| Date | Event | Location | Distance (miles) |
Time | Pace | Notes | Weight | Calories | Weekly Mileage |
| 1/1/06 | run | roads at home | 12.4 | 1:50:38 | 8:54min/mil | 2 neighborhood loops (new, extended route) | |||
| 1/2/06 | run | roads at home | 6.2 | 0:57:08 | 9:13 pace | 1 neighborhood loop, including Wellesley Inn | |||
| 1/3/06 | treadmill | home | 5 | 2% incline / 1 mile @6mph 3 miles @ 7.3mph 1 mile @ 6mph |
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| 1/4/06 | treadmill | home | 8 | 2% incline / 1 mile @6mph 6 miles @ 7.4mph 1 mile @ 6mph |
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| 1/5/06 | off | ||||||||
| 1/6/06 | off | ||||||||
| 1/7/06 | ski | ||||||||
| 31.6 | |||||||||
| 1/8/06 | run | roads at home | 6.2 | 0:56:00 | 9:02 | 1 neighborhood loop, including Wellesley Inn | |||
| 1/9/06 | treadmill | home | 10 | 2% incline / 1 mile @ 6mph 8 miles @ 7.4mph 1 mile @ 6mph tried to straighten out feet - left knee hurts (outside) hurts to walk |
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| 1/10/06 | off | knee still hurts - not as bad as yesterday | |||||||
| 1/11/06 | off | knee getting better - not able to run | |||||||
| 1/12/06 | treadmill | home | 4 | 2% incline / 1 mile @ 6mph 2 miles @ 7mph - some discomfort in knee |
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| 1/13/06 | run | roads at home | 12.4 | 1:55:00 | 9:16 | 2 neighborhood loops (new, extended route) | |||
| 1/14/06 | run | roads at home | 6.2 | 0:55:04 | 8:53 | 1 neighborhood loop, including Wellesley Inn | |||
| 38.8 | |||||||||
| 1/15/06 | tradition run | Meriden CT | 6.2 | 0:28:45 / 25:52 |
20th place up hill / jogged back down the hill / knee felt ok during run - but a sharp pain getting into car | ||||
| 1/16/06 | treadmill | home | 7 | 2% incline / 1 mile @ 6mph 1 mile @ 7.4mph 4 miles @ 7.3mph 1 mile @ 6mph - knee feels normal |
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| 1/17/06 | treadmill | home | 8 | 2% incline / 1 mile @ 6mph 2 miles @ 7.4mph 4 miles @ 7.3mph 1 mile @ 6mph |
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| 1/18/06 | treadmill | home | 5 | 2% incline / 1 mile @ 6mph 3 miles @ 7.3mph 1 mile @ 6mph |
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| 1/19/06 | off | ||||||||
| 1/20/06 | run | vermont | 3 | 20:41 | 6:53 | inside track at Vermont gym | |||
| 1/21/06 | off | ||||||||
| 29.2 | |||||||||
| 1/22/06 | run | roads at home | 12.4 | 1:43:26 | 8:20 | 2 loops around neighborhood (1st loop in 49:27 - 7:59 pace) | |||
| 1/23/06 | treadmill | home | 6 | 1% incline / 1 mile @ 6mph 4 miles @ 7.3mph 1 mile @ 6mph / slight tightness in left knee |
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| 1/24/06 | treadmill | home | 9 | 1% incline / 1 mile @ 6mph 7 miles @ 7.4mph 1 mile @ 6mph / at mile 8 - sharp pain in knee - stretched out - continued w/o further pain |
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| 1/25/06 | treadmill | home | 3.25 | 1 % / 1 mile @ 6mph 2 miles @ 7.3mph 0.25 miles @ 6mph |
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| 1/26/06 | run | roads at home | 6.2 | 0:53:53 | 8:41 | 1 loop around neighborhood | |||
| 1/27/06 | run | roads at home | 6.2 | 0:51:49 | 1 loop around neighborhood | ||||
| 1/28/06 | ski | ||||||||
| 43.05 | |||||||||
| 1/29/06 | run | roads at home | 15.2 | 2:15:13 | 8:54 | Hawleyville PO & back + 1 loop PO: 39:20 home: 01:17:40 home: 02:15:13 |
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| 1/30/06 | run | roads at home | 6.2 | 0:57:51 | 9:20 | 1 loop around neighborhood | |||
| 1/31/06 | run | roads at home | 6.2 | 0:50:12 | 8:06 | 1 loop around neighborhood | |||
| 2/1/06 | run | roads at home | 6.1 | 0:56:21 | 9:14 | 1 loop around neighborhood | |||
| 2/2/06 | run | roads at home | 6.9 | 0:50:42 | 8:19 | 0.8 w/u - c/d + 6.1 nhd loop | |||
| 2/3/06 | run | roads at home | 6.9 | 0:53:07 | 8:43 | 0.8 w/u - c/d + 6.1 nhd loop | |||
| 2/4/06 | run | roads at home | 16 | 2:25:00 | 9:04 | Home to Newtown (park) & back very difficult running 2nd half - started before lunch |
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| 63.5 | |||||||||
| 2/5/06 | run | roads at home | 6.9 | 0:54:20 | 8:55 | 0.8 w/u - c/d + 6.1 nhd loop | |||
| 2/6/06 | treadmill | home | 8 | 1% / 1 mile @ 6mph 6 miles @ 7.4mph 1 mile @ 6mph |
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| 2/7/06 | treadmill | home | 6 | 1% / 1 mile @ 6mph 4 miles @ 7.1mph 1 mile @ 6mph |
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| 2/8/06 | run | roads at home | 6.9 | 0:50:21 | 8:15 | 1 nhd loop (6.1), w/u c/d (0.8) | |||
| 2/9/06 | treadmill | home | 4 | 1 % 1 mile @ 6mph 2 miles @ 7.1 mph 1 mile @ 6mph |
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| 2/10/06 | treadmill | home | 8 | 1% 1 mile @ 6mph 6 miles @ 7.4mph 1 mile @ 6mph |
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| 2/11/06 | ski | ||||||||
| 39.8 | |||||||||
| 2/12/06 | treadmill | home | 16 | 1% 1 mile @ 6mph 14 miles @ 6.7 mph (8:57 min/mile) 1 mile @ 6mph |
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| 2/13/06 | treadmill | home | 6 | 1% / 1 mile @ 6mph 4 miles @ 7.1mph 1 mile @ 6mph |
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| 2/14/06 | treadmill | home | 10 | 1% / 1 mile @ 6mph 8 miles @ 7.4mph 1 mile @ 6mph |
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| 2/15/06 | run | roads at home | 6.9 | 0:53:24 | 1 nhd loop (6.1) + 0.8 w/u c/d | ||||
| 2/16/06 | off | ||||||||
| 2/17/06 | treadmill | home | 6 | 1% / 1 mile @ 6mph 4 miles @ 7.1mph 1 mile @ 6mph |
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| 2/18/06 | run | Roxbury | 3.5 | modified down Chalybes 2.3 + w/u c/d 1.2 15:09 / 8th place | |||||
| 48.4 | |||||||||
| 2/19/06 | run | Bethel | 18 | 2:18:16 | 8:38 | Target #1 16 miles / 2 miles w/u c/d | |||
| 2/20/06 | treadmill | home | 6 | 1% 1 mile @ 6mph 4 miles @ 7.1mph 1 mile @ 6mph |
