2008 Training

Date

Event

Location

Distance (Miles)

Time

Pace

Notes

Weight

Weekly Mileage

Shoes

D0
(black NB)

F0 (Saucony)

E1 (NB 1061)

E2 (NB 1061)

E3 (NB 1061)

G0 (Brooks trail shoes)

F1 (Saucony Hurricanes)

E4 (NB 1061)
June 2008

H1 (NB 826)
June 2008

E5 (NB 1061) Aug 2008

E6 (NB 1061) Sept 2008

I1 (NB 903) Nov 2008

135.81

545.12

705.65

505.58

616.27

589.45

194.77

688.34

705.48

267.63

216.01

388.21

80.55

75.81

538.92

421.98

488.58

509.87

143.4

32.4

(12/31/07)

6.1

1/1/2008

Race

Brookfield, CT

New Years Day 4 Mile Race + 2 mile warmup. 11:00 AM - 8th place: 24:21 (6:06 pace)

192

1/2/2008

Run - Med Long

Home

14.2

2:03:23

08:41.3

4:00 AM - home - 2 neighborhood loops + 2 additional miles ///
1 - 8:51, 2 - 8:18, 3 - 8:39, 4 - 8:49, 5 - 8:28, 6.1 - 10:27, 7.1 - 8:24, 8.1 - 8:14, 9.1 - 8:30, 10.1 - 8:36, 11.1 - 8:48, 12.2 - 10:39, 13.2 - 8:32, 14.2 - 8:07

189.5

14.2

1/3/2008

Run - Recovery

Home

6.1

0:54:44

08:58.4

4:30 AM 1 - 8:54, 2 - 8:32, 3 - 8:57, 4 - 8:56, 5 - 8:50, 6.1 - 10:34

192

6.1

1/4/2008

Run - Med Long

Home

12.2

1:45:03

08:36.6

4:00 AM 1 - 8:37, 2 - 8:28, 3 - 8:39, 4 - 8:31, 5 - 8:35, 6.1 - 10:13, 7.1 - 8:06, 8.1 - 8:19, 9.1 - 8:40, 10.1 - 10:26, 11.1 - 8:29, 12.2 -10:00

189

12.2

1/5/2008

Run - Recovery

Home

10.1

9:00 AM - 6.1mi in 8:30 (8:30) ////
4:00 PM - 4 miles in 30:47 (7:42)

192.5

10.1

1/6/2008

Run - Med Long

Danbury

16.2

2:06:50

07:49.8

10:00 AM - Greater Danbury Half Marathon course + 5K course / 38 degrees F

191.5

16.2

191.0833

70.9

1/7/2008

Run - Recovery

Home

10.1

4:30 AM blister on toe - 6.1mi in 58:28 (9:35) ///
6:40 PM 4mi in 32:43 (8:11) 1 - 8:27, 2 - 7:42, 3 - 8:14, 4 - 8:00

192

10.1

1/8/2008

Run - Gen. Aer

DHS

1:20:21

08:02.1

4:00 AM / after 3mi 10x100m strides

192

1/9/2008

Run - Med Long

Home

14.2

1:58:11

08:19.4

4:00 AM / 1 - 8:39, 2 - 8:19, 3 - 8:18, 4 - 8:24, 5 - 8:21, 6.1 - 10:02, 7.1 - 7:57, 8.1 - 7:57, 9.1 - 8:17, 10.1 - 8:23, 11.1 - 8:18, 12.2 - 9:51, 13.2 - 7:54, 14.2 - 7:30

190

14.2

1/10/2008

Run - Recovery

DHS

0:51:13

08:32.2

4:30 AM 38 deg. F

192

1/11/2008

Run - Med Long

Home

12.2

1:37:54

08:01.5

2:00 PM 50 deg. F - pouring rain 1 - 8:01, 2 - 7:42, 3 - 7:54, 4 - 7:57, 5 - 8:00, 6.1 - 9:41, 7.1 - 7:41, 8.1 - 7:42, 9.1 - 8:00, 10.1 - 8:14, 11.1 - 8:03, 12.2 - 9:00

191.5

12.2

1/12/2008

Run - Recovery

DHS

0:48:16

08:02.7

9:00 AM , 38 deg. F

192.5

1/13/2008

Run - Med Long

Hollandia / Putnam Park

15.8

2:04:00

07:50.9

6:30 AM 24 deg. F, one short rest around 9 miles, group of 5 running

15.8

191.6667

74.3

1/14/2008

Run - Recovery

Home

10.2

1:31:25

08:57.7

4:30 AM - heavy snow - 6.2mi in 59:00 (9:31) ////
7:00 PM - roads clear - 4mi in 32:25 (8:06)

192.5

G0 / F0

6.2

1/15/2008

Run - Threshold

Home

10.2

1:24:02

08:14.3

4:30 AM - 2mi w/u, 4.1mi tempo, 4mi c/d
M1 - 9:09, M2 - 8:45, M3 - 7:54, M4 - 7:38, M5 - 7:47, M6.1 - 8:59, M7.1 - 8:47, M8.1 - 7:58, M9.1 - 8:33, M10.1 - 8:33

191

10.2

1/16/2008

Run - Med Long

Home

15.4

2:12:23

08:35.8

4:00 AM - 20 deg F - M1 - 8:41, M2 - 8:06, M3 - 8:39, M4 - 8:32, M5 - 8:28, M6.2 - 10:13, M7.2 - 8:30, M8.2 - 8:25, M9.2 - 9:06, M10.2 - 8:52, M11.2 - 8:55, M12.4 - 10:52, M13.4 - 8:33, M14.4 - 8:12, M15.4 - 8:20

190

15.4

1/17/2008

Run - Recovery

Home

6.2

0:55:46

08:59.7

4:30 AM / 15 deg F / M1 - 9:16, M2 - 8:50, M3 - 8:55, M4 - 8:26, M5 - 9:03, M6 - 9:24, (M6.2) - 1:52

191.5

6.2

1/18/2008

Run - Med Long

Home

13.2

1:44:18

07:54.1

8:00 PM / 31 deg F / M1 - 7:59, M2 - 7:31, M3 - 7:52, M4 - 7:29, M5 - 8:01, M6.2 - 10:19, M7.2 - 8:04, M8.2 - 7:45, M9.2 - 7:42, M10.2 - 7:51, M11.2 - 7:48, M12.2 - 8:24, M13.2 - 7:33
last mile was 0.2 to home, then 0.4mi * 2 around loop.

