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
Saturday, July 30, 2011
Thursday, July 28, 2011
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.
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.
Sunday, July 24, 2011
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
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
Friday, July 22, 2011
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.
Thursday, July 14, 2011
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.
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.
Monday, July 11, 2011
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
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
Saturday, July 9, 2011
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.
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.
Friday, July 8, 2011
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
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
Thursday, July 7, 2011
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.
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.
Friday, July 1, 2011
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
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
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