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| 2/21/06 | treadmill | home | 10 | 1% 1 mile @ 6mph 8 miles @ 7.4mph 1 mile @ 6mph |
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| 2/22/06 | run | roads at home | 6.1 | 0:54:16 | 8:54 | 1 nbhd loop | |||
| 2/23/06 | off | ||||||||
| 2/24/06 | off | ||||||||
| 2/25/06 | off | ||||||||
| 40.1 | |||||||||
| 2/26/06 | Polar Bear Run | New Preston | 8 | 0:50:36 | 6:41 | 7.6 miles / 0.4 w/u c/d | |||
| 2/27/06 | run | roads at home | 12.2 | 1:59:49 | 9:42 | 12.2 miles | |||
| 2/28/06 | run | roads at home | 6.1 | 0:57:59 | 9:30 | 6.1 miles | |||
| 3/1/06 | treadmill | home | 7 | 1% / 1 mile @ 6mph 5 miles @ 7.4mph 1 mile @ 6mph |
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| 3/2/06 | treadmill | home | 10 | 1% / 1 mile @ 6mph 8 miles @ 7.4mph 1 mile @ 6mph |
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| 3/3/06 | treadmill | home | 7 | 1% - 1 mile @ 6mph 5 miles @ 7.1mph 1 mile @ 6mph |
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| 3/4/06 | Roxbury - 3.52 | Roxbury | 10 | race: 3.52 miles 9th place 24:00 (6:49) + 6.5 miles extra | |||||
| 60.3 | |||||||||
| 3/5/06 | WPLR Shamrock & Roll | New Haven | 9.2 | race: 5K (3.1 miles) 29th place, 19:53 PR on ceritified course!,
+ 6.1 miles @ 0:52:49 -wore new New Balance 1060s for the first time - retired old New Balance 991s |
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| 3/6/06 | run | roads at home | 6.1 | 0:54:05 | 8:52 | ||||
| 3/7/06 | run | roads at home | 12.2 | 1:50:06 | 9:01 | ||||
| 3/8/06 | run | roads at home | 10.1 | 1:19:55 | 7:55 | ||||
| 3/9/06 | run | roads at home | 10.1 | 1:29:14 | 8:50 | ||||
| 3/10/06 | run | roads at home | 10.1 | 1:35:23 | 9:26 | ||||
| 3/11/06 | (Thanksgiving Run For A Cure) | Roxbury | 13 | race: 3.0 miles 11th place + 10 miles extra | |||||
| 70.8 | |||||||||
| 3/12/06 | run | roads at home | 8.1 | 1:08:59 | 8:31 | neighborhood PM, ski AM | |||
| 3/13/06 | run | roads at home | 12.2 | 1:46:42 | 8:45 | ||||
| 3/14/06 | run | roads at home | 10.1 | 1:31:08 | 9:02 | ||||
| 3/15/06 | treadmill | home | 12 | 1:43:00 | 1% incline / 1 mile @ 6mph 10 miles @ 7.5 mph 1 mile @ 6mph tried Raspberry Hammergel - tastes good - with water @ 30 minutes - provided energy from 60 min pt to ~85 min pt |
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| 3/16/06 | treadmill | home | 10 | 1% incline / 1 mile @ 6mph 8 miles @ 7.1 mph 1 mile @ 6mph |
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| 3/17/06 | treadmill | home | 8 | 1% incline / 1 mile @ 6mph 6 miles @ 7.1 mph 1 mile @ 6mph |
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| 3/18/06 | Roxbury | Roxbury | 10 | 3.7 mile race - 12th place 25:04 (6:46 pace) 6.3 miles extra | |||||
| 70.4 | |||||||||
| 3/19/06 | run | roads at home | 17 | 2:30:40 | 8:52 | home - target - bethel - newtown - home (302) | |||
| 3/20/06 | run | roads at home | 6.1 | 0:58:35 | |||||
| 3/21/06 | run | roads at home | 10.1 | 1:26:40 | |||||
| 3/22/06 | treadmill | home | 10 | 1% incline / 1 mile @ 6mph 8 miles @ 7.1 mph 1 mile @ 6mph |
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| 3/23/06 | run | roads at home | 12.2 | 1:41:10 | 8:30 | ||||
| 3/24/06 | run | roads at home | 6.1 | 1:02:30 | |||||
| 3/25/06 | Roxbury | Roxbury | 9.9 | race: 11th place 24:16 (6:34 pace) 3.7 miles + 6.2 miles extra | |||||
| 71.4 | |||||||||
| 3/26/06 | off | skiing | |||||||
| 3/27/06 | run | roads at home | 12.2 | 1:43:00 | 8:26 | ||||
| 3/28/06 | run | roads at home | 6.1 | 0:57:12 | 9:23 | 196.5 | |||
| 3/29/06 | run | roads at home | 8.1 | 1:08:04 | 8:24 | ||||
| 3/30/06 | run | roads at home | 6.1 | 0:53:44 | 8:49 | ||||
| 3/31/06 | run | roads at home | 8.1 | 1:14:04 | 9:08 | ||||
| 4/1/06 | Roxbury | 5 | 197.5 | ||||||
| 197 | 45.6 | ||||||||
| 4/2/06 | Half Marathon | Danbury | 13.1 | 1:30:13 | 6:53 | 38th place - 10th in 30-39 AG | |||
| 4/3/06 | run | roads at home | 8.1 | 1:12:28 | 8:57 | ||||
| 4/4/06 | run | roads at home | 12.2 | 1:51:34 | 9:09 | ||||
| 4/5/06 | run | roads at home | 8.1 | 1:17:46 | 9:36 | ||||
| 4/6/06 | run | roads at home | 8.1 | 6.1 miles in 49:00 (8:02) / cooldown 2 miles in 17:39 (8:50) |
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| 4/7/06 | run | roads at home | 12.2 | 1:55:13 | 9:26 | first 6.1 miles in 55:17 (9:04) | |||
| 4/8/06 | race | Washington Depot | 4 | 5K race: 4th place: 18:05 + warmup | |||||
| 65.8 | |||||||||
| 4/9/06 | run | roads at home | 8.1 | 1:15:51 | 9:22 | Sunday morning EZ run - before trip to NY | 195 | ||
| 4/10/06 | run | roads at home | 12.2 | 1:54:13 | 9:22 | EZ run after work | 196.5 | ||
| 4/11/06 | run | roads at home | 12.2 | 1:40:13 | 8:13 | Hard run after work | 194.5 | ||
| 4/12/06 | run | roads at home | 12.2 | 1:53:44 | 9:19 | EZ run after work | 193.5 | ||
| 4/13/06 | run | roads at home | 12.2 | 1:57:00 | 9:35 | EZ run after work | 192.5 | ||
| 4/14/06 | run | roads at home | 8.1 | 1:15:00 | 9:16 | EZ run after work | |||
| 4/15/06 | race | Roxbury | 9.5 | 2.4 miles - 6th place - 15:08 (6:18) / + 7.1 extra miles - warmup, Painter Ridge | 195 | ||||
| 194.5 | 74.5 | ||||||||
| 4/16/06 | run | roads at home | 18 | 2:40:00 | 8:53 | Long Run - past Target, back roads in Bethel to Rt 302 to Rt 25 / 6 | 195.5 | ||
| 4/17/06 | run | roads at home | 8.1 | 1:13:39 | 9:05 | EZ run after work | |||
| 4/18/06 | run | roads at home | 10.1 | 1:28:26 | 8:46 | EZ run after work | 195 | ||
| 4/19/06 | run | roads at home | 6.1 | 0:46:46 | 7:40 | Tempo run after work | 195 | ||
| 4/20/06 | run | roads at home | 8.1 | 1:12:52 | 9:00 | EZ run after work | 195.5 | ||
| 4/21/06 | run | roads at home | 12.2 | 1:54:23 | 9:23 | EZ Long run on day off | 193.5 | ||
| 4/22/06 | run | Roxbury | 5 | EZ running + warmup | |||||
| 194.9 | 67.6 | ||||||||
| 4/23/06 | race | Danbury | 3.1 | 19:38 | 6:20 | Tortoise & Hare - 21st or 20th place - 3rd in 30-39 AG - PB on certified course | |||
| 4/24/06 | run | roads @ home | 12.2 | 1:54:37 | 9:24 | EZ medium long run after work | 197 | ||
