|
Jan.
2
am:
9 miles - 1:00:55. Ran Oakland loop
and added on for hour run.
Jan.
1, 2004 ( Happy New Year)
am:
10 miles - 1:05:49.81. Ran Oakland
loop and added on at end through Wayne.
Dec.
31
am:
12 miles - 1:16:48.83. Ran Breakneck
hill loop ext. (same as yesterday)
pm:
8 miles - 53:28.80. Ran Oakland loop.
Dec.
30
am:
12 miles - 1:19:54.19. Ran Breakneck
hill loop ext., with last mile in 5:30.
Dec.
29
am:
10 miles - 1:05:03.75. Ran same loop
as this past Saturday.
----------------------------------------------------------------
Week of December 22 - December 28: Run ~ 85
Miles
Nice
week of base training, with Gene, starting out
easy. Looking to run around 90 miles a
week leading up to January Race weekend in
Bermuda. Felt pretty good in mile on Sunday,
went out in 30 for first lap felt fast but
managed to re-gather and close strong with a 30
last lap. 3000m was a bit tough, but
averaged 70's and closed in 32 for last lap in
that as well. Overall pretty pleasing
week.
=================================
Dec.
28
am:
10 miles. Track: (MAC
OPEN) Armory (Mile - 4:20
& 3k - 8:42) Figured I would run mile as a
workout and felt better than expected so decided
to run 3k as well, 45 mins later.
Mile
- (30 / 64 / 2:11 / 3:16 / 4:20) ~~~
3k - (35 / 70 / 2:19 / 2:54.7 / 4:37.6 / 5:47.2
/ 8:42.9)
Dec.
27
am:
10 miles - 1:07:11.18. Ran Pines Lake
loop and added on OLC loop from home.
Dec.
26
am:
11 miles - 1:14:13.65. Ran Phil Simms
loop.
Dec.
25 (Merry Christmas)
am:
12 miles - 1:16:55. Ran Riverdale Rd
loop into Oakland loop and finished in Wayne.
Dec.
24
am:
10 miles - 1:07:37.99. Ran with Gene
in torrential downpour of rain.
Dec.
23
am:
12.5 miles - 1:22:55.27. Ran with Gene
this morning.
pm:
5.5 miles - 37:15. Ran on treadmill
after work.
Dec.
22
am:
7 miles - 47:30. Ran on the treadmill
this morning.
pm:
7 miles - 45:39.59. Ran in Franklin
Lakes after work.
----------------------------------------------------------------
Week of December 15 - December 21: Run ~ 67 Miles
Another
week of distance, may think about introducing a
workout once a week next week, otherwise just
strength base work through the winter months.
=================================
Dec.
21
am:
9 miles - 60 mins. Ran for an hour
today.
Dec.
20
am:
10 miles - 70 mins. Ran for 70 mins
today.
Dec.
19
pm:
10 miles - 1:05:30.09. Ran with Gene
around Franklin Lakes.
Dec.
18
am:
9 miles - 59:12.03. Ran with Gene in
Franklin Lakes
pm:
5 miles. Ran on treadmill after work.
Dec.
17
am:
12 miles - 1:19:43.11. Ran with Gene
Phil Simms loop and added on mile loop.
Left calf has slight pain in it - nothing major;
it's been there for a while and hasn't
diminished yet.
Dec.
16
pm:
12 miles - 1:16:24.35. Ran with Gene
through Hawthorne and Wycoff.
Dec.
15
DNR
----------------------------------------------------------------
Week of December 8 - December 14: Run ~ 68 Miles
Easy
week of Distance and will do the same next week,
getting mileage back to normal and then
introduce some workouts the following week.
=================================
Dec.
14
am:
10 miles - 1:08:16.32. Ran in
Morristown with Tony as snow began to come down.
Dec.
13
am:
11 miles - 1:11:15.23. Ran Outback
Loop.
Dec.
12
am:
13 miles - 1:26:14.09. Ran with Matt.
Dec.
11
am:
11 miles - 1:13:09.54. Ran Phil Simms
loop easy with Matt. Legs a bit tired,
raining hard out.
Dec.
10
am:
12 miles - 1:16:55.17. Ran with Matt
and Gene, the Phil Simms loop and added on.
Dec.
9
pm:
11 miles - 1:05:53.37. Ran Indian
Hills loop, ran pretty moderate to see if
breathing came back - but felt okay. Going
to get checked on Friday by Toni.
Dec.
8
DNR
- traveled back to US.
----------------------------------------------------------------
Week of December 1 - December 7: Run ~ 47 Miles
Mini-taper
didn't work out as anticipated and can only hope
to regather mileage, and with solid workouts
look forward to a good winter season.
