2007Training

Date Event Location Distance
(miles)
Time Pace Notes Weight Weekly
Mileage
                 
                 
1/1/07 race / run Brookfield / DHS 12     AM - 2mi w/u + 4 mile race, 5th place, 24:35 (6:09 pace)
PM - 6 mi in 48:48 (8:08)
190  
1/2/07 run Home / DHS 12.1     AM - home - 6.1mi in 1:01:13 (10:02)
1 - 9:15
2 - 9:19
3 - 9:41
4 - 10:15
5 - 10:12
6.1 - 12:31
PM - DHS - 6mi in 53:13 (8:52)
191  
1/3/07 run Home / DHS 13.3     AM - home - 9.3mi in 1:41:25 (10:54)
1 - 9:34
2 - 10:03
3 - 10:29
4 - 10:58
7.1 - 11:20
8.1 - 11:10
9.3 - 13:25
PM - DHS - 4mi in 37:55 (9:29)
Have some sort of stomach bug - very hard to run / also - foot pain.
189  
1/4/07 run DHS 6 0:49:26 8:14 stomach bug - skipped AM run

pain on the top of left foot - near ankle - not too sharp, but it doesn't seem to be going away. Walking on it is ok; running causes pain
187.5  
1/5/07 run Home 3 0:27:55 9:18 foot pain seems a little worse - cut planned 10 mile run short at 3 191.5  
1/6/07 run DHS 8 1:05:01 8:08 warm day - upper 60's - bought new running shoes - ran easy at track, inc. 10x100m strides.
Foot was nagging a bit, but not too bad.
192  
1/7/07 run home 20.23 3:03:28 9:04 decent day - 41 degrees, clear. Good running route, not too much traffic on Sunday morning, moderate hills. Bethel, Newtown, including Castle Hill Rd.
M1 8:09
M13 9:17
M14 8:37
M19 8:37
191  
              190.2857 74.63
1/8/07 run DHS 12     AM - 6mi in 56:41 (9:27)
PM - 6mi in 52:34 (8:46)
192  
1/9/07 run home 12.2     stomach bug - again - difficult to run - slowed way down
AM - 6.1mi in 1:07:09 (11:00)
PM - 6.1mi in 55:41 (9:08)
188.5  
1/10/07 run home 12.2     AM - 6.1mi in 1:00:33 (9:56)
PM - 6.1mi in 54:10 (8:53)
1 - 8:42
2 - 8:31
3 - 8:32
4 - 8:48
5 - 9:03
6.1 - 10:34
191  
1/11/07 run DHS 6     AM - 6mi in 54:10 (8:53) 189  
1/12/07 run home / BHS 13.1     AM - home - 9.1mi in 1:13:22 (8:04)
1 - 7:56 2 - 7:55
3 - 8:04 4 - 8:18
5 - 8:21 6.1 - 9:57
7.1 - 7:41 8.1 - 7:22
9.1 - 7:44
PM - BHS - 4mi in 30:49 (7:42)
187  
1/13/07 run DHS 6 0:48:44 8:07 inc. 10 x 100m strides
8:04, 8:12, 8:13, 7:59, 8:01, 8:15
188  
1/14/07 run Bethel, Newtown, Easton 19 2:51:52 9:03 12.5 miles of additional walking - add to Shoe Mileage; not running mileage. 190.5  
              189.4286 80.5
1/15/07 run home 6.1 1:01:02 10:00 1 - 9:30 2 - 9:36
3 - 9:47 4 - 10:06
5 - 10:02 6.1 - 12:01
188  
1/16/07 run DHS 8 1:03:21 7:55 cold, very windy
1 - 8:05 2 - 8:01
3 - 7:37 4 - 7:42
5 - 7:50 6 - 7:56
7 - 8:07 8 - 8:03
189  
1/17/07 run home 12.2 1:49:16 8:57 1 - 8:31 2 - 8:45
3 - 8:26 4 - 8:35
5 - 8:46 6.1 - 10:26
7.1 - 8:47 8.1 - 8:37
9.1 - 8:56 10.1 - 8:59
11.1 - 9:33 12.2 - 10:56
189  
1/18/07 run DHS 6 0:54:11 9:02 1 - 9:22 2 - 8:57
3 - 8:53 4 - 8:59
5 - 9:06 6 - 8:55
189.5  
1/19/07 run home 8.1 1:13:29 9:04 1 - 9:17 2 - 8:42
3 - 8:55 4 - 9:03
5 - 8:54 6.1 - 10:47
7.1 - 9:00 8.1 - 8:52
189  
1/20/07 run DHS / BHS 10     AM - 6mi incl 10x100m strides in 50:12 (8:22)

PM - 4mi in 35:28 (8:52)
189.5  
1/21/07 run home 20.65 3:05:12 8:58 home - Stony Hill - Putnam Park and back. 20's, sometimes windy, too many layers, sweating from mile 1. 187  