| 4/25/06 | run | roads @ home | 12.2 | 1:49:55 | 9:06 | Medium long run after work | 193 | ||
| 4/26/06 | run | roads @ home | 12.2 | 1:46:00 | 8:41 | Medium long run after work | 194.5 | ||
| 4/27/06 | run | roads @ home | 10.1 | 1:32:05 | 9:07 | Medium long run after work | 194.5 | ||
| 4/28/06 | run | roads @ home | 6.1 | 0:58:33 | 9:36 | Recovery Run after work | 194 | ||
| 4/29/06 | race | Roxbury | 6 | race: 4.3: 28:20 / 6:35 pace + warmup, cooldown | 196 | ||||
| 194.8333 | 61.9 | ||||||||
| 4/30/06 | race | Kingston NY | 6.2 | 0:39:34 | 6:23 | 62nd place | |||
| 5/1/06 | run | roads @ home | 12.2 | 1:51:16 | 9:07 | Medium long run after work | 194 | ||
| 5/2/06 | run | roads @ home | 12.2 | 1:53:43 | 9:19 | Medium long run after work | 193.5 | ||
| 5/3/06 | run | roads @ home | 10.1 | 1:25:49 | 8:30 | first 6.1 miles in 49:07 (8:03) | 194.5 | ||
| 5/4/06 | off | 193 | |||||||
| 5/5/06 | run | roads @ home | 12.2 | 1:58:01 | 9:40 | EZ run | 193.5 | ||
| 5/6/06 | race | Roxbury | 5.1 | Race: 4.3 miles - 7th place 27:54 | |||||
| 193.7 | 58 | ||||||||
| 5/7/06 | run | 302 / 6 #2 | 19 | 2:57:00 | 9:19 | Long Run - difficult - water only | 194 | ||
| 5/8/06 | run | Bethel HS track | 6 | 0:48:10 | 8:02 | Marathon Training - Wk 23 day 1 weeks start on Monday from now on Recovery |
195.5 | ||
| 5/9/06 | run | Bethel HS track | 7 | Wk 23 day 2 General Aerobic + strides: 10x100m 1 mile @ 8:00 3 miles @ 7:00 2 miles: strides untimed 1 mile @ 7:45 |
193 | ||||
| 5/10/06 | run | roads @ home | 11 | 1:35:57 | 8:43 | Wk 23 day 3 - Medium Long | 193.5 | ||
| 5/11/06 | run | roads @ home | 5 | 0:47:33 | 9:31 | Wk 23 day 4 - Recovery | 194 | ||
| 5/12/06 | run | Bethel HS track | 10 | 1:15:50 | 7:35 | Wk 23 day 5 - Gen Aerobic | 192.5 | ||
| 5/13/06 | race | Roxbury | 6 | Race 3.7 miles - 7th place Wk 23 day 6 - Recovery |
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| 5/14/06 | race | Portland, ME | 15 | Wk 23 day 7 - Medium long Portland Sea Dogs 5K 18:44 - 46th, 5th AG PM: 12.2 miles 1:51:36 (9:09) |
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| 193.75 | 60 | ||||||||
| 5/15/06 | run | Bethel HS track | 6 | 0:51:32 | 8:35 | Wk 22 day 1 - Recovery |
190 | ||
| 5/16/06 | run | Bethel HS track | 8 | Wk 22 day 2 - Gen Aerobic + 10x100m strides 5 miles in 35:55 (7:11) 1.25 miles - strides 1.75 miles 13:18 (7:36) |
193.5 | ||||
| 5/17/06 | run | roads @ home | 11 | 1:42:13 | 9:17 | Wk 22 day 3 - Med long | |||
| 5/18/06 | run | roads @ home | 6.1 | 0:56:48 | 9:19 | Wk 22 day 4 - Recovery | 193 | ||
| 5/19/06 | run | roads @ home | 10.9 | Wk 22 day 5 - Gen Aerobic 10.1 miles in 1:19:31 (7:52) + warm up / cool down |
194 | ||||
| 5/20/06 | run | roads @ home | 6.1 | 0:59:23 | 9:44 | Wk 22 day 6 - Recovery | 192 | ||
| 5/21/06 | run | 302 / 25 / 6 | 16 | 2:25:53 | 9:07 | Wk 22 day 7 - Med long tired from prev day - river clean up |
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| 192.5 | 64.1 | ||||||||
| 5/22/06 | run | Bethel HS track | 6 | 0:49:41 | 8:17 | Wk 21 day 1 - Recovery | 193 | ||
| 5/23/06 | run | Bethel HS track | 9 | Wk 21 day 2 - Lactate Threshold warm up + 4.177 miles (lane 4) @ 6:55 min / mile + cool down |
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| 5/24/06 | run | roads @ home | 12.2 | 1:51:10 | 9:07 | Wk 21 day 3 - Med long | 193.5 | ||
| 5/25/06 | run | roads @ home | 6.1 | 0:58:09 | 9:32 | Wk 21 day 4 - Recovery | 192.5 | ||
| 5/26/06 | run | roads @ home | 11 | 1:39:49 | 9:04 | Wk 21 day 5 - Med long / Very humid, sweat a lot / had Kirkland orange to drink at 6 | 191.5 | ||
| 5/27/06 | race | Roxbury | 5.5 | Roxbury Mile: 8th place: 5:19 + warmup & extra running - total 5.5 miles / wk 21 day 6 - Recovery | |||||
| 5/28/06 | run | 302 / 25 / 6 | 17.5 | 2:37:14 | 8:59 | Wk 21 day 7 - Long Run / miles 3-9 ok, miles 1-2, 10-17.5 tough
carried sport bottle with mixture of Kirkland orange and water |
191 | ||
| 192.3 | 67.3 | ||||||||
| 5/29/06 | run | Bethel HS track | 9 | 1:19:03 | 8:47 | Wk 20 day 1 - Recovery - AM: 5 miles, PM: 4 miles | 190.5 | ||
| 5/30/06 | run | Bethel HS track | 8.25 | Wk 20 day 2 - General Aerobic .25 mile warmup, 5 miles in 35:48 10 x 100m w/ 100m recovery jog (1.25 miles) 1.75 miles cooldown |
192.5 | ||||
| 5/31/06 | run | roads @ home | 12.2 | 1:50:49 | 9:05 | Wk 20 day 3 Medium Long |
191.5 | ||
| 6/1/06 | run | roads @ home | 6.1 | 0:56:21 | 9:14 | Wk 20 day 4 Recovery |
192 | ||
| 6/2/06 | run | roads @ home | 11.2 | 1:41:40 | 9:05 | Wk 20 day 5 Medium Long |
191.5 | ||
| 6/3/06 | race | Roxbury | 5.6 | Wk 20 day 6 7th place: 31:20 + warmup |
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| 6/4/06 | run | Brookfield, Newtown, Pond Brook detour | 20.5 | 3:03:55 | 8:58 | Wk 20 day 7 Long Run - wrong turn / + 5.8 miles walking |
193.5 | ||
| 191.9167 | 72.85 | ||||||||
| 6/5/06 | run | Bethel HS track | 6.3 | 0:55:21 | 9:14 | Wk 19 day 1 Recovery |
191.5 | ||
| 6/6/06 | run | Bethel HS track | 7 | Wk 19 day 2 - Gen Aerobic + speed warmup, 4 miles at 7:20 pace, 10x100 strides, cooldown |
191.5 | ||||
| 6/7/06 | run | roads @ home | 12.2 | 1:43:55 | 8:31 | Wk 19 day 3 - Med Long | 193 | ||
| 6/8/06 | run | Bethel HS track | 6.46 | 49:47:00 | 7:42 | Wk 19 day 4 - Recovery | 193.5 | ||
| 6/9/06 | run | roads @ home | 10.1 | 1:22:34 | 8:11 | Wk 19 day 5 - Gen Aerobi | |||
| 6/10/06 | run | Roxbury | 6 | Wk 19 day 6 - Recovery - 4.8 miles @ 7:27 pace, warmup, cooldown | 194 | ||||
| 6/11/06 | race | Litchfield / roads @ home |
15 | Wk 19 day 7 Sun: 1pm: Litchfield Hills Road Race - 7 miles - 61st place - 46:31 (6:38 pace) - finished just behind an amazing 66 year old runner - tough hill: Gallows Lane at mile 6. 8 pm: General Aerobic - 8.2 miles (8:23 pace) |
192 | ||||
| 192.5833 | 63.06 | ||||||||
| 6/12/06 | run | roads @ home | 10.1 | Wk 18 day 1 - Recovery AM: 6.1 mi - 1:01:03 (10 min/mile) PM: 4 mi - 36:38 (9:10) |
187.5 | ||||