192

13.2

1/19/2008

Run - Recovery

Home

6.2

0:52:32

08:28.4

9:00 AM / 23 deg F

191

6.2

1/20/2008

Run - Long

I-84 Crossover

21.85

2:56:12

08:03.8

9:00 AM / 19 deg F dirt road part of Pond Brook Road was very icy, but I didn't fall there. There was a mistake on Google Maps for Pritten Hill Road, so I had to turn around. I had a hard fall on a patch of ice that I didn't notice. Both knees hurt for a couple miles after that, so that slowed the overall pace a bit.

192

21.85

11:36:38

191.4286

83.25

1/21/2008

Run - Recovery

Home

10.2

1:31:07

08:56.0

4:30 AM / 12 deg F / 6.2mi in 56:59 ///
7:00 PM / 4mi in 34:08 (8:32)
1 - 8:59, 2 - 8:20, 3 - 8:28, 4 - 8:22

191

10.2

1/22/2008

Run - Gen. Aer

Home

10.2

1:20:35

07:54.0

4:00 AM / 19 deg F, Gen. Aer inc. 10x100m strides (approx)

189

10.2

1/23/2008

Run - Med Long

Home

13.4

1:47:06

07:59.6

4:00 AM / 25 deg F / 1 - 8:40, 2 - 7:50, 3 - 7:59, 4,5 - 15:49, 6.2 - 10:07, 7.2 - 7:54, 8.2 - 7:30, 9.2 - 8:02, 10.2 - 7:43, 11.2 - 8:17, 12.4 - 9:48, 13.4 - 7:28

188

13.4

1/24/2008

Run - Recovery

Home

6.2

0:54:14

08:44.8

4:30 AM / 12 deg F / 1 - 9:13, 2 - 8:33, 3 - 8:41, 4 - 8:13, 5 - 8:51, 6.2 - 10:43

191

6.2

1/25/2008

Run - Recovery

Home

6.2

0:48:52

07:52.9

11:00 AM / 20 deg F / 1 - 8:13, 2 - 7:44, 3 - 7:51, 4 - 7:31, 5 - 7:58, 6.2 - 9:35

191.5

6.2

1/26/2008

Run - Med Long

Home - Bethel - Brookfield

11.77

1:29:37

07:36.8

12:00 PM / 25°F / 12 miles in 1:29:37 (hilly) home - out to N. Beech Tree Rd (end) and back (includes Vale Rd & Sunset Hill Rd) 1 - 8:19, 2 - 7:24, 3 - 7:12, 4 - 8:27, 5,6 - 14:59, 7,8 - 14:20, 9 - 7:22, 10 - 7:47, 11 - 6:58, 12 - 6:50 ///
out - 46:21, back - 43:16

191

1/27/2008

Run - Med Long

Home

14.4

1:53:40

07:53.6

6:30 PM / 30°F Windy / scheduled for 16, but I was exhausted after 12, so I cut it short at 14. ////
1 - 8:19, 2 - 7:34, 3 - 8:06, 4 - 7:34, 5 - 7:59, 6.2 - 10:02, 7.2 - 7:49, 8.2 - 7:25, 9.2 - 7:57, 10.2 - 7:29, 11.2 - 7:53, 12.4 - 10:11, 13.4 - 7:58, 14.4 - 7:30

190.5

14.4

9:45:11

190.2857

72.37

1/28/2008

Run - Recovery

Home

6.2

0:57:23

09:15.3

4:30 AM / 28°F / 1 - 9:15, 2 - 8:50, 3 - 9:06, 4 - 8:51, 5 - 9:39, 6.2 - 11:41 //// feeling sick - skipped PM run

188.5

6.2

1/29/2008

Run - Threshold

Home

10.8

1:28:48

08:13.3

7:30:00 PM 38°F / still sick: sore throat, tired - scheduled for 11mi with 5mi at half mar to 15K race pace - only did 4 miles at tempo effort but slower pace than desired ////
1 - 9:01, 2 - 6:36, 3 - 6:51, 4 - 6:28, 5 - 6:58, 6.2 - 11:22, 7.2 - 9:06, 8.2 - 8:48, 9.2 - 9:12, 10.2 - 8:55, 10.8 - 5:32

191.5

10.8

1/30/2008

Run - Med Long

Home

12.4

1:43:00

08:18.4

8:30:00 PM 38°F / still sick -cut short - was scheduled for 15 miles. 1 - 8:46, 2 - 7:52, 3 - 8:10, 4 - 7:47, 5 - 8:28, 6.2 - 10:34, 7.2 - 8:03, 8.2 - 7:55, 9.2 - 8:12, 10.2 - 7:53, 11.2 - 8:29, 12.4 - 10:52

189.5

12.4

1/31/2008

Run - Recovery

DHS

0:48:58

08:09.7

4:30 AM 25°F / still sick - skipped PM run ////
1 - 8:43, 2 - 8:09, 3 - 8:05, 4 - 8:00, 5 - 7:56, 6 - 8:05

188.5

2/1/2008

Run - Gen. Aer

Home - Treadmill

1:08:40

08:35.0

9:00 PM (indoors) / still sick, but getting over it - freezing rain, rain, wind outside - I shortened scheduled run of 12 miles to 8, partly due to treadmill, partly due to late start

191

2/2/2008

Run - Gen. Aer

Bethel - Figure Eight

10.79

1:26:00

07:58.2

9:00 AM 38°F , windy. Cold symptoms at a minimum

188.5

10.7

2/3/2008

Run - Long

Home - beyond Pond Brook - out & back

19.65

2:40:19

08:09.5

6:15 AM 25°F, calm - was only dark for a couple of miles. Tough, hilly course, especially on the way back - up Whisconier (Rt 25) and up Vale Rd

