Thursday, December 29, 2011

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

Wednesday, December 28, 2011


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.

Thursday, December 15, 2011

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.

Monday, December 12, 2011

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.

Wednesday, December 7, 2011


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.

Thursday, December 1, 2011

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.