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Terrance Armstrong Running Page
Jan - Jun 2003 (old)

February 27

pm: 11.02 miles - 1:06:55.00.  Did 4 x 1-mile pickup's incorporated within continuous distance run.  Warmed up 4 miles, and did each mile (under 5 mins.)with recovery being .25 mile (400m) averaged 1:40 to 1:45 for recovery.  On 3rd one had to come to complete stop to avoid getting hit, as having to run mostly in streets as sidewalks are iced over, so didn't want to take any chances.  The 4 interval times were as follows:  4:55.00 / 4:49.38 / 5:02.28 / 4:52.13.

February 26

pm: 10.16 miles - 1:04:17.00.  Ran reverse Fleet Feet loop at lunch, was at 10 miles in 1:03:12.00.

February 25

pm: 10 miles - 1:05:50.00.  Nice and relaxed run, out along Broad towards Passaic, up and along Valley Road, cut back down to Grove and out to park entrance and back to work.

February 24

pm:  10 miles - 1:01:14.00.  Ran out and back during lunch along Grove street.  Did a 4-mile steady state on return in 21:28.15.  Felt pretty good today.

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Week of February 17 - February 24: 68 Miles, 8 runs total.  

Good week of solid running, mostly on treadmill.  Got my first realization of running outdoors on Saturday during my long run, when my legs were dying running up hills.  Did a 4 mile steady state run on treadmill this week as workout, and felt okay.  Need to keep building base to get a solid foundation of weeks of steady running, before do any serious workouts.  Natural strength and speed should  carry me for a little while through the next few weeks, until body adjusts.

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February 23

am: 7 miles - 54:52.16.  Ran on treadmill today.

February 22

am: 13 miles - 1:25:41.00.  Ran Breakneck hill loop this morning.  I forgot what it felt like to run real hills.  I needed to get outside today to run and absorb the fresh air, although it rained non-stop all-day.

February 21

am: 7 miles - 47:03.25.  Ran on treadmill

February 20

am: 7 miles - 46:51.41.  Ran on treadmill.

pm: 5 miles - 33  .  Ran on treadmill at 2% incline

February 19

pm: 8 miles - 48:38.53.   Ran on treadmill.  Did 4 mile steady run at 5:27/mile pace. (21:50.14) Felt pretty comfortable today at 5:30 pace on treadmill.

February 18

am: DNR.  Spent the morning clearing out the driveway access to the main roadway where the plow found it very convenient to plow us in after I cleared the driveway out last night.  25 inches of snow in total in Pompton Lakes!! I guess I'll have to start running on the treadmill now!! (smile)

pm: 10 miles - 1:09:52.12.   Ran on treadmill.

February 17

am: 10 miles - 1:05:25.15.   Ran on treadmill at 2% incline (then spent the remainder of the day shovelling to not allow it to build up too much, as I hear we are getting amounts of up to 2 feet of snow when complete).

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Week of February 10 - February 16: 62 Miles, 8 runs total.  

Pretty exciting week to start, after morning run on Monday.  As we knew we were having a new additon to the family, found out it will be a little baby boy!!  Otherwise, good week, with a nice 10 miler under an hour on Wednesday,  was hoping to run a little faster but with wind and cold, was a little difficult, and just satisfied to get under.  Overall good week, took one day off to relax, which I find is good for my plantar fasciitis problem right now.  Giving it that one whole day to rest is helping tremendously, and I don't have to give up too much of my training at the same time.  Besdies spending my whole life on the treadmill, things are coming along okay.

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February 16

am: 10 miles - 1:08:15.02.  Ran on treadmill.

February 15

pm: 8 miles - 53:45.31.  Ran on treadmill.

February 14

DNR

February 13

pm: 8 miles - 54:52.00.  Ran on treadmill.

February 12

am: 5 miles - 35:09.58.  Ran on treadmill at 2% incline.

noon: 10 miles - 59:14.33.  Ran Fleet Feet loop.  The plan was to run an average of under 6 mins a mile overall.  It was pretty windy and cold out today.  Not to make excuses, but the 5th mile is the toughest, it's all uphill. Splits were as follows:

6:31.04 / 6:04.20 / 5:50.62 / 5:37.81 / 6:11.13 / 5:46.81 / 5:54.86 / 5:54.86 / 5:44.00 / 5:39.00

February 11

am: 7 miles - 48:03.80.  Ran on the treadmill this morning at 2% incline.

pm: 5 miles - 33:45.15.  Ran on treadmill.

February 10 - (ultra-sound today!!)

am: 9 miles - 1:00:22.00.  Ran on treadmill this morning, before heading to doctor's with Mar.  Today we are getting the Ultra-Sound to find out the sex of our first child - Pretty Exciting!

pm: DNR.  Found out we are having a baby BOY!!! 

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Week of February 3 - February 9: 69 Miles, 9 runs total.  

