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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