187

19.65

10:13:08

189.2143

73.84

2/4/2008

Run - Recovery

DHS / Home

1:21:57

08:11.7

4:30 AM - DHS - 6mi in 49:28 (8:16) 29 °F ////
8:00 PM - Home - 4mi in 32:29 (8:07), 1 - 8:44, 2 - 7:50, 3 - 7:57, 4 - 7:59

189

2/5/2008

Run - Recovery

DHS / Home

1:20:14

08:01.4

4:30 AM - DHS - 6mi in 48:08 (8:01), inc. 10x100m strides 40 °F ////
7:00 Pm Home - 4mi in 32:06 (8:01), 1 - 8:37, 2 - 7:40, 3 - 7:57, 4 - 7:51

188.5

2/6/2008

Run - Med Long

Home

15.1

2:07:24

08:26.2

4:00 AM - 40°F 1 - 8:35, 2 - 7:49, 3 - 8:11, 4 - 7:52, 5 - 8:19, 6.2 - 10:47, 7.2 - 8:19, 8.2 - 8:06, 9.2 - 8:16, 10.2 - 8:12, 11.2 - 8:51, 12.4 - 10:56, 13.4 - 8:44, 14.4 - 8:24, 15.1 - 6:06

186.5

15.1

2/7/2008

Run - Recovery

Home

6.2

0:52:57

08:32.4

6:00 PM - 38°F, 1 - 8:55, 2 - 8:15, 3 - 8:20, 4 - 8:07, 5 - 8:40, 6.2 - 10:40

189

6.2

2/8/2008

Run - Threshold

DHS

1:34:09

07:50.7

30°F, w/u - 3mi in 25:23 (8:28) ,
threshold - 5mi in 34:24 (6:53),
c/d - 4mi in 34:22 (8:36)

188

2/9/2008

Run - Gen. Aer

Roxbury

11.4

1:30:25

07:55.9

8:00 AM, 25°F 8.4mi in 1:04:02 ////
5:00 PM, 3 mi in 26:23

189.5

2/10/2008

Run - Long

New Milford

20.3

2:45:27

08:09.0

8:30 AM, 30°F Boardman Bridge - River Rd, etc.

188.5

20.3

11:32:33

188.4286

2/11/2008

Run - Recovery

DHS / Home

10.2

1:31:25

08:57.7

5:00 AM, DHS 8°F extremely windy, 1.5 miles in 14:37 (8:47) + Home (Treadmill) 2.5 miles in 21:57 (8:47) /////
8:00 PM, Home, 17°F windy, 6.2 miles in 54:41 (8:49), 1 - 8:49, 2 - 8:30, 3 - 8:41, 4 - 8:27, 5 - 8:58, 6.2 - 11:16

191.5

10.2

2/12/2008

Run - Recovery

DHS / Home

1:27:48

08:46.8

4:30 AM, DHS 13°F windy, 6 miles in 52:00 (8:40) ////
8:00 PM, Home 22°F, heavy snow, 4 miles in 35:48 (8:57)

189

2/13/2008

Run - Med Long

Home - Treadmill

2:30:54

07:56.5

5:30:00 AM, Treadmill (rain / freezing rain outside) 15 miles in 1:57:25 (7:50), 1 - 9:03, 2 - 8:05, 3 - 7:45, 4 - 7:49, 5 - 7:47, 6 - 7:43, 7 - 7:57, 8 - 7:44, 9 - 7:57, 10 - 7:33, 11 - 7:45, 12 - 7:41, 13 - 7:48, 14 - 7:22, 15 - 7:26 ////
8:30 PM, Treadmill, 4 miles in 33:29 (8:25), 1 - 8:49, 2 - 8:25, 3 - 8:15, 4 - 8:11

191

2/14/2008

Run - Recovery

Target - Bethel / Home

1:23:10

08:19.0

7:00 AM, Target Bethel, 6 miles in 50:30 (8:25) ////
7:30 PM, Home, 4 miles in 32:40 (8:10)

2/15/2008

Run - Med Long

Home

13.1

1:47:25

08:12.0

6:30 PM, 30°F

189.5

13.1

2/16/2008

Race, Run

Roxbury, Home

7.8

0:56:10

07:12.1

8:00 AM, Roxbury, w/u 2.4 miles in 18:25 (7:40), race: 2.4 miles in 14:53 (6:12) (1st place) ////
5:00 PM, Home, 3 miles in 22:52 (7:37)

189

7.8

2/17/2008

Run

Roxbury

16.1

1:58:22

07:21.1

9:30 AM, Judds Bridge, Walker Brook Rd, out & back + 2 loops around the jogging track, 25°F, gusty wind

187.5

16.1

11:35:14

189.5833

86.2

2/18/2008

Run

Home

10.2

1:34:58

09:18.6

4:30 AM, Home, 6.2 miles in 1:00:11 (9:42), heavy rain, 50 °F (NB 895) ///
7:30 PM, Home, 45 °F, 4 miles in 34:47 (8:42), 1 - 8:51, 2 - 8:31, 3 - 8:40, 4 - 8:44 (E2)

188.5

D0 / E2

6.4

2/19/2008

Run

DHS

1:11:36

07:57.3

4:30 AM

189.5

2/20/2008

Run

Bethel Big Y to Old Castle Hill & back

1:13:02

08:06.9

6:45 AM : 22°F - out 37:42, back 35:20

191.5

2/21/2008

Run

Home

10.2

1:25:59

08:25.8

4:30 AM 11°F, 6.2 miles in 53:42 (8:40) ////
7:30 PM 30°F, 4 miles in 32:17 (8:04), 1 - 8:41, 2 - 7:51, 3 - 7:49, 4 - 7:57

