Nov 29 - Dec 5

Mon - 5 miles tempo
Tue - 10 miles on lunch in 57:02
Wed - 0
Thu - 0
Fri - 0
Sat - 8 w/ 15:04 5000m indoors @ Reggie Lewis
Sun - 15 miles w/ the crew @ Pisgah

Total - 38 miles

Nov 22 - Nov 28

Mon - 10 mile felt really good
Tue - 9 miles w/ track workout
Wed - 8 miles
Thu - 11 miles w/ 22:03 4.6 mile Cranberry Run
Fri - 8 miles w/ Ferenc and Larry Sayers @ Vermont Academy (Saxton's River)
Sat - 16 miles w/ track workout
Sun - 14 miles in Gilsum w/ George, Josh, Goupil, and WILSON PEREZ!

Total - 76 miles

Basic 200's

Objective : 6 x 200

Recovery : 200 jog recovery

Keenyans : Me and my dog Bailey

Result :

27 / 28 / 28 / 28 /28 / 27

Overview : I was not motivated at all! I think that the Thanksgiving food binge has had something to do with it. I feel so lethargic. So needless to say I had to really battle my demons today to even log any miles. But today, I beat them. Bailey and I hit up the Bellows Falls High Track and got in a quick warm up and got right into it. I am glad I got out there and moved around. Afterwards we headed out to Josh's house and met George Adams, Goupil, and Josh. We had a great run and it was my first this year with some snow fall. It was a good crisp day and a quality run.

3 x 800 / 400

Objective : 3 x 800 / 400

Recovery : 200 jog in between efforts (continuous flow)

Keenyans : Me and Mark

Result :

2:20 / 69 / 2:19 / 68 / 2:18 / 66

Overview : Mark and I got right on it. It was a good short workout. I didn't want to go crazy because I am racing Thursday and Mark still has some lingering fatigue from his race this past weekend. I liked the short recovery. It really puts things into perspective.

Nov 15 - Nov 21

Mon - 0
Tue - 3 AM on TM / 10 PM @Ferenc's with the girls (and Ferenc)
Wed - 10 miles w/ track workout
Thu - 8 miles in Pisgah w/ Bailey
Fri - Early PM 10 mile Predator Run in Putney (I highly recommend this workout) / Late PM 8 w/ Josh, Greg, and the girls in a dark Pisgah Park
Sat - AM 10 miles easy / PM 10 miles w/ Mark Miller in Putney
Sun - AM 9 Miles w/ Rob Lind in Brattleboro

Total - 78 miles

4 x 1000 Meters

Objective : 5 x 1000 m

Recovery : 400 jog in 2 minutes

Keenyans : Me, Greg, Andy, James, Boj, Goup, Clint, Glenn, Mark

Result :

2:53 / 2:49 / 2:49 / 2:49

Overview : I showed up a little late due to work stuff. Andy and Clint did as well, so we rushed a 3ish mile warm up and met the other guys on the track. I wanted to do 5 x 1000 but was running out of daylight and the track vibe was lack luster. Basically I wimped out. Everyone seemed to have an off day though. Hey, it happens. I am still pleased with the effort. We went to Armadillos afterwards and "actually" had a good time.

Ridge Run