 |
| |||||||
June 30
am: 3 miles - 20:19.05.
----------------------------------------------------------------
Week of June 23 - June 29: 35 Miles, 5 runs total.
Started the week off good in the direction of getting it back together after rest period, then Fatherhood really hit me hard when Nathan and Marianne came home from the hospital. It is going to be tough training for Philly, but Marianne said she will work with me when she feels better and hopefully Nathan will be on a good sleeping schedule at night in a few weeks.
=================================
June 29
pm: 5miles - 34:52.10
June 28
am: 5 miles - 33:16.98.
June 27
OFF
June 26
OFF - Marianne and Nathan come home form the hospital yesterday and am felling the strain as I took on the duty of burping him and putting him back to sleep after the feeding to help Marianne until she can get back on her feet.
June 25
am: 6 miles - 38:06.39.
June 24
am: 9 miles - 56:20.51.
June 23
am: 10 miles - 59:16.20.
----------------------------------------------------------------
Week of June 16 - June 22: 20 Miles, 3 runs total.
Well the week started off with the 5km race, which I felt horrible, so decided to take some time off and spend with Marianne, and just as I did she went into labor, one week early (actually 6 days). A great week to rest and spend with new family.
=================================
June 22
pm: 5 miles - 34:45.09. Being up for 37 straight hours sure didn't make me feel better on this run. But the excitement sure has me on a high.
June 21
OFF - We made it to the hospital at 1am this morning as Marianne couldn't sleep through contractions.
At 2:06pm, Nathan Terrance Armstrong is born - 8 pounds and 21 inches long.
June 20
OFF - Marianne is going into labor today and I guess this is where the no rest begins :)
June 19
OFF
June 18
OFF
June 17
OFF - don't feel like myself, will take a few days off to fully recover from the Half.
June 16
am: 6 miles - 39:23.15. Ran Riverdale loop, nice and easy. Didn't feel too good, kind of tired from traveling.
pm: 9 miles. President's Cup 5km Race: 15:28. Felt tired all day since returning from DC, but decided to use as a workout anyway. Gene rolled out and won race in 14:34! See summary for details.
----------------------------------------------------------------
Week of June 9 - June 15: 79.5 Miles, 9 runs total.
Pretty nice week to begin the buildup once again. I workout and solid long run, was a bit nervous before workout as was uncertain how I would feel, but actually felt okay but a bit tough. I think it may be a bit more work needed to get back into it, as I hadn't did a real long run over 13 in about a month.
=================================
June 15
pm: 6 miles - 38:45.13. Left DC at 8am and ran when I got back home before heading to Father's Day BBQ. I was exhausted after run.
June 14
am: 14 miles - 1:28:25.75. Ran in Maryland at Groom house where I stayed at 8am - it was still very hot and humid out.
June 13
am: 3 miles - 20:32.20. Ran out and back on trails before leaving for Washington DC for business trip and wedding on Saturday.
pm: 5 miles - 33:00.12. Arrived at our Washington, DC store (Georgetown Running Company) at 3pm, and went for a run along canal trails, it was very humid. Then off to a rehearsal dinner at 6pm for a wedding..
June 12
pm: 12 miles - 1:18:12.41. Ran around Franklin Lakes during lunch at 3pm. Very, very humid out.
June 11
am: 5 miles - 34:04.24. Ran out and back on trails behind house.
pm: 10 miles. Track: 5 x 1mile in 5mins w/ 200m jog recovery. Wasn't mentally into it today and it was pretty humid.
5:04.56 / 5:03.10 / 5:05.10 / 3:45.34 (1200m) / 2:26.50 (800m)
June 10
pm: 6.5 miles - 43:45.07. Ran with Gene after work out through High Mountain in Franklin Lakes.
June 9
am: 8 miles - 52:47.58. Ran OLC loop and added on around block at home.
pm: 5 miles - 31:10.78. Ran from home to Chilton Hospital in Pequannock to visit mother-in law.
----------------------------------------------------------------
Week of June 2 - June 8: 79.5 Miles, 9 runs total.
Pretty nice week to begin the buildup once again. I workout and solid long run, was a bit nervous before workout as was uncertain how I would feel, but actually felt okay but a bit tough. I think it may be a bit more work needed to get back into it, as I hadn't did a real long run over 13 in about a month.