=================================
Dec.
7
am:
7 miles - NT. Ran with Marianne
in Bermuda
Dec.
6
am:
11 miles. National Cross Country
Championships. Got 2nd to buddy Jay Donawa,
he ran tough - I had a hard time breathing
again, and that developed into a severe side
cramp, and took almost 2 miles to work that
out. Have to get this checked out when I
return to US, thought it was just a one time
thing in Thanksgiving race.
Dec.
5
pm:
5 miles - NT. Ran easy to loosen up
legs for race tomorrow.
Dec.
4
DNR
- traveled to Bermuda
Dec.
3
am:
7 miles - 46:46.22. Ran around Pompton
Lakes.
Dec.
2
pm:
7 miles - 41:53.82. Moderate run for
workout this week. Same loop as yesterday
with Gene.
Dec.
1
am:
3 miles - NT.
pm:
7 miles - 47:16.06. Ran with Gene
Wycoff loop. Calf tight, but loosened up
after 20 mins.
----------------------------------------------------------------
Week of November 24 - November 30: Run ~ 39 Miles
Had
a horrible week, the workout on Tuesday didn't
feel really that comfortable, then race was
became worse nightmare. Well, we'll see
how things go this week leading into X-C
Championships in Bermuda next weekend.
Doesn't look to good at the moment. Feel
like I am falling apart all of a sudden!!
=================================
Nov.
30
am:
7 miles - 46:52.12. Feel a little
bit better today, left calf still tight (deep
pain).
Nov.
29
am:
12 miles - 1:12:35.12. Ran out to
Franklin Lakes and back home. Felt better
after 30 mins of running. Left calf has a
deep pain in it.
Nov.
28
am:
OFF (Stomach muscles hurt badly - feel like I did over 100
sit-ups yesterday) Feel worse!!
Nov.
27
am:
7 miles. A8K Race - DNF. Warmed up and
felt ready to go, but when race went off, found
it very hard to breathe, almost gasping for
breath every so often, Went through first mile
at 5:05, and even backed off to feel better to
5:24, stopped soon after, as I felt horrible all
over. Very weird, never felt like that
before.
Nov.
26
DNR
- Had to take care of Nathan as Marianne had
wisdom teeth pulled, unable to run today.
Nov.
25
DNR
- rest day two days before race.
Nov.
24
am:
3 miles - NT. Shake out run.
pm:
10 miles. Track: 5 x 1600m w/ 90 secs.
recovery. (5:00 / 4:55 / 4:50 / 4:45 / 4:40
) Windy!!
Ended
up doing only 4 of them, as wanted to feel like
I could have done one more. Legs still not
recovered.
4:59.56
/ 4:54.08 / 4:49.11 / 4:45.21
----------------------------------------------------------------
Week of November 17 - November 23: Run ~ 70 Miles
Had
a good week of workouts, just hope I didn't do
too much and pay for it next week. Was
supposed to do a hill workout on Saturday, but
decided against it as feeling tired. Hope
to crank one out next week and get a good race
in on Thursday. Hope to run under 25 mins
for 5 miler at A8K.
=================================
Nov.
23
am:
7 miles - 46:31.23. Ran around Pompton
Lakes.
Nov.
22
am:
7.5 miles - 49:15.39. Ran around
Pompton Lakes.
Nov.
21
pm:
11 miles - 1:11:08.37. Ran Indian
Hills loop with Matt
Nov.
20
am:
6 miles. 4-mile tempo
(5:25/5:15/5:05/4:55=20:45). Very, windy
out this morning, only went 3 miles.
5:26.82
/ 5:14.01 / 5:06.25 = 15:47.08
pm: 8
miles. Track: 1 x 800 (2:08) 4 x 400
(66/64/62/60) take 2 mins jog all day.
Very windy out!!
2:06.87
// 67.82 / 66.61 / 63.88 / 61.09
Nov.
19
am:
11 miles - 1:12:36.42. Ran Indian
Hills loop.
Nov.
18
am:
12 miles. Track: 3200 (9:50); 3200
(9:35); 1600 (4:40); take 400m jog recovery
between all.
(4:55
/ 4:54 = 9:49.33) // (4:47 / 4:48 = 9:35.84) //
(2:22 / 2:20 = 4:42.82). Felt pretty
good today.
Nov.
17
am:
3 miles - NT. Felt horrible, running
on not much sleep in the last two days.
NEED REST!!
pm: 4.5
miles - 30mins+. Ran with Gary and
Amanda around Franklin Lakes.
----------------------------------------------------------------
Week of November 10 - November 16: Run ~ 69 Miles: Bike ~
0
miles.