A lot better this week, still feeling heels a bit, but not as much.  Just taking Advil and trying not to stand around on feet too long.  Pretty much where I wanted to be, around 70 miles, taking one day off.  I find it easier to double for most of my runs to get legs used to distance.  In a few weeks will be up to about 10 miles a day just for first run's of the day.  Felt pretty good about Tuesday's tempo/steady state run, was a bit tough but figured I have to do one upbeat run a week.

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February 9

am: 10 miles - 1:03:52.00.  Ran on treadmill with a few pickup's in between.

February 8

am: 13 miles - 1:21:23.00.  Ran on treadmill with 2% incline whole way.

February 7

DNR

February 6

am: 5 miles - 32:13.85.  Ran out to Route 23 and back home.

pm: 7 miles - 46:10.00.  Ran abbrev. to and from park.  Did 2 loops in Park today.

February 5

am: DNR.  Could not run this morning when I got up, my heels were absolutely killing me to even walk on.

pm: 10 miles - 1:08:23.00.  Ran Fleet Feet loop during lunch, and used Nike Speed & Distance Monitor.

February 4

am: 5 miles - 31:03.41.  Ran out to Route 23 and back.

pm: 8 miles - 46:09.85.  Ran an out and back loop during lunch, warming up first 2 miles comfy and planned on maintaining 6 min/miles, but decided to pick up pace on return.  Splits as follows: warmup -12:53.94 / 6:07.75 / 5:58.12 / 5:33.92 / 5:12.06 / 5:08.93 / 5:15.73.

February 3

am: 7 miles - 44:25.73.   Ran out and back along Riverdale loop, using monitor, before work.

pm: 4 miles - 26:52.27.  Ran on treadmill after work.

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Week of January 27 - February 2: 20 Miles, 4 runs total.  

Well, not much to talk about this week, except I hope I have kicked this nagging Plantar Fasciitis problem, with a few runs here and there.  Hopefully can get back to full swing next week starting off at around 70 miles.  Will be using distance monitor for most of runs here on out, so they should be pretty close to accurate on distance runs.

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February 2

pm: 5 miles - 33:28.90.   Ran out to Route 23 and back.

February 1

DNR

January 31

DNR

January 30

pm: 5 miles - 34:02.31.  Ran on treadmill.

January 29

DNR

January 28

pm: 5 miles - 32:20.91.  Ran on treadmill again after work.

January 27

pm: 5 miles - 35:41.25.  Ran nice and easy on treadmill upon retunring from Bermuda the evening, heels feel a little better.

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Week of January 20 - January 26: 0 Miles, 0 runs total.  

Took this week to recover and allow heels to get better.  It was a real bummer not being able to run in Bermuda, knowing it was 20 degrees and below in New Jersey, and what I had to look forward to upon returning.  But the rest served it purpose, will be taking a few weeks off the track to build distance up a bit, and looking forward to a late indoor early outdoors return to racing. 

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January 26 - DNR

January 25 - DNR

January 24 - DNR

January 23 - DNR

January 22 - DNR

January 21 - DNR

January 20 - DNR

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Week of January 13 - January 19: 56 Miles, 7 runs total.  

Didn't have quite the buildup the weelkof the race that I anticipated, didn't feel good all week.  Then in races, had a below sub-par performance in both Mile and 10km.  Not sure what it is possibly not enough base to support my workout ethic.  Anyway, will be taking a little time off to rest heels as they are really paining me, and don't want it to get worse - they said it could take up to 4 weeks if really bad. 

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January 19

am: 15 miles.  Ran the Half Marathon - 1:17:54.79, in my trainers.  Used first two miles to warm-up (running with Kim Saddic) and then did a two mile pickup to catch up to Jay and we ran togeter the whole way.  Longest run in I don't know how long.  Splits are as follows:

5:55.95 / 6:08.11 / 5:29.03 / 5:38.61 / 5:40.88 / 5:55.18 / 5:52.21 / 6:04.12 / 5:53.45 / 6:22.47 / 6:11.73 / 6:06.38 / 39.59.

January 18

am: 10 miles.  Raced the 10km - 32:56.86, and finished 7th.  Not an impressive showing, but haven't been putting in the type of strength to really run any faster than that, so can't complain. Heels have been bothering me for sometime now, but nothing serious. Splits are as follows:

4:42.75 / 5:07.76 / 5:23.55 / 5:15.88 / 5:34.17 / 5:41.84 / 70.19

January 17

pm: 5 miles.  Front Street Mile - 4:28.92.  After just flying in a few hours ago, was not sure how this was going to turn out.  I felt the jet-lag and tried to stay positive, and said no matter what, just stick my nose in it for the first half-mile, which I did, then it was all downhill after that.  Running last 400m in over 70 seconds (ughhhh!!)  See more in my "Races in Depth" - Splits were as follows:

61 / 2:05 / 3:12 / 4:28.

January 16

DNR - missed flight to Bermuda today, got to airport 10 minutes late and would not let me on the plane (bummer!!)

