Objective: 4 x Mile with full recovery (800 meters).
Keenyans: Mark Miller, Peter Najem, Dan Smith (Greater Boston TC), Me, Mason Mann, Alec Curan, and Nate Simmons.
Result:
5:00
4:56
4:54
5:00
Overview: I met up with Dan Smith of the Greater Boston Track Club in Chesterfield and then headed over to the Keene High Track. We waited for some of the Keene High Boys (Mason, Nate, and Alec) and then went to Marks house. After about a 20 minute warmup run Peter Najem shows up. He came directly from the Rec Center walk a thon with no sleep. We figured we give him a few striders and then get right into it. Our intentions were to hover around 5 minutes, which we did. It was a solid workout and I am pleased with the effort. We all went home, regrouped, cleaned up, and then headed back to Miller's for their Annual Christmas Party. Basically I got destroyed in Ping Pong by everyone then went home with my tail between my legs. It was a good time. Sunday morning Pete, Mark, and Jarod met me at my house for a long run. We did a Putney 16 at a manageable pace and then brewed some beer. It was my first time brewing a lager so we will have to wait to see how it comes out. This Wednesday we are going to be heading over to Drummer Hill do to some insane hill repeats. Look forward to seeing everyone.
Sunday, December 13, 2009
Friday, December 11, 2009
Saturday Workout
Keenyans are meeting tomorrow morning at 10am for 4 x mile workout. If you are within a 50 mile radius of Keene you better be there. If you need directions let me know. My email is jfyffe1@yahoo.com
Baker Street 200's
Objective: 10 x 200 @31 sec with 200 jog recovery.
Keenyans: Andy, Mark, Me, and Dave Cairns (His goal is to run 2:15 late winter at the Drake Relays. He will be 40.)
Results:
31/31/31/30/31/29/31/31/30/28
Overview: We met at 3:15 at the high school like usual. Andy and Dave showed up and we waited a few minutes for any stragglers and then headed over to Mark's house. He lives downtown and very close to Keene State's infamous measured Baker Street. After a 20 minute warm up we got right into it. These efforts felt really smooth and I was able to shift gears fairly well on the last 28 sec interval. Mark and I did these pretty much stride for stride with Andy just a fraction of a second behind. Dave, with whom we are all impressed by, was very close as well. He sat a few efforts out because he can't recover as fast as he would like. This will come over time. Afterwards, Andy, Mark, and I went for an extended warm down (7-8 miles). I was a bit out of my element doing some city running at night. I could get used to it. Mark also showed Andy and me the Holy Grail of hills (Fox Ave). Something tells me we will be there again. As Mark once said, "We are going to leave a lot of DNA up there". With my treadmill run in the morning I got in 16 for the day. We are going to get in some longer work this Saturday. It should be fun. I hope that we get a lot more people to show up.
Keenyans: Andy, Mark, Me, and Dave Cairns (His goal is to run 2:15 late winter at the Drake Relays. He will be 40.)
Results:
31/31/31/30/31/29/31/31/30/28
Overview: We met at 3:15 at the high school like usual. Andy and Dave showed up and we waited a few minutes for any stragglers and then headed over to Mark's house. He lives downtown and very close to Keene State's infamous measured Baker Street. After a 20 minute warm up we got right into it. These efforts felt really smooth and I was able to shift gears fairly well on the last 28 sec interval. Mark and I did these pretty much stride for stride with Andy just a fraction of a second behind. Dave, with whom we are all impressed by, was very close as well. He sat a few efforts out because he can't recover as fast as he would like. This will come over time. Afterwards, Andy, Mark, and I went for an extended warm down (7-8 miles). I was a bit out of my element doing some city running at night. I could get used to it. Mark also showed Andy and me the Holy Grail of hills (Fox Ave). Something tells me we will be there again. As Mark once said, "We are going to leave a lot of DNA up there". With my treadmill run in the morning I got in 16 for the day. We are going to get in some longer work this Saturday. It should be fun. I hope that we get a lot more people to show up.
Wednesday, December 9, 2009
No Wednesday Workout
The usual Wednesday workout scheduled for this afternoon has been rescheduled to Thursday @ 3:15 ( Keene High School Alumni Field).
Saturday, December 5, 2009
800TT/Workout Results
It was a pretty good showing this morning on the track. We had 8 brave souls don their flats and put themselves out there. Unfortunately I only have the data from my performance and a few others. Anyway here is what I got.
Objective: 800 TT followed by 4 x 400 and 4 x 200.
Results:
800TT- 2:04 (PR)
4 x 400- 70 sec, 68 sec, 66 sec, 64 sec
4 x 200- 32 sec, 32 sec, 31 sec, 30 sec
Overview: I know that Mark Miller and Peter Najem went 2:02 with Mark just barely edging out Pete. I came in next in 2:04, followed by Keene High Athlete Mason Mann in 2:07. He just barely held off Greg Hammett in the final stretch who also finished in 2:07. The following workout seemed pretty comfortable, probably because I finally got some body heat. It was cold man. For the most part we all stuck together for these efforts. I met some new area runners who seemed interested in more gatherings. I hope to see them and more this Wednesday at Keene High Track @ 3:15. If not, maybe next Saturday.
Objective: 800 TT followed by 4 x 400 and 4 x 200.
Results:
800TT- 2:04 (PR)
4 x 400- 70 sec, 68 sec, 66 sec, 64 sec
4 x 200- 32 sec, 32 sec, 31 sec, 30 sec
Overview: I know that Mark Miller and Peter Najem went 2:02 with Mark just barely edging out Pete. I came in next in 2:04, followed by Keene High Athlete Mason Mann in 2:07. He just barely held off Greg Hammett in the final stretch who also finished in 2:07. The following workout seemed pretty comfortable, probably because I finally got some body heat. It was cold man. For the most part we all stuck together for these efforts. I met some new area runners who seemed interested in more gatherings. I hope to see them and more this Wednesday at Keene High Track @ 3:15. If not, maybe next Saturday.
Thursday, December 3, 2009
1st Annual Check Your Fitness 800 TT
This Saturday at 9 am we are having the 1st Annual Check Your Fitness 800 TT. It will be held at the Monadnock Track in Swanzey. Following the time trial we are going to have a 4x400/ 4x 200 workout. It should be a good time with runners from 2 minutes to 3 minutes. Please pass the word and better yet show up.
Wednesday, December 2, 2009
2 X 2,2,4
Objective: 2 x 200, 200, 400 with full recovery (200 meter)
Keeneyans: Andy, Greg, Brian Johnson, Me
Result:
30.1 sec
30.1 sec
58.8 sec
29.9 sec
28.8 sec
59.9 sec
Overview: The focus was on speed. I just wanted to turn my legs over as fast as I could. I was surprised to hit 58 because I never have in my whole life. A 400m PR. Looking forward to seeing where this can go on the indoor track. I will probably start increasing my mileage next week. I am hoping to hover around 75 a week. By the way, Hammett's got some wheels!!!
Keeneyans: Andy, Greg, Brian Johnson, Me
Result:
30.1 sec
30.1 sec
58.8 sec
29.9 sec
28.8 sec
59.9 sec
Overview: The focus was on speed. I just wanted to turn my legs over as fast as I could. I was surprised to hit 58 because I never have in my whole life. A 400m PR. Looking forward to seeing where this can go on the indoor track. I will probably start increasing my mileage next week. I am hoping to hover around 75 a week. By the way, Hammett's got some wheels!!!
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