tick (19:22). I can remember shell shocking a runner from out of town. All the Kenyans and myself taking it out hard and pushing through. Afterwards he said, "I didn't think anybody from Keene, NH would be able to hold on for that long". I was proud of our running group that day.
The next highlight is the Stowe 8 Miler. It was fun to have all the CMS guys grow some form a facial hair. It was ridiculous and awesome. I feel like I raced well but whenever I think of that race, I think of Brian Harvey stealing all of the water at the stops. Just kidding. After an awkward verbal lashing from an accidental incident he took off and won the race. That was cool.
Unfortunely the next highlight of the year was my piriformaus injury. It was horrible. I realized how fragile a runner's psyche is. I went from thinking I was going to run 2:19 at Hartford to wondering if I would ever be able to run again in a matter of days. Crazy and a huge learning experience. The lesson being not to take anything for granted and appreciate every day your out there doing it. Which I do.
After doctor's visits, x-rays, hellatious elbow rubs from Jess, and about a month of taking videos of my comrades training and racing I was back on it. With no competetive Fall marathon in que I had fun running random races and relays. The Josh Billings Runaround which is a canoe dominate event with a running leg. Canoe people take canoing very seriously. As seriously as I take running. Cool. The other relay was with my buddies Josh, Greg, and Mark. We called ourselves the "Four Runners" and wanted to race well. Greg and I were more in our element doing to running legs. Mark was comfortable on the "Demon". Josh however is the toughest dude I know. He creeked on his bike and had to be working harder than any other guy out there. It was a good day and we got the course record. We hope to go back and get under 2 hours next year.
This leads into the current phase. The winter speed project. I have been having fun experiencing indoor track. I had a disaster 5000 at Reggie but learned a lot about track running. I followed that up with a pretty good 3K and a PR mile that I am proud of.
The past year was great. I hope to repeat, continue to run, set goals, accomplish most, and fail less.

2011 Goals
2:19 at Vermont City
4:10 Mile
14:40 5K
1:06:59 Half Marathon
I really don't want to get injured!