              188.7143 71.05
1/22/07 run home 6.4 1:00:27 9:27   186.5  
1/23/07 run DHS / home 12.1     AM - DHS - 6mi in 54:50 (9:08)
PM - home - 6.1mi in 53:38 (8:48)
188  
1/24/07 run home 10.1     AM - 4mi in 38:50 (9:43)
PM - 6.1mi in 49:07 (8:03)
1 - 7:57 2 - 7:36
3 - 8:02 4 - 8:08
5 - 8:07 6.1 - 9:17
189  
1/25/07 run DHS / home 12.1     AM - DHS - 6mi in 56:12 (9:22)
PM - home - 6.1mi in 57:58 (9:30)
189.5  
1/26/07 run home 8 1:12:37 9:05 Treadmill - w/u for first mile. (negative degree wind chill this morning - stay inside) 188.5  
1/27/07 run Roxbury 16     Roads & trails at Steep Rock - moderate pace - about 8:45? 188  
1/28/07 run DHS / home 12.1     AM - DHS - 6mi inc. 10x100m strides in 51:08 (8:31)
PM - home 6.1mi in 52:08 (8:33)
189.5  
              188.4286 76.8
1/29/07 run DHS / home 12.1     AM - DHS - 6mi in 56:48 (9:28)
PM - home - 6.1mi in 57:47 (9:28)
189.5  
1/30/07 run DHS / home 12.1     AM - DHS - 6mi in 55:08 (9:10)
PM - home - 6.1mi in 59:15 (9:43)
190.5  
1/31/07 run home 4 0:34:46 8:42 Treadmill 189.5  
2/1/07 off              
2/2/07 run San Francisco 9.2     AM - 6.2 mi from San Remo Hotel to AT&T Park and back in 1 hour (9:41)
PM - 3 mi from Andrews Hotel to Coit Tower and back (steep hills) (untimed)
   
2/3/07 run San Francisco 9.52 1:26:45 9:07 Andrews Hotel to Golden Gate Bridge via Hyde, back to Hyde    
2/4/07 race San Francisco 13.1 1:23:31 6:23 103rd place, 12th in AG, PR
1 - 6:48
2 - 6:16
3 - 6:24
4 - 6:22
5 - 6:06
6 - 6:14
7 - 6:13
8 - 6:23
9 - 6:30
10 - 6:33
11 - 6:18
12 - 6:19
13.1 - 7:14
Very crowded at start (5000 runners) - net downhill, but mostly flat
   
              189.8333 60.02
2/5/07 run San Francisco 4.73 0:58:29 12:22 Chinatown, Japantown - slow time due to waiting for lights at intersections    
2/6/07 run Pacific Grove, CA (near Monterey) 6.4 0:54:00 8:26 Running next to beach, on road and on boardwalk through dunes.    
2/7/07 off              
2/8/07 run Home 14.2 1:58:04 8:19 Two neighborhood loops + 2 mile add-on 189  
2/9/07 run Home 6.1 0:53:04 8:42 1 neighborhood loop - temperature in the 20's, windy 190  
2/10/07 run Roxbury 22 3:20:46 9:08 Roads, trails, wrong turns, steep rock, battle swamp, moose horn, 189  
2/11/07 run Home 8.07 1:09:14 8:35 Bethel - side roads south of Route 6, Stony Hill 189  
              189.25 61.5
2/12/07 run Home 12.2     AM - 6.1miles in 1:01:00 (10:00) 1 neighborhood loop - temperature in the 20's, somewhat windy
1 - 9:38 2 - 9:38
3 - 10:01 4 - 9:56
5 - 9:45 6.1 - 12:00

PM - 6.1 miles in 59:38 (9:47)
1 - 9:01
2 - 9:13
3 - 9:36
4 - 9:58
5 - 10:00
6.1 - 11:50
189.5  
2/13/07 run Home 14.2     AM - 8.1 mi in 1:12:38 (8:58) - inc. 2mi w/u + 4.1mi + 2mi c/d:
1 - 9:29
2 - 9:45
3 - 8:02
4 - 7:54
5 - 8:06
6.1 - 9:59
7.1 - 9:38
8.1 - 9:46
PM - 6.1mi in 55:25 (9:05)
1 - 8:52
2 - 8:54
3 - 8:51
4 - 9:01
5 - 8:54
6.1 - 10:53
188  
2/14/07 run Home 12     AM - Treadmill -
6mi in 53:12 (8:52)
PM - Treadmill -
6mi in 51:33 (8:36)
188.5  
2/15/07 run Home 15     AM - TM - 6mi in 52:52 (8:49)
PM - TM - 9mi in 1:12:22 (8:02)
188  
2/16/07 run Home 10     AM - TM - 6mi in 51:34 (8:36)
PM - TM - 4mi in 34:09 (8:32)
187  