=================================
June 8
am: 16 miles - 1:39:37.98. Ran out in Tenafly with Gene. Ran moderate for first 9 miles at 58:15, then with 7 miles to go, began to drop miles starting at 5:56, 5:45, 5:35, 5:39, I was still a bit tired in the legs so I let Gene go and I just cruised in for next miles at 5:56, 5:59, and then 6:26 to cool down last mile.
June 7
am: 10 miles - 1:06:27.66. Ran out and back on flat trails to recover.
June 6
pm: 12.5 miles. Track: 1600m (200m recovery) 2400m (300m recovery) 3200m (400m recovery) 1600m (200m recovery) 1600m. Everything at 76 second - 400m pace.
5:03.84 / 7:36.87 / 10:09.95 / 5:00.12 / 4:56.10 (2:35 / 2:21)
Worked out with Gene, last one I fell off pace through 1st half, but finished 2nd half strong to catch up to Gene.
June 5
am: 6 miles - 38:17.64. Ran Riverdale Road Loop. Right hamstring a bit tight to start, but got better during run..
pm: 7 miles - 46:18.94. Ran loop with Gene around Franklin Lakes.
June 4
am: 6 miles - 39:14.14. Ran Riverdale Road loop.
June 3
am: 8 miles - 53:22.54. Ran to work this morning.
June 2
am: 5 miles - 35:03.19. Ran out and back from home. Felt a bit weird in lungs, but legs felt fine and recovered.
pm: 9 miles - 58:24.99. Ran home from work, detoured up Skyline Drive to trails to take a look for future running - too rocky!! - more for hiking.
----------------------------------------------------------------
Week of May 26 - June 1: 21 Miles, 2 runs total.
A recovery week, turned into doing nothing at all week. Took this week to just get away from running and focus on work and spending time with Marianne (4-weeks and counting). Friday was her last day at work, so we enjoyed our weekend together and let my mind do something other than waking up and figuring what loop or who I wanted to run with. I think I mentally and physically needed the break, although I am in still pretty good fitness, hopefully will be able to pick up somewhere close to where I left off. I ate like a champ all week though!
=================================
June 1
DNR
May 31
DNR
May 30
DNR - actually today I feel pretty good, but will stick to my plan of resting my mental state of running. See you on Monday for plenty runnings.......
May 29
DNR
May 28
pm: 5 miles - 35:12.35. Time to put it behind me and focus on taking advantage of the shape I am in and run the some upcoming races and get ready for Philly in Sept. Still sore and needed a run to help recover a bit.
May 27
DNR, flew back to the US, felt down and out - just can't figure out how to beat humidity (worst nightmare) - taking salt tablets, hydrated all during race, with Gatorade and water, took GU and still cramping in legs. Maybe start to wander if I am not cut out for races over 10 miles!
May 26
am: 16 miles. Bermuda Half Marathon: (DE-JA-VU) of Philly Half last Sept. Humidity got the best of me on the day, guess I jinxed myself!! Hazy, 90% humidity and 80 degrees out at start of race at 9:30am Bermuda time. Cramped at around 9 miles and kept happening on and off until 12 miles. Very disappointing race, see summary. Feel like I let a lot of people down at home (Bermuda), won't let it get the best of me though!
----------------------------------------------------------------
Week of May 19 - May 25: 44.5 Miles, 8 runs total.
Was a tapering week to get ready for Half Marathon tomorrow on Memorial Day in Bermuda. Which is the race of all races back home. It looks to be a good race with Jay, myself and the defending Champion Kavin Smith. This should be the year Jay or I break through. Jay should be stronger than I am in a head to head competition, but will be a good race to follow if I can run smart and avoid high humidity. Feeling okay up till now, a bit sluggish and not fresh, but could be pre-race jitters.
=================================
May 25
am: 4.5 miles - 30 mins run. Ran nice and easy around and along South Shore road past John Smith's Bay beach and back. Feel a slight cold coming on, not sure why I would be getting sick, possibly climate change?
May 24
DNR - Rest day.
May 23
pm: 7 miles - 46:31.97. Pretty warm out today. Normally do my mile pickup at race pace, 5:10 pace felt like 5:10 pace, but the time did not show it - 5:24.50! There was no way, then I began to doubt myself a bit as I cooled down, but just said it was a fluke and I will be fine on the day.
May 22
am: 3.5 miles - 23:57.19. Ran Castle Harbor loop (3.1) and added on to make half mile.
pm: 5 miles - 33:53.32. Ran with Jay today, just a little run around by my house around Golf Course. It was good to be home and running with Jay.