| 6/13/06 | run | Bethel HS track | 10 | Wk 18 Day 2 - Threshold 3 Mi. ~8:30 min/mile 4 Mi. 6:51 min/mile 3 Mi. cooldown |
190 | ||||
| 6/14/06 | run | roads @ home | 13.2 | 2:01:12 | 9:11 | Wk 18 day 3 - Med long | 187.5 | ||
| 6/15/06 | run | Danbury HS track | 6.465 | 0:53:38 | 8:18 | Wk 18 day 4 - Recovery | 189 | ||
| 6/16/06 | run | roads @ home | 11.2 | 1:38:31 | 8:47 | Wk 18 day 5 - Med long | 190 | ||
| 6/17/06 | race, run | Roxbury, roads @ home | 6.6 | Wk 18 day 6 - Recovery 2.4 miles - 28:11 (6:20) 3.6 miles untimed |
192 | ||||
| 6/18/06 | run | roads @ home | 18 | 2:50:37 | 9:30 | Wk 18 day 7 - Long 90 deg F, hills |
193 | ||
| 189.8571 | 75.565 | ||||||||
| 6/19/06 | run | roads @ home | 10.1 | Wk 17 day 1 - Recovery AM: 6.1 mi in 1:02:33 (10:15 pace) PM: 4 mi in 36:06 3 (9:00 pace) |
189.5 | ||||
| 6/20/06 | run | Bethel HS track | 10 | Wk 17 day 2 - GA + speed 8 mi in 1:03:55 (7:59 pace) 2mi: 10 x 100m strides + cooldown |
189 | ||||
| 6/21/06 | run | roads @ home | 13.2 | 1:51:55 | 8:29 | Wk 17 day 3 - Med Long splits: 1 - 8:29 2 - 16:32 3 - 24:57 |
193 | ||
| 6/22/06 | run | roads @ home | 6.1 | 1:01:52 | 10:08 | Wk 17 day 4 - Recovery needed a very slow run |
190.5 | ||
| 6/23/06 | run | roads @ home | 12.2 | 1:48:26 | 8:53 | Wk 17 day 5 - Med long splits: 1 - 8:39 2 - 16:50 3 - 25:19 |
190.5 | ||
| 6/24/06 | run | Roxbury, BHS track | 6.1 | Wk 17 day 6 - Recovery including track 2.5 miles in 21:34 (8:38 pace) |
190.5 | ||||
| 6/25/06 | race | Fairfield, CT | 13.1 | 1:27:41 | 6:42 | Wk 17 day 7 (scheduled Long Run - ran Fairfield Half Marathon, instead) 39th Overall, 9th in 30-39 AG | 193 | ||
| 190.8571 | 70.8 | ||||||||
| 6/26/06 | run | BHS track | 10 | Wk 16, day 1 - Recovery AM - 6 miles 56:10 (9:21) PM - 4 miles 39:00 (9:45) |
189 | ||||
| 6/27/06 | run | BHS track | 10 | Wk 16 day 2 - Gen Aer. + speed 8 miles @ 7:30 2 miles: 10 x 100m + cooldown |
192 | ||||
| 6/28/06 | run | roads @ home | 14.2 | 2:05:25 | 8:50 | Wk 16, day 3 - Med Long 1 - 8:13 2 - 8:09 3 - 8:27 Avalon - 8:37 7 - 8:38 8 - 8:23 9 - 8:55 Avalon - 8:55 13 - 8:27 14 - 8:35 |
186 | ||
| 6/29/06 | run | roads @ home | 6.1 | 1:00:46 | 9:58 | Wk 16, day 4 - Recovery 1 - 10:01 2 - 9:28 3 - 9:44 |
186 | ||
| 6/30/06 | run | roads @ home | 12.2 | 1:50:06 | 9:01 | Wk 16, day 5 - Med Long 1 - 9:09 2 - 8:27 3 - 8:36 7 - 8:30 8 - 8:20 9 - 8:43 |
189 | ||
| 7/1/06 | race, run | Roxbury | 4.3 | Wk 16, day 6 - Recovery 3.55 mi race in 22:42 |
190.5 | ||||
| 7/2/06 | race, run | Frye Island | 25 | Wk 16, day 7 - Long Run AM: Race - 5 miles - 32:00 - Won 1st place Overall (6:24) 1 - 5:51 2 - 6:12 3 - 6:25 4 - 6:52 5 - 6:39 PM: Long Run - 20 miles in 2:49:01 (8:27) 1 - 7:49 2 - 8:07 3 - 8:16 4 - 8:30 5 - 8:25 6 - 8:00 7 - 8:01 8 - 8:24 9 - 8:47 10 - 8:47 11 - 8:13 12 - 8:14 13 - 8:15 14 - 8:41 15 - 8:35 16 - 8:46 17 - 8:16 18 - 8:36 19 - 9:01 20 - 9:01 |
|||||
| 188.75 | 81.8 | ||||||||
| 7/3/06 | run | Frye Island | 10 | Wk 15 - day 1 AM - 7 mi 1:08:15 (9:45) PM - 4 mi 0:42:22 (10:35) |
|||||
| 7/4/06 | run | DHS Track | 10 | Wk 15 - day 2 Threshold 4 mi in 32:57 (8:14) 5 mi 0:34:07 (6:49) 1 mi 0:9:09 |
|||||
| 7/5/06 | run | roads @ home | 14.2 | 2:06:02 | 8:53 | Wk 15 - day 3 med long 1st 6.1 - 0:53:48 (8:49) Avalon 2nd time 8:06 at 12.2 mi, 1:48:45 (8:55) |
187.5 | ||
| 7/6/06 | run | BHS track, roads @ home | 10.5 | Wk 15 - Day 4 Recovery AM - BHS track 6 mi - 52:32 (8:45) PM - home 4.5 mi - 40:46 (9:04) |
190 | ||||
| 7/7/06 | run | roads @ home | 13.2 | 2:00:43 | 9:09 | Wk 15 - Day 5 Med long 1st 6.1 mi - 0:55:21 Avalon mi - 8:58, 9:09 |
188.5 | ||
| 7/8/06 | run | Roxbury | 7 | Wk 15 - Day 6 2 miles - slow 5 miles: race - 0:32:57 (6:35) |
190 | ||||
| 7/9/06 | run | roads @ home | 21 | 3:10:07 | 9:03 | Wk 15 - Day 7 1st 5 mi 44:46 (8:57) 1st 13 mi 1:57:49 (9:04) |
189 | ||
| 189 | 85.9 | ||||||||
| 7/10/06 | run | BHS track, roads @ home | 10 | Wk 14 - Day 1 Recovery AM - BHS track - 6 mi in 0:55:00 (9:10) PM - roads @ home - 4 mi in 0:35:22 (8:50) |
189.5 | ||||
| 7/11/06 | run | DHS track | 9 | Wk 14 - Day 2 GA + speed 6 miles in 45:19 (7:33) 10x100m + c/d 25:23 |
190 | ||||
| 7/12/06 | run | roads @ home | 12.2 | 1:47:49 | 8:50 | Wk 14 - Day 3 Med long m1 - 9:09, m2 - 8:45, m3 - 8:52, Avalon 1 - 8:37, m7 - 8:25, m8 - 8:16, m9 - 8:27, Avalon 2 - 8:25 |
188 | ||
| 7/13/06 | run | roads @ home | 6.1 | 1:02:54 | 10:19 | Wk 14 - Day 4 Recovery | 189 | ||
| 7/14/06 | run | Winthrop ME | 11 | 1:36:36 | 8:47 | Wk 14 - Day 5 Med Lon | |||
| 7/15/06 | run | Steuben ME | 7 | 1:02:07 | 8:52 | Wk 14 - Day 6 Recovery | |||
| 7/16/06 | run | Steuben ME | 15 | 2:10:30 | 8:42 | Wk 14 - Day 7 Med Long 1st section: 3.5 - 30:04 (8:35) 2nd section: 4 - 34:56 (8:44) 3rd section: 4 - 35:28 (8:52) 4th section: 3.5 - 30:02 (8:35) |
|||
| 189.125 | 70.3 | ||||||||
| 7/17/06 | hiking | Baxter State Park, ME | 11 | 8:00:00 | Wk 13 - Day 1 Start at Roaring Brook Campground, to Chimney Pond to Baxter Peak to Chimney Pond to Roaring Brook ~ 5000 feet climb |
||||
| 7/18/06 | run | Houlton, ME | 10 | 1:20:13 | 8:01 | Wk 13 - Day 2 Houlton, Threshold 5 miles w/u, 5 miles half mar pace planned 9:01, 8:49, 7:52, 9:35, 7:48, 7:21, 7:58, 7:24, 7:05, 7:21 slower than planned - legs still tired from hike up & down Katahdin |
|||
| 7/19/06 | run | Frye Island | 14 | 1:57:36 | 8:24 | Wk 13 - Day 3 Frye Island Med Long 1st 3.5 - 28:43, 2nd - 29:28, 3rd - 29:12, 4th - 30:03 |
|||
| 7/20/06 | run | Frye Island, ME, roads @ home | 10 | Wk 13 - Day 4 Recovery AM - Frye Island - 7 Miles - 1:08:53 (9:50) PM - Roads @ home - 3 miles - 0:26:03 (8:41) |
|||||
| 7/21/06 | run | roads @ home | 13.2 | 1:56:00 | 8:38 | Wk 13 - Day 5 Med long m1 - 8:41, m2 - 8:20, m3 - 8:35, Avalon1 - 8:36, m7 - 8:40, m8 - 8:31, m9 - 8:46, Avalon2 - 8:47, last mile 7:54 |
188 | ||
| 7/22/06 | run | Roxbury, DHS Track | 8.6 | Wk 13 - Day 6 GA + speed AM - 5.6 including 4.8 mi race @ 6:31 PM - 3 mi including 1 mi @ 8:19, 2 mi (10x100m + c/d) @ 8:05 |
187.5 | ||||