2/17/07 race / run Roxbury / Home 12.4     AM - Roxbury - 8.4mi inc. 2.4mi race - 14:55 (6:13) - 2nd place (1st mile in 5:45)
PM - Home - 4mi in 32:58 (8:15)
186.5  
2/18/07 run Southbury 20 2:35:00 7:45 Southbury - Woodbury - Roxbury Loop from Exit 14 - flat, hills, flat - fastest 20 mile training run 188  
              187.9286 95.8
2/19/07 run Home 12.1     AM - Home - TM - 6mi in 55:04 (9:11)
PM - Home - 6.1mi in 58:30 (9:35)
186.5  
2/20/07 run Home 15.2     AM - 6.1 mi in 1:01:55 (10:01)
PM - 9.1 mi in 1:17:55 (8:33)
w/u: 1 - 9:23, 2 - 9:37,
faster: 3 - 7:31, 4 - 7:35, 5 - 7:47, 6.1 - 9:33,
7.1 - 7:22
c/d: 8.1 - 9:27, 9.1 - 9:41
188  
2/21/07 run Home 18.3     AM - 6.1 mi in 1:02:51 (10:18)
PM - 12.2 mi in 1:46:15 (8:43)
1 - 8:25, 2 - 8:13, 3 - 8:29, 4 - 8:36, 5 - 8:36, 6.1 - 10:54, 7.1 - 8:11, 8.1 - 8:26, 9.1 - 8:40, 10.1 - 8:41, 11.1 - 8:46, 12.2 - 10:18
187  
2/22/07 run Home 12     AM - Treadmill - 6mi in 55:44 (9:17)
PM - Treadmill - 6mi in 52:12 (8:42)
187  
2/23/07 run Home 12.1     AM - Treadmill - 6mi in 57:29 (9:35)
PM - 6.1mi in 54:29 (8:56)
188  
2/24/07 race / run Roxbury / Home 10.2     AM - Roxbury - 4.1 mi inc. 2.3mi race - 14:16 (6:12) - 4th place
PM - Home - 6mi in 56:50 (9:19)
186.5  
2/25/07 race New Preston, CT 8.6     Polar Bear Run - 9th place - 7.6mi in 47:36 (6:17) + 1mi w/u, c/d 188  
              187.2857 88.5
2/26/07 run home 12.1     AM - Treadmill - 4mi in 35:36 (8:54)
PM - home - 8.1mi in 1:19:27 (9:49)
189.5  
2/27/07 run home 14     AM - Treadmill - 6mi in 55:40 (9:17)
PM - Treadmill - 8mi: w/u for 2mi, 1mi @ 6:40, 3mi @ 7:30, c/d for 2mi
187  
2/28/07 run home 18.3     AM - 6.1mi in 55:40 (9:17)
PM - 12.2mi in 1:45:04 (8:37)
1 - 8:34, 2 - 8:04
3 - 8:26, 4 - 8:36
5 - 8:34, 6.1 - 10:20
7.1 - 8:29, 8.1 - 8:08
9.1 - 8:36, 10.1 - 8:37
11.1 - 8:46, 12.2 - 9:55
188  
3/1/07 run home / DHS 10.1     AM - home - 6.1mi in 1:02:29 (10:15)
PM - DHS - 4mi in 40:00 (10:00)
186  
3/2/07 run home 12.1     AM - Treadmill - 6mi in 51:55 (8:39)
PM - 6.1mi in 53:23 (8:45)
189  
3/3/07 race / run Roxbury, CT 17.7     w/u - 0.5mi
race - 2.8mi in 18:00 (6:26) 5th place
Med Long Run - 14.4 mi in 2:00:35 (8:22)
188.5  
3/4/07 run home 16.7 2:22:45 8:33 To far end of Pond Brook Road & back - tried out Gatorade Endurance formulal, Power Bar gel - Raspberry Cream - not bad 187.5  
              187.9286 101
3/5/07 run home / gym 12.1     AM - home 6.1mi @ 9:37
PM - gym - Treadmill - 6mi @ 8:27
188  
3/6/07 run gym 12     AM - Treadmill - 6mi @ 8:18, inc. 8 x 0.12mi strides
PM - Treadmill - 6mi @ 8:26
189  
3/7/07 run gym 12     AM - Treadmill - 6mi @ 7:57, inc. 6 x 600m @ 5:52 min/mile pace, with 45 to 90 sec recovery

PM - Treadmill - 6mi @ 8:11
188.5  
3/8/07 run gym / home 14.1     AM - Gym - Treadmill - 8mi @ 7:43
PM - home - 6.1mi @ 7:58
1 - 7:57, 2- 7:41,
3 - 7:48, 4 - 7:47,
5 - 7:54, 6.1 - 9:29
189  
3/9/07 run gym / home 10     AM - Gym - Treadmill - 6mi @ 8:41
PM - home - 4mi @ 8:04
187  
3/10/07 race / run Roxbury / home 25.18     AM - 1.6mi w/u, c/d + 3.55mi race - 4th place - 21:15 (6:01 pace)
1 - 6:04, 2 - 5:46, 3 - 6:05, 3.55 - 3:21

PM - home - 20.03mi @ 8:48 - Danbury - Brookfield - Newtown - Bethel loop
