Monday -10mi/66min on Putney rds with Fyffe.
Tuesday - 0mi - exhausted. Lifted weights.
Wednesday - 13mi*/1:28 - Baker St workout. 4x800 + 4x400(2:24,2:20,2:20,2:20,69,67,69,67) 400rest. Legs tired today.this was a so so workout that i was just happy to finish. Nice warm weather but windy.(James, Boj, George and KSCers)
Thursday - 0mi. Had to ref 2 games. Getting sick.
Friday - 3mi/20min in pisgah with Griffin. Trails are terrible right now, all ice. I was gonna run longer but I have a coldand got annoyed with trying to run on a glacier. Lifted weights
Saturday - 0mi. Have a bad cold. Slept all day. Skipped a track race.
Sunday -0mi. Still sick.
Total - 26mi. Crappy week. Lowest mileage week in a couple years. Rest and get healthy.
Thursday, February 2, 2012
Wednesday, January 25, 2012
Week of January 23rd-29th
Monday 1/23 - 9mi/59min in Pisgah with Griffin. Good run it was nice running on the snowmobile trails. There was some freezing rain but it didn't bother us. Saw a black phase rough legged hawk (not while running). It was a very cool sighting.
Tuesday 1/24 - 0mi had to ref 2 games
Wednesday 1/25 - 12mi*/1:20. Baker St workout. 8 x 400(69,67,66,66,65,66,65,64)w/full rest. I ran these with the mindset of staying nice and relaxed and keeping something in the tank for Terrier on Saturday. Ran with Fyffe (James,Brad, Boj, George, and KSC'ers). Happy with how it went - feeling good! Lifted weights.
Thursday 1/26 - 9mi/57min in Pisgah with Griffin. Great run legs feel great. It started to snow a little while i was out there.
Friday 1/27- 0mi the weather sucked. I was feeling lazy.
Saturday 1/28 - 5mi*/32min - Terrier Classic mile(4:21.70) I got second in my heat and 50th overall. I miss timed my warm up and only got a mile in then i stood around waiting for my heat and hip number. Three steps into. The race i got my foot stepped on getting spiked bad badly. Ouch! I hit the 800 in 2:12 sitting in the back of the pack. I started to move up and really sprinted at the bell taking second place. It was a decent race. It was awesome seeing the first heat where 4 guys broke 4 min. Najem ran 150 and looked strong in the 800. Fun day.
Sunday 1/29 - 19mi*/1:59 on grafton roads with Fyffe Ferenc Najem and Goupil. We did a 3mi pick up in 1530. Then we started to do another 3 mi pick up but we went way too fast hitting the mile in 4:37. We stopped shy of the 2mi mark. Great run! Feeling fit.
Total - 54mi - need to get my miles up.
Tuesday 1/24 - 0mi had to ref 2 games
Wednesday 1/25 - 12mi*/1:20. Baker St workout. 8 x 400(69,67,66,66,65,66,65,64)w/full rest. I ran these with the mindset of staying nice and relaxed and keeping something in the tank for Terrier on Saturday. Ran with Fyffe (James,Brad, Boj, George, and KSC'ers). Happy with how it went - feeling good! Lifted weights.
Thursday 1/26 - 9mi/57min in Pisgah with Griffin. Great run legs feel great. It started to snow a little while i was out there.
Friday 1/27- 0mi the weather sucked. I was feeling lazy.
Saturday 1/28 - 5mi*/32min - Terrier Classic mile(4:21.70) I got second in my heat and 50th overall. I miss timed my warm up and only got a mile in then i stood around waiting for my heat and hip number. Three steps into. The race i got my foot stepped on getting spiked bad badly. Ouch! I hit the 800 in 2:12 sitting in the back of the pack. I started to move up and really sprinted at the bell taking second place. It was a decent race. It was awesome seeing the first heat where 4 guys broke 4 min. Najem ran 150 and looked strong in the 800. Fun day.
Sunday 1/29 - 19mi*/1:59 on grafton roads with Fyffe Ferenc Najem and Goupil. We did a 3mi pick up in 1530. Then we started to do another 3 mi pick up but we went way too fast hitting the mile in 4:37. We stopped shy of the 2mi mark. Great run! Feeling fit.
Total - 54mi - need to get my miles up.