Needed
an easy week down to re-evaluate everything,
having a hard time deciding if I want to stay
with the strength training for the distance
events or if I want to drop the mileage down and
step the workouts up a notch to have a fairly
decent track season. I am going to
give a few weeks of not really worrying about
the mileage. and try to have some decent
workouts and try to race fast in the process.
=================================
Nov.
16
am:
5 miles. Ran with Tony and Mike in
Morristown before heading to the Eagles game.
Nov.
15
am:
15 miles - 1:38.45.12.
Nov.
14
am:
11 miles - 1:12:26.59. Ran Indian
Hills loop with Matt
Nov.
13
pm:
11 miles - 1:14:15.37. Ran Indian
Hills loop.
Nov.12
am:
12 miles - 1:15:52.05. Ran out and
back on trails, going out in 6:30/mile coming
back in 6:00/mile. Ran out in 39:46.19 and
came back in 36:05.86.
Nov.
11
am:
3.5 miles - NT.
pm:
7 miles - 47:23.45. Ran in Georgetown
at night when arrived - out and back.
Nov.
10
pm:
4.5 miles - NT. Ran with Amanda and
Gary after work through Franklin Lakes at night
for 30 mins.
----------------------------------------------------------------
Week of November 3 - November 9: Run ~ 87 Miles: Bike ~
0
miles.
Had
a solid workout leading up to race, but didn't
do any sort of mini taper or anything thinking I
could race through it and at worse run 32 mins,
but that went out the door after the first mile
of race - going uphill in 4:58 and not feeling
sharp. Had been tired all week, but
figured I could run through it as had been doing
in workouts.
=================================
Nov.
9
am:
10 miles. Giralda
Farms - 10km - 33:04. Didn't feel
sharp at all. Ran alone for first 4 miles,
than Scott caught me and ran with him for last 2
miles. 4:58.32 / 5:22.79 / ?? /
10:57.89 / 5:20.74 / 5:08.50 / 1:18.98.
pm:
10 miles - 1:03:23.09. Was sort of
disappointed about race so didn't cool down but
went home and decided to run for an hour to get
out of system.
Nov.
8
am:
7 miles - 47:02.12. Ran easy today,
but still tired - thinking the run would help
loosen me up for tomorrow. Legs are still
tired and sore.
Nov.
7
am:
9.5 miles - 1:02:54.56. Ran with Matt
for a moderate run.
Nov.
6
am: 13
miles - 1:21:46.95. Ran Indian Hill HS
loop and added on 2 miles.
Nov.
5
am:
11 miles - 1:15:01.22. Ran Breakneck
hill loop fairly easy and comfortable as legs
are tired.
Nov.
4
am:
3 miles - NT. Easy morning run, legs
are a bit sore today.
pm: 13.5
miles. Track: 2 sets
{1000m(3:10)-1600m(4:56)-1000m-(3:10)} 200m jog
recovery between each, and 400m jog after each
set. Legs are definitely tired, first set
felt hard, then loosened up for remaining two.
(3:08.64
/ 4:55.18 / 3:10.53) (3:10.52 / 4:50.30 /
3:11.36) (3:11.19 / 4:46.15 / 2:56.78)
Nov.
3
pm:
10 miles - 1:04:37.51. Ran around
Franklin Lakes during lunch.
----------------------------------------------------------------
Week of October 27 - November 2: Run ~ 83 Miles: Bike ~
0
miles.
A
solid week for distance and workouts, first week
at 80-85 and felt kind of tired, think it's just
lack of rest and time change. Took a while
for me to get going on Sunday long run, didn't
feel good until 10 miles - body may have not
been ready to run at 6:30am. Looking
forward to race next weekend to see where I am
as far as fitness, leading up to Bermuda
National Cross country Championships on December
6th.
=================================
Nov.
2
am:
20 miles - 2:06:14.19. Ran with Gary
and Mike at Piermont.
7:42/7:02/6:47/6:31/6:36/6:31/6:25/6:23/6:22/6:28/6:17/6:27/6:22/6:17/6:14/5:46/5:39/5:44/5:28/5:23
First
10 miles-1:06:45 / Last 10 miles-59:28 / Last 5
miles - 28:02
Nov.
1
am:
11 miles. T.C.N.J. Alumni 5k X-C run. 1st
place - 16:11.29 Warmed up 30 mins,
raced and then cooled down 30 mins. with Scott
McCafferey.
5:05.85
/ 5:21.06 / 5:06.00 / 38.38.
Oct.
31
am:
11 miles - 1:11:30.80. Ran with Matt
Ruhl Indian Hills HS loop.
Oct.
30
am:
3 miles - NT. easy shake out run
this morning.
pm: 8
miles. Track: 9 x 300m (53/51/49) with
100m jog recovery. 53 / 51 / 48 / 53 / 51 /
48 / 53 / 50 / 47
Oct.
