| Jan - Jun 2004 |
|
| Dec-29 |
Pines lake with O.L.C. added on at end. (1:05:03.75) |
10 |
|
| Dec-30 | Breakneck Hill loop ext. (1:19:54.19) | 12 | |
| Dec-31 | am: Breakneck Hill Loop (1:16:48.83) | 12 | Long double |
| pm: Oakland loop (53:28.80) | 8 | ||
| Jan-1 | Oakland Loop and added on through Wayne at end. (1:05:49.41) | 10 | |
| Jan-2 | Hour run - Oakland loop and added on around block at end. (1:00:55) | 9 | |
| Jan-3 | am: Oakland loop ext. and add on at end. (1:01:34) | 10 | Short double |
| pm: Riverdale loop steady run with comfort. pickup (5:14/mile) = 34:42.26 | 6 | ||
| Jan-4 | Extended Phil Simms loop with Gene = 1:24:05 | 13 | Long Run |
| Week 1 |
Maintaining mileage, not planning on tapering for Bermuda race. Feeling a bit tired but will get through it, figured I would feel this way two to three weeks into it. Will try to fit a recovery day in every two weeks of 5 to 8 miles easy. |
90 | TOTAL |
| Jan-5 | Pines Lake loop with O.L.C. add on at end. | 10 | |
| Jan-6 | am: easy 20 min run | 3 | workout |
|
pm: 5 x 1200m w/400m @ 3:30 going thru 800 in 2:22, then 68. 3:31.34 / 3:32.18 / 3:29.99 / 3:29.18 / 3:27.89 /// 2x200m = 30.79 / 30.41 |
10 | ||
| Jan-7 | am: Breakneck loop ext. (1:18:33) | 12 | Long double |
| pm: around Franklin Lakes after work (1:06:38) | 10 | ||
| Jan-8 | Oakland ext. loop and neighborhood loop (1:07:32) | 10 | |
| Jan-9 | Outback Loop (1:18:37) | 12 | |
| Jan-10 | treadmill (54:06.84) | 8 | Recovery Day |
| Jan-11 | treadmill (1:09:13) | 10 | |
| Week 2 | Finally hooked up with Clinton Bell at Seton Hall University, and felt okay in first workout this week. Going in we were thinking of doing 6 x 1200, but decided to do 5 halfway through, good decision on my part even though I felt good. No need to push it right now, have a long spring season ahead and want to try to stay healthy. | 85 | TOTAL |
| Jan-12 | Treadmill (1:07:09) | 10 | |
| Jan-13 | am: easy run on treadmill | 3 | workout |
|
pm: 8 x 1000m w/400m @ 2:52 (2:18/ 800m pace). I led 2, 4, 6 & 8th one. (2:18)2:52.89 / (2:18)2:53.23 / (2:18)2:53.74 / (2:18)2:53.37 / (2:17)2:51.57 / (2:16)2:50.22 /(2:16) 2:49.95 / (2:12)2:44.38 |
11 | ||
| Jan-14 | am: easy run on treadmill (1:07:14) | 10 | Long double |
| pm: Franklin Lakes - same as Jan-7- (1:06:58) | 10 | ||
| Jan-15 | Treadmill (53:32.59) | 8 | |
| Jan-16 | am: shakeout run in Bermuda (34:26.37) | 5 | Race |
| pm: Mile - 4:43.56 (71 / 2:16 / 3:28 / 4:43) Very, very windy out. | 7 | ||
| Jan-17 | 10km - 32:52. (5:02 / 5:09 / 5:25 / 5:20 /5:29 / 6:25) rainy and windy out. | 11 | Race |
| Jan-18 | 1/2 Marathon - 1:16:20 (5:40 / 5:49 / 5:45 / 6:04 / 5:38 / 5:45 / 5:55 / 5:45 / 5:51 / 5:46 / 6:12 / 5:46 / 5:46 / 36) ~ {5:47.5}was looking to avg. 5:45/mile. | 15 | Long Run |
| Week 3 | Tough week - felt pretty good in workout leading up to races, and I just think not tapering at all was tough on the legs and never felt really good in any of races. Jet-leg also set in with having to fly to Bermuda twice to not being able to land on Thursday, and getting in a few hours before mile. |
90 |
TOTAL |
| Jan-19 | DNR - first day off in the new year - need a full recovery day!. |
0 |
DNR |
| Jan-20 | 'Round the sound' and Castle Harbor w/ Mar. (1:12.45) |
11 |
|
| Jan-21 | treadmill (1:21:20) recovery distance week - no workout! |
12 |
|
| Jan-22 | am: treadmill (1:15:29) 2mi/up - 8miles @ 6min/mile - 2mi/down |