188.5  
3/11/07 run home 4.3 0:47:03 10:57 daylight saving time - very tired / recovery run, cut short 188  
              188.2857 89.68
3/12/07 run home 12.2     AM - 6.1mi in 58:05 (9:31)
PM - 6.1mi in 50:31 (8:17) 1 - 8:06, 2 - 7:52,
3 - 8:03, 4 - 8:16,
5 - 8:13, 6.1 - 10:02
187  
3/13/07 run home / BHS track 14.1     AM - 6.1mi in 58:17 (9:33)
1 - 9:15, 2 - 9:16,
3 - 9:28, 4 - 9:31,
5 - 9:32, 6.1 - 11:16
PM - BHS Track - 8mi in 1:01:34
2mi w/u, 3mi inc. 4 x 800m VO2 Max w/ 400m recovery jog, 3mi c/d
1st 800: 2:45
2nd 800: 2:49
3rd 800: 2:55
4th 800: 2:57
187.5  
3/14/07 run home 14.2     AM - 6.1mi in 58:56 (9:40)
PM - 8.1mi in 1:05:02 (8:02)
1 - 8:06, 2 - 7:46,
3 - 7:55, 4 - 8:05,
5 - 8:10, 6.1 - 9:42,
7.1 - 7:54, 8.1 - 7:23
186  
3/15/07 run DHS track 6 0:53:41 8:57 Recovery run - ice and snow has melted from track, but it's a cold, rainy morning 187  
3/16/07 run home 6.1 0:55:27 9:05 Starting to snow - but not yet sticking to ground for the most part - ran early morning - the heavy snow would come in the afternoon and it would be followed by ice on Friday night. 189  
3/17/07 run home 10.1 1:23:03 8:13 1 - 8:01, 2 - 7:59,
3 - 8:10, 4 - 8:33,
5 - 8:21, 6.1 - 10:09,
7.1 - 8:00, 8.1 - 7:49,
9.1 - 7:54, 10.1 - 8:07
188.5  
3/18/07 run home 21.34 3:00:47 8:28 home to end of Pond Brook Road & back - hilly route - Vale Rd, Sunset Hill, High Ridge Rd, Tower Rd
out: 1:31:30
back: 1:29:16
187.5  
              187.5 84.04
3/19/07 run home 12.2     AM - 6.1mi in 59:15 (9:43)
PM - 6.1mi in 54:00 (8:51)
187.5  
3/20/07 run home 14.2     AM - 6.1mi in 56:13 (9:13)
PM - 8.1mi in 1:06:06 -
w/u M1, M2 @ 8:22
fartleks M3 - M6.1 @ 7:46
c/d M7.1, M8.1 @ 8:47
188  
3/21/07 run home 14.2     AM - 6.1mi in 58:48 (9:38)
PM - 8.1mi total in 1:01:55
(6.1mi tempo + 2mi c/d) -
M1 - 7:30, M2 - 7:08,
M3 - 7:07, M4 - 7:21,
M5 - 7:28, M6.1 - 8:40,
M7.1 - 8:27, M8.1 - 8:14
189  
3/22/07 run home 6.1 1:00:29 9:55 AM - recovery jog 188  
3/23/07 run home 6.1 0:53:26 8:46 Day off - able to run in daylight at 9:00 AM 187  
3/24/07 race / run Roxbury 10.6     10.6 miles inc. 2mi w/u, 3.6mi race in 22:56 (6:22), 5mi c/d in 43:08 (8:38) 186  
3/25/07 run home 20.56 2:57:09 8:37 Home - Taunton Pond - Head Of Meadow - Newtown Flag Pole - Barnabas - Vale Rd

Jelly Belly Sports Beans - good.
Carb Boom Apple Cinnamon Gel - just like apple sauce
186.5  
              187.4286 83.96
3/26/07 run home 6.1 0:52:39 8:38 Start of Taper: Week 1 of 3 / Overall Week 15 of 17 for Boston Marathon Training 187.5  
3/27/07 run DHS track 10     w/u: 3mi in 24:00 (8:00)
Tempo: 4mi in 25:33 (6:23) - right on target pace
c/d: 3mi in 25:16 (8:25)
189.5  
3/28/07 run home 8.1 1:00:10 7:26 M1 - 7:31, M2 - 6:58,
M3 - 7:09, M4 - 7:11,
M5 - 7:14, M6.1 - 8:36,
M7.1 - 8:04, M8.1 - 7:27
187.5  
3/29/07 run home 8.1 1:09:20 8:33 M1 - 8:17, M2 - 8:09,
M3 - 8:26, M4 - 8:36,
M5 - 8:41, M6.1 - 10:08,
M7.1 - 8:34, M8.1 - 8:29
186  
3/30/07 run home 10 1:25:06 8:31 Home -> Vale Rd -> W. Whisconnier -> Rt 25 to High Meadow, Return
out: 42:29
back: 42:38
This is not a good route for a weekday - too much traffic. It's better on weekends.