29
am:
12 miles - 1:18:34.91. Ran from work,
through N. Haledon and Wykoff back to work.
Oct.
28
am:
11 miles. Track: 5 x 1600m
(4:55) w/ 200m jog recovery.
4:53.76
/ 4:53.74 / 4:56.73 / 4:56.96 / 4:54.25
Oct.
27
am:
7 miles - 46:46.19. Ran around Pompton
Lakes this morning.
----------------------------------------------------------------
Week of October 20 - October 26: Run ~ 67 Miles: Bike ~
0
miles.
A
down week, with traveling and time change.
Had one solid workout and easy running the
remainder of the week to recover. Should
be back to form next week with mileage and
training.
=================================
Oct.
26
am:
7 miles - NT. Ran around watching
marathon and then 4 miles back to hotel with
Mike Kairis.
Oct.
25
am:
15 miles - 1:38:11.41. Ran with Mike
Kairis along bike paths in DC.
Oct.
24
pm: DNR
(on feet all day at expo, legs were too tired to
run after working)
Oct.
23
am:
3 miles - NT. Ran light this morning,
before heading to DC for Marine Corps expo this
weekend.
pm:
10 miles - 1:07:39.21. Ran with Gene
on Mt. Vernon trails in DC.
Oct.
22
am:
11 miles - 1:15:32.09. Ran out along
Hamburg Turnpike to Casey O'Toole's and back
home.
Oct.
21
pm:
13 miles. Track: (tempo) 7 x 1600m w/
200m continuous recovery jog right into next
one. Tough workout to do solo; I was spent
after last mile, but felt pretty good for the
most part during the workout.
5:00.93
/ 5:04.67 / 5:04.35 / 5:04.80 / 5:05.86 /
5:01.90 / 4:57.32
Oct.
20
pm: 8
miles - 52:36.08. Ran around Franklin Lakes during lunch.
----------------------------------------------------------------
Week of October 13 - October 19: Run ~ 76 Miles: Bike ~
0
miles.
A
good week for distance to recuperate a
bit. No serious workouts this week a bit up-tempo
runs and a series of hill runs on the
weekend.
=================================
Oct.
19
am:
16 miles - 1:45:17.87. Ran
Skyline Drive loop. very, very hilly...
seems I have a weekend for hills? Ran last
3 miles at around 5:45 down to 5:30 pace.
Oct.
18
am:
7 miles - 47:43.41. Ran to find trails in Pompton Lakes (Cannonball
Trails), very hilly, just went out and back.
Oct.
17
pm:
11 miles - 1:06:03.88. Ran through
Wykoff from work at lunch - picked up last 3
miles to 5:30 pace.
Oct.16
pm:
11 miles - 1:08:53.22. Ran around Franklin lakes, starting out at 6:30
for the first few miles then picking it up to around 6min/mile.
Oct.15
am:
9 miles - 1:01:11.71. Ran Oakland loop
and added on a bit at end.
Oct.
14
pm:
11 miles - 1:13:29.69. Ran around Franklin Lakes at lunch.
Oct.
13
am:
11 miles - 1:16:42.00. Easy recovery
day - ran along LB Blvd. out (38:26.15) and back
(38:15.85).
----------------------------------------------------------------
Week of October 6 - October 12: Run ~ 77 Miles: Bike ~
0
miles.
Starting
the week out with a good workout for me right
now, then a 5km race and solid 18 mile long run,
was a week to be happy about. Wanted to
run 15:30 for the X-C, but felt tired in legs
and probably not in that type of X-C fitness at
the moment. Then the 18-miler was going to
run with Gene but he decided not to run, so
planned on warming up first few miles in around
6:30, and getting down to 6 mins, and then last
few miles 5:45 to 5:30, as we do when we run at Piermont. But impressed myself and felt
great.
=================================
Oct.
12
am:
18 miles - 1:44:17. LBI
18-mile race. Ran as a up-tempo long training run. Ran in to a
heavy headwind the whole way. Felt pretty good. See summary for
splits on race.
Oct.
11
am:
10 miles. NJ
5km X-C Champs @ Highland Park. 16:07. I led through first
mile in 5:08.07, then just sat on this guy for next mile and then finished
strong last 800m to win.
Oct.
10
pm:
10 miles - 1:04:29.69. Ran with Gene and Matt Rhul from work through
F. Lakes.
Oct.
9
am:
7 miles - 47:23.66. Ran around Pompton Lakes this morning before
driving to DC (G-town)
pm:
DNR. Got home around 7pm and decided to take 2nd run off.