12 |
Long double |
| pm: Franklin Lakes (1:03:59) | 10 | ||
| Jan-23 | Phil Simms loop (1:09:04) ~ windy out! 0 degrees out with wind chill. | 11 | |
| Jan-24 |
Treadmill - 6mins on (hill ~ 5% incline) / 3mins off all at 6:40 pace (9mph) for 6 miles. 2mi up/2mi down @ 7min/mile pace. |
10 | Hills |
| Jan-25 |
Treadmill (total time = 1:40:58) ~ first 10 = 1:08:26 ~ last 6 miles = 32:32.41 (5:41.03 / 5:34.14 / 5:30.97 / 5:27.54 / 5:17.55 / 5:01.28) |
16 | Long Run |
| Week 4 | Easy week of distance and one hill workout on Saturday, which was pretty tough. Planning on racing at the Armory next Thursday if works out. Plan on heading back to track on Tuesday and get back into swing of things. | 82 | TOTAL |
| Jan-26 | Treadmill (1:01:23) | 9 | |
| Jan-27 | Phil Simms Loop +1mi. (1:15:14) No workout today, ran moderately hard 12. | 12 | |
| Jan-28 | am: treadmill (1:18:30) | 12 | Long Double |
| pm: treadmill (1:07:12) | 10 | ||
| Jan-29 | treadmill (1:08:03) | 10 | |
| Jan-30 | treadmill (1:17:52) - No motivation to race tonight (heard 3k went 8:18) | 12 | |
| Jan-31 | treadmill (1:00:14) | 9 | |
| Feb-1 | Ran in Morristown with Gary, Mike and Steve. (1:21:44) | 12 | |
| Week 5 | C. Bell raced on Sunday and wanted to run distance to recover and I didn't want to drive to S.H.U. to workout alone, so stayed with the distance for another week. Clinton ran 14:36 in Boston on Sunday - I need to get back to track very soon, going on 3 weeks now. | 86 | TOTAL |
| Feb-2 | treadmill (1:08:33) | 10 | |
| Feb-3 | am: treadmill | 3 | workout |
|
pm: 5 x 1200m (3:27) w/ 2.5mins jog(400m) recovery. Aidan Walsh worked out with us today, and led thru 800m of 5th one. I led 2nd, 4th, and final 400(65) of 5th one. 3:27.89 / 3:27.52 / 3:27.88 / 3:25.81 / 3:21.67 |
10 | ||
| Feb-4 | am: treadmill (1:18:55) | 12 | Double |
| pm: ran with Mike after work in Ridgewood (1:16:04) | 11 | ||
| Feb-5 | treadmill (1:01.28) up-tempo run | 10 | |
| Feb-6 | treadmill (54:10) - easy run for workout tomorrow. | 8 | |
| Feb-7 |
am: 3 sets of 4x400m (63's / 62's / 61's) w/ 1min rest b/n and 2:30 after set. 1st set = (63.04 / 62.89 / 63.95 / 63.42) ~ relaxed a bit much on 3rd one. 2nd set = (62.18 / 62.54 / 63.54 / 63.03) ~ same thing on 3rd one. 3rd set = (60.76 / 61.62 / 46.21 / 45.81) ~ last 2 ran 300m, legs a bit tired. |
10 | workout |
| pm: 20 mins shakeout/recovery run. | 3 | ||
| Feb-8 | Ran in Morristown w/ Gary, Mike, Tony & Mark. (1:21:12) | 12 | |
| Week 6 |
First week of two track workouts. Felt good on Tuesday (strength), but Saturday (speed/endurance) was a bit tougher as I had not done anything that fast yet, with short rest. Otherwise good mileage week. |
89 | TOTAL |
| Feb-9 | Franklin Lakes during lunch (1:06:43) | 10 | |
| Feb-10 | am: easy morning run (30mins) | 4.5 | workout |
|
pm: 6 x 1000m (2:51) w/ 400m recovery. Legs tired and not fully recovered from Saturday's 400m workout. 2:51.72 / 2:50.45 / 2:51.31 / 2:50.33 / 2:50.94 / 2:49.59 |
11 | ||
| Feb-11 | am: treadmill (46:34) | 7 | |
| pm: treadmill (32:15) | 5 | ||
| Feb-12 | am: Riverdale road loop | 5 | Race |
|
pm: Armory "Thursday Night at the Races" Mile - 64 / 2:08 / stepped off track. Felt tight and heavy in legs. Decided to jump in a few 4 x 800's with team. We had two teams, in different heats, ran on both. 2:04 for first relay and then 2:00 for second relay. (approx 10min recovery b/n each). |
9 | ||
