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Terrance Armstrong Running Page
Jan - Jun 2003

March 31
am:
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Week of March 24 - March 30: 73.5 Miles, 8 runs total.
Very good week, had two good workouts one threshold and one a little speed and a nice long run. They had always talked about this long run and how they get up to race pace at the end, so I had to see what it was about. It is very scenic out towards Hudson River in New York. Richie laid the hammer down with 4 miles to go, and I finished with Gene in just under 2 hours for 20 miles. .
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March 30
am: 20 miles - 1:59:36.07. Ran with Gene, Mike and Richie, out in Tenafly out through New York. Ran out in 1:02:52.35, and came back in 57:43.72. Averaging around 6:15 going out and 5:45 on the return.
March 29
am: 7 miles. Track: 1-mile (4:40) 2x400 (67) 2x200 (33). Worked out with Gene at 8am.
4:34.44 / 66:12 / 66.69 / 32.17 / 32.45.
March 28
am: 11 miles - 1:13:01.40. Ran around Franklin Lakes from work.
March 27
am: 11 miles. Track: 3 x 3200m (10:10) w/ 400m jog. Gene, Richie and I alternated halves.
10:03.99 / 10:05.22 / 7:31.32 (1.5 miles). Started getting tough so backed off of last one, as workout was designed to be threshold.
March 26
am: 5 miles - 33:16.85. Ran from office
pm: 5 miles - 33:30.15. Ran on treadmill after work.
March 25
am: 7 miles - 46:25.03. Ran on treadmill after work.
March 24
am: 7.5 miles - 54:17.14. Ran with Gene and Gary from office in Franklin Lakes.
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Week of March 17 - March 23: 73.5 Miles, 8 runs total.
First week back on the track, was a bit tough, and 5 min/mile seemed tough when began workout, was able to squeeze it down though. Then the 20km Champ was a bit surprising, didnt know what to expect. A bunch of us were planning on running on running 5:20/mile, I planned on trying to hang on for how ever long. Plans changed before race, but I decided to stay with the plan, and I felt okay and closed well under 5:10 for last mile.
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March 23
am: 18 miles. 20km Champs 1:06:52. Averaged 5:23/mile, went through first 10km in 33:35.57.
March 22
DNR
March 21
pm: 8 miles 54:31.35. Ran Pines Lake loop from office.
March 20
am: 5 miles - 33:15.91. Ran on treadmill.
pm: 7 miles - 47:10.34. Ran on treadmill. (rained all day)
March 19
am: 8 miles - 54:09.23. Ran around Pompton Lakes.
March 18
am: 3 miles - 20:32.15. Ran on treadmill.
pm: 10 miles. 4 x 1 mile w/ 400m jog. 5:00.07 / 4:56.00 / 4:52.34 / 4:46.58. Felt tough, first day back on the track in a long while.
March 17
am: 11 miles - 1:14:35.00. Ran OLC loop with an additional loop around Pines Lake in the middle.
pm: 6.5 miles - 45:19.82. Ran through Franklin Lakes with Gene Mitchell from his house.
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Week of March 10 - March 16: 67.43 Miles, 7 runs total.
Pretty pleased with a decent week, solid workout on Thursday; able to drop a steady 5-miler during a 10-mile run. Need to start getting doubles back in again next week, as was maintaining for a while, and now can move mileage up a bit.
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March 16
am: 10 miles - 1:08:15.09. Ran around Pompton Lakes
March 15
am: 18.39 miles - 1:48:57.00. Ran Ramapo High School loop, going out the first 10 miles around 1:04, and then ran steady for last 8 miles 43:53.07, (avg. just under 5:30/mile)
March 14
pm: 8 miles - 51:27.54. Ran with Joe Jacobs through Butler, next town over from me.
March 13
pm: 10 miles - 55:41.01. First 4 miles at 6mins/mile and 5 mile pickup - 26:15.23, cool down 1 mile.
March 12
pm: DNR
March 11
am: 6 miles - 34:59.83. Treadmill run with 4-mile pickup (21:15.00)
pm: 5 miles - 34:55.90. Ran on treadmill for easy run.
March 10
am: 10 miles - 1:08:42.00. Ran on treadmill
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Week of March 3 - March 9: 58.5 Miles, 6 runs total.
This week was somewhat a non-motivational week, did most of my runs on the treadmill, with no workouts, just steady boring runs. Need to get back into it next week. Another nice long run with the fellas.
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March 9
am: 7.5 miles - 48:57.67. Ran O.L.C. loop, up Colfax Road in Wayne, and back down Hamburg turnpike.
March 8
am: 17 miles - 2:01.11.00. Ran with Doug Cross and the Freiders.
March 7
pm: DNR
March 6
am: 10 miles - 1:03:30.17. Ran on treadmill.
March 5
am: 7 miles - 45:57.90. Ran on treadmill.
March 4
am: 10 miles - 1:05:21.00. Ran on treadmill.
March 3
am: 7 miles - 46:53.09. Ran on treadmill
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Week of February 24 - March 2: 72.3 Miles, 7 runs total.
Nice week, and was able to get first real long run in with Doug Cross, Elliot and Jonathan Freider. Pleased with the workouts for the week, not too exciting, but enough to let me know I am getting back into some type of shape.
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March 2
pm: 5 miles - 34:02.00. Ran on treadmill.
March 1
am: 17.12 miles - 2:03:40.00. Ran with Doug and the Freider's in Bloomfield
February 28
pm: 9 miles - 1:00.25.00. Ran Bloomington Ave Circle Loop, twice. 30:45 / 29:15
February 27
pm: 11.02 miles - 1:06:55.00. 4x1mile intervals within a continuous run. 4:55.00 / 4:49.38 / 5:02.28 / 4:52.13. Took 400m between 1:40 to 1:46 continuous running recovery.
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 23: 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 33:49.13. 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!! (LOL)
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 shoveling 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 addition 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. Besides 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: warm-up -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 returning 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 together 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 recovery, 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 tomorrows 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.