190

10.2

2/22/2008

Run

Home roads / Treadmill

15.8

2:11:14

08:18.4

10:30 AM 27°F, Heavy snow, footing getting progressively worse, 11.8 miles in 1:41:02 (8:34) 1 - 8:00, 2 - 7:48, 3 - 8:16, 4 - 7:46, 5 - 8:30, 6.2 - 10:55, 7.2 - 8:30, 8.2 - 8:14, 9.2 - 8:54, 10.2 - 8:50, 11.2 - 9:29, 11.8 - 5:51 ////
5:00 PM, Treadmill, 4 miles in 32:12 (8:03) 1 - 8:52, 2 - 7:47, 3 - 7:45, 4 - 7:49

191

G0 / D0

11.8

2/23/2008

Run

Roxbury

1:25:00

08:30.0

Roxbury Market - Painter Hill, Moosehorn, Upper County, Lower County, 21°F

189.5

2/24/2008

Race

New Preston, CT

16.2

1:55:36

07:08.1

Polar Bear Race - 14th place, 46:15 (6:05) + 1mi w/u + 1 more loop around the lake, total mileage: 16.2

190.5

16.2

10:57:25

190.0714

80.4

2/25/2008

Run

Home

10.2

1:29:47

08:48.1

4:30 AM: 10°F, 6.2 miles in 57:22 (9:15), 1 - 9:21, 2 - 8:38, 3 - 9:02, 4 - 8:51, 5 - 9:33, 6.2 - 11:58 ////
5:00 PM: 38°F, 4 miles in 32:25 (8:06), 1 - 8:24, 2 - 7:54, 3 - 8:03, 4 - 8:04

191

10.2

2/26/2008

Run

Home roads / Treadmill

10.2

1:28:50

08:42.5

4:30 AM: 20°F, 6.2 miles in 56:25 (9:06), 1 - 9:00, 2 - 9:15, 3 - 8:53, 4 - 8:35, 5 - 9:13, 6.2 - 11:26 ////
7:00 PM treadmill, 4 miles in 32:25 (8:06), 1 - 8:47, 2 - 8:03, 3 - 7:47, 4 - 7:49

190

10.2

2/27/2008

Run

Home

15.1

1:59:28

07:54.7

4:00 AM: 35°F 15.1 miles, 1 - 8:29, 2 - 7:40, 3 - 7:43, 4 - 7:29, 5 - 7:54, 6.2 - 9:53, 7.2 - 7:56, 8.2 7:25, 9.2 - 7:50, 10.2 - 7:31 - 11.2 - 8:09, 12.4 - 10:11, 13.4 - 8:00, 14.4 - 7:37, 15.1 - 5:43

189.5

15.1

2/28/2008

Run

Bethel - Big Y

10.36

1:32:32

08:55.9

6:30 AM 18°F, by taunton lake, to Flag Pole by Old Bethel Rd - out: 45:39, back: 46:54

189.5

10.36

2/29/2008

Run

Home

16.4

2:12:29

08:04.7

4:30 AM 0°F, 12.4 miles in 1:39:44, inc. 2mi w/u, 7.2mi tempo, 3.2mi c/d, overall pace - 8:03, tempo pace - 7:13, 1 - 9:22, 2 - 9:07, 3 - 7:06, 4 - 6:51, 5 - 7:28, 6.2 - 9:04, 7.2 - 7:16, 8.2 - 7:04, 9.2 - 7:06, 10.2 - 8:34, 11.2 - 9:19, 12.4 - 11:31 ////
7:30 PM, 25°F, 4 miles in 32:45 (8:11), 1 - 8:34, 2 - 8:03, 3 - 8:06, 4 - 8:02

187

16.4

3/1/2008

Run

Roxbury

1:21:28

07:24.4

8:30 AM, 34°F raining, snowed night before, Roxbury Market, Judds Bridge, Walker Brook, out - 40:17, back - 41:12

187

3/2/2008

Run

New Milford

24.2

3:27:53

08:35.4

8:00 AM, 24°F windy, clear. Near-flat beginning and end, hilly middle part of the run, including a 2 mile, 500 foot (?) climb up Geer Mountain Road. Total 2220 feet of climb, 4440 feet total elevation change for whole run.

187

24.2

13:32:27

188.7143

97.46

3/3/2008

Run

Home

6.2

0:58:12

09:23.2

4:30 AM, M1 - 9:23, M2 - 9:04, M3 - 9:14, M4 - 8:55, M5 - 9:31, M6.2 - 11:55

188.5

6.2

3/4/2008

Off

186

3/5/2008

Run

Treadmill / Home

1:23:13

08:19.3

4:30 AM, Treadmill, 6 miles in 47:33 (7:56), M1 - 9:00, M2 - 7:43, M3 - 7:53, M4 - 7:47, M5 - 7:47, M6 - 7:23 ////
8:00 PM, home, 40°F, 4 miles in 35:40 (8:55), M1 - 9:08, M2 - 8:38, M3 - 8:59, M4 - 8:55

184.5

3/6/2008

Run

Bethel

1:46:26

08:52.2

6:30 AM, 28°F - Big Y - Taunton Lake

187.5

3/7/2008

Run

Home

10.2

1:24:58

08:19.8

9:00 AM, 30°F, 6.2 miles in 53:08 (8:34) Saucony (old), 1 - 8:35, 2 - 8:24, 3 - 8:25, 4 - 8:09, 5 - 8:44, 6.2 - 10:51 ///// 5:00 PM, 48°F, Saucony Hurricanes (new), 4 miles in 31:50 (7:58), 1 - 8:20, 2 - 7:49, 3 - 7:49, 4 - 7:53

187

F0 / F1

6.2

3/8/2008

Race

Roxbury

7.04

0:52:55

07:31.0

7:30 AM - w/u - 3.52 miles in 31:19, Race - down Hemlock - 3.52 miles in 21:36 (6:08), 2nd place, 1 - 6:20, 2 - 5:59, 3 - 6:10, 3.52 - 3:08