| Feb-13 | am: Oakland loop (54:27.42) | 8 | |
| Feb-14 | DNR... | 0 | DNR |
| Feb-15 | Ran in Morristown w/ Gary, Mike, Tony, Mark & Steve. (1:14:35) | 12 | |
| Week 7 |
Not as great of a week as anticipated - It started with not feeling recovered on Tuesday's workout, and then legs not being ready to race on Thursday. Managed to make a positive out a negative on Thursday, by turning it into a workout, with the two 800's on the relays. |
71.5 | TOTAL |
| Feb-16 | pm: treadmill (1:07.33) | 10 | |
| Feb-17 | am: treadmill | 3 | workout |
|
pm: 10 x 800 (2:14) w/ 400m recovery. Felt better today, legs coming back. 2:14.8 / 2:14.6 / 2:15.1 / 2:14.3 / 2:13.4 / 2:14.2 / 2:14.0 / 2:13.3 / 2:12.5 / 2:09.3 |
12 | ||
| Feb-18 | am: treadmill (1:04:39) | 10 | double |
| pm: treadmill (32:09) | 5 | ||
| Feb-19 |
am: Piermont Road /10-mile tempo (57:07), with first 2 miles easing into it. 6:55.21 / 6:26.67 / 6:11.11 / 5:51.63 / 5:46.36 / 5:44.73 / 5:47.99 / 5:31.39 / 5:34.77 / 5:39.87 / 5:36.55 / 5:21.86 = (1:10:28 - total time for 12 mi.) |
12 | Tempo |
| Feb-20 | Franklin lakes (1:07:21) | 10 | |
| Feb-21 | Riverdale Loop 3 times. Stayed local and on the flats today. (1:38:21) | 15 | long run |
| Feb-22 | treadmill (54:35.91) | 8 | |
| Week 8 |
Back to one track workout a week for now, and felt pretty good this week, incorporated a tempo run in this week. Will slowly do the same with hills once a week as well. Tuesday's workout was a tough one, wasn't able to fall sleep until 3am that night. Next week, may race at Armory on Thursday night. |
85 | TOTAL |
| Feb-23 | pm: treadmill (53:31) | 8 | |
| Feb-24 | am: treadmill (20:32) | 3 | workout |
| pm: Missed workout grid lock traffic - huge accident. Just did 2 x 800m with 200m jog - 2:14 / 2:12. | 6 | ||
| Feb-25 | treadmill (40:35) | 6 | |
| Feb-26 | am: treadmill (20:12) | 3 | Race |
| pm: "Armory" - Mile = 4:16 (60 / 2:05 / 3:10 / 4:16) | 7 | ||
| Feb-27 | am: treadmill (38:00) | 6 | |
| Feb-28 | Ridgewood duck pond: Ran with Nathan in Running Stroller (1:29:52) | 13.5 | |
| Feb-29 | Ridgewood Duck pond: Ran pushing Nathan in stroller with Mar (N/T) | 7.5 | |
|
Week 9 |
A good week to relax and recover a bit and not worry about mileage. Had a decent race went into wanting to run 4:15 or better. I was happy with performance considering I have done no real speed work yet. Next week I have to start getting training regimen for Half Marathon in May. 12 weeks to go!! |
60 | TOTAL |
| Mar-1 | Morristown (1:18:05) worked hills and easy on flats | 12.5 | hills |
| Mar-2 | Outback loop & post office loop (1:34:47) | 15 | |
| Mar-3 |
am: Roads: 4 x 1.5 mile (5:20/mile pace) w/ 90secs recovery jog. 4mi-up / 4mi-down (5:24) 8:07.65 / (5:22) 8:04.35 / (5:20) 8:00.15 / (5:20) 8:00.54 |
15 | Threshold |
| pm: Riverdale rd loop and towne loop. (53:34.21) | 8 | ||
| Mar-4 | Morristown (1:21:05) same as 3/1, but did not push hills today. | 12.5 | |
| Mar-5 | Phil Simms loop from Franklin Lakes (1:25.00) | 12 | |
| Mar-6 | "Phil Simms Loop" through Oakland from P. Lakes, added on at end. (2:01:45) | 18 | Long run |
| Mar-7 | Riverdale rd. loop w/Mar (pushing Nathan) 46:33.80; added 20 mins at end | 8 | |
| Week 10 | A tough week, trying to get on a 12 week training regimen for half marathon. Will be incorporating a 20km tempo next week Sunday in 5:25-5:30/mile pace. Looking forward to first step in preparation for may 24th next week Sunday. 11 weeks to go!! | 101 | TOTAL |