| 7/23/06 | run | roads @ home | 20 | 2:53:10 | 8:40 | Wk 13 - Day 7 Long Run out & back - out 1:24:35, back 1:28:34 |
189 | ||
| 188.1667 | 86.8 | ||||||||
| 7/24/06 | run | roads @ home, BHS track | 10.1 | Wk 12 - Day 1 Recovery AM - 6.1 miles in 1:00:38 (9:56) 1 - 9:53, 2 - 9:17, 3 - 9:34, Avalon - 9:46 PM - BHS 4 miles in 32:35 (8:09) best lap: 2:00, Avg lap: 2:02 |
187.5 | ||||
| 7/25/06 | run | BHS track | 10 | Wk 12 - Day 2 VO2 Max 3 miles w/u in 26:56 (8:59) 6 miles - 8x800m @ 5k target pace + 400m jog - Actual paces - 1 - 6:24, 2 - 6:18, 3 - 6:16, 4 - 6:16, 5 - 6:20, 6 - 6:10, 7 - 6:14, 8 - 6:22 1 mile c/d - 7:48 |
189.5 | ||||
| 7/26/06 | run | roads @ home | 15.5 | 2:15:10 | 8:43 | Wk 12 - Day 3 Med long 1 - 9:20, 2 - 8:26, 3 - 8:48, Av1 - 9:04, 1st 6.1 - 55:47, 7 - 8:45, 8 - 8:50, 9 - 8:30, Av2 - 8:12, 1st 12.2 - 1:48:19, 13 - 8:17, 14 - 7:54 1st 6.1 pace: 9:09 1st 12.2 pace: 8:53 |
187.5 | ||
| 7/27/06 | run | DHS Track, roads @ home | 10 | Wk 12 - Day 4 Recovery AM - DHS 6 miles in 53:35 (8:56) 1 - 9:10, 2 - 8:58, 3 - 9:02, 4 - 8:53, 5 - 8:46, 6 - 8:46 PM - home 4 miles in 32:56 (8:14) 1 - 8:57, 2 - 8:05, 3 - 7:57, 4 - 8:16 |
187 | ||||
| 7/28/06 | run | roads @ home | 17.2 | Wk 12 - Day 5 Med Long / Recovery AM - home 13.2 miles in 1:51:31 (8:27) 1 - 8:27, 2 - 8:11, 3 - 8:30, Av1 - 8:34, 7 - 8:10, 8 - 7:54, 9 - 8:10, Av2 - 7:57, 13 - 7:39 PM - Recovery - home - 4 miles in 35:26 1 - 8:59, 2 - 8:36, 3 - 9:00, 4 - 8:52 Avg - 8:52 |
185.5 | ||||
| 7/29/06 | run | BHS track | 9 | Wk 12 - Day 6 GA + speed 7 miles in 52:20 (7:29) 2 miles including 10x100m strides, cooldown in 15:45 (7:53) |
185 | ||||
| 7/30/06 | run | roads @ home | 22 | 3:09:23 | 8:37 | Wk 12 - Day 7 Long Run out & back - out (11 mi) 1:34:43 back (11 mi) 1:34:40 |
186 | ||
| 186.8571 | 93.8 | ||||||||
| 7/31/06 | run | DHS track, roads @ home | 10 | Wk 11 - Day 1 Recovery DHS track - 6mi in 53:23 (8:52) 1 - 9:27, 2 - 9:12, 3 - 8:56, 4 - 8:38, 5 - 8:30, 6 - 8:49 PM - home - 4 mi in 36:11 (9:03) 1 - 9:16, 2 - 8:49, 3 - 9:16, 4 - 8:51 |
185.5 | ||||
| 8/1/06 | run | DHS track, BHS track | 10 | Wk 11 - Day 2 Recovery AM - DHS Track - 6mi in 56:44 (9:27) 1 - 9:48, 2 - 9:42, 3 - 9:38, 4 - 9:35, 5 - 9:14, 6 - 8:46 PM - BHS track - 4 mi untimed |
187.5 | ||||
| 8/2/06 | run | roads @ home | 15.5 | 2:16:47 | 8:49 | Wk 11 - Day 3 Med long 1 - 9:07, 2 - 8:33, 3 - 8:59, 1st 6.1 - 55:21, 7 - 8:28, 8 - 8:04, 9 - 8:31, Av2 - 8:57, 1st 12.2 - 1:48:44, 13 - 8:34, 14 - 8:26 |
186.5 | ||
| 8/3/06 | run | DHS track, BHS track | 10 | Wk 11 - Day 4 Recovery AM - DHS track - 6mi in 52:51 (8:49) PM - BHS track - 4mi in 34:06 (8:32) pouring rain / thunderstorm |
|||||
| 8/4/06 | run | DHS track, BHS track |
16 | Wk 11 - Day 5 - Threshold, Recovery AM - DHS track - 12mi - 5 w/u + 6mi in 42:08 (7:01) (best lap 1:39, avg lap 1:45) PM - BHS track - 4mi in 33:29 (8:22) best lap 2:02, avg lap 2:06 |
187 | ||||
| 8/5/06 | run | Roxbury | 8 | Wk 11 - Day 6 8mi including 6.4mi race in 43:05 (6:44) - 3rd place |
187.5 | ||||
| 8/6/06 | run | roads @ home | 18.26 | 2:39:45 | 8:45 | Wk 11 - Day 7 - Long Run Sunny - not hot, not humid took only water during run |
186.5 | ||
| 186.75 | 87.76 | ||||||||
| 8/7/06 | run | DHS track, roads @ home | 10 | Wk 10 - Day 1 - Recovery AM - DHS track 6mi in 55:32 (9:15) 1 - 9:38, 2 - 9:14, 3 - 9:15, 4 - 9:19, 5 - 9:13, 6 - 8:53 PM - home - 4mi in 35:25 (8:51) 1 - 9:03, 2 - 8:30, 3 - 9:06, 4 - 8:46 |
189 | ||||
| 8/8/06 | run | DHS track, roads @ home | 10 | Wk 10 - Day 2 - Recovery AM - DHS track 6mi in 55:32 (9:15) 1 - 9:32, 2 - 9:24, 3 - 9:16, 4 - 9:12, 5 - 9:08, 6 - 9:01 PM - home 4mi in 35:08 (8:47) 1 - 8:58, 2 - 8:38, 3 - 9:02, 4 - 8:30 |
190.5 | ||||
| 8/9/06 | run | roads @ home | 15.4 | 2:15:00 | 8:46 | Wk 10 - Day 3 - Med Long 1 - 9:15, 2 - 8:25, 3 - 8:57, Av1 - 8:58, 7 - 8:33, 8 - 8:25, 9 - 8:39, Av2 - 8:41, 13 - 8:16, 14 - 8:19 |
189 | ||
| 8/10/06 | run | DHS track, BHS track | 10 | Wk 10 - Day 4 - Recovery AM - DHS track 6mi in 55:12 (9:12) 1 - 9:22, 2 - 9:09, 3 - 9:09, 4 - 9:05, 5 - 9:12, 6 - 9:16 PM - BHS track 4mi in 32:58 (8:15) |
188 | ||||
| 8/11/06 | run | home, BHS track | 17.2 | Wk 10 - Day 5 - Med Long / Rec 2 PM - home - 13.2 mi in 1:47:10 (8:07) 1 - 7:30, 2 - 7:16, 3 - 7:50, Av1 - 7:55, 7 - 8:02, 8 - 7:59, 9 - 8:22, Av2 - 8:17, 13 - 7:32 8 PM - BHS track - Recovery 4 mi in 32:08 (8:02) 1 - 7:46, 2 - 7:59, 3 - 8:02, 4 - 8:20 |
189 | ||||
| 8/12/06 | run | Roxbury, CT | 8.8 | Wk 10 - Day 6 Race - 4.5mi in 28:37 (6:22) |
187 | ||||
| 8/13/06 | run | DHS track | 17 | Wk 10 - Day 7 - Marathon Specific w/u - 5mi + 12mi @ MP 1 - 8:01, 2 - 7:57, 3 - 7:57, 4 - 8:03, 5 - 8:12, 6 - 7:25, 7 - 7:28, 8 - 7:27, 9 - 7:23, 10 - 7:29, 11 - 7:23, 12 - 7:27, 13 - 7:23, 14 - 7:30, 15 - 7:29, 16 - 7:26, 17 - 7:21 5mi w/u in 40:11 (8:02 pace) 12mi MP in 1:29:11 (7:26 pace) |
186 | ||||
| 188.3571 | 88.4 | ||||||||
| 8/14/06 | run | DHS track / BHS track | 10 | Wk 9 - Day 1 - Recovery AM - DHS 6mi in 54:29 (9:05) 1 - 9:13, 2 - 9:15, 3 - 9:17, 4 - 9:01, 5 - 8:59, 6 - 8:46 PM - BHS 4mi in 32:12 (8:03) |
186 | ||||
| 8/15/06 | run | DHS track / BHS track | 10 | Wk 9 - Day 2 - Recovery AM - DHS 6mi in 55:44 (9:17) PM - BHS 4mi in 32:21 (8:05) |
187.5 | ||||
| 8/16/06 | run | DHS track | 9.5 | Wk 9 - Day 3 - VO2 Max 5mi w/u in 45:33 600m intervals: 1 - 2:19, 2 - 2:15, 3 - 2:17, 4 - 2:14, 5 - 2:16, 6 - 2:19, 7 - 2:10, (avg. 2:15.7 time / avg. 6:02 mi/min pace) 200m jog in 90s between each 1 mi c/d in 8:20 |
189 | ||||
| 8/17/06 | run | DHS track / BHS track | 10 | Wk 9 - Day 4 - Recovery AM - DHS 6mi in 56:48 (9:28) PM - BHS 4mi in 32:24 (8:06) |
187 | ||||
| 8/18/06 | run | roads @ home | 11.2 | 1:38:05 | 8:45 | Wk 9 - Day 5 - Recovery 11.2mi in 1:38:05 (8:45) 1 - 8:47, 2 - 8:20, 3 - 8:32, Av - 8:28, 7 - 8:20, 8 - 8:10, 9 - 8:48 |
186.5 | ||
| 8/19/06 | run | Roxbury | 9 | Wk 9 - Day 6 Race - 6.7mi in 43:28 (6:29) 1 - 6:13, 2 - 6:35, 3 - 7:32, 4 - 6:35, 5,6 - 12:13, (6.7) - 4:20 w/u, 10x100m strides |
188 | ||||