Monday, January 23, 2012
Last 3 Weeks
Monday 1/2 -16mi/1:45
Tuesday 1/3 - 8mi/52min
Wednesday 1/4 - 11mi/72min - 2miles(10:35) + 6x400(67,66,65,65,64,61)
Thursday 1/5 - 0mi
Friday 1/6 - 8mi/50:30
Saturday 1/7 - 11mi/74min - Peterborough 3.3mi race - 17:15(5:15) 1st place
Sunday 1/8 - 18mi/1:56
Total 72mi
Monday 1/9 - 0
Tuesday 1/10 - 10mi/71min
Wednesday 1/11 - 11mi*/74min - 2mi(10:34) + 3 x 1200(3:36,3:35,3:33)
Thursday 1/12 - 13mi/1:27
Friday 1/13 - 3mi/22min + 10mi/74min
Saturday 1/14 - 19mi*/1:57 - w/2 x 4mi pickups (22:12,20:47) Great run with fyffe and ferenc
Sunday 1/15 - 5mi/35min
Total 71mi
Monday 1/16 - 15mi/1:41
Tuesday 1/17 - 0mi
Wednesday 1/18 - 11mi*/70min - 8-4-4-4-2-2-2-2(2:14,65,63,61,29,30,28,27) w/full rest
Thursday 1/19 - 7mi/51min
Friday - 1/20 - 10mi/72min
Saturday 1/21 - 0mi
Sunday 1/22 - 18mi/2:03
Total 61mi
Tuesday 1/3 - 8mi/52min
Wednesday 1/4 - 11mi/72min - 2miles(10:35) + 6x400(67,66,65,65,64,61)
Thursday 1/5 - 0mi
Friday 1/6 - 8mi/50:30
Saturday 1/7 - 11mi/74min - Peterborough 3.3mi race - 17:15(5:15) 1st place
Sunday 1/8 - 18mi/1:56
Total 72mi
Monday 1/9 - 0
Tuesday 1/10 - 10mi/71min
Wednesday 1/11 - 11mi*/74min - 2mi(10:34) + 3 x 1200(3:36,3:35,3:33)
Thursday 1/12 - 13mi/1:27
Friday 1/13 - 3mi/22min + 10mi/74min
Saturday 1/14 - 19mi*/1:57 - w/2 x 4mi pickups (22:12,20:47) Great run with fyffe and ferenc
Sunday 1/15 - 5mi/35min
Total 71mi
Monday 1/16 - 15mi/1:41
Tuesday 1/17 - 0mi
Wednesday 1/18 - 11mi*/70min - 8-4-4-4-2-2-2-2(2:14,65,63,61,29,30,28,27) w/full rest
Thursday 1/19 - 7mi/51min
Friday - 1/20 - 10mi/72min
Saturday 1/21 - 0mi
Sunday 1/22 - 18mi/2:03
Total 61mi
Saturday, January 7, 2012
2011 - A Look Back
Looking back at 2011, I'd have to say it was a pretty great year. First and best of all, I got married in October. Jen has been great for me and my running. I'm very lucky. (Now that I've made all my guy friends throw up in their mouths, I'll get onto the running highs and lows).
Total mileage - 3,341mi = 64.3 mile per week avg for the year. P.R.
I ran a total of 34 races, which was down a bit from last year. I set a few P.R.'s.
3000m-8:40
6K-19:38
4mi-20:29 (tie P.R. from last year)
Half Marathon-1:10:26
25K-1:27:53
50K trail-3:47:28 at Pisgah which was a P.R. by 17 minutes!!
Besides my P.R's I also had a few other races that I was really pleased with:
I was pumped to win Mt. Greylock and Savoy, two tough races that I've never won before setting personal bests on the courses, beating a strong field at Savoy.
I was very pleased with my Pisgah race, even though I didn't win.
I was pleased with the Cape Cod Marathon. My time was not great, but the conditions were brutal and it's a challenging course. I got 7th, which was the first time I scored in a grand prix.
I ran a 15:39 5K at the end of a 96 mile week this summer.
I was happy to win my 5th Lil Rhody. Next year I want to break 45min!!
I really enjoyed winning my heat in the only 2 800's I ran this year.
And finally, I had a really strong race at the Keene State Alumni Race. Finishing 4th for the Alumni on a really strong team.
Some of my lows are the Terrier Invite mile-4:26 where I totally tanked, James Joyce 10K where I got slower and slower (I was sick) and the Keene 4 0n the 4th - I just faded the last mile and simply didn't run very tough. Oh well, you live and learn.