| Mar-8 | Morristown (1:23:21), worked hills & added on. It snowed today again!! | 13 | hills |
| treadmill @ 1.5% incl. (33:12.78) | 5 | ||
| Mar-9 | treadmill @1.5% incl. (1:04:27) | 10 | |
| Mar-10 |
am: Track: 6 x 1mile (5:10) w/ 200m (75secs.) recovery jog, took 5mins easy jog, then did 3 mile tempo on roads @ 5:40/mile pace, and finished w/20mins easy running to cool down. 5:10.76 / 5:10.77 / 5:10.24 / 5:08.14 / 5:07.52 / 4:59.22 |
16 | Threshold |
| Mar-11 | am: Piermont Road - (1:15:30) 6mi. out~39:39.77 / 6mi. back~35:50.55 | 12 | |
| Mar-12 | Felt ill today, body aching all over and unable to eat or run all day. | 0 | DNR |
| Mar-13 | Had a 24 hour flu type bug yesterday. Feel better, ran easy to shake out legs. | 5 | |
| Mar-14 |
Equinox 20km: 1:05:45 (*new PB). 5k splits~16:34 / 32:55 / 49:11 / 1:05:45 mile splits: 5:16.5 / 5:22.9 / 5:19.8 / 5:18.8 / 5:13.8 / 5:12.7 / ? / 10:38.5 / 5:18.2 / 5:17.7 / 5:24.3 / 5:14.7 / 2:09.9 |
19 | Tempo |
| Week 11 | Great week, considering Friday's fall out with body, was supposed to be a 90 mile week, but have to listen to body first. Managed to get first step out of the way ahead of schedule and hope it just goes forward from here. Had a good workout on Wednesday, and capped it off with a decent 20k run. 10 weeks to go!! | 80 | TOTAL |
| Mar-15 | O.L.C. loop though Pines lake (1:07:10) | 10 | |
| Mar-16 | treadmill @ 2% incl. (47:01) snowing again today up to 6 inches... | 7 | |
| Mar-17 | treadmill @ 1.0% incl.~ 2 x 3mile (15:30) w/400m recovery. 15:32 / 15:16 | 12 | Threshold |
| Mar-18 | treadmill @ 2.5% incl. (1:20:02) | 12 | |
| Mar-19 | treadmill @ 1.5% incl. (1:07:10) | 10 | |
| Mar-20 |
Phil Simms loop from P. Lakes (1:51:49) Within run did 10 x 800m pickup's, w/2mins recovery jog - warmed up 5 miles, and cooled down 5 miles. Maintained same effort uphill / downhill, as some times will reflect. 2:42.7 / 2:29.6 / 2:40.3 / 2:26.4 / 2:24.3 / 2:27.4 / 2:39.7 / 2:40.3 / 2:34.8 / 2:22.8 |
17 | Long run / Threshold |
| Mar-21 | Riverdale loop. | 5 | |
| Week 12 | This snow is killing me, needed to get a VO2 type workout in this week, as I have the US 8k championships this upcoming Saturday in Central Park, NY - but unable to as it snowed 3 and a half days this week. Made the best of it on the treadmill, and was able to get out on roads on Saturday for a decent long run. 9 weeks to go!! | 73 | TOTAL |
| Mar-22 | am: treadmill @ 1.5% incline (1:19:12) | 12 | |
| pm: treadmill @ 1.5% incline (1:13:57) | 12 | ||
| Mar-23 | am: treadmill @ 2.0% incline (1:07:16) | 10 | |
| Mar-24 |
am: Track: 5 x (1600m-800m) w/ 200m (75secs.) recovery b/n all. 5:05.11 / 2:20.34 / 5:05.66 / 2:21.54 / 5:02.94 / 2:22.17 / 5:04.38 / 2:18.97 / 5:00.40 / 2:15.36 |
15 | workout |
| Mar-25 | Oakland loop (56:18.32) | 8 | |
| Mar-26 | Franklin Lakes (1:09:15) | 10 | |
| Mar-27 | US 8k Championships. 24:43 (*new PB) -34th overall - (4:45 / 4:56 / 5:11 / 5:15 / 4:36), discovered mile markers were off somewhere. Went through 5k -15:29, making last 8k - 9:14. Pic's from race | 15 | Race |
| Mar-28 | Tenafly - Piermont Road w/ Rich Byrne and Tony Cioce. (1:44:14) | 16 | Long Run |
| Week 13 | Pretty nice week, didn't get a chance to get much VO2 in preparation for race, and didn't do much of a taper for it. I still wanted to race faster, but I didn't have the comfortable turnover feel in legs so backed off and got stuck running solo. 8 weeks to go!! | 98 | TOTAL |