May 21
pm: 8 miles - 54:34.74. Just flew in to Bermuda today and wanted to get acclimatized a bit so waited to run here in the heat. Ran around the Sound (7.5) and added on a bit to make it 8 miles. Felt okay, but not smooth at all.
May 20
am: 3.5 miles - 25:42.97. Ran out and back on trails
pm: 7 miles. Track: 3x1mile (5:04) with 200 jog recov. (avg. 1:20) rest. 5:05.41 / 5:01.61 / 5:00.23
May 19
am: 6 miles - 41:35.38. Ran Riverdale Rd. loop.
----------------------------------------------------------------
Week of May 12 - May 18: 60 Miles, 8 runs total.
Was supposed to be a larger mileage week, then decided I will go home and run our Half Marathon Championships in Bermuda on Labor Day. So Gene had me back off a bit and not do a second workout for the week. Felt pretty good this week in workout, pretty tough workout, and no real long run. Not much more to do, will be doing a little tempo workout on Tuesday and flying home on Wednesday.
=================================
May 18
pm: 13 miles - 1:27:45.01. Ran out and back in Pompton Lakes along trails.
May 17
am: 6 miles - 40:12.66. Ran along trails in Georgetown.
May 16
am: 7 miles - 46:55.01. Ran out and back towards National Airport from Holiday Inn - Key Bridge in (Rosslyn) Arlington, VA.
May 15
pm: 10 miles - 1:10:30.00. Ran out and back on pipeline trails off of Riverdale Road, before driving down to our Georgetown store in Washington, DC.
May 14
am: 3 miles - 20:14.32. Ran out and back on trails.
pm: 11 miles. Track: 2 sets {400 (67), 1000 (2:50), 1600 (5:04)}, then 1000 (2:50), 800 (2:32) all with 200m jog between recovery.
67.18 / 2:50.33 / 5:02.01 / 67.78 / 2:51.88 / 5:01.10 / 2:48.88 / 2:28.90
May 13
am: 5 miles - 34:11.13. Ran out along trails and around block a few times.
pm: 5 miles - 34:54.46. Ran with Gene easy run, too windy to do workout.
May 12
DNR - off today.
----------------------------------------------------------------
Week of May 5 - May 11: 76.5 Miles, 9 runs total.
Pretty decent recovery week after race. Able to get a medium run in on Tuesday and long run on Sunday with Gene. One workout this week was sufficient, wasn't sure how I would feel - but went okay. Got mileage up a bit, and will try to maintain for a few weeks.
=================================
May 11
am: 16 miles - 1:40:19.14. Ran in Tenafly out along Piermont road with Gene and Mike. Gene and I got down under 5:45 for last 5 miles and a just under 5:30 for last three with in the same 5 miles. Felt pretty good today.
May 10
am: 6 miles - 39:49.06. Ran Riverdale loop and added on around block at home.
May 9
am: 3 miles - 20:01.02. Shakeout run for workout today.
pm: 10 miles. Track: 800 / 1200/ 1600 / 800 / 1600 / 1200 / 800 (all with 1 min recovery).
2:31.22 / 3:46.45 / 5:02.96 / 2:29.94 / 5:00.01 / 3:44.55 / 2:31.45.
May 8
am: 6 miles - 40:28.41. Ran Riverdale Road loop and around my neighborhoods.
pm: 5 miles - 33:14.75. Ran on trails at home after work.
May 7
pm: 9 miles - 59:15.24. Ran around Franklin Lakes for an hour during lunch today, felt a bit tired.
May 6
am: 13.5 miles - 1:27:49.32. Ran with Gene at 7am this morning in Franklin Lakes.
May 5
pm: 8 miles - 55:06.49. Ran OLC loop.
----------------------------------------------------------------
Week of April 28 - May 4: 65 Miles, 9 runs total.
Overall
had a very good week, felt very good leading up to the race, did a mini taper
for it, and hope I can get back to form and bring mileage back up to about 75 or
so. Surprised myself a bit in race, but felt as though there is a lot of
room for improvement, (learning how to take water for one) as that would have
saved me not loosing the pack in the first place.
=================================
May 4
am: 15 miles. Warmed up for about 17 to 20 mins of running with the team, and Jay. Had a pretty decent race overall - ran 50:35, and finished 15th overall, as you can checkout in my Race Summary on how the race went down - or to see results click here. Splits were as follows:
(4:54.46 / 4:53.68 / 5:02.62 / 5:01.10 / 4:53.91 / 5:06.94 / 5:05.20 / 5:10.79 / 5:12.95 / 5:12.89)
May 3
am: 5 miles - 35:59.11. Ran nice and easy with Jay for a pre-race day run around Pompton Lakes.