Oct.8
am:
11 miles - 1:12:36.35. Ran Breakneck
hill loop, working and pushing all the hills.
Oct.
7
am:
11 miles. Track: 1600m(4:44.91) 2mins; 1200m(3:30.76)
2mins; 800m(2:15.71) 2mins; 1600m(5:02.60) 1min; 1600m(4:58.18).
Felt pretty good today.
Oct.
6
am:
10 Miles - 1:07:36.68. Ran 5-mile loop
twice (34:43.16 / 32:53.52).
----------------------------------------------------------------
Week of September 29 - October 5: Run ~ 54 Miles: Bike ~
0
miles.
Pretty
easy week, took a few days to myself to spend
quality time with Nathan and Marianne.
Will resume next week, with first jump of
mileage up to 80 hopefully not much more.
Running 18-mile race in LBI next weekend -
should be fun.
=================================
Oct.
5
DNR
Oct.
4
am:
10 miles - 1:08:23.15.
Oct.
3
DNR
Oct.
2 (Happy Birthday - Mar & I)
am:
5 miles - 32:37.86.
pm:
7 miles. Track: 800 & 4x200.
Wanted to see if I could run an 800 under 2:10
right now staying in control - and finishing
with some 200's.
2:05.52
splits.. (30 / 32 / 32 / 31) - then finished
with 4x200m .... 29.52 / 30.31 / 30.89 /
29.21.
Oct.
1
am:
12 miles - 1:14:53.70. Ran out to and
along trails pretty comfortable and came back
up-tempo.
Sept.
30
am:
3 miles - 20:35.22. Ran out and back
on trails.
pm:
10 miles. Track: 8 x 1000m
(75sec/pace) w/200m jog. Pretty tired and
sluggish today, but got through the workout
okay.
3:07.19
/ 3:07.20 / 3:07.26 / 3:08.51 / 3:08.02 /
3:09.49 / 3:08.19 / 3:07.02
Sept.
29
pm: 7
miles - 46:26.21. Ran in Franklin
Lakes during lunch.
----------------------------------------------------------------
Week of September 22 - September 28: Run ~ 75 Miles: Bike ~
0
miles.
Pretty
tired this week after long run last weekend, anticipated
it, so took extra recovery day before working out, and
only did one workout this week, and used Liberty
Half as 2nd workout. Wanted to run
5:40/5:45 pace average overall, but worked out
to be approx. 5:37/ mile, with my actual time.
=================================
Sept.
28
am:
20 miles. Liberty Waterfront
Half-Marathon. Well, I will explain more
in my summary page,
but I missed the start and started in back of
the walkers. Ran whole race chasing people
down, my start to finish time is 1:13:45.77, but
the race time from start of gun is
1:15:09.
Sept.
27
am:
9 miles - 1:01.46.74. Ran Oakland loop
from home this morning.
Sept.
26
am:
6 miles - 39:11.66. Ran to work this
morning.
Sept.
25
pm:
6 miles - 39:33.11. Ran home from
work.
Sept.24
am:
3 miles - 22:16.15. Ran around
Pompton Lakes for approx. 21 minutes.
pm: 11
miles. Track: 2 sets of 3200, jog 400,
run 800, jog 600 between set.
10:16.71(5:08.28/5:08.43)
- 2:32.92 - 10:10.48(5:06.45/5:04.03) -
2:22.97
Sept.
23:
am:
8 miles - 53:50.95. Ran to work this
morning (windy and raining).
Sept.
22
am:
6 miles - 40:05.71. Ran around P.
Lakes this morning, before work.
pm:
6 miles - 39:36.30. Ran home from work
this evening.
----------------------------------------------------------------
Week of September 15 - September 21: Run ~ 76 Miles: Bike ~
0
miles.
Had
a good week, with 2-mile repeat workout to ease
back into longer intervals - working out with
Gary @ 5:20 pace. Then onto 5km race, and
first serious long run with guys, pretty much
surprised myself to hold that pace right now
over 20 miles.
=================================
Sept.
21
am:
20 miles - 1:59:41.36. Ran Piermont
Road w/ guys, pretty decent run today w/ Gene
and Richie. 1:03:11 for the 10 on the way out
& 56:30 for the 10 on the return.
7:33/6:44/6:37/6:11/6:15/6:19/6:05/5:56/5:52/5:49/5:46/5:46/5:45/5:44/5:44/5:38/5:40/5:37/5:29/5:18
Sept.
20
am:
10 miles. Wykoff 5k - 15:44. 2nd
place. 4:49.69 / 5:05.45 / 4:59.66 /
49.61.
Sept.
19
DNR
Sept.
