| Jan - Jun 2007 |
|
| Jan-1 | Oakland Loop... (54:04.40) | 8.25 | |
| Jan-2 | Oakland Loop... (52:58.00) | 8.25 | |
| Jan-3 | Oakland Loop... (55:11.40) | 8.25 | |
| Jan-4 | Oakland Loop... (51:36.00) | 8.25 | |
| Jan-5 | Treadmill.... (36:00.49) | 5.5 | |
| Jan-6 | Brookdale Park w/ Elliott, Jonathan & Carlos.. (1:38:31.00) | 14.5 | |
| Jan-7 | Treadmill.... (46:52.00) | 7 | |
| Week 1 | 60 | Total | |
| Jan-8 | Treadmill.... (57:41.61) | 8.5 | |
| Jan-9 | Treadmill.... (1:01:37) | 10 | |
| Jan-10 | Track: 4x1600m (5:30) w/ 90secs.. {5:15.3 / 5:15.0 / 5:13.8 / 5:12.9} | 10 | Workout |
| Jan-11 | Oakland Loop... (1:08:54) | 10 | |
| Jan-12 | Treadmill.... (53:16.45) | 7.5 | |
| Jan-13 | Franklin Lakes Loop... (1:38:38) | 15 | |
| Jan-14 | Treadmill.... (49:02) | 7 | |
| Week 2 | 68 | Total | |
| Jan-15 | Valley Road Ext. loop... (1:08:28) | 10 | |
| Jan-16 | am: Treadmill | 3 | Workout |
| pm: Track: 4x1600m (5:20) w/90secs... {5:12.0 / 5:12.7 / 5:12.0 / 5:11.8} | 10 | ||
| Jan-17 | Treadmill.... (1:07:00) | 10 | |
| Jan-18 | Treadmill.... (1:04:17) | 10 | |
| Jan-19 | Treadmill.... (34:45) | 5 | |
| Jan-20 | Brookdale Park w/ Elliott, Jonathan, & Carlos... (1:25:00) | 12 | |
| Jan-21 | NYC Half Marathon - 1:16:28 * 15th place | 16 | Tempo Run |
| Week 3 | 76 | Total | |
| Jan-22 | Treadmill.... (36:00.49) | 7 | |
| Jan-23 | Oakland Loop... (1:06:38) | 10 | |
| Jan-24 |
Track: 8x800m (2:33-2:35) w/ 200m jog recov.. 2:34.5 / 2:33.5 / 2:33.9 / 2:33.4 / 2:34.1 / 2:34.2 / 2:34.7 / 2:35.6 |
10 | Workout |
| Jan-25 | Treadmill... (1:07:15) | 10 | |
| Jan-26 | Treadmill... (42:10) | 6 | |
| Jan-27 |
Track: 5 x 1600m (5:15) w/ 200m jog recovery.. 5:18.92 / 5:14.57 /5:13.20 / 5:12.64 / 5:14.69 |
11 | Threshold |
| Jan-28 | Around Pompton Lakes... (1:13:31) | 11 | |
| Week 4 | 65 | Total | |
| Jan-29 | Treadmill... (1:00:03) | 9 | |
| Jan-30 | Treadmill... (57:03) | 9 | |
| Jan-31 | am: Treadmill... (34:45) | 5 | |
|
pm: Track: 12 x 400m w/ 60secs recovery.. 72.93 / 71.50 / 72.29 / 71.33 / 71.82 / 71.69 / 72.45 / 70.94 / 71.00 / 70.41 / 70.50 / 68.85 |
10 | Workout | |
| Feb-1 | Ran around Fairfield at lunch... (1:01:50) | 10 | |
| Feb-2 | Treadmill | 5 | |
| Feb-3 |
Workout (road): 5 x 1-mile w/ 90secs continuous recovery... 6:01 (uphill) / 5:38 / 5:38 / 5:15 (flat/downhill) / 5:28 |
12 | Threshold |
| Feb-4 | Ran Garrett Mountain Loop w/ Elliott, Jonathan & Heather.. (1:53:15) | 16 | |
| Week 5 | 76 | Total | |
| Feb-5 | Treadmill... (1:13:15) | 11 | |
| Feb-6 | Treadmill.. (1:12:45) ~ 3 mile warm up...(6:00 / 5:30) x 4; cool down 1-mile.. | 12 | Threshold |
| Feb-7 | Treadmill... (1:05:15) | 10 | |
| Feb-8 | am: Treadmill... (1:08:30) | 10 | |
| pm: Ran around Fairfield at lunch... (49:40) | 8 | ||
| Feb-9 | DNR (took first day off this Year...) | 0 | |