188

7.04

3/9/2008

Run

Bethel

2:57:21

08:03.7

7:00 AM, Big Y, Redding, 30°F, windy

187

9:23:05

186.9286

67.44

3/10/2008

Run

DHS / Home

1:23:14

08:19.4

4:30 AM, DHS, 6mi in 52:02 (8:40), 23°F ////
6:30 PM, home, 4mi in 31:12 (7:48)

185

3/11/2008

Run

BHS

1:33:00

07:45.0

5:00 PM, 48°F, 3mi w/u, 4.5mi consisting of 6 x 1000m @ 5K race pace with 2 min jog (200m), 4.5mi general, M1 - 7:53, M2 - 7:59, M3 - 7:59, first 1K - 3:28, second 1 K - 3:51, third 1 K - 3:38, fourth 1 K - 3:51, fifth 1 K - 3:53, sixth 1 K - 3:55, last 4.5 miles - 36:30 (8:07 pace), 6 x 1000m - avg time - 3:48 (6:07 min/mile pace)

186

3/12/2008

Run

Home

16.4

2:10:47

07:58.5

4:00 AM, 35°F, 12.4mi in 1:49:08 (8:48) ////
6:00 PM, 45°F, 4mi in 31:39 (7:55), M1 - 8:22, M2 - 7:46, M3 - 7:52, M4 - 7:40

186.5

16.4

3/13/2008

Run

DHS, Home

1:22:33

08:15.3

4:30 AM, DHS, 25°F, 6mi in 50:46 (8:28) ////
6:30 PM, home, 40°F, 4mi in 31:47 (7:57), M1 - 8:19, M2 -7:44, M3 - 7:55, M4 - 7:48

188

3/14/2008

Run

Home

16.4

2:16:08

08:18.0

4:00 AM, 25°F, 12.4mi in 1:43:58 (8:23) ////
6:30 PM, 50°F, 4mi in 32:10 (8:03)

187.5

16.4

3/15/2008

Race

Roxbury

7.04

0:56:28

08:01.2

7:30 AM, 40°F, 3.52 miles down Hemlock before race in 30:29 (8:40), ran race easy: 3.52 miles up Hemlock in 25:59 (7:23)

187

7.04

3/16/2008

Run

New Milford

2:08:14

07:07.4

8:00 AM, 38°F, light rain, 2 miles w/u, 15 miles at Marathon Pace, 1 mile c/d ---- M3 - M17: 1:41:10 (6:45 avg. pace)
M1 - 9:47, M2 - 8:31, M3 - 7:08, M4 - 6:38, M5 - 6:44, M6 - 6:45, M7 - 6:43, M8 - 6:47, M9 - 6:43, M10 - 6:38, M11 - 6:51, M12 - 6:34, M13 - 6:47, M14 - 6:42, M15 - 6:51, M16 - 6:36, M17 - 6:44, M18 - 8:47

188

186.8571

89.84

3/17/2008

Run

Home

10.2

1:30:20

08:51.4

4:30 AM, 25°F, very windy, 6.2mi in 57:53 (9:20) ////;
6:30 PM, 41°F, windy, 4mi in 32:27 (8:07)

186

10.2

3/18/2008

Run

DHS

1:15:25

08:22.8

4:00 AM, 27°F, 3mi w/u, in 26:40, 5x600m w/ 90 sec jog (200m), #1 - 2:24, #2 - 2:17, #3 - 2:16, #4 - 2:16, #5 - 2:14, 1/2mi, so 3mi in 23:05, last 3mi in 25:40

186.5

3/19/2008

Run

Home

9.4

1:22:08

08:44.3

4:00 AM, 38°F, Raining

185

9.4

3/20/2008

Run

Bethel

1:34:18

07:51.5

6:15 AM, 45°F, some wind, Big Y - Taunton Lake

188

3/21/2008

Run

Home

6.2

0:51:20

08:16.8

9:00 AM

186.5

6.2

3/22/2008

Race

Roxbury

5.3

0:36:44

06:55.8

8:00 AM, 1.6mi w/u, 3.7mi race - 1st place - 22:20 (6:02)

188

5.3

3/23/2008

Run

New Milford

20.1

2:35:16

07:43.5

9:00 AM, Boardman Bridge to Bulls Bridge rd, out and back, 30°F, some wind, sunny

189

20.1

187

72.2

3/24/2008

Run

DHS / Home

1:24:24

08:26.4

4:45 AM - DHS - 24°F, 6mi in 53:14 (8:52) ////
6:00 PM - home - 4mi in 31:10 (7:48)

188

10.2

3/25/2008

Run

Home

10.2

1:18:14

07:40.2

4:30 AM - 25°F, 6.2mi in 55:50 (9:00) ////
6:30 PM - 42°F, 4mi in 32:24 (8:06)

187

10.2

3/26/2008

Run

Bethel / New Milford

2:27:19

08:11.1

6:30 AM - 38°F, Bethel - Big Y, 12mi in 1:40:24 (8:22) ////
6:30 PM, New Milford, Harrybrooke Park, 6mi in 46:55 (7:49)

187

3/27/2008

Run

DHS

1:33:39

07:48.2

4:30 AM, 32°F, 3mi w/u in 26:37 (8:52), ////
6mi in 41:05 - 6x1200m w/ 2 minute jog (400m) - #1 - 4:37, #2 - 4:31, #3 - 4:33, #4 - 4:34, #5 - 4:37, #6 - 4:41 ////
3mi c/d in 25:26 (8:28)

188

3/28/2008

Run

DHS

1:06:13

08:16.6

4:30 AM, 38°F, Gen. Aer. w/ 8x100m strides

186

3/29/2008

Race

Roxbury

7.9

1:03:01

07:58.6

7:30 AM, 4.2mi in 36:38 (8:43) ///
3.7mi in 26:23 (7:08)

186.5

7.9

3/30/2008

Run

Bethel

3:00:43

08:12.9

Big Y - Putnam Park

187.5

187.1429

88.1

3/31/2008

Run

Home

10.2

1:35:34

09:22.2

4:30 AM, 6.2mi in 1:01:43 (9:57) (sore legs from yesterday's long run), 34°F, clear ////
PM - 4mi in 33:51 (8:28), 48°F