| Mar-29 |
am: 10 x hill (400m) repeats (Indian Rd. Hill) recovery downhill 2mins and go! 86.1 / 82.7 / 81.2 / 81.9 / 81.3 / 81.1 / 81.9 / 80.7 / 78.1 / 72.8 |
11 | Hills |
| Mar-30 | am: Riverdale loop and added on around post office. (47:30.53) | 7 | |
| pm: Riverdale loop w/Mar pushing Nathan (NT) easy run. | 5 | ||
| Mar-31 |
am: Track: 12 x 800m (2:22-2:24) w/200m recovery (75-80secs) 2:20.7 / 2:24.8 / 2:24.8 / 2:26.5 / 2:24.5 / 2:24.9 / 2:26.5 / 2:24.7 / 2:23.0 / 2:24.0 / 2:22.9 / 2:20.0 |
14 | workout |
| Apr-1 | am: treadmill (1:21:04) | 12 | |
| Apr-2 | am: treadmill (1:23:39) - soft surface to allow legs to recover from pavement... | 12 | |
| Apr-3 |
am: Track: 3 x 3200m (10:00) w/400m jog recovery (w/ Rich Byrne) (4:56) 9:57.83 / (4:52) 9:49.25 / (4:49) 9:39.96 |
12 | workout |
| Apr-4 | Tenafly - Piermont Road w/ Rich and Tony (1:43:14) | 16 | Long Run |
| Week 14 |
Good week of solid training, introducing hills back into regimen for next few weeks, with one faster workout alone and then a Threshold with Richie which went really well. Workouts feel better when you can alternate each half - not having to so it solo. 7 weeks to go!! |
89 | TOTAL |
| Apr-5 | am: treadmill - 3 x 2mi. (8.6 mph) @ 5% incline, pretty tough... | 12 | Hills |
| Apr-6 | am: treadmill (20mins) | 3 | Workout |
|
pm: Track: 1 x 1600m (4:30) take 800m recovery jog; then 6 x 600m (1:40) w/ 200m b/n each.. Tough workout as it was very windy out, 30mph gusts, but warm - 52 degrees. 4:27.76 // 1:45.72 / 1:44.73 / 1:44.16 / 1:43.42 / 1:42.35 / 1:39.28 |
11 | ||
| Apr-7 | am: treadmill ~ calf's and legs are a bit beat up from yesterday.. | 5 | Recovery |
| Apr-8 | am: O.L.C. loop through Pines Lake (1:03:23) | 10 | |
| Apr-9 | am: Riverdale & post office loop (48:13) | 7 | |
| Apr-10 |
am: Track: 8 x 1600m (4:55) w/ 200m (75 secs) jog recovery. w/ Richie 4:54.6 / 4:54.8 / 4:53.4 / 4:50.6 / 4:51.3 / 4:47.5 / 4:49.4 / 4:48.4 |
15 | Threshold |
| Apr-11 | am: Phil Simms loop from P. Lakes (1:53:24) | 17 | Long Run |
| Week 15 | Solid week, was supposed to be a recovery (70 mi) week as far as mileage, but although hit 80 didn't feel like I overdid it. Managed to squeeze two tough workouts this week, and still hit a nice long run. Penn relays - 5000m is the next race on the agenda - looking to better my 14:38 PR. 6 weeks to go!! | 80 | TOTAL |
| Apr-12 | am: Outback loop (1:17:37) | 12 | |
| Apr-13 | am: Outback loop (1:18:55) | 12 | |
| Apr-14 |
am: Track: 800 (67.5) 1000 (68.5) 1200 (69.5) 1600 (70) 1200 (69) 1000 (68) 800 (67) 400(63), all with 400m jog recovery. 2:11.9 / 2:53.2 / 3:32.7 / 4:39.6 / 3:27.3 / 2:50.8 / 2:12.7 / 61.7 |
13 | Workout |
| Apr-15 | Ran easy today, as feel like I tweaked my calf a bit in workout yesterday. | 5 | |
| Easy run with Nathan in running stroller | 5 | ||
| Apr-16 | Riverdale loop and post office (48:44.31) | 7 | |
| Apr-17 | Riverdale loop w/ Mar and Nathan in running stroller | 5 | |
| Apr-18 | 4mi cut down run 5:30 down to 5:00. (5:26.63 / 5:20.48 / 5:14.11 / 5:06.00) | 11 | |
| Week 16 | Good week to come down a bit and do a mini taper for Penn Relays. One solid workout 10 days out from race, but tweaked calf a bit by overextending pushing into wind in workout, then a cut-down yesterday on the roads. Been icing it, and ordered the Compression Socks (oxysox) to help out a bit. 5 weeks to go!! | 70 | TOTAL |