185  
3/31/07 run Roxbury 7     w/u, ran race as tempo, c/d : total 7 miles, inc. 3.95mi in 27:29 (6:57) 186  
4/1/07 race Danbury 11.1     AM - 5mi, inc. w/u, race, c/d.
Greater Danbury Road Races (5K)
5th place - 17:38 (5:41 pace)
PM - 6.1mi in 51:48 (8:30)
M1 - 8:26, M2 - 8:29,
M3 - 8:35, M4 - 8:33,
M5 - 8:17, M6.1 - 9:29
187.5  
              187 60.4
4/2/07 run home 6.1 0:52:53 8:40 M1 - 8:22, M2 - 8:13,
M3 - 8:27, M4 - 8:41,
M5 - 8:48, M6.1 - 10:21
189.5  
4/3/07 run DHS track 9 1:06:12 7:21 Gen. Aer. w/ 10x100m strides
M1 - 7:36, M2 - 7:32,
M3 - 7:35, M4 - 7:11,
M5 - 7:20, M6 - 7:15,
M7 - 7:27, M8 - 7:11,
M9 - 7:12
185  
4/4/07 run home 6.1 0:51:40 8:28 M1 - 8:08, M2 - 8:03,
M3 - 8:13, M4 - 8:32,
M5 - 8:34, M6.1 - 10:12
185  
4/5/07 run DHS track 9     w/u: 3mi in 23:31 (7:50)
4 miles, inc. 3 x 1600m w/ 400m recovery jog -
1 - 5:54
2 - 6:18
3 - 6:21
2 miles c/d in 16:45 (8:23)
186.5  
4/6/07 run home 4 0:32:44 8:11   185  
4/7/07 race Roxbury 5     w/u: 0.8mi untimed
4.2mi in 30:17 (7:13)
186  
4/8/07 run home 12 1:38:24 8:12 Home to Brookfield - end of North Beech Tree Rd - out & back
out -- 49:51
back - 48:33
188  
              186.4286 51.2
4/9/07 run home 6.1 0:52:05 8:32 M1 - 8:07, M2 - 8:09,
M3 - 8:23, M4 - 8:37,
M5 - 8:32, M6.1 - 10:16
189  
4/10/07 run home 4 0:32:22 8:06 M1 - 8:19, M2 - 7:29,
M3 - 8:10, M4 - 8:23
187.5  
4/11/07 run home 8.1 1:04:05 7:55 M1 - 8:01, M2 - 7:52,
M3 - 7:15, M4 - 7:19,
M5 - 8:19, M6.1 - 9:37,
M7.1 - 7:57, M8.1 - 7:47
189  
4/12/07 run home 6.1 0:53:17 8:44 M1 - 8:18, M2 - 8:18,
M3 - 8:33, M4 - 8:46,
M5 - 8:49, M6.1 - 10:33
188  
4/13/07 run home 4 0:32:20 8:05   188  
4/14/07 off              
4/15/07 run Boston, MA 2.5     Untimed "fun run" - Boston Freedom Run    
              188.3 30.8
4/16/07 race Boston, MA 26.2 3:01:30 6:56 Boston Marathon    
4/17/07 off              
4/18/07 off              
4/19/07 off              
4/20/07 run home 6.1     Untimed - recovery    
4/21/07 race Roxbury 5.6     0.8 w/u + 4,8mi race in 30:35 (6:22 pace) 4th place
1 - 5:55, 2 - 6:10,
3 - 6:13, 4 - 6:39,
4,8 - 5:38
   
4/22/07 run home 6 0:50:46 8:28 Bethel 6mile route 183.5  
              183.5 43.9
4/23/07 run home 6.1 0:52:39 8:38 Recovery 182.5  
4/24/07 run home 6.1 0:51:24 8:26 Recovery 182.5  
4/25/07 run home 6.1 0:45:27 7:27 General Aerobic
1 - 7:28, 2 - 7:09,
3 - 7:19, 4 - 7:26,
5 - 7:31, 6.1 - 8:33
183  
4/26/07 run home 6.1 0:51:33 8:27 Recovery
1 - 8:09, 2 - 8:01,
3 - 8:18, 4 - 8:33,
5 - 8:31, 6.1 - 10:00
188  
4/27/07 run home 6.1 0:51:04 8:22 Recovery
1- 8:28, 2 - 8:12,
3 - 8:10, 4 - 8:17,
5 - 8:19, 6.1 - 9:37
187  
4/28/07 race Roxbury 8.6     0.8mi w/u, 3.5mi c/d +
4.3 mi in 27:24 (2nd place) (6:22)
1 - 5:49, 2 - 5:56,
3 - 6:22, 4 - 7:14,
4.3 - 2:03
186  
4/29/07 run home 12 1:33:47 7:49 Medium Long (hilly) - out and back N. Beech Rd, Brookfield
1 - 8:53, 2 - 7:56,
3 - 7:59, 4 - 8:27,
5 - 8:30, 6 - 7:01,
7 - 6:39, 8 - 8:26,
9 - 7:06, 10 - 8:17,
11 - 7:09, 12 - 7:24
out: 48:45, back: 45:02
186  
              185 51.1
4/30/07 run home 6.1 0:51:57 8:31 Recovery
1 - 8:31, 2 - 8:09,
3 - 8:23, 4 - 8:25,
5 - 8:35, 6.1 - 9:54
186.5  
5/1/07 run home 8.1 1:05:03 8:02 Gen. Aer.