18
am:
3 miles. NT. Ran with Marianne.
pm: 7
miles. Track: 2 sets (100/300/200/400)
with 100m rest b/n (62 secs pace)
1st
set = (14.98 / 47.51 / 30.57 / 63.76) 2nd set =
(15.35 / 48.01 / 31.23 / 64.06).
Planned
on doing 3 sets, but wind picked up and I think
the pace was a bit fast for me right now as
well.
Sept.
17
am:
14 miles - 1:36:14.48. Ran out towards
F. Lakes, and back home.
Sept.
16
pm:
11 miles. Track: 3 x 3200m (10:40) w/
400m jog recovery. With Gary at Ramapo.
10:36.90
(5:16/5:20) / 10:40.43 (5:19/5:21)
/ 10:28.41 (5:13/5:15).
Sept.
15
am:
4 miles - 26:31.74. Ran on trails
behind house.
pm: 7
miles - 47:12.49. Ran around Franklin
Lakes.
----------------------------------------------------------------
Week of September 8 - September 14: Run ~ 70 Miles: Bike ~
0
miles.
First
week out and back on track, may pay for it next
week, with a bit of soreness, but had a pretty
pleasing week. Felt good in all workouts,
staying within myself in all of them. And
topped it off with races on Sunday - it was
really humid, as bad as last year's Philly Half
Marathon.
=================================
Sept.
14
am:
18 miles. Brian's Run 10km &
5km. Running both as a workout at 5:30
pace. Ran 10k (5:01.37 / 5:28.24 / 5:33.29
/ 5:38.92 / 5:48.56 / ??) = 34:33. Then I
did 5km, going out easy with everyone for first
half, and picked it up on return. 5k
(5:33.68 / 6:09.29 / 5:20 / 35.31) =
17:35.
Sept.
13
DNR.
Woke up ready to run, drove to race to find
out it is tomorrow. It was raining out, so
decided not to run and just relax today.
Sept.
12
am:
6 miles - 39:58.94. Ran easy this
morning, for race/tempo tomorrow.
Sept.
11
am:
10 miles. Track: 20 x 200 (32/33) w/30
secs. recovery.
33.38
/ 33.40 / 33.06 / 32.91 / 32.65 / 32.86 / 32.88
/ 32.70 / 33.33 / 33.05 / 33.44 / 33.18 / 32.85
/ 32.86 / 33.06 / 33.27 / 33.27 / 32.66 / 33.22
/ 32.64 / 32.03 / 30.88.
**Somehow
I miss-counted, as I ended up doing 22. It
is hard to keep track out there, better to do
more than less - I guess.
Sept.
10
am:
11 miles - 1:14:44.26. Ran breakneck
hill loop abbrev.
Sept.
9
am:
4 miles - 27:10.86. Ran out on trails.
pm: 11
miles. Track: 5 x 1600m (5:10), and 1 x 400m
(65) all w/ 1min recovery jog between .
5:08.82
/ 5:09.20 / 5:09.23 / 5:10.87 / 5:06.34 / 63.52
Sept.
8
am:
10 miles. Ran over to Indian Rd. hill
(a bit over 400m long) and did 10 x hill.
1:34
/ 1:32 / 1:32 / 1:29 / 1:31 / 1:30 / 1:24 / 1:26
/ 1:21 / 1:20
----------------------------------------------------------------
Week of September 1 - September 7: Run ~ 55 Miles: Bike ~
12
miles.
Pretty
good week, a little less on the bike to get the
running going. Felt pretty good, and
looking forward to start some little workouts
next week, . May run a 10km next weekend as a
workout locally - Brian's Run.
=================================
September
7
am:
6 miles - 40:19.32. Ran up at Garrett Mountain.
September
6
pm:
16 miles - 1:38:55.91. Ran even for 10 miles, next two and a half
miles picked
up to sub-6mins, last 3 miles down to 5:20 pace (15:55) and finished
last half easy at 6mins pace. Felt pretty
good today.
September
5
am:
6 mile bike to work.
pm:
6 mile bike home from work, then ran easy 6
miles, legs were jello to start then felt
better.
September
4
pm: 8
miles. Ran 6 miles home from work and
then 2 miles with Mar while pushing Nathan in
running stroller.
September
3
am:
7 miles - 47:07.44. Ran to work today.
September
2
pm:
7 miles - 45:03.67. Ran comfortable and picking up as run went
on. Last two miles were 6:03 / 5:28.
September
1
pm:
5 miles. Ran in Pompton Lakes upon return from LBI.
----------------------------------------------------------------
Week of August 25 - August 31: Run ~ 45 Miles: Bike ~ 35
miles.
Had
an enjoyable week on vacation, was able to get
some rest and get back slowly into the
running. Looking forward to the weeks to
come, I feel I needed some time to get myself
together. A bit late but Cross Country
training begins now.