187

10.2

4/1/2008

Run

DHS

1:20:01

08:00.1

4:30 AM, 54°F, Rain, Wind - 10 miles inc. 8x100m strides

186.5

4/2/2008

Run

Bethel

2:04:53

08:55.2

6:00 AM, 38°F, Big Y - Hollandia, Taunton Lake

185

4/3/2008

Run

DHS

1:00:13

08:36.1

4:30 AM, 25°F, 7mi w/ 6x100m strides

188

4/4/2008

Run

Home

6.2

0:52:10

08:24.8

10:30 AM, 40°F

185.5

6.2

4/5/2008

Race

Roxbury

0:43:48

07:18.0

8:00 AM, 6mi inc. 4.4mi race in 29:24 (6:41) (moderate fast effort), 7th place

187

4/6/2008

Race

Danbury

16.1

2:00:00

07:27.2

9:00 AM, 45°F, windy, 1.5mi w/u, half marathon: at marathon pace target, 1:28:38 (6:43 pace), 1.5mi c/d

188

16.1

186.7143

69.5

4/7/2008

Run

Home

6.2

1:00:15

09:43.1

4:30 AM, 38°F, recovery, slow, tired legs

186.5

6.2

4/8/2008

Run

DHS

1:12:58

08:06.4

4:30 AM, 37°F, 9 miles with 8x100m strides, 1 - 9:03, 2 - 8:29, 3 - 8:16, 4 - 8:09, 5 - 7:49, 6 - 7:54, 7 - 7:47, 8 - 7:47, 9 - 7:49

187

4/9/2008

Run

Bethel - Blue Jay Orchards

6.08

0:53:00

08:43.0

6:30 AM, 32°F

186.5

6.08

4/10/2008

Run

DHS

1:10:13

07:48.1

4:30 AM, 50°F, 3 x 1600m w/ 400m jog, 9 miles total, (6:10, 6:05, 6:05)

185.5

4/11/2008

Run

Home

6.2

0:55:49

09:00.2

4:30 AM, recovery

186

6.2

4/12/2008

Race

Roxbury

8.1

1:06:01

08:09.0

7:30 AM, 50°F, 3.5mi down hemlock + 0.4mi warmup + 4.2mi down hemlock, up Ranney race at easy pace

188

8.1

4/13/2008

Run

Southbury

12.5

1:36:09

07:41.5

7:30 AM, 43°F, bridal trail, 49:13 out, 46:56 back

187.5

12.5

186.7143

57.08

4/14/2008

Run

Home

6.2

0:57:37

09:17.6

30°F

186.5

6.2

4/15/2008

Run

Home

6.2

0:54:48

08:50.3

28°F

188

6.2

4/16/2008

Run

DHS

1:04:15

08:01.9

35°F, 1 - 8:39, 2 - 8:21, 3 - 8:22, 4 - 8:21, 5 - 7:12, 6 - 7:04, 7 - 8:14, 8 - 8:02

187.5

4/17/2008

Run

Home

6.2

0:54:00

08:42.6

187

6.2

4/18/2008

Run

Bethel - Meckauer Park

0:36:34

07:18.8

12:00 PM, 70°F

186

4/19/2008

Race

Roxbury

5.6

0:45:14

08:04.6

3.2mi in 26:13, 2.4mi race in 19:01 (resting for Boston)

188

5.6

4/20/2008

Run

Bethel - Meckauer Park

0:34:00

08:30.0

60°F

187.5

187.2143

41.2

4/21/2008

Race

Boston

26.2

2:57:55

06:47.4

Boston Marathon - 10:00 AM, 45°

26.2

4/22/2008

off

4/23/2008

off

4/24/2008

off

4/25/2008

Run

Home

3.6

0:30:48

08:33.3

188.5

3.6

4/26/2008

Run

Roxbury

4.7

0:40:00

08:30.6

missed race - ran afterwards

188

4.7

4/27/2008

Race

Washington, CT

0:50:00

07:08.6

~7 miles inc. 10K Race (short) - about 9K? In 35:46 (3rd place)

188.25

41.5

4/28/2008

Run

Home

6.2

0:47:55

07:43.7

6:30 PM, 1 - 7:54, 2 - 7:32, 3 - 7:33, 4 - 7:34, 5 - 7:42, 6.2 - 9:39

186.5

6.2

4/29/2008

Run

Home

6.2

0:50:26

08:08.1

6:30 PM, 1 - 8:05, 2 - 7:42, 3 - 8:07, 4 - 8:08, 5 - 8:17, 6.2 - 10:08

188

6.2

4/30/2008

Run

Home

6.2

0:47:10

07:36.5

7:00 PM, 1 - 7:50, 2 - 7:21, 3 - 7:29, 4 - 7:23, 5 - 7:37, 6.2 - 9:31

188.5

6.2

5/1/2008

Run

Home

6.2

0:54:06

08:43.5

7:20 PM, 1 - 8:50, 2 - 8:32, 3 - 8:29, 4 - 8:37, 5 - 8:53, 6.2 - 10:45

6.2

5/2/2008

Run

DHS

0:50:09

08:21.5

4:30 AM, 1 - 8:34, 2 - 8:33, 3 - 8:20, 4 - 8:15, 5 - 8:13, 6 - 8:13

187.5

5/3/2008

Race

Roxbury

5.4

0:38:03

07:02.8

8:00 AM, w/u 1.2mi in 11:02, race 4.2 mi in 27:01

190

5.4

5/4/2008

Run

Home

1:42:00

08:30.0

10:00 AM - Home to N. Beech Tree Rd, Brookfield, and back, 1 - 8:48, 2 - 8:20, 3 - 7:54, 4 - 9:25, 5 - 9:23, 6 - 7;28, 7 - 7:18, 8 - 9:10, 9 - 8:25, 10 - 8:52, 11 - 8:21, 12 - 8:37