1 - 8:15, 2 - 7:54,
3 - 8:06, 4 - 8:06,
5 - 8:21, 6.1 - 9:34,
7.1 - 7:46, 8.1 - 7:02
187.5  
5/2/07 run home 12.2 1:40:08 8:12 Med. Long
1 - 8:06, 2 - 7:54,
3 - 8:06, 4 - 8:05,
5 - 8:11, 6.1 - 9:42,
7.1 - 7:52, 8.1 - 7:54,
9.1 - 8:05, 10.1 - 8:13,
11.1 - 8:23, 12.2 - 9:38
186.5  
5/3/07 run home 6.1 0:53:58 8:51 Recovery
1 - 8:41, 2 - 8:23,
3 - 8:32, 4 - 8:55,
5 - 9:03, 6.1 - 10:24
185  
5/4/07 run DHS Track / Home 10     Recovery
AM - DHS - 6mi in 53:25 (8:54)
PM - home - 4mi in 33:23 (8:21)
185.5  
5/5/07 race / run Roxbury 8.6     4.3mi race in 27:09 (6:19) + 0.8mi w/u + 3.5mi c/d 187  
5/6/07 race Ridgefield 6.2 0:39:08 6:19 10K race - 5th place 186.5  
              186.3571 57.3
5/7/07 run home 6.1 0:56:40 9:17 Recovery 186.5  
5/8/07 run home 6.1 0:52:41 8:38 Recovery 188  
5/9/07 run home 12.2 1:40:37 8:15 Med. Long
1 - 8:02, 2 - 7:49,
3 - 7:56, 4 - 8:06,
5 - 8:23, 6.1 - 9:57,
7.1 - 7:50, 8.1 - 8:02,
9.1 - 8:13, 10.1 - 8:06,
11.1 - 8:22, 12.2 - 9:57
187  
5/10/07 run home 6.1 0:54:50 8:59 Recovery 185  
5/11/07 run home 8.1 1:12:37 8:58 Recovery 186  
5/12/07 run Roxbury / Home 12.2     AM - Roxbury Race
4.2mi in 26:35 (6:20) 2nd place + w/u, c/d total AM - 6.2mi
PM - home
6mi in 57:38 (9:36)
185  
5/13/07 run home 21 3:10:48 9:05 Long Run - home - Bethel - Newtown - Redding (Putnam Park) 186  
              186.2143 71.8
5/14/07 run home 6.1 0:55:31 9:06 Recovery 187.5  
5/15/07 run BHS track 6     3mi w/u
1.25mi: 4x400m w/ 100m recovery jog - 1- 1:21, 2- 1:27, 3- 1:28, 4- 1:27
1.75mi c/d
187  
5/16/07 run home 6.1 0:58:10 9:32 Recovery 186.5  
5/17/07 run home 8.1 1:02:51 7:46 Gen. Aerobic
1 - 7:54, 2 - 7:35,
3 - 7:43, 4 - 7:57,
5 - 8:09, 6.1 - 9:20,
7.1 - 7:35, 8.1 - 6:39
189  
5/18/07 run DHS / home 12.1     Recovery
AM - DHS - 6mi in 51:22 (8:32)
PM - home - 6.1mi in 53:22 (8:45)
186.5  
5/19/07 run home 6.1 0:57:10 9:22 Recovery
1- 8:34, 2 - 8:39,
3- 9:09, 4- 9:35,
5 - 9:43, 6.1 - 11:31
186.5  
5/20/07 run home 22.5 3:35:00 9:33 Brookfield / Newtown Loop 187  
              187.1429 67
5/21/07 run home 6.1 0:52:39 8:38 Recovery
1 - 8:38, 2 - 7:53,
3 - 8:27, 4 - 8:34,
5 - 8:41, 6.1 - 10:26
186.5  
5/22/07 run DHS / home 14.1     AM - DHS - 8mi total, inc. 3mi w/u (8:20 pace)
3mi tempo (6:56 pace)
2mi c/d (8:41 pace)
PM - home - 6.1 mi in 56:18 (9:14 pace)
184.5  
5/23/07 run home 6.1 0:55:10 9:03 Recovery 186.5  
5/24/07 run home 6.1 0:47:20 7:45 Gen. Aer.
