Wednesday, February 23, 2011

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.

Tuesday, February 22, 2011

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

Thursday, February 17, 2011

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.

Monday, February 14, 2011

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

Tuesday, February 8, 2011

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

Thursday, February 3, 2011

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!