=================================
August
31
am:
14 miles - 1:33:15.25. Ran w/ Nathan in baby jogging stroller.
August
30
am:
2 miles. Ran w/ Mar & Nathan while
I pushed him in stroller.
August
29
am:
6 miles - 39:32.94. Ran w/ Nathan in Baby jogging stroller.
August
28
am:
5 miles.
August
27
am:
6 miles.
August
26
am:
6 miles. Ran 3 miles out and back and then
3 miles with Mar and Nathan.
pm:
20 mile bike. Biked 20 miles out and back in
1:01:30.
August
25 (Happy Anniversary to Mar & I - 2 yrs)
am:
6 miles - 40:45.77. Ran first 5 miles
going out in 7 min pace, picking up gradually,
then last mile in 5:59.
pm:
15 mile bike. NT.
----------------------------------------------------------------
Week of August 18 - August 24: Run ~ 27 Miles: Bike ~ 0
miles.
No
comment this week.
=================================
August
24
am:
9 miles - 60:08.09. Was out for an hour run,
last mile in 5:56.
August
23
DNR
August
22
DNR
August
21
am:
5 miles.
August
20
am:
5 miles
August
19
am:
3 miles
August
18
am:
5 miles
----------------------------------------------------------------
Week of August 11 - August 17: Run ~ 0 Miles: Bike ~ 70
miles
This
was a relaxing week in hopes Quad would fully
recover, with serious cross training to keep up
cardio. Next week would consist of running
about 5 miles a day and then hopefully the
following week, I will be on vacation it will be
back up to around 60 miles or so.
=================================
August
17
pm:
bike for 20 miles - 1:02:21.03. Rolling hills - pretty tough.
August
16
OFF
August
15
am:
biked 6 miles to work
pm:
biked 6 miles home
August
14
OFF
August
13
am:
biked 6 miles to work.
pm:
biked 6 miles home.
August
12
am:
biked 6 miles to work.
pm:
biked 6 miles home.
August
11
am:
biked 6 miles to work.
pm:
biked 8 miles after work and finished home.
----------------------------------------------------------------
Week of August 4 - August 10: 30 Miles, runs total.
This
week was a week of trying to get my leg
better. It was really paining to the point
that I cannot run fast or push off on my right
quad. I went and brought a Cannondale bike
this week to incorporate it in my training -
really nice and very expensive bike. I
actually tried to run hard on Saturday the 9th
(6miles in 34:09.92) and it only aggravated it
and inflamed it again. Going to be just
cycle easy to keep my cardiovascular in tact for
the most part.
=================================
/////////////////////////
----------------------------------------------------------------
Week of July 28 - August 3: 61 Miles, 7 runs total.
Did
a workout leading into the R2C race with Gene
and wasn't the best day. I feel worn down
for some reason - Gene think's I just have
Nathan legs at the moment and will overcome it
once I start getting more rest :) The R2C
race was fun but grueling, with the heat and
humidity, we finished with the best overall
time, but lost more than 10 mins. as Gary went
the wrong way during our wildcard leg, but we
caught back up to some of the teams and was the
5th team on the beach overall.
=================================
August
3
DNR
August
2
am: 15
miles (approx). River To Sea
race. The race starts at the Delaware
River and ends at the Ocean in Manasquan
beach. It was very hot and humid, and
consumed much liquids and fuels, and was able to
dodge the dehydration cramps up until 10 mins
when I finished my last leg. The weirdest
cramp hit me on the inside my right quad, and
when it dissipated it left the worst feeling in
my leg as almost if it had strained it.
August
1
DNR
July
31
am: 6
miles - 39:58.16. Ran to work today. pm:
6 miles. Ran home from work.
July
30
pm: 10
miles - 1:05:38.15. Ran 30 mins in
Franklin Lakes continued and finished at home
after work.
July
29
am: 6
miles - 40:12.37. Ran to work this
morning.
pm: 11
miles. Workout: 800(2:32) to loosen up
a bit, then 3 sets of 1600(5:04), jog 200m
recovery,
800 (2:28), jog 400m. I did the opening
800 and 1set, but legs were tired, so Gene had
me improvise by doing the 1st 800 of the 1600m -
jog recover back 100m (missing 300m of the mile)
and run last 500m, jog 200m recovery & do the 800m.
2:32.92
/ 5:04.24 / 2:27.54 / 2:32(800m)-1:35.71(500m) /
2:28.46 / 2:32.31(800m)-1:33.22(500m) / 2:22.59.
July
28
pm: 7
miles - 47:08.68. Ran home from work
and added on at end.
----------------------------------------------------------------
Week of July 21 - July 27: 53 Miles, 7 runs total.