1 - 7:52, 2 - 7:19,
3 - 7:28, 4 - 7:42,
5 - 7:51, 6.1 - 9:08
186.5  
5/25/07 run DHS 6 0:50:48 8:28 Recovery 185  
5/26/07 race Roxbury 9.7     AM Roxbury Mile race - 9th place (5:41) + w/u + c/d = 3.6 total AM miles
PM 6.1mi in 58:35 (9:36)
185  
5/27/07 run DHS 6 0:53:46 8:58 Recovery 184.5  
              185.5 54.1
5/28/07 race Durham, CT 9.2     w/u: 3mi in 26:34 (8:51)
Washington Trails 10K road race: 9th place - 39:00
1 - 6:07, 2 - 6:02,
3 - 6:47, 4 - 6:38,
5 - 6:14, 6 - 5:57,
6.2 - 1:15
187  
5/29/07 run home 6.1 1:00:08 11:09 Recovery 187  
5/30/07 run BHS track 6 0:50:37 8:26 Recovery 185  
5/31/07 run DHS track 6 0:53:00 8:50 Recovery 184.5  
6/1/07 run Bethel, CT 5 0:41:39 8:20 Bethel Firecracker 8K route - try out - a few minor hills - nothing too steep or long 185  
6/2/07 race Roxbury 5.6     2.4 mi race (down Chalybes) 2nd place - 14:41 (6:07) + 3.2mi w/u, c/d = total 5.6 184  
6/3/07 race Danbury 3.2     Danbury Fair Mall - Human Race (5K) - actually short - about 2.7 miles - 2nd place - 15:33
(5:46 pace) + w/u 0.5mi = 3.2 miles.
185.5  
              185.4286 41.1
6/4/07 run home 6.1 0:51:42 8:29 1 - 8:29 2 - 8:10
3 - 8:19 4 - 8:28
5 - 8:26 6.1 - 9:52
185.5  
6/5/07 run DHS track 9     3 mi w/u in 23:02 (7:41 pace)
3mi of 6x400m w/ 400m recovery jog - 1:22 1:23 1:23 1:22 1:25 1:29
3mi c/d in 25:38 (8:33 pace)
185.5  
6/6/07 run home 7 1:01:03 8:43 Out to Stony Hill Rd (Brookfield) and back 183.5  
6/7/07 run home 5.1 0:37:49 7:34 1 - 7:22 2 - 6:44
3 - 7:13 4 - 7:33
5.1 - 8:57
185  
6/8/07 run home 6.1 0:53:18 8:44 1 - 8:36 2 - 8:24
3 - 8:29 4 - 8:42
5 - 8:46 6.1 - 10:18
184  
6/9/07 race Roxbury 5.6     race - 4.8mi in 33:00
16 min out, 17 min back
3rd place
+ 0.8 mi w/u, c/d
185.5  
6/10/07 race Litchfield 7.2 LHRR - 7.05 mi + minimal w/u
1 - 5:34 2 - 6:08
3 - 6:07 4 - 6:34
5 - 6:14 6 - 6:28
7.05 - 7:43
186.5  
              185.0714 46.1
6/11/07 run home 6.1 0:55:01 9:01 Recovery
1 - 8:54 2 - 8:26
3 - 8:39 4 - 9:03
5 - 9:10 6.1 - 10:49
185  
6/12/07 run home 7.1 1:02:48 8:57 Recovery
1 - 8:39 2 - 8:26
3 - 8:47 4 - 8:56
5 - 8:55 6.1 - 10:38
7.1 - 8:28
185.5  
6/13/07 run home 14.26 2:00:32 8:27 Med Long - Out to Tunnel Road and Back
out - 1:00:52
back - 0:59:40
184  
6/14/07 run DHS track 6 0:46:10 7:42 Recovery + 10x100m strides 183.5  
6/15/07 run home 6.1 0:54:12 8:53 Recovery
1 - 8:51 2 - 8:34
3 - 8:40 4 - 8:45
5 - 8:49 6.1 - 10:27
185  
6/16/07 race Roxbury 7.4     0.8mi w/u + 6.6 mi race - 1st place! - 43:10 (6:32 pace) 184  
6/17/07 run Frye Island, ME 8.5 1:18:18 9:13 Recovery    
    184.5 55.46
6/18/07 run home 7.1 1:00:42 8:33 1 - 8:31 2 - 8:02
3 - 8:27 4 - 8:42
5 - 8:55 6.1 - 10:08
7.1 - 7:58
185  
6/19/07 run DHS track 9     3mi w/u + 3mi threshold + 3mi c/d