January 15

pm: 7 miles - 47:25.65.  Last run before heading to Bermuda.  Felt a little sluggish today on run, but hopefully will feel better before race.

January 14

pm: 9 miles.  SHU: 10 x 400m (61-62) w/ 60secs rest.  Only did 9 again this time, didn't feel good today.  Felt heavy and never really relaxed at all.

62.04 / 62.66 / 62.66 / 62.30 / 63.17 / 63.03 / 63.35 / 63.28 / 65.45.

January 13

am: 5 miles - 33:24.08.  Ran on treadmill this morning. 

pm: 5 miles - 35:16.42.  Ran on treadmill after work.

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Week of January 6 - January 12: 60 Miles, 8 runs total.  

The week went okay, just wasn't able to recover in one day after last weekend's time trial on the track, so paid for it on Monday's 600's.  Felt a little better after two day recovery and did 300's (but still not sharp).  Finished off week with a nice tempo, which was the only thing that felt great this week.  Well, this week, I have to try get plenty of rest for race on Friday in Bermuda.  Will only workout on Tuesday before leaving on Thursday.    

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January 12

am: 10 miles - 1:07:50.12.  Ran nice and easy around Pompton Lakes to recover for tomorrow's workout.

January 11

am: 10 miles - 59:16.48.  Did a 3 mile tempo, wanting to ease into it, and be able to pick it up and settle into pace for last mile.  Went out in 5:02.37, felt pretty good, picked up second mile a little (4:59.35), then somewhat maintained last mile feeling okay, and open strided the last few blocks (4:56.12).  Finished in 14:57.84, and felt pretty good, so after 2.5 mins of receovery, I decided to run a half (2:30.46), not really pushing it, then cooled down 3 miles.  

January 10

pm: 8 miles - 47:43.25.  Ran at lunch from work.  Made up mind on Wednesday wasn't going to race tonight.  Felt okay today, so ran pretty moderate and did a little 2-mile pickup (5:13.52 / 4:59.33).  I also have a 3 mile tempo tomorrow.

January 9

pm: 10 miles.  SHU: 6 x 300m (41) w/ 2.5 mins recovery. Still didn't feel sharp today, but managed to hit them.

41.81 / 41.57 / 41.29 / 41.76 / 40.87 / 40.87

January 8

pm: 7 miles - 46:57.35.  Ran during lunch at work

January 7

am: 3 miles - 20:52.19.  Ran on treadmill this morning.  Foot felt fine.

pm: 7 miles - 43:52.39.  Ran on treadmill.

January 6

am: 5 miles - 34:12.35.  Ran nice and easy on treadmill this morning.

pm: 7 miles.  SHU: 6 x 600m 1:36 / 1:35 / 1:34 / 1:33 / 1:32 / 1:31 / 1:30, with 2.5 mins recovery. 

1:36.58 / 1:36.00 / 1:37.21 / 1:36.18

I was not feeling it today, legs were lactic after first one, so didn't want to push it. Tried to stay at around 1:36 and only did four.  We realized after we should have gone on Tuesday to give one more day recovery.  But will not workout until Thursday now.  During cool down, felt a bit of pain on top of foot - not good, I have had a stress fracture there before.  Will ice tonight before bed.

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Week of December 30 - January 5: 61 Miles, 9 runs total.  

Pretty pleasing week, although had a bad one on Monday was able to come right back and redeem myself, and Thursday my legs were a little tired, as I felt pretty flat the whole workout, but was able to get through it.  Saturday's time trial, really opened up my eyes to let me know I am pretty much getting getting where I would like to be fitness wise.   

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January 5

am: 10 miles - 1:07:21.35.   Ran around Pompton Lakes on roads due to snow on trails.

January 4

am: 9 miles.  SHU: 1200m time trial (3:07-3:09), 10 mins recovery, 6 x 200m (29) w/ 30 seconds recovery.

(3:04.03) = 61.5 / 2:03.5 / 3:04.03.  Then 200's = 29.58 / 29.70 / 29.57 / 29.55 / 29.95 / 27.02.  Felt pretty good today.

January 3

am: 5 miles - 32:53.12.  Ran nice and easy in preparation for tomrrow's time trial.

January 2

am: 3 miles - 20:20.20.  Ran easy on treadmill

pm: 8 miles.  SHU: 6 x 400m (56) w/ 5 mins recovery.  56:43 / 56.79 / 56.90 / 56.24 / 56.52 / 58.11.  As you can see I tied up on the last one, pretty tough.

Had nephews do last workout before heading back to Bermuda.  

Dorian - 2:49.28 (800m); 79.38 (400m); 37.32 (200m); 33.94 (200m)

Tyree -  2:54.66 (800m); 78.19 (400m); 37.28 (200m); 34.25 (200m)

January 1, 2003 (Happy New Year)

am: 7 miles - 48:13.25.   Ran nice and easy with Marianne, Dorian and Tyree for 3 miles and added on at end.