May 2
am: No run as I picked up my buddy Jay Donawa who was flying in from Bermuda to run the Broad Street 10-miler with me this upcoming weekend.
pm: 6 miles - 38:22.68. Ran Riverdale Road loop and added on around neighborhoods at home.
May 1
am: 3 miles - 20:15:32. Ran on trails.
pm: 5 miles - 31:18.44. Ran out and back, ran 4th mile at 10-mile race pace 5:07.29, felt comfortable.
April 30
am: 11 miles - 1:10:28.32. Ran Indian Hills loop around F. lakes, with Gene.
April 29
am: 3 miles - 20:49.07. Out and back on trails.
pm: 11 miles. 4 sets (1600m, jog 100m recov, 800m, jog 300m recov.)
5:03.54 - 2:27.87 / 5:02.18 - 2:27.19 / 4:59.72 - 2:24.26 / 4:58.20 - 2:25.02
April 28
am: 6 miles - 39:04.62. Ran Riverdale Rd. loop this morning.
----------------------------------------------------------------
Week of April 21 - April 27: 66 Miles, 10 runs total.
I was not able to run Penn on Thursday. Had signed up to run Thursday night in the 5km, but Marianne reminded me of our Lamaze class two days prior. (it was only a $15 loss - LOL..) Not sure I am in decent enough shape to have run as well as I wanted anyway. Had a decent workout on Friday with Gene, planned on doing 8, but it was getting a bit tough. Getting ready for Broad Street 10-miler, and then looking to run some track races in preparation for our Caribbean Games and also the Pan Am Games.
**Also just figured out how to do HTML, sorry about website being down for a bit, should be back up and running fine now. (T-Arm)
=================================
April 27
pm: 7 miles - 47:52.06. Ran around Pompton Lakes, nice and easy.
April 26
am: 7.5 miles - 52:28.17. Ran in Morristown with Gene, Gary and Tony.
April 25
am: 3 miles - 20. Ran out and back on trails behind house.
pm: 11 miles. 6 x 1000m (70) w/ 400m recov. at Indian Hills HS track. Felt tough and was windy out.
2:54.70 / 2:55.53 / 2:55.37 / 2:54.65 / 2:54.01 / 2:53.74
April 24
am: 3 miles - 20:02.33. Ran out and back on trails.
pm: 5.5 miles - 37:20.32. Ran around Franklin Lakes with Gene.
April 23
am: 3 miles - 20:07.91. Ran out and back on trails.
pm: 7 miles - 46:25.15. Ran 5 min pickup for 45 mins.
April 22
am: 6 miles - 39:35.00. Ran Riverdale Rd. loop reversed, and added on around block.
April 21
am: 13 miles - 1:20:48.56. Ran out and back along pipe-line trails. Nice and flat, wanted to be out for approx, 1 hour 15 mins.
----------------------------------------------------------------
Week of April 14 - April 20: 67 Miles, 9 runs total.
Had a pretty decent week of workouts. Starting to come around with workouts leading up to Penn Relays. Not concentrating on mileage for the moment, want to stick workouts and start to recover well from them. No long run this week, a bit disappointed, but was tired on Sunday from long week.
=================================
April 20
am: 7 mile - 48:02.12. Ran nice and easy, pretty tired.
April 19
am: 10 miles. 4-mile tempo, 3min jog, then 1 mile. (on roads). ( 5:28.7 / 5:26.4 / 5:12.5 / 5:10.9), then 4:43.96
April 18
am: 8 miles - 53:03.62. Ran O.L.C. loop, and added on around neighborhood loop at home.
April 17
am: 3 miles - 20:22.86. Ran out and back on trails behind house.
pm: 9.5 miles. Track: 4 sets { 1200 (74), jog 100m recovery, 300 (49)}. Worked out with Gene, felt a bit tired as it was cold and windy out again.
3:41.34 - 48.21 // 3:42.58 - 49.07 // 3:39.40 - 49.06 // 3:38.67 - 47.82
April 16
am: 11 miles - 1:11.39.30. Ran around Franklin Lakes with Gene this morning.
