Sunday, January 30, 2011

Tuesday, January 25, 2011

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

Saturday, January 22, 2011

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

Thursday, January 20, 2011

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!

Sunday, January 16, 2011

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.

Monday, January 10, 2011

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

Sunday, January 9, 2011

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!

Thursday, January 6, 2011

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

Wednesday, January 5, 2011

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.

Sunday, January 2, 2011

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

Saturday, January 1, 2011

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!