| 8/20/06 | run | roads @ home | 16 | 2:29:02 | 9:19 | Wk 9 - Day 7 - Med Long 1,2 - 17:03, 3 - 9:14, 4 - 9:11, 5 - 7:32, 6 - 8:53, 7,8 - 18:35, 9,10 - 17:59, 11 - 10:37, 12,13 - 18:27, 14 - 11:11, 15,16 - 20:19 |
187.5 | ||
| 187.3571 | 75.7 | ||||||||
| 8/21/06 | run | DHS track / BHS track | 10 | Wk 8 - Day 1 - Recovery AM - 6mi in 57:04 (9:31) PM - 4mi in 31:29 (7:52) |
186.5 | ||||
| 8/22/06 | run | DHS track / BHS track | 10 | Wk 8 - Day 2 - Recovery AM - 6mi in 51:21 (8:34) PM - 4mi in 31:35 (7:54) |
187 | ||||
| 8/23/06 | run | DHS track / BHS track | 16 | Wk 8 - Day 3 - Threshold / Recovery AM - 4mi w/u in 36:33 (9:08) 7mi threshold in 47:44 (6:49) 1mi c/d in 8:48 PM - 4mi in 31:49 (7:57) |
187.5 | ||||
| 8/24/06 | run | DHS track / BHS track | 10 | Wk 8 - Day 4 AM - 6mi in 58:49 (9:48) PM - 4mi in 31:49 (7:57) |
189 | ||||
| 8/25/06 | run | roads @ home | 15.2 | 2:08:44 | 8:28 | Wk 8 - Day 5 - Med Long 1 - 8:34, 2 - 8:09, 3 - 8:23, Av1 - 8:18, 7 - 8:01, 8 - 8:06, 9 - 8:25, Av2 - 8:38, 13 - 8:01, 14 - 7:53, 15 - 8:15 |
188 | ||
| 8/26/06 | run | Roxbury | 9 | Wk 8 - Day 6 Race - 8.2 miles in 57:42 (7:02) - 10th place + w/u 1 - 6:34, 2 - 6:44, 3 - 7:24, 4 - 7:03, 5 - 6:48, 6 - 7:57, 7 - 6:49, 8 - 6:55, 8.2 - 1:42 |
187.5 | ||||
| 8/27/06 | run | roads @ home | 24 | 3:41:24 | 9:14 | Wk 8 - Day 7 - Long Run rain / overcast / 62 degrees / hills |
189 | ||
| 187.7857 | 94.2 | ||||||||
| 8/28/06 | run | DHS track / BHS track | 10 | Wk 7 - Day 1 - Recovery AM - DHS - 6mi in 58:14 (9:42) PM - BHS - 4mi in 33:10 (8:18) |
187.5 | ||||
| 8/29/06 | run | DHS track | 9 | Wk 7 - Day 2 - VO2 Max (AM) w/u 3mi in 27:53 (9:18) 2.5mi, inc. 5x600m 5k pace - 1 - 2:16, 2 - 2:16, 3 - 2:13, 4 - 2:19, 5 - 2:19 c/d - 0.5mi untimed, 3 mi in 26:15 (8:45) |
186.5 | ||||
| 8/30/06 | run | roads @ home | 20.5 | Wk 7 - Day 3 - Med long / recovery AM - 15.4 mi in 2:09:46 (8:26) 1- 7:52, 2- 7:34, 3- 8:14, Av1 - 8:01, (6.1) 50:01, 7 - 8:01, 8 - 8:12, 9 - 8:25, Av2 - 8:32, (12.2) 1:42:21, 13 - 8:18, 14 - 8:13, 15 - 8:41 PM - 5.1 mi in 46:31 (9:07) |
186.5 | ||||
| 8/31/06 | run | DHS track / BHS track | 10 | Wk 7 - Day 4 - Recovery AM - DHS - 6mi - 4mi w/u + 10 x 100m + c/d PM - BHS - 4mi in 33:26 (8:22) |
187 | ||||
| 9/1/06 | run | DHS track / BHS track | 10 | Wk 7 - Day 5 - Recovery AM - DHS - 6mi in 55:55 (9:19) PM - BHS - 4mi in 33:48 (8:27) |
188 | ||||
| 9/2/06 | run | Roxbury | 12.9 | Wk 7 - Day 6 - Race / Med Long 3.7 mi race in 23:37 (6:23) 4th place 8.4 mi in 1:14:58 (8:55) |
186.5 | ||||
| 9/3/06 | run | BHS track | 10 | Wk 7 - Day 7 - Recovery AM - BHS - 6mi in 51:54 (8:39) PM - BHS - 4mi in 33:47 (8:27) |
187 | ||||
| 187 | 82.4 | ||||||||
| 9/4/06 | run | New Haven | 13 | Wk 6 - Day 1 - Race New Haven Road Race (20K) (+w/u) 174th place, time - 1:20:34, pace - 6:29 |
189 | ||||
| 9/5/06 | run | DHS track / BHS track | 10 | Wk 6 - Day 2 - Recovery AM - DHS - 6mi in 55:59 (9:20) PM - BHS - 4mi in 34:56 (8:44) |
187.5 | ||||
| 9/6/06 | run | DHS track / BHS track | 12 | Wk 6 - Day 3 - VO2 max AM - DHS - 8mi, inc. 5x1000m @ 5k race pace (w/ 2:00 jogs between) 1 - 4:00, 2 - 3:53, 3 - 3:50, 4 - 3:55, 5 - 3:56 PM - BHS - 4mi. In 29:08 (7:17) |
188 | ||||
| 9/7/06 | run | DHS track / BHS track | 10 | Wk 6 - Day 4 - Recovery AM - DHS - 6mi in 55:15 (9:13) PM - BHS - 4mi in 32:59 (8:15) |
185.5 | ||||
| 9/8/06 | run | home / BHS track | 16.2 | AM - home - 12.2mi in 1:41:44 (8:20) 1 - 8:07, 2 - 8:00, 3 -
8:12, Av1 - 8:14, (1st 6.1 - 51:39), 7 - 8:01, 8 - 7:48, 9 - 8:00, Av2 -
8:12 PM - BHS - 4mi in 34:16 (8:34) |
184 | ||||
| 9/9/06 | run | Roxbury / BHS track | 8.2 | AM - 3.2mi, inc. 2.4mi race - 4th place - 14:58 (6:14
pace) PM - BHS - 5mi, inc. 6x100m strides 3mi in 23:52 (7:57) + 6x100m w/ 100m jogs between + c/d |
184.5 | ||||
| 9/10/06 | run | Newtown, Redding | 20 | 2:38:58 | 7:57 | 20 mile run with group (4 others running) - Faster pace than usual - there were some hills, but the route was not as hilly as most of my long runs have been / easier to keep pace with someone else than alone. | 184.5 | ||
| 186.1429 | 89.4 | ||||||||
| 9/11/06 | run | DHS track / home | 10 | AM - DHS - 6mi in 56:03 (9:21) PM - home - 4mi in 33:49 (8:27) |
186.5 | ||||
| 9/12/06 | run | DHS track | 9 | 9 miles, inc. 4mi w/u in 37:24 (9:21) 5x600m - 1 - 2:14, 2 - 2:12, 3 - 2:11, 4 - 2:14, 5 - 2:15 / 90 sec jog between (2.5mi) 2.5mi c/d in 22:09 (8:52) |
187.5 | ||||
| 9/13/06 | run | home / BHS track | 20.2 | AM - home - 14.2mi in 2:07:14 (8:58) PM - BHS - 6mi in 32:25 (8:06) |
183 | ||||
| 9/14/06 | run | DHS / King of the Hill | 9.5 | AM - DHS - 6mi w/ 10x100m strides in 55:06 (9:11) PM - King of the Hill 5K Race - 5th place, 2nd AG - 18:20 (5:54) |
188.5 | ||||
| 9/15/06 | run | DHS | 6 | 6mi in 55:17 (9:13) | 185.5 | ||||
| 9/16/06 | run | Roxbury / home | 10.4 | AM - 0.8mi w/u, Roxbury Race - 3.5mi in 21:54 (6:13 overall
pace) 2nd place, 1 - 6:04, 2 - 5:50, 3 - 6:20 PM - home - 6.1 mi in 55:24 (9:05) |
185.5 | ||||
| 9/17/06 | run | Southbury / BHS track | 12.7 | AM - 0.5mi w/u, Southbury Fall Classic 10K race - 11th place -
39:23 (6:21) - 1st 4 miles @ 6:35
pace, mi 5 (6:23), mi 6 (5:37) PM - BHS - 6mi in 52:17 (8:43) |
185 | ||||
| 185.9286 | 77.8 | ||||||||
| 9/18/06 | run | DHS / home | 10 | AM - DHS - 6mi in 56:27 (9:25) PM - home - 4mi in 34:51 (8:43) |
185.5 | ||||
| 9/19/06 | run | DHS / home | 10 | AM - DHS - 6mi in 55:46 (9:18) PM - home - 4min in 35:55 (8:59) |
184.5 | ||||
| 9/20/06 | run | DHS | 12 | 4mi w/u in 35:32 (8:53) 6mi - 6x1200m w/ 400m jog - 4:37, 4:32, 4:32, 4:35, 4:36, 4:40 2mi c/d in 17:37 (8:49) |
186 | ||||
| 9/21/06 | run | home / BHS | 19.2 | AM - home - 15.2mi in 2:13:06 (8:45) 1 - 9:04, 2 - 8:38, 3 -
8:59, av1 - 8:46, 7 - 8:46, 8 - 8:54, 9 - 8:24, Av2 - 8:31, 13 - 8:24, 14 -
7:49, 15 - 7:51 PM - BHS - 4mi untimed |
186.5 | ||||
| 9/22/06 | run | DHS track | 8 | 1:05:21 | 8:10 | 8mi General Aer. w/ 10x100m strides | 185.5 | ||