188.1

48.2

5/5/2008

Run

Home

6.2

0:50:04

08:04.5

6:00 PM, 1 - 8:26, 2 - 7:47, 3 - 8:00, 4 - 7:59, 5 - 8:01, 6.2 - 9:52

189

6.2

5/6/2008

Run

New Milford

0:46:34

07:45.7

6:00 PM, Harrybrooke Park, 1 - 7:55, 2 - 7:38, 3 - 7:37, 4 - 7:51, 5 - 7:47, 6 - 7:46

189

5/7/2008

Run

Home

7.2

0:55:20

07:41.1

7:00 PM, 1 - 8:09, 2 - 7:42, 3 - 7:48, 4 - 7:44, 5 - 7:56, 6.2 - 9:14, 7.2 - 6:47

187.5

7.2

5/8/2008

Run

Home

0:31:37

07:54.3

5:30 PM, 1 - 8:26, 2 - 7:39, 3 - 7:48, 4 - 7:45

186

5/9/2008

Run

Home

8.2

1:07:39

08:15.0

1 - 8:16, 2 - 7:57, 3 - 8:03, 4 - 8:05, 5 - 8:23, 6.2 - 10:24, 7.2 - 8:25, 8.2 - 8:06

188.5

8.2

5/10/2008

Race

Roxbury

6.4

0:48:07

07:31.1

w/u 1.6 mi in 14:34, race 4.8 mi in 33:33 - 9th place, resting for 10k race tomorrow

6.4

5/11/2008

Race

Norwalk

8.2

0:54:59

06:42.3

w/u 1 mi in 9:04, race 10K in 37:22 (6:02) 5th place, c/d 1 mi in 8:33

8.2

188

46.2

5/12/2008

Run

Home

6.2

0:52:14

08:25.5

7:00 PM, 1 - 8:37, 2 - 8:05, 3 - 8:08, 4 - 8:17, 5 - 8:29, 6.2 - 10:38

189.5

6.2

5/13/2008

Run

Home

9.95

1:21:35

08:12.0

6:30 PM, home, Berkshire Industrial Park, Brookfield

189

9.95

5/14/2008

Run

Home

6.2

0:55:48

09:00.0

1 - 8:49, 2 - 8:26, 3 - 8:48, 4 - 8:59, 5 - 9:18, 6.2 - 11:28

188

6.2

5/15/2008

Run

Home

8.2

1:03:17

07:43.0

1 - 8:25, 2 - 7:35, 3 - 7:46, 4 - 7:34, 5 - 7:53, 6.2 - 9:44, 7.2 - 7:25, 8.2 - 6:56

189.5

8.2

5/16/2008

Run

Home

6.2

0:54:05

08:43.4

1 - 8:54, 2 - 8:28, 3 - 8:31, 4 - 8:31, 5 - 8:47, 6.2 - 10:55

187.5

6.2

5/17/2008

Run

Home

4.3

0:39:46

09:14.9

8:30 PM, Recovery run - Soapstone Mountain Trail Race tomorrow.

190.5

4.3

5/18/2008

Race

Somers, CT

14.5

2:11:49

09:05.4

Soapstone Mountain Trail Race

14.5

189

55.55

5/19/2008

Run

Home

6.2

0:56:04

09:02.6

187

6.2

5/20/2008

Run

DHS

0:48:21

08:03.5

4:30 AM

188.5

5/21/2008

Run

Home

14.4

1:59:32

08:18.1

AM - 8.2 mi in 1:12:24 (8:50)
PM - 6.2 mi in 47:08 (7:36)

190.5

14.4

5/22/2008

Run

Home

8.2

1:08:19

08:19.9

6:30 PM, 1 - 8:21, 2 - 8:07, 3 - 8:12, 4 - 8:17, 5 - 8:26, 6.2 - 10:31, 7.2 - 8:30, 8.2 - 7:55

188.5

8.2

5/23/2008

Run

DHS / Home

9.48

1:21:03

08:33.0

AM - DHS - 6mi inc. 6x100m strides in 49:28 (8:16)
PM - Home - Berkshire Park / trail - 3.48 miles in 31:35 (9:05)

188

9.48

5/24/2008

Race

Roxbury

6.6

0:47:41

07:13.5

w/u 2.4mi in 21:12, race 4.2mi in 26:29

6.6

5/25/2008

Run

Home

13.56

1:57:41

08:40.7

home - Sunrise - Berkshire - Vale - Stony brook, W. Whisconnier, 25, Farrel, Hawleyville, 25, Barnabas, Tunnel, Blackman, 6, Taunton Lake, Taunton Hill, Taunton Lane, 6, home

189

13.56

188.5833

64.44

5/26/2008

Race

Durham, CT

8.2

0:56:43

06:55.0

2mi w/u in 18:00 (9:00 pace), Race - 38:43 - 5th place 1st in 40-49 AG, M1 - 5:59, M2 - 5:57, M3 - 6:44, M4 - 6:37, M5 - 6:19, M6 - 5:56, (M6.2) - 1:12

188.5

8.2

5/27/2008

Run

Home

0:26:04

08:41.3

6:00 PM

188.5

5/28/2008

Run

DHS / Home

12.2

1:40:43

08:15.3

4:30 AM - DHS - 6mi inc. 8x100m strides in 49:02 (8:10),
6:30 PM - home - 6.2mi in 51:41 (8:20)

188.5

12.2

5/29/2008

Run

Home

12.2

1:41:45

08:20.4

4:30 AM - Home - Vail Rd, back - 6mi in 52:30 (8:45) /
7:00 PM - Home - 6.2mi in 49:15 (7:57)

187.5

12.2

5/30/2008

Off

work / travel to Maine

187.5

5/31/2008

Run

Frye Island

10.59

1:26:19

08:09.0

9:30 AM 3x 3.53 mile loop, 1st loop - 29:55 (8:28), 2nd loop - 28:40 (8:07), 3rd loop - 27:45 (7:52)