I am really excited for 2012 and I have some goals set.
1. Stay Healthy
2. Run over 3,500 miles
3. Lift 3 x week
4. Run sub 4:20 in the mile
5. Run sub 8:40 in the 3000
6. Run sub 15:00 in the 5000
7. Run new p.r.'s for 5miles and 10K (they're soft 26:20/32:52)
8. Run sub 2:30 in the marathon
9. Win the Pisgah 50K
10. Score in at least 2 Grand Prix races
11. Run at least 6 Grand Tree races (last year was the first time in a long time I didn't score in that series -only 5 races)
12. Do doubles more!!
Here's wishing everyone a Healthy and Happy New Year, with lot's of P.R.'s.
Total mileage - 3,341mi = 64.3 mile per week avg for the year. P.R.
I ran a total of 34 races, which was down a bit from last year. I set a few P.R.'s.
3000m-8:40
6K-19:38
4mi-20:29 (tie P.R. from last year)
Half Marathon-1:10:26
25K-1:27:53
50K trail-3:47:28 at Pisgah which was a P.R. by 17 minutes!!
Besides my P.R's I also had a few other races that I was really pleased with:
I was pumped to win Mt. Greylock and Savoy, two tough races that I've never won before setting personal bests on the courses, beating a strong field at Savoy.
I was very pleased with my Pisgah race, even though I didn't win.
I was pleased with the Cape Cod Marathon. My time was not great, but the conditions were brutal and it's a challenging course. I got 7th, which was the first time I scored in a grand prix.
I ran a 15:39 5K at the end of a 96 mile week this summer.
I was happy to win my 5th Lil Rhody. Next year I want to break 45min!!
I really enjoyed winning my heat in the only 2 800's I ran this year.
And finally, I had a really strong race at the Keene State Alumni Race. Finishing 4th for the Alumni on a really strong team.
Some of my lows are the Terrier Invite mile-4:26 where I totally tanked, James Joyce 10K where I got slower and slower (I was sick) and the Keene 4 0n the 4th - I just faded the last mile and simply didn't run very tough. Oh well, you live and learn.
I am really excited for 2012 and I have some goals set.
1. Stay Healthy
2. Run over 3,500 miles
3. Lift 3 x week
4. Run sub 4:20 in the mile
5. Run sub 8:40 in the 3000
6. Run sub 15:00 in the 5000
7. Run new p.r.'s for 5miles and 10K (they're soft 26:20/32:52)
8. Run sub 2:30 in the marathon
9. Win the Pisgah 50K
10. Score in at least 2 Grand Prix races
11. Run at least 6 Grand Tree races (last year was the first time in a long time I didn't score in that series -only 5 races)
12. Do doubles more!!
Here's wishing everyone a Healthy and Happy New Year, with lot's of P.R.'s.
Week of December 26th-January 1st
Monday: 5mi/34min in Burlingame w/Griffin.
Tuesday: 13mi/1:20 on the Putney Rds. w/Fyffe. We were moving pretty well, feel great.
Wednesday: 11mi*/70min - track workout. 2000-1600-1200-400-200-200 - (6:21,5:04,3:46,72,29,29) 400rest for the long stuff and 200 rest for the 4 and 2's. Ran w/Fyffe. This was a great workout, I kept it very smooth. It was very cold and windy at the track. (James, Bryce, Kelsey, Chloe, and Bri also there)
Thursday: 13mi/1:22 in Pisgah w/Ferenc, Fyffe, Miller and the girls. Awesome run. Cold and crisp weather. lifted weights.
Friday: 10mi/71min on Westmoreland Tracks w/Fyffe, Ferenc, George, Larry and the girls. Nice and easy recovery day.
Saturday: 8mi/52min in Pisgah w/Griffin. Feeling good. Ready to race tomorrow.
Sunday: 8mi*/52min. Millenium Mile - 4:10, 5th place. + 4x200 (31,30,29,28) I started out much more conservatively this year. I hit the 400 in 65 seconds. I was 1:59 at the half, which I'm pretty sure was short. I didn't pick it up that much. I was 3:08 at 1200m and started to kick to try to catch Jenkins and Lutz. I got with an arm's length, but then faded a little in the last 100. It was great to see Najem win and run sub 4. The 200's after on the track felt awesome and it was a fun day with beautiful weather. I'm sure I'll be back again to try and get a little faster.
Total: 68mi
Tuesday: 13mi/1:20 on the Putney Rds. w/Fyffe. We were moving pretty well, feel great.