| 9/23/06 | run | Frye Island | 10 | AM - 6mi in 54:13 (9:02) PM - 4mi in 34:37 (8:39) |
|||||
| 9/24/06 | run | Frye Island | 22 | 3:06:06 | 8:28 | 7:00 AM / long run w/ water, Kirkland sport drink, sharkies, powerbar chocolate gel / tired legs for last 8 miles | |||
| 185.6 | 91.2 | ||||||||
| 9/25/06 | run | DHS / home | 10 | AM - 6mi in 54:31 (9:05) PM - 4mi in 33:58 (8:30) |
188 | ||||
| 9/26/06 | run | DHS | 9 | 4mi w/u in 35:20, 5x600m w/ 200m jog - 2:12, 2:13, 2:10, 2:13, 2:13 (target 2:13), c/d in 2.5mi in 22:04 | 187 | ||||
| 9/27/06 | run | home | 14.2 | 2:03:30 | 8:42 | 1 - 8:44, 2 - 8:00, 3 - 8:22, Av1 - 8:29, 7 - 8:46, 8 - 8:30, 9 - 8:43, Av2 - 8:54, 13 - 8:31, 14 - 7:40 | 186 | ||
| 9/28/06 | run | DHS / home | 10 | AM - 6mi in 55:25 (9:14) PM - 4mi in 32:25 (8:06) |
187 | ||||
| 9/29/06 | run | DHS | 6 | 54:31:00 | 9:05 | 6mi w/ 6x100m strides | 186 | ||
| 9/30/06 | run | Roxbury / home | 10.1 | AM - Roxbury - 1 mile race - 5:15, 3 miles w/u, c/d
untimed PM - home - 6.1mi in 45:32 (7:28) 1 - 7:10, 2 - 6:54, 3 - 7:27, Av - 7:32 |
186 | ||||
| 10/1/06 | run | home | 20 | 2:42:57 | 8:09 | long run - Brookfield - Long Meadow Hill Rd - 2 - 16:39, 3 -
8:33, 4 - 8:35, 5 - 9:13, 6,7,8 - 23:54, 9 - 8:16, 10 - 7:24, 11 - 7:01, 12 -
8:36, 13,14,15 - 33:29, 16 - 8:23, 17 - 8:20, 18 - 8:40, 19,20 - 15:54 comfortable run, in rain, sports drink, 1 PowerBar Gel at 1 hour |
187 | ||
| 186.7143 | 79.3 | ||||||||
| 10/2/06 | run | DHS / home | 10.2 | AM - DHS track - 6mi in 53:42 (8:57) PM - home - 4.2mi in 35:38 (8:29) |
187 | ||||
| 10/3/06 | run | DHS | 10 | 1:20:33 | 8:03 | DHS track - Gen Aer. w/ 10x100m strides 8:54, 8:03, 7:49, 7:49, 7:50, 7:56, 8:04, 8:28, 8:16, 7:23 |
187.5 | ||
| 10/4/06 | run | home | 14.2 | 2:03:33 | 8:42 | 187.5 | |||
| 10/5/06 | run | DHS | 7 | 0:59:40 | 8:31 | 7mi w/ 6x100m strides | 187 | ||
| 10/6/06 | run | home | 6.1 | 0:52:19 | 8:35 | 185 | |||
| 10/7/06 | run | Roxbury / home | 11.9 | AM - Roxbury - 0.8mi w/u, 5mi race in 31:00 (6:12) PM - home - 6.1mi in 44:14 (7:15) 1- 7:08, 2- 6:54, 3 - 7:29, Av 7:12 |
187 | ||||
| 10/8/06 | run | home | 17 | 2:11:50 | 7:45 | Last long run before Mystic Country - felt strong until the last 3 miles. Brought only water with me this time. 42 degrees F and foggy when starting out at 8:40. The fog burned off quickly, and it turned out to be a clear sky, sunny day. Hat and gloves were still not too warm, though. | 187 | ||
| 186.8571 | 76.4 | ||||||||
| 10/9/06 | run | DHS | 6 | 51:48:00 | 8:38 | 187.5 | |||
| 10/10/06 | run | DHS | 9 | 1:10:42 | 7:51 | Gen. Aer. w/ 8x100m strides | 186.5 | ||
| 10/11/06 | run | DHS | 6 | 0:52:16 | 8:43 | Recovery Run (AM) | 187.5 | ||
| 10/12/06 | run | DHS | 9 | 4mi in 32:38 (8:10), 5mi in 35:53, inc. 3x1600m / 1 - 6:02, 2 - 6:01, 3 - 6:05 (Avg 7:11 pace for 5mi) | 187.5 | ||||
| 10/13/06 | DHS | 6 | 0:51:43 | 8:37 | Recovery Run (AM) | 187 | |||
| 10/14/06 | run | Roxbury | 8.6 | Race 4.3mi in 26:58 (6:16) + 4.3 w/u, c/d | 188 | ||||
| 10/15/06 | run | Home | 14.2 | 1:50:43 | 7:48 | Medium long run 9:00 AM | 187 | ||
| 187.2857 | 58.8 | ||||||||
| 10/16/06 | run | DHS | 6 | 0:53:50 | 8:58 | Recovery Run (AM) | 188.5 | ||
| 10/17/06 | run | Home | 5.7 | 0:49:20 | 8:39 | Recovery Run (PM) 1 - 8:48, 2 - 8:34, 3 - 9:02, Av - 9:00 | 189 | ||
| 10/18/06 | run | BHS track | 8 | 0:59:15 | 7:24 | MP + gen. Aerobic 1 - 7:23, 2 - 7:35, 3 - 7:39, 4 - 6:56, 5 - 6:58, 6 - 7:33, 7 - 7:32, 8 - 7:39 | 190.5 | ||
| 10/19/06 | run | Home | 6.1 | 0:55:52 | 9:10 | Recovery Run (PM) 1 - 8:33, 2 - 8:38, 3 - 9:03, Av - 9:23 | 189 | ||
| 10/20/06 | run | Home | 5.1 | 0:46:27 | 9:06 | Recovery Run (AM) 1 - 8:41, 2 - 8:36, 3 - 8:56 | 188 | ||
| 10/21/06 | run | DHS | 4 | 0:36:36 | 9:09 | Recovery Run (AM) | 190.5 | ||
| 10/22/06 | marathon | East Lyme, CT | 26.2 | 3:00:40 | 6:54 | Mystic Country Marathon (goal race) | |||
| 189.25 | 61.1 | ||||||||
| (34.9 pre-marathon) | |||||||||
| 10/23/06 | off | 188 | |||||||
| 10/24/06 | off | 187.5 | |||||||
| 10/25/06 | run | Home | 4 | 0:35:29 | 8:52 | 187 | |||
| 10/26/06 | off | 188 | |||||||
| 10/27/06 | run | Home | 6.1 | 0:54:17 | 8:54 | 1 - 8:25, 2 - 8:27, 3 - 8:53, Av - 8:50 | 189 | ||
| 10/28/06 | run | Roxbury | 4.4 | race - 3.95 mile jeep trail - 1st place in the rain - 25:32 / + w/u | 191.5 | ||||
| 10/29/06 | run | Kent, CT | 5 | 0:31:25 | 6:17 | 1 - 6:22, 2 - 6:13, 3 - 6:45, 4 - 6:00, 5 - 6:04 | 192 | ||
| 189 | 19.5 | ||||||||
| 10/30/06 | run | Home | 6.1 | 0:54:33 | 8:57 | 1 - 8:47, 2 - 8:46, 3 - 8:46, Av - 8:45 | 190 | ||
| 10/31/06 | run | DHS | 6 | 0:52:57 | 8:50 | At the track at 4:30 AM - the stadium lights were on for some reason | 189.5 | ||
| 11/1/06 | run | Home | 6.1 | 0:48:48 | 8:00 | 1 - 8:00, 2 - 7:46, 3 - 8:07, 4 - 7:56 | 189.5 | ||
| 11/2/06 | run | DHS | 6 | 0:49:18 | 8:13 | At the track - cold rain | 189 | ||
| 11/3/06 | run | Home | 6.1 | 0:52:06 | 8:32 | 1 - 8:09, 2 - 8:23, 3 - 8:35, 4 - 8:33 | 188.5 | ||
| 11/4/06 | run | Roxbury | 15.9 | Race - 3.95 mile jeep trail - 2nd place - 25:00, + 0.8 w/u + 11.1 miles trying out Botsford Hill trail: 1:36:31 (8:42) | 191 | ||||
| 11/5/06 | run | Home | 6.66 | 0:56:06 | 8:25 | 191.5 | |||
| 189.8571 | 52.86 | ||||||||
| 11/6/06 | run | Home | 6.1 | 0:46:24 | 7:36 | 1 - 7:32, 2 - 7:24, 3 - 7:41, 4 - 7:42 | 192.5 | ||
| 11/7/06 | run | Home | 6.1 | 0:55:36 | 9:07 | 1 - 8:46, 2 - 8:40, 3 - 9:02, 4 - 9:04 | 190 | ||
| 11/8/06 | run | DHS | 5 | 3 mi in 26:08 (8:43) 2 mi in 18:02 (9:01) |
191.5 | ||||
| 11/9/06 | run | Home | 6.1 | 0:51:58 | 8:31 | 1 - 8:14, 2 - 8:03, 3 - 8:20 | 191 | ||
| 11/10/06 | run | DHS | 6 | 0:50:54 | 8:29 | 191 | |||
| 11/11/06 | run | Roxbury | 11.9 | 11.1 mile race in 1:16:12 (3rd place) + 0.8 w/u | 191 | ||||
| 11/12/06 | run | Home | 20 | 2:53:18 | 8:40 | Brookfield - Long Meadow Rd 2 - 16:37, 3 - 8:09, 4 - 8:43, 5 - 9:13, 6-8 - 25:24, 9 - 8:56, 10 - 7:58, 11 - 7:33, 12 - 9:03, 13-15 - 25:22, 16 - 9:14, 17 - 8:48, 18 - 10:05, 19-20 - 18:50 |
189 | ||
| 190.8571 | 61.2 | ||||||||