10.59

6/1/2008

Run

Frye Island

11.66

1:38:10

08:25.1

7:30 AM, 2 x 5.83mi loop, 1st loop in 48:57 (8:24), 2nd loop in 49:14 (8:27)

11.66

188.1

57.85

6/2/2008

Run

Home

8.2

1:08:07

08:18.4

7:15 PM

191

8.2

6/3/2008

Run

DHS / Home

11.6

1:28:09

07:35.9

4:45 AM - DHS - H1 - w/u: 3mi in 24:36 (8:12),
tempo: 4mi in 25:50 (6:28),
c/d 0.5mi in 4:06 (8:12) ////
7:45 PM - home - F1 - 4.1mi in 33:07 (8:05)

187.5

H1 / F1

4.1

7.5

6/4/2008

Run

Home

6.2

0:48:51

07:52.7

7:45 PM - home M1 - 8:18, M2 - 7:30, M3 - 7:43, M4 - 7:39, M5 - 7:57, M6.2 - 9:43

187.5

6.2

6/5/2008

Run

DHS / Home

10.3

1:24:15

08:10.8

4:45 AM - DHS - 6mi in 47:25 w/ 8x100m strides ///
6:30 PM - Home - 4.3mi in 36:50

189

H1 / F1

4.3

6/6/2008

Race

New Milford

4.6

0:29:54

06:30.0

Moonlight 5K, w/u 1.5 mi in 12 miles, race 3.1 mi in 17:54, 54th place. M1 - 5:26, M2 - 5:58, M3.1 - 6:31

188.5

4.6

6/7/2008

Race

Roxbury

10.1

1:15:10

07:26.5

w/u down Hemlock 3.5 mi in 31:46, race Sentry Hill 6.6 mi in 43:15, 2nd place

186.5

10.1

6/8/2008

Run

Home

19.9

2:52:07

08:38.9

7:45 AM - Home - Vale Rd, Pond Brook, Taunton Lake, Plumtrees - Hot - 70's, 80's, humid

188

19.9

188.2857

70.9

6/9/2008

Run

DHS

0:56:19

09:23.2

4:45 AM 70°F, recovery

185

6/10/2008

Run

Home

6.2

1:00:14

09:42.9

4:30 AM, recovery

189

6.2

6/11/2008

Run

DHS / Home

10.62

1:31:34

08:37.3

4:45:00 AM 70°F, DHS - 6mi inc. 10x100m strides in 51:34 (8:36) ////
6:30 PM, home, 4.62 miles in 40:00 (8:39), bit by Gartner's dog (Sunrise Rd)

191

10.62

6/12/2008

Run

Home

10.2

1:29:02

08:43.7

4:30 AM 6.2mi in 55:23 ////
6:30 PM 4mi in 33:39

189

10.2

6/13/2008

Run

Home

0:46:03

07:40.5

6:30 PM, home, Vale Rd, start of dirt section, back - 6 miles in 46:03, 1 - 8:25, 2 - 7:37, 3 - 7:08, 4 - 7:43, 5 - 7:31, 6 - 7:38

188

6/14/2008

Run

Roxbury

9.4

1:19:46

08:29.1

7:30 AM, w/u 3.5mi in 31:08, race (jogged) 3.5mi down hemlock in 28:25, c/d 2.4mi in 20:13

187.5

9.4

6/15/2008

Race

Branford

0:48:03

06:51.9

9:30 AM, 2mi w/u in 18:00, 5 mi in 30:03 (Net Time) 30:07 (Gun Time) 30:08 (my watch) M1 - 5:51, M2 - 5:54, M3,M4 - 12:26, M5 - 5:57

188.5

188.2857

55.42

6/16/2008

Run

Home

6.2

0:52:05

08:24.0

7:30 PM, med to light rain

188.5

6.2

6/17/2008

Run

DHS / Home

14.2

1:51:18

07:50.3

4:45 AM - DHS, 7 miles in 55:38 (7:57) ////
6:30 PM - Home, 7.2 miles in 55:40 (7:44) 1 - 8:08 2 - 7:19 3 - 7:41 4 - 7:42 5 - 7:43 6.2 - 9:53 7.2 - 7:14

188.5

14.2

6/18/2008

Run

Home

12.2

1:46:54

08:45.7

4:45 AM, 6.2mi in 55:56 (9:01) ////
7:00 PM, 6.0mi in 51:58 (8:40)

188

12.2

6/19/2008

Run

Home

12.4

1:42:58

08:18.2

6:20 PM, home - bethel, newtown, hills

187

12.4

6/20/2008

Run

DHS

0:52:04

08:40.7

4:45 AM, easy

185.5

6/21/2008

Run

Roxbury

7.8

1:03:03

08:05.0

3.5 mi down Hemlock for warmup in 31:03, 4.3 mi High Bridge Rd Reverse for race (jogged) in 32:00

187

7.8

6/22/2008

Race

Fairfield, CT

14.2

1:34:20

06:38.6

1 mile w/u in 9:00, race: 13.1 miles in 1:25:20 (6:31)

189.5

14.2

187.7143

6/23/2008

Run

DHS

1:03:00

07:52.5

7:00 PM

186.5

6/24/2008

Run

DHS / Home

14.2

1:58:14

08:19.6

4:30AM - DHS - 6mi inc. 8x100m strides in 52:20 (8:44) ////
6:30PM - home - 8.2mi in 1:05:54 M1 - 8:36, M2 - 7:44, M3 - 8:04, M4 - 7:59, M5 - 8:13, M6.2 - 9:55, M7.2 - 7:53, M8.2 - 7:32

185

14.2

6/25/2008

Run

Home

12.4

1:47:23

08:39.6

4:45AM - 6.2mi in 56:22 (9:05) ////
6:30PM - 6.2mi in 51:01 (8:14)

186.5

12.4

6/26/2008

Run

DHS

0:46:51

07:48.5

7:30PM - 6mi in 46:51 (7:48)

184.5

6/27/2008

Run

Home

6.2

0:56:08

09