| Apr-19 | am: Oakland loop (52:43.45) | 8 | |
| pm: Riverdale loop and post office solo pushing Nathan in Running stroller | 7 | ||
| Apr-20 | DNR | 0 | |
| Apr-21 | Riverdale loop w/ Mar and Nathan and added on a bit | 8 | |
| Apr-22 | Penn Relays 5k - 14:39.44 *12th place (3 warm-up / 5 cool down) | 12 | |
| Apr-23 | Duck Pond from Ridgewood store (1:03:17) | 10 | |
| Apr-24 | am: TCNJ Alumni Mile - 6:42. Paced Mar to break 7 mins/mi. | 2 | Long run |
| pm: Ran along canal path in Trenton out towards Washington Xing Park and back (1:36:36) | 15 | ||
| Apr-25 | Supposed to do threshold, but legs not recovered, so backed off. and only did 1 x 1600m (4:57), and 2 x 800m (2:28) Calf still really bothering me during warmup, getting worried it may be serious like a pull or tear. | 8 | Threshold |
| Week 17 | Well, the week is over and begin 100% for half marathon now. Although calf is irritated really badly after 5000m at Penn. Almost wasn't able to cool down, but wore compression socks and helped a bit. I am kicking myself for not racing in them. Not really much more to do now, most of work is done, just trying to stay healthy and fit - and get calf better without backing off too much. 4 weeks to go!! | 70 | TOTAL |
| Apr-26 | am: Riverdale Loop (35:01.63) | 5 | |
| pm: treadmill run @ 2% incline (Nathan was sleeping and it was raining out) | 5 | ||
| Apr-27 | am: O.L.C. loop (1:02:43) | 10 | |
| pm: Riverdale Loop & post office loop pushing Nathan in running stroller (49:25.34) | 7 | ||
| Apr-28 |
am: Track: 4-6 x 1600m (5:00 - 5:05) w/ 200m jog recovery. Very windy out, so changed pace to 5:05, was originally supposed to be 4:50 - 4:55. 5:00.97 / 5:02.18 / 5:06.82 / 5:05.68 Calf feels a bit better, being cautious!! |
10 | Threshold |
| Apr-29 | am: Riverdale Loop x 2 (ttl time: 59:24.46) (splits/5mi: 32:00.72 / 27:23.74) | 10 | |
| Apr-30 | am: Ran w/ Mar, while pushing Nathan around Riverdale loop. (N/T) | 5 | |
| pm: Ran Riverdale loop easy 2nd run pushing Nathan in Stroller. (N/T) | 5 | ||
| May-1 |
Applechase 10k Run : 32:50 = (5:21.0 / 5:12.4 / 5:16.0 / 5:13.5 / 5:12.1 / 4:57.6 / 1:33.9) I actually ran 32:45 by the start/finish on my watch. Race explained in summary; it was a terrible start and first 600m of race. Thanks to Doug for reminding me at 600m (when I stopped) that it was only a workout, got me to settle back in. Congrat's to Marty on winning the 5k! |
11 | Race / Tempo |
| May-2 | Tenafly along Piermont Road (1:34:10) 6mi: 38:09.91 / 10mi: 55:59.09 | 16 | MP run |
| Week 18 | Nice week, getting things back together and having calf start felling a bit better running with oxysox. Most of runs have started out with me limping a bit, but been putting heat on before running and has been helping a bit. The socks have done an impressive job in helping me feel a bit better, although I look very funny running with over the calf socks. Tuesday's workout was the test for them and it actually helped me recover very well also, to do a steady state run on Wednesday, and then day after race to be able to do MP run and legs feel recovered. I very much highly recommend them. 3 weeks to go!! | 84 | TOTAL |
| May-3 | am: Riverdale Loop w/ Mar and Nathan (N/T) | 5 | |
| May-4 | am: O.L.C. loop (1:03:29) | 10 | |
| pm: Riverdale Loop w/ Nathan (N/T) | 5 | ||
| May-5 | am: Riverdale loop (N/T) | 5 | |
| May-6 |