| Feb-10 | Oakland Loop... (1:15:30) | 11 | |
| Feb-11 | Bronx Half Marathon - 1:13:19 ~ 3rd place.. avg.-5:35/mi. | 18 | Tempo |
| Week 6 | 80 | TOTAL |
| 12-Feb-07 | Treadmill | 1:10:10.00 |
10 |
| 13-Feb-07 | Track: 3 x (1600-800) w/ 200m recovery… | 10 | |
| 14-Feb-07 | Treadmill | 1:24:15.00 | 12 |
| 15-Feb-07 | am: Treadmill | 41:58.00 | 6 |
| pm: Treadmill | 40:02.00 | 6 | |
| 16-Feb-07 | Treadmill | 8 | |
| 17-Feb-07 | Workout(road): 9 x (3mins on / 1min off) w/ Elliott (very hilly) | 1:12:42.00 | 11.5 |
| 18-Feb-07 | West Orange loop w/ Carlos & Elliott | 1:20:21.00 | 12 |
| Week 7 | ** 14 weeks to go! |
TOTAL |
75.5 |
| 19-Feb-07 | Oakland loop | 1:05:11.00 | 10 |
| 20-Feb-07 | Hills… 4mi w/up; 2mi c/dwn (8x400m (hill) 80secs, jog back recov. | 1:08:10.00 | 10 |
| 21-Feb-07 | Ran around Fairfield at lunch… | 10 | |
| 22-Feb-07 | Ran around Fairfield at lunch… | 7 | |
| 23-Feb-07 | Ran around Fairfield at lunch… | 5 | |
| 24-Feb-07 | Snow Flake 4-Miler: 21:51.00 | 10 | |
| 25-Feb-07 | DNR | 0 | |
| Week 8 | ** 13 weeks to go! |
TOTAL |
52 |
| 26-Feb-07 | Treadmill | 1:20:20.00 | 12 |
| 27-Feb-07 | Workout: 3mi (15:45) {5mins} - 2mi (10:10) {3mins} - 1mi (5:00) {1mile} | 1:07:39.00 | 12 |
| 28-Feb-07 | Ran around Fairfield at lunch… | 1:06:45.00 | 11 |
| 01-Mar-07 | 10 mile Steady state run - 60mins run.. (57:41) | 1:04:45.00 | 11 |
| 02-Mar-07 | Ran around Fairfield at lunch… | 41:45.00 | 6 |
| 03-Mar-07 | Franklin Lakes loop | 1:46:18.00 | 18 |
| 04-Mar-07 | around Pompton Lakes | 46:44.00 | 7 |
| Week 9 | ** 12 weeks to go! |
TOTAL |
77 |
| 05-Mar-07 | Ran around Fairfield at lunch… | 1:05:59.00 | 10 |
| 06-Mar-07 | Treadmill | 1:08:55.00 | 10 |
| 07-Mar-07 | Treadmill | 41:45.00 | 6 |
| 08-Mar-07 | Workout: (road) 4x1mile (5mins) w/ 2mins recovery.. Only could do 3.. | 10 | |
| 09-Mar-07 | Treadmill | 8 | |
| 10-Mar-07 | DNR | 0 | |
| 11-Mar-07 | DNR | 0 | |
| Week 10 | ** 11 weeks to go! |
TOTAL |
44 |
| 12-Mar-07 | Ran around Fairfield at lunch… | 10 | |
| 13-Mar-07 | Track: 4 sets {1600-5mins; (75secs); 800-2:20; (90secs)} | 11 | |
| 14-Mar-07 | Oakland loop | 1:01:42.00 | 9 |
| 15-Mar-07 | 6 | ||
| 16-Mar-07 | 7 | ||
| 17-Mar-07 | race postoned till tomorrow | 5 | |
| 18-Mar-07 | US 8km Champs: DNF. Went out in 4:52, and felt horrible… | 7 | |
| 1 | ** 10 weeks to go! |
TOTAL |
55 |
| 19-Mar-07 | Breakneck Hill loop | 9 | |
| 20-Mar-07 | Oakland loop | 1:00:29.00 | 10 |
| 21-Mar-07 | Breakneck Hill loop | 1:01:10.00 | 9 |
| 22-Mar-07 | Oakland loop | 1:05:57.00 | 10 |
| 23-Mar-07 | Track: 5 x 1600m (5:10) w/ 200m jog recovery (85-90secs.) | 10 | |
| 24-Mar-07 | Easy 45 mins run | 46:45.00 | 7 |
| 25-Mar-07 | Franklin Lakes loop | 1:45:30.00 | 18 |
| 2 | ** 9 weeks to go! |
TOTAL |
73 |