3mi @ 8:09 pace
3mi @ 6:30 pace
3mi @ 8:11 pace
182.5  
6/20/07 run home 6.1 0:52:28 8:36 1 - 8;34 2 - 8:25
3 - 8:35 4 - 8:36
5 - 8:36 6.1 - 9:41
184.5  
6/21/07 run DHS track 7 0:55:32 7:56 Recovery + 10x100m strides
1 - 7:58 2 - 7:52
3 - 7:52 4 - 8:01
5 - 8:00 6 - 7:48
7 - 8:07
186  
6/22/07 run home 6.1 0:53:17 8:44 1 - 8:44 2 - 8:16
3 - 8:29 4 - 8:47
5 - 8:49 6.1 - 10:12
184.5  
6/23/07 race Roxbury 5.1     w/u + 4.3mi race - resting for tomorrow's Ffld half marathon - 10th place - 30:49 (7:10 pace) 184.5  
6/24/07 race Fairfield, CT 14     w/u + half marathon - Fairfield Road Races - 37th place out of 1800 - 1:24:15 (8:26)
1 - 6:14 2 - 6:17
3 - 6:23 4,5 - 13:03
6 - 6:19 7 - 6:50
8 - 6:13 9 - 6:21
10 - 6:45 11 - 6:28
12 - 6:19 13.1 - 7:07
186  
              184.7143 54.4
6/25/07 run DHS track 6 0:47:55 8:00 recovery 185.5  
6/26/07 run home 12.2 1:34:59 7:47 Med Long
1 - 8:04 2 - 7:37
3 - 7:43 4 - 7:38
5 - 7:44 6.1 - 8:59
7.1 - 7:21 8.1 - 7:16
9.1 - 7:32 10.1 - 7:49
11.1 - 8:09 12.2 - 9:07
185.5  
6/27/07 run DHS track 6 0:49:29 8:16 Recovery -
1 - 8:41 2 - 8:10
3 - 8:06 4 - 8:14
5 - 8:10 6 - 8:08
180  
6/28/07 run home 6.1 0:54:34 8:57 Recovery -
1 - 8:57 2 - 8:20
3 - 8:40 4 - 8:54
5 - 9:05 6.1 - 10:38
183.5  
6/29/07 run Huntington Park - Trails 5.46 0:56:58 10:26 Trails - some sections a little too steep for running - but mostly good for running. 183.5  
6/30/07 race / run Roxbury, home 13.2     AM - Roxbury Race - 5miles (Squire Rd) 4th place 33:13 (6:39)
PM - Home - 7 miles recovery - 1:02:16 (8:54)
188  
7/1/07 run Bethel, Ct 9.6 1:27:02 9:04 Bethel Firecracker 8K course x 2 /
lap 1 - 43:51
lap 2 - 43:12
184  
              184.2857 58.56
7/2/07 run DHS track 6 0:47:51 7:59   188  
7/3/07 run DHS track 5 0:43:00 8:36 Recovery - resting for tomorrow's race 186  
7/4/07 race Bethel, CT 7.5     Bethel Firecracker 8K - distance actually a bit longer - call it 5 miles. 30:10 - 23rd place, 3rd in 40-44 AG
1 - 5:38 2 - 6:18 3 - 6:04 4 - 5:59 5 - 6:13

w/u 2 miles, c/d 0.5 mile
186.5  
7/5/07 run home 8.1 1:10:39 8:43 Recovery
1 - 8:41, 2 - 8:35,
3 - 8:44, 4 - 8:53,
5 - 8:56, 6.1 - 10:11,
7.1 - 8:27, 8.1 - 8:13
185  
7/6/07 run DHS track 6 0:49:56 8:19 Recovery 183.5  
7/7/07 race Roxbury 7     2 mile w/u
Squire Rd race - 5 miles:
5th place, 32:22 (6:28)
1 - 6:11, 2 - 6:19,
3 - 7:33, 4 - 6:15,
5 - 6:05
184  
7/8/07 run Roxbury to Danbury 14.9 2:07:34 8:34 Med. Long
Roxbury Rec. Park to South St to Falls Rd to Minors Bridge Rd to Hut Hill Rd to Wewaka Brook Rd to Rt 133 to Stony Hill Rd (Brookfield) to Vail Rd to Garella Rd to Rt. 6 / Stony Hill Rd (Bethel) to Pocono Lane (Danbury)
183  
              185.1429 54.5

2007 Training - Part 2

Beat Frequencies - Running