am: 3mi (5:05/mi) 3mins recov. - 2mi (5:00/mi) 2mins recov. - 1mi (4:55/mi) 15:11.62 / 10:04.68 / 4:55.58 A bit tougher on the roads, but didn't feel like going to the track this morning. |
12 | Threshold |
| pm: Riverdale Loop w/ Nathan (34:22.11) 1st time running without socks, since Penn Relays, calf didn't feel too bad. But won't chance it. | 5 | ||
| May-7 | Riverdale Loop & added on at end. (N/T) | 8 | |
| May-8 | Pompton Lakes; ran 5 miles and 5 with Mar & Nathan | 10 | |
| May-9 | DNR | 0 | |
| Week 19 | Easy week with one solid workout which I felt okay doing. Wasn't able to do long run on Sunday, had team party on Saturday night and wanted to spend Mother' Day relaxing with family and recover a bit. Will begin to taper a bit for race, and do one, possibly two solid workouts before race. 14 day count down from tomorrow!! | 60 | TOTAL |
| May-10 | Franklin Lakes (52:57.23) | 8 | |
| May-11 | am: Riverdale Loop (32:52) | 5 | |
| pm: Riverdale Loop w/ Nathan (34:19) | 5 | ||
| May-12 | am: Riverdale Loop w/ Mar & Nathan (N/T) | 6 | |
| May-13 | O.L.C. loop. 5 mile tempo in middle 5:40/mi pace. (ttl run-57:03.19) | 10 | Tempo |
| May-14 | am: Riverdale Loop | 6 | |
| May-15 |
am: 5mi @ 26:00 on roads. started out easy due to weather - really humid!! 5:21 / 5:19 / 5:18 / 5:08 / 5:04 = 26:10. Felt in control most of the way. Warmed up 2 miles, then cooled down same 5 mile loop w/ Mar & Nathan. |
12 | Threshold |
| May-16 | Oakland loop and added on meeting up w/ Mar & Nathan lat 2 miles. | 10 | |
| Week 20 | Pretty much just adjusting to the roads now, and hope that I can get a bit acclimatized to the humidity, not as close to the humidity in Bermuda, though. Pleased with 5mi threshold run, had to start out slower due to humidity. 7 days out - tomorrow!! | 62 | TOTAL |
| May-17 | pm: Franklin Lakes. (52:59) | 8 | |
| May-18 | Oakland Loop | 8 | |
| May-19 | Track: 3 x 1mile w/ 200m jog recovery. 5:11.03 / 5:08.83 / 5:00.45 | 8.5 | Threshold |
| May-20 |
Flew in to Bermuda today. (Acclimatization run) 'Around the Sound' avg'd 6:30's and felt comfortable, ran with Fuel belt water bottle's testing hydration, may race with them on Monday. |
8 | |
| May-21 | Castle Harbor Loop w/ Mar & Nathan (running stroller) | 3.5 | |
| May-22 | DNR - rest day... | 0 | |
| May-23 | Out and back with Marianne, with strides at end. | 3 | |
| Week 21 | Tomorrow is the big Day, and I got plenty of rest Saturday night, as I know it will be difficult to sleep tonight. I just have to remain confidant that it will all pan out, if I am patient and execute my race as planned. The weather is very hot and humid here, but I think having the humidity hit the US the week before coming here, helped out a bit. I am as fit as I have ever been from a distance standpoint, so just have to wait until 9:30 tomorrow. | 39 | TOTAL |
| May-24 |
Bermuda Day Half-Marathon Derby (approx. 13.2 miles) - 1:14:39. 5:54 / 5:20 / 5:13 / 5:20 / 5:30 / 5:36 / 5:49 / 5:30 / 5:48 / 5:30 / 5:47 / 5:50 / 5:42 / 1:44. Race Articles: http://www.theroyalgazette.com/apps/pbcs.dll/article?AID=/20040525/SPORT/105250018 http://www.theroyalgazette.com/apps/pbcs.dll/article?AID=/20040526/SPORT/105260041 http://www.theroyalgazette.com/apps/pbcs.dll/article?AID=/20040525/SPORT/105250046 |
15 | Race |
| May-25 | 'Around the Sound' w/ Mar. Needed to shake legs out day after.. | 8 | |
| May-26 | DNR - plan on taking a few days to rest a little bit. (Flew back to US) | 0 | |