| 26-Mar-07 | Ran around Fairfield at lunch… | 59:57.00 | 9 |
| 27-Mar-07 | Ran around Fairfield at lunch… | 1:00:01.00 | 9 |
| 28-Mar-07 | am: Track: 6 x 1600m (5:10) w/ 200m jog recovery (85-90secs) | 11 | |
| pm: ran around Fairfield at lunch | 33:41.17 | 5 | |
| 29-Mar-07 | Oakland loop | 1:09:44.00 | 10 |
| 30-Mar-07 | Oakland loop | 55:10.00 | 8 |
| 31-Mar-07 | Franklin Lakes loop | 1:46:33.00 | 18 |
| 01-Apr-07 | Easy hour run.. | 55:20.00 | 8 |
| 3 | ** 8 weeks to go! |
TOTAL |
78 |
| 02-Apr-07 | Oakland loop | 1:07:30.00 | 10 |
| 03-Apr-07 | am: Track: 8 x 1600m (5:10) w/ 200m jog recovery (80-85secs) | 13 | |
| pm: ran around Fairfield at lunch | 52:02.32 | 8 | |
| 04-Apr-07 | Ran around Fairfield at lunch… | 1:04:38.00 | 10 |
| 05-Apr-07 | easy run around pompton Lakes | 48:00.00 | 7 |
| 06-Apr-07 | Oakland loop | 1:01:40.00 | 9 |
| 07-Apr-07 | Franklin Lakes loop | 1:36:30.00 | 16 |
| 08-Apr-07 | easy run around pompton Lakes | 35:31.51 | 5 |
| 4 | ** 7 weeks to go! |
TOTAL |
78 |
| 09-Apr-07 | Ran around Fairfield at lunch… | 58:47.19 | 9 |
| 10-Apr-07 | am: Track: 3 x 3200m (10:15-10:20) w/ 2:30 recov… | 11 | |
| pm: ran around Fairfield at lunch | 53:35.17 | 8 | |
| 11-Apr-07 | Ran around Fairfield at lunch… | 9 | |
| 12-Apr-07 | DNR | 0 | |
| 13-Apr-07 | easy run around pompton Lakes | 46:45.00 | 7 |
| 14-Apr-07 | easy run around pompton Lakes | 45:38.00 | 7 |
| 15-Apr-07 | Cherry Blossum 10km: Postponed!!! | 5 | |
| 5 | ** 6 weeks to go! |
TOTAL |
56 |
| 16-Apr-07 | am: Treadmill | 1:05:04.00 | 10 |
| pm: easy run around Pompton lakes | 54:35.00 | 8 | |
| 17-Apr-07 | Oakland loop | 1:07:30.00 | 10 |
| 18-Apr-07 | Track: 8 x 1600m (5:08) w/ 200m (80 secs) recovery.. | 15 | |
| 19-Apr-07 | Oakland loop | 1:00:48.00 | 9 |
| 20-Apr-07 | Ran around Fairfield at lunch… | 41:18.00 | 6 |
| 21-Apr-07 | Franklin Lakes loop | 18 | |
| 22-Apr-07 | easy run around pompton Lakes | 8 | |
| 6 | ** 5 weeks to go! |
TOTAL |
84 |
| 23-Apr-07 | easy run around pompton Lakes | 8 | |
| 24-Apr-07 | Track: 4 x 100m strides (3miles up and 3 miles down) | 6 | |
| 25-Apr-07 | Track: 3 (1600-800) 200m (75secs all day) | 10 | |
| 26-Apr-07 | Ran around Fairfield at lunch… | 55:59.00 | 8 |
| 27-Apr-07 | Treadmill | 56:45.00 | 8 |
| 28-Apr-07 | Draft Day 5km: 15:20.8 ~ 1st place | 10 | |
| 29-Apr-07 | Franklin Lakes loop | 1:42:08.00 | 15 |
| 7 | ** 4 weeks to go! |
TOTAL |
65 |
| 30-Apr-07 | Ran around Fairfield at lunch… | 59:42.00 | 9 |
| 01-May-07 | Oakland loop | 1:08:17.00 | 10 |
| 02-May-07 | Track: 3 x 1600m (5:10 / 5:00 / 4:50) w/ 200m(70 secs.) | 9 | |
| 03-May-07 | Oakland loop | 1:05:32.00 | 10 |
| 04-May-07 | DNR | 0 | |
| 05-May-07 | easy run around pompton Lakes | 5 | |
| 06-May-07 | Broad Street Run: 50:09 ~ 11th place | 15 | |