April 15
am: 3 miles - 19:54.24. Ran out and back on trails behind house.
pm: 10 miles. Track: 1200 (3:24), jog 400, then 4 x 800 (2:30), w/ 200 b/n, and 400 after, then 1200 (3:24)
3:21.12 / 2:29.82 / 2:28.87 / 2:29.37 / 2:28.90 / 3:18.82
April 14
pm: 5 miles - 36:24.64. Ran around Franklin Lakes with Gary an Gene
----------------------------------------------------------------
Week of April 7 - April 13: 89 Miles, 11 runs total.
Crazy week, wasn't able to get long run in last week, so squeezed in beginning of week. Felt good on the faster mile repeats, but when it came to shorter rest, wasn't feeling good. Think it is a combination of of doing a lot this week and traveling just wore me down. Hope to be feeling better next week.
=================================
April 13
am: 14 miles - 1:32:12.74. Was planning on doing 20 miles with Gene, but legs still not recovered, so only did 14 today out in Tenafly along Piermont road.
April 12
am: 5 miles - NT. Warmed up with Gene with intentions of doing workout, got to track and was really windy and rainy, so decided to do it later.
pm: 11 miles. Track: 6 x 1 mile (5:05) w/ 200m jog. I was only able to do 4 straight, as I am still feeling tired in quads, so for 5th one did last 800m with Gene, and did last one.
5:06.82 / 5:07.50 / 5:02 (ran a little extra. guy stood in lane 1) / 5:05.02 / 2:31.51 / 5:02.91.
April 11
pm: 3 miles - 20:32.19. ran easy at home after long traveling. Pretty tired.
April 10
pm: 3 miles - 20:56.09. Shakeout run in Georgetown after arriving.
pm: 11 miles - 1:14:30.68. Gary, Gene and I ran along Canal (tow) Path in Georgetown from store.
April 9
am: 5 mile - 35:20.10. Ran on treadmill
pm: 10 miles. Track: 3 x 1 mile (4:45) w/ 800m recovery. Did w/ Gene at Haverford College in PA.
{4:44.26 / 4:42.57 / 4:40.23}
April 8
am: 5 miles - 33:00.56. ran on treadmill
pm: 5 miles - 34:57.46. ran on treadmill
April 7
am: 17 miles - 1:50:31.84. Ran with Gary, Rich and Gene in Ridgewood pretty relaxed run though park.
----------------------------------------------------------------
Week of March 31 - April 6: 65 Miles, 9 runs total.
One workout this week, and no long run. Really didn't feel that great in race, going out in 4:40 was a bit tough but gathered a bit and couldn't finish, legs were tying up. Looking forward to warm weather soon.
=================================
April 6
pm: 9 miles. Bayonne 5km race. 5th place in 5k =15:28 (4:43 - 4:58 - 5:11 - 37)
April 5
am: 5 miles - 34:05.23. Ran on treadmill.
April 4
am: 10 miles - 1:04:34.82. Ran out and back on trails in Pompton Lakes
April 3
am: 6 miles - 40:24.31. Ran around Pompton Lakes.
pm: 5 miles - 32:18.54. Ran around Pompton Lakes.
April 2
am: 3 miles - 20:03.17 . Ran from home, out and back.
pm: 11 miles. Track: 6 (800-300) jog 100m after 800, and 400m after each set
2:19.24-47.55 / 2:19.56-46.50 / 2:18.88-46.47 / 2:16.43-46.40 / 2:16.24-46.17 / 2:15.24-45.77
April 1
am: 7 miles - 47:13.91. Ran from home around Pompton Lakes
March 31
am: 9 miles - 59:01.90. Ran out towards Oakland and back through Franklin Lakes.
----------------------------------------------------------------
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.
=================================
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.
----------------------------------------------------------------
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, didn’t 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.
=================================
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.
----------------------------------------------------------------
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.
=================================
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
----------------------------------------------------------------
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.
=================================
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 Freider’s.
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
-------------------------------------------------------------
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.
=================================
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
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.
----------------------------------------------------------------
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.
=================================
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).
----------------------------------------------------------------
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.
=================================
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!!!
----------------------------------------------------------------
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.
=================================
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.
----------------------------------------------------------------
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.
=================================
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.
----------------------------------------------------------------
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.
=================================
January
26 - DNR
January
25 - DNR
January
24 - DNR
January
23 - DNR
January
22 - DNR
January
21 - DNR
January
20 - DNR
----------------------------------------------------------------
Week
of January 13 - January 19: 56 Miles, 7 runs total.
Didn't
have quite the buildup the week of 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.
=================================
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.
----------------------------------------------------------------
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.
================================
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.
----------------------------------------------------------------
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.
=================================
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 tomorrow’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.