| May-27 | DNR | 0 | |
| May-28 | DNR | 0 | |
| May-29 | DNR | 0 | |
| May-30 | DNR | 0 | |
| Week 22 | Well, all the training paid off this time, finally defeated my worst enemy - The Humidity!! | 23 | TOTAL |
| May-31 | Ran Ridgewood 10k run w/ Mar pushing Nathan in stroller. (48:44) Nice race by Marianne | 6 | |
| Jun-1 | DNR | 0 | |
| Jun-2 | DNR | 0 | |
| Jun-3 | DNR | 0 | |
| Jun-4 | DNR | 0 | |
| Jun-5 | Riverdale loop pushing Nathan (32.34.64) Fastest time on course ever pushing Nathan | 5 | |
| Jun-6 | 0 | ||
| Week 23 | Easy week of on and off running, and will continue into next week as well. No rush to get back into it. | 13 | TOTAL |
| Jun-7 | Abbreviated Oakland Loop | 6 | |
| Jun-8 | Riverdale Loop (33:07) | 5 | |
| Jun-9 | Riverdale Loop (40:33) w/ Mar & Nathan | 5 | |
| Jun-10 | 0 | ||
| Jun-11 | Ran w/ Gene & Gary - Phil Simms loop (1:12:14) | 10.5 | |
| Jun-12 | Piscataway (park) on trails w/ ASHA Group. (they ran 3 miles) | 7.5 | |
| Jun-13 | DNR | 0 | |
| Week 24 | Getting back into it, will be running 5 to 6 days a week for a few weeks, building up to 70 mpw. | 34 | TOTAL |
| Jun-14 | Oakland Loop (53:26) | 8 | |
| Jun-15 | Oakland Loop (52:48) | 8 | |
| Jun-16 | Riverdale Rd. loop (38:12) w/ Nathan | 5 | |
| Jun-17 | DNR (found out did NOT get into NYC Marathon lottery) bummer!! will run Philly!! | 0 | |
| Jun-18 | Emailed David Monti - got me in NYC marathon under sub-elite entry. Very excited!! | 5 | |
| Jun-19 | Johnson Park - Piscataway canal path trails | 7 | |
| Jun-20 | DNR - This is my first Father's Day! | 0 | |
| Week 25 | Starting next week, will be consistent running. No real workouts until end of July, just going to build base now, starting at 60 - 65 next week. Looking forward to some fall training with Richie Byrne!! | 33 | TOTAL |
| Jun-21 | Happy Birthday - Nathan!! He turned 1 today. Ran Oakland extended loop | 9.5 | |
| Jun-22 | Ran Oakland Loop | 8 | |
| Jun-23 | am: Ran to office in Franklin Lakes to pick up van before heading to Georgetown. (38:49) | 5.5 | |
| pm: Ran on C & O canal paths later that evening when arrived in DC. (37:22) | 5.5 | ||
| Jun-24 | am: Ran on bike path out past airport and and back (1:06:08) | 10 | |
| Jun-25 | am: Ran home from office after dropping off van & added on. (42:43) | 6.5 | |
| Jun-26 | am: Johnson Park on trails (1:06:58) | 10 | |
| Jun-27 | am: Riverdale loop | 5 | |
| am: (cross trained) - cycled (10mi) around Wayne and Pompton Lakes, avg'd 20mph | 10 | ||
| Week 26 | Good week of getting it back together, looking to continue into next week. Finally starting to feel okay during runs, and getting a few down to 6min/mi. Will just concentrate on building miles next few weeks. | 60 | TOTAL |
| Jun-28 | am: Riverdale & Post office loop | 7 | |
| Jun-29 | am: Outback Steakhouse loop | 11 | |
| Jun-30 | am: Oakland Loop (50:36) | 8 | |
| Jul-1 | am: Riverdale loop w/ Marianne and Nathan (43:16) | 5 | |
| pm: Riverdale Loop (NT) ran easy without a watch... | 5 | ||
| Jul-2 | am: Oakland Loop plus (1:00:37) | 9 | |
| Jul-3 | am: Johnson Park meeting ASHA group (1:38:47) | 15 | Long Run |
| Jul-4 | DNR | 0 | |
| Week 27 | Another week at 60 and starting to feel better, got my first long run under my belt and didn't feel too bad. Within long run, ran last 5 miles at 6:05/mi pace, with last mile in 5:19, staying in control. | 60 | TOTAL |