| 8 | ** 3 weeks to go! |
TOTAL |
58 |
| 07-May-07 | Ran around Fairfield at lunch… | 55:14.99 | 8 |
| 08-May-07 | Oakland loop | 1:07:26.00 | 10 |
| 09-May-07 | Dotty Road loop | 5 | |
| 10-May-07 | 5 x 1mile (cut recovery by 30secs, from 2mins down to 30secs) | 10 | |
| 11-May-07 | Dotty Road loop | 5 | |
| 12-May-07 | Franklin Lakes loop | 1:11:48.00 | 12 |
| 13-May-07 | easy run around pompton Lakes | 4 | |
| 9 | ** 12 days to go! |
TOTAL |
54 |
| 14-May-07 | Ran around Fairfield at lunch… | 53:26.00 | 8 |
| 15-May-07 | Ran around Fairfield at lunch… | 46:54.00 | 7 |
| 16-May-07 | Caldwell Loop | 59:02.00 | 9 |
| 17-May-07 | easy run around pompton Lakes | 47:45.00 | 7 |
| 18-May-07 | Dotty Road loop | 36:25.00 | 5 |
| 19-May-07 | Track: 3 x 1-mile | 6 | |
| 20-May-07 | Around the sound.. | 7 | |
| 10 |
TOTAL |
49 |
| 21-May-07 | easy 35min run w/ pickup | 5 | |
| 22-May-07 | DNR | 0 | |
| 23-May-07 | Castle Harbor Loop ~ Shakeout Run !! | 3 | |
| 24-May-07 | Bermuda Day ~ 4th place… | 16 | |
| 25-May-07 | DNR | 0 | |
| 26-May-07 | around the sound w/ Mar | 8 | |
| 27-May-07 | DNR | 0 | |
| 1 |
TOTAL |
32 | |
| 28-May-07 | DNR | 0 | |
| 29-May-07 | DNR | 0 | |
| 30-May-07 | DNR | 0 | |
| 31-May-07 | DNR | 0 | |
| 01-Jun-07 | DNR | 0 | |
| 02-Jun-07 | DNR | 0 | |
| 03-Jun-07 | Ran w/ mar and boys in stroller | 5 | |
| 2 |
TOTAL |
5 | |
| 04-Jun-07 | Caldwell Loop | 53:25.00 | 8 |
| 05-Jun-07 | Track: 3mi (5:30/mi) {5:29 / 5:27 / 5:29 = 16:25} | 8 | |
| 06-Jun-07 | Caldwell Loop | 51:00.00 | 8 |
| 07-Jun-07 | Fairfield / caldwell loop | 1:05:05.00 | 10 |
| 08-Jun-07 | DNR | 0 | |
| 09-Jun-07 | Ran w/ mar and boys in stroller | 6 | |
| 10-Jun-07 | DNR | 0 | |
| 3 |
TOTAL |
40 | |
| 11-Jun-07 | Fairfield / caldwell loop | 1:05:04.14 | 10 |
| 12-Jun-07 | am: Oakland loop | 53:35.00 | 8.5 |
| pm: Caldwell loop | 50:41.00 | 7.5 | |
| 13-Jun-07 | Fairfield / caldwell loop | 1:03:02.00 | 10 |
| 14-Jun-07 | Track: 5mi (5:20/mi) {5:22 / 5:09 / 5:14 / 5:11 / 5:14 = 26:10} | 10 | |
| 15-Jun-07 | easy run | 3 | |
| 16-Jun-07 | Ran w/ mar and boys in stroller | 6 | |
| 17-Jun-07 | DNR | 0 | |
| 4 |
TOTAL |
55 | |
| 18-Jun-07 | Fairfield / caldwell loop | 5 | |
| 19-Jun-07 | am: Breakneck Hill loop | 1:12.00.00 | 11 |
| pm: Caldwell loop | 50:45.00 | 8 | |
| 20-Jun-07 | Pompton Lakes | 35:15.00 | 5 |
| 21-Jun-07 | Ran around Fairfield at lunch… | 0 | |
| 22-Jun-07 | Ran w/ mar and boys in stroller | 41:15.00 | 6 |
| 23-Jun-07 | DNR | 0 | |
| 24-Jun-07 | DNR | 0 | |
| 5 |
TOTAL |
35 | |
| 25-Jun-07 | Ran around Fairfield at lunch… | 50:22.00 | 8 |
| 26-Jun-07 | 7 | ||
| 27-Jun-07 | Track: 2x1600m | 8 | |
| 28-Jun-07 | 6 | ||
| 29-Jun-07 | 0 | ||
| 30-Jun-07 | 5 | ||
| 01-Jul-07 | Island Games Half Marathon - 1st place ~ 1:13.05 | 16 | |
| 6 |
TOTAL |
50 |