Well
not much to say for this week, same as last
except for a little less running. I am not
sure whether to press through the tiredness and
I will get over it or if I should run less and
feel better all the time? Either way the
Westfield race which was designed to be a hard
workout for the week was a disaster, getting
there literally 3 mins before race, putting
number on and starting.
=================================
July
27 am:
12 miles - NT. Ran around Pompton Lakes
for approx. 90 mins.
July
26
DNR
July
25 am:
5 miles - 32:51.23.
July
24
am: 5
miles - 34:12.25. Ran on trails today.
pm: 7
miles. Downtown
Westfield 5k - 16:09, for 5th place.
See summary for
details of race.
July
23 pm: 7
miles - 46:22.51. Ran in Pompton
lakes. July
22 am:
10 miles - 1:09:05.49. Ran in DC -
very hot and humid out this morning. July
21 pm:
7 miles - 46:19.40. Ran around
Franklin Lakes before heading down to G'town.
----------------------------------------------------------------
Week of July 14 - July 20: 59 Miles, 6 runs total.
Feeling
sluggish through most of my runs this
week. I am just going to try to stick it
out for the remainder of the season, as Philly
seems doubtful now - with only 7 weeks or so to
go. My body is not responding the way I
would like it to with the little rest I am
getting. Felt good about long run with
Gene, but had to take a day off to feel better.
=================================
July 20
am: 16
miles - 1:44:22.64. Ran along LBI Blvd
with Gene, actually felt okay today.
July 19
DNR
July 18
am: 10 miles - 1:09:27.80.
Ran up and back on LBI blvd. Drove to LBI last night, and didn't sleep
much as I was up with Marianne and Nathan most of the night. Interrupted
sleep is the worst for me as I have a hard time falling back to
sleep. But will enjoy the rest of the weekend down the beach with
family!
July 17
am: 10 miles - 1:10. Ran with
Gene out through Wycoff and back to Franklin Lakes.
July 16
pm: 10 miles. Track: 6 x
1000m (75secs/400) w/300m recovery.
(2:31) 3:07.29 / (2:31) 3:07.81 / (2:31)
3:06.71 / (2:30) 3:05.72 / (2:30) 3:06.43 / (2:27) 3:03.68
July 15
am: 7 miles - 47:24.76. Ran
Riverdale Road loop and added on.
July 14
am: 6 miles - 38:42.39. Ran
Riverdale loop.
----------------------------------------------------------------
Week of July 7 - July 13: 70 Miles, 7 runs total.
Had
a nice week of running to get back into
it. It actually kicked off last week with
Gene and then meeting Doug and the fellas on
Saturday. This was supposed to be a
distance only week, but figured a 4-mile tempo
at 5:30 pace wouldn't be to demanding in
trainers - and surprisingly felt really good
during it.
=================================
July 13
am: 9 miles - 59:12.17. Ran
around Pompton Lakes for an hour.
July 12 am:
14 miles - 1:31:00.55. Ran at Johnson
Park in New Brunswick. Met Gene there and
we ran on canal/tow path.
July 11
pm: 9 miles. 4-mile tempo
(5:30/mile) pace. w/ Gene and Mike Kairis at Ramapo HS. (5:31.64
/ 5:26.95 / 5:21.28 / 5:15.08) = 21:35.95
July 10 am:
10 miles - 1:04:35.13. Ran in Franklin
Lakes during lunch - nice and cool with a slight
drizzle.
July 9
am: 11 miles - 1:12:07.75.
Ran Breakneck hill loop abbreviated.
July 8
am: 7 miles - 43:31.21. Ran
moderate 7 miles with 2-mile pickup in the middle (5:45 / 5:36).
July 7
am:
10 miles - 1:06:22.17. Ran on the
trails, nice and easy and flat.
----------------------------------------------------------------
Week of June 30 - July 6: 40 Miles, 5 runs total.
Hopefully
can launch a nice week and get back into
it. With son being born the motivation has
shifted a bit from running to wanting to be
around him every minute of the day. I find
it so amazing that I actually played a part in
creating another human being - that I have to
parent. Well time to get the running going
again.
=================================
July 6
am: 11 miles - 1:13.03.90.
Ran Breakneck hill loop abbreviated.
July 5
am: 10 miles - 1:09:04.59. Ran with
Doug, Elliott, and Ryan out in Towaca from Doug's house. They went 16 or
so, I wasn't up to the long run, feeling pretty tired.
July 4
OFF
July 3
am: 5 miles - 34:32.15. Ran from
home nice and easy.
July 2
pm: 11 miles - 1:07:41.41. Ran with
Gene at lunch from office.
July 1
OFF
|