Wednesday: 11mi*/70min - track workout. 2000-1600-1200-400-200-200 - (6:21,5:04,3:46,72,29,29) 400rest for the long stuff and 200 rest for the 4 and 2's. Ran w/Fyffe. This was a great workout, I kept it very smooth. It was very cold and windy at the track. (James, Bryce, Kelsey, Chloe, and Bri also there)
Thursday: 13mi/1:22 in Pisgah w/Ferenc, Fyffe, Miller and the girls. Awesome run. Cold and crisp weather. lifted weights.
Friday: 10mi/71min on Westmoreland Tracks w/Fyffe, Ferenc, George, Larry and the girls. Nice and easy recovery day.
Saturday: 8mi/52min in Pisgah w/Griffin. Feeling good. Ready to race tomorrow.
Sunday: 8mi*/52min. Millenium Mile - 4:10, 5th place. + 4x200 (31,30,29,28) I started out much more conservatively this year. I hit the 400 in 65 seconds. I was 1:59 at the half, which I'm pretty sure was short. I didn't pick it up that much. I was 3:08 at 1200m and started to kick to try to catch Jenkins and Lutz. I got with an arm's length, but then faded a little in the last 100. It was great to see Najem win and run sub 4. The 200's after on the track felt awesome and it was a fun day with beautiful weather. I'm sure I'll be back again to try and get a little faster.
Total: 68mi
Tuesday, December 27, 2011
Week of December 19th-25th
Monday: 10mi/65min w/Fyffe and the girls (Jen). Good run, 2min pick up at the end. We were moving during the pick up!
Tuesday: 10mi/65min in Pisgah w/Griffin. Feeling good. lifted weights
Wednesday: 11mi*/70min 2-2-4-4-8-12-8-4-4 w/ half rest (34,35,69,68,2:23,3:47,2:19,68,66) w/Fyffe. O.K. workout. The 1200 was supposed to be a mile in 4:50 but I was hurting and having stomach issues. It was cold and raining 35 degrees.
Thursday: 0mi
Friday: 8mi/52min in Pisgah w/Griffin. Feel great. lifted weights
Saturday: 11mi*/ 70min. 2.5 warm up. 3ooom race: 8:40, 6th place. 6.5 cool down. Pretty happy with my race. I went out in 4:40 for the mile, same as last week, but I was able to pick it up. I still could have been tougher with 8oom to go. I had a strong last lap. Had fun watching everyone run better than last week (Naj, Goup, Boj, and Sam)
Sunday: 13mi/1:22 in Burlingame w/Griffin. Ho Ho Ho, Merry Christmas. Nice little run.
Total: 63miles - Decent week. I'm gonna double a few times next week and get the mileage up in the 70's. I have Millenium Mile next Sunday. I'm gonna race more conservatively than last year which will hopefully get me a better time. Shooting for 4:06 or faster.
Tuesday, December 20, 2011
Last 4 weeks
Well I certainly haven't been blogging lately. I have been running pretty well. I won't post every run. Here are the weekly numbers:
Nov 21-27: 68 miles-with a 15:40 5k and a nice 18mile long run as the highlights.
Nov 28-Dec 4: 58 miles-a nice 2000m workout and a 19mile trail run in Saxton River w/Ferenc, Fyffe, Najem, the girls and Whistle
Dec 5-11: 50miles- ran a 15:59 5K at the Jingle Bell 5K in Concord. I went out way too fast (4:49) and suffered the next two miles. Last year I was 10 seconds slower at the mile and ran 15:44. Patience pays.
Dec 12-18: 59miles- ran a good track workout and then had a good indoor meet at BU. Ran a new p.r. in the 3000-8:48. I ran pretty well, got stuck in no-man's land late in the race and kind of just hung on. I followed that up with a 2:02 800m, where I won my heat. I was in 3rd just about the whole time and I was hurting. When the bell sounded it triggered something in me that made me dig down for a big kick. Yikes, 800's are a shock to the system. Looking forward to racing some more indoor track and dipping sub 2 and running in the 8:30's.
That's it. I've been lifting 3 times a week and feeling really good. My mileage is a little low but I'm ok with that this time of year with the lack of day light and I've been reffing basketball quite a bit. I plan on increasing the mileage in January and starting some doubles. Looking forward to the Millenium Mile on Jan 1st. I'll try to keep the blog up for my millions of fans.
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