| 11/13/06 | run | Home | 7.1 | 1:04:01 | 9:01 | 1 - 8:52, 2 - 8:49, 3 - 9:02, 4 - 9:04, 7 - 8:39 | 191.5 | ||
| 11/14/06 | run | DHS / Home | 10 | AM - DHS - 6mi in 53:39 (8:57) PM- home - 4mi in 34:41 (8:40) |
192 | ||||
| 11/15/06 | run | Home | 16.2 | AM - home - 12.2 mi in 1:47:35 (8:49) PM - home - 4mi in 36:02 (9:00) |
191.5 | ||||
| 11/16/06 | run | DHS | 8 | 1:07:08 | 1 - 9:30, 2 - 9:29, 3 - 7:41, 4 - 7:36, 5 - 7:20, 6 - 7:29, 7 - 8:52, 8 - 9:20 | 193 | |||
| 11/17/06 | run | DHS | 6 | 0:52:39 | 8:48 | 192.5 | |||
| 11/18/06 | run | Roxbury | 4.7 | race - 3.52 mi in 21:53 (6:13) + 1.2 w/u | 191.5 | ||||
| 11/19/06 | run | Home | 8.1 | 1:12:12 | 8:55 | early morning run before going to New Hampshire for holiday dinner | 191 | ||
| 191.8571 | 60.1 | ||||||||
| 11/20/06 | run | Home | 12.2 | AM - 6.1 mi in 58:00 (9:30) PM - 6.1 mi in 46:58 (7:42) |
190 | ||||
| 11/21/06 | run | DHS / Home | 10 | AM - DHS - 6mi inc, 10x100m strides in 51:30 (8:35) PM - home - 4mi in 35:44 (8:56) |
189.5 | ||||
| 11/22/06 | run | DHS | 6 | 0:52:54 | 8:49 | 192 | |||
| 11/23/06 | race | Roxbury | 3.5 | Thanksgiving Day race - 3 mi in 18:18 (6:06 pace) 3rd place - cold, rainy. + 0.5 mi w/u | 190 | ||||
| 11/24/2006 | run | Home | 8.1 | 1:06:02 | 8:09 | 1 - 8:11, 2 - 7:54, 3 - 8:02, 4 - 8:11, 5 - 8:39, 6.1 - 9:46, 7 - 7:57, 8 - 7:22 | 190 | ||
| 11/25/2006 | race | Roxbury | 11.6 | Race - 2.4 mi in 15:08 (6:18) + 1 mi w/u + 8.2 mi in 1:06:46 (8:09) | 191.5 | ||||
| 11/26/2006 | race | Bronx, NY | 10 | Van Cortlandt Park - Pete McCardle X-Country Classic 15K : 1:01:59 - 26th place / w/u | 190 | ||||
| 190.4286 | 61.4 | ||||||||
| 11/27/2006 | off | 189.5 | |||||||
| 11/28/2006 | run | DHS | 6 | 0:57:04 | 9:31 | AM - recovery run | 193 | ||
| 11/29/2006 | run | DHS | 8 | AM - 2mi w/u @ 9:00 per mile, 3 x 1600m : 1 - 6:13, 2 - 6:17, 3 - 6:25 (3.75mi) + 2.25mi c/d | 194 | ||||
| 11/30/2006 | run | DHS | 6 | 0:53:29 | 8:55 | AM - recovery run - warm and foggy - nobody else at the track | 192 | ||
| 12/1/2006 | run | DHS | 7 | 0:57:22 | 8:12 | AM - Gen Aer. 1 - 8:39, 2 - 8:26, 3 - 7:58, 4 - 7:57, 5 - 7:49, 6 - 7:54, 7 - 8:39 | 191.5 | ||
| 12/2/2006 | run | Roxbury | 3.2 | 2.4 mi race - ran easy + w/u | 191.5 | ||||
| 12/3/2006 | run | Home | 15.4 | 2:04:36 | 8:05 | Bethel / Newtown Birch Hill Rd / rt 302 / rt 6 loop - used fuel belt - water, gel, sports drink | 193 | ||
| 192.0714 | 45.6 | ||||||||
| 12/4/2006 | run | DHS | 6 | 0:56:46 | 9:28 | 193.5 | |||
| 12/5/2006 | run | DHS | 4 | 0:35:35 | 8:54 | 1 - 9:05, 2 - 8:56, 3 - 8:45, 4 - 8:49 | 193 | ||
| 12/6/2006 | run | DHS | 7 | 0:58:35 | 8:22 | 1 - 8:58, 2 - 8:48, 3 - 7:31, 4 - 7:17, 5 - 8:35, 6 - 8:34, 7 - 8:52 | 192 | ||
| 12/7/2006 | run | DHS | 6 | 0:54:07 | 9:01 | 193.5 | |||
| 12/8/20006 | Off | 191.5 | |||||||
| 12/9/2006 | race | Roxbury | 27 | Roxbury Marathon - 2nd place - 3:15:05 / Lap times: 4.1mi - 29:20, 8.2mi - 30:12, 11.8mi - 24:59, 15.4mi - 24:55, 19.0mi - 26:36, 22.6mi - 29:36, 26.2mi - 29:27 |
192.5 | ||||
| 12/10/2006 | Off | 188.5 | |||||||
| 192.0714 | 50 | ||||||||
| 12/11/2006 | Off | 191.5 | |||||||
| 12/12/2006 | run | DHS / Home | 10 | AM - DHS - 6mi in 58:23 (9:44) PM - home - 4mi in 33:26 (8:23) |
193.5 | ||||
| 12/13/2006 | run | Home | 8.1 | 1:11:18 | 8:48 | General Aerobic / hills | 194 | ||
| 12/14/2006 | run | DHS | 6 | 0:53:03 | 8:51 | Easy running with 10 x 100m strides (1.25mi) after 3mi warmup… 1.75 mi cooldown following. | 193 | ||
| 12/15/2006 | run | DHS | 6 | 0:52:24 | 8:44 | Easy running. | 191 | ||
| 12/16/2006 | race | Norfolk, CT | 10.5 | Norfolk Pub 10 Miler - 1:05:23, 6:33 pace, 7th place | 192.5 | ||||
| 12/17/2006 | run | DHS | 6 | 0:53:46 | 8:58 | Recovery run | 191.5 | ||
| 192.4286 | 46.6 | ||||||||
| 12/18/2006 | run | DHS / Home | 10 | AM - DHS - 6mi in 59:19
(9:53) PM - home - 4mi in 35:07 1 - 8:59, 2 - 8:23, 3 - 8:43, 4 - 9:01 (8:47) |
194 | ||||
| 12/19/2006 | run | Home | 6.1 | 1:03:09 | 10:21 | Very slow run in AM - I feel like I may have over-extended. Saturday's 10 mile race apparently took a lot out of me. By today, I expected to be recovered, but obviously I'm not. So I'll take tomorrow completely off, and see how I feel Thursday. | 191 | ||
| 12/20/2006 | off | 193 | |||||||
| 12/21/2006 | run | DHS / Home | 10 | AM - DHS - 6mi in 53:50 (just under 9:00 pace) PM - home - 4mi in 34:23 (8:36) |
193.5 | ||||
| 12/22/2006 | run | DHS / Home | 6 | AM - DHS - 6mi in 51:58 (8:40) | 192.5 | ||||
| 12/23/2006 | run | Home | 10.1 | 1:23:40 | 8:17 | 1 - 8:23, 2 - 8:23, 3 - 8:33, 4 - 8:52, 5,6.1 - 18:44, 7.1 - 8:00, 8.1 - 7:29, 9.1 - 7:36, 10.1 - 7:40 | 191 | ||
| 12/24/2006 | run | Home | 18.15 | 2:50:00 | 9:22 | Bethel / Brookfield / Newtown - Hills! Including Butterfield Rd in Newtown / started out too fast / 2nd half was a struggle. Started too late in the day - ended up running in the dark on Route 25 | 190 | ||
| 192.1429 | 60.35 | ||||||||
| 12/25/2006 | run | DHS | 7 | 1:01:43 | 8:49 | Recovery run, including 10 x 100m strides | 189 | ||
| 12/26/2006 | run | Home | 8.1 | 1:02:19 | 7:42 | 8.1 mi in 1:02:19 (7:42)
1 - 7:51, 2 - 7:31, 3 - 7:37, 4 - 7:50, 5,6.1 - 17:07, 7.1 - 7:28, 8.1 - 6:55 |
189 | ||
| 12/27/2006 | run | Home / DHS | 17.2 | AM - home - 13.2 mi in 1:55:34 (8:45) 1 - 8:19 2 - 8:37 3 - 8:41 4 - 8:45 5 - 8:39 6.1 - 10:19 7.1 - 8:21 8.1 - 8:20 9.1 - 8:51 10.1 - 9:02 11.1 - 8:56 12.2 - 10:34 13.2 - 8:10 PM - home - 4 miles |
186.5 | ||||
| 12/28/2006 | run | Home / DHS | 10.1 | AM - 6.1 miles in 58:00 (9:30) PM - DHS - 4 miles in 35:40 (8:55) |
188 | ||||
| 12/29/2006 | run | Brookfield to Bridgewater | 20 | 3:01:55 | 9:06 | Brookfield HS to Bridgewater (Rt 67) and back - 1:28:36 out, 1:33:18 back | 189.5 | ||
| 12/30/2006 | run | BHS / DHS | 10 | AM - 6 mi in 51:20 (8:33) PM - 4 mi in 34:20 (8:35) |
189.5 | ||||
| 12/31/2006 | run | Home / BHS | 10.4 | AM - 6.4 mi in 55:23 (8:39) PM - 4 mi in 31:55 (7:59) |
189.5 | ||||
| 188.7143 | 82.8 | ||||||||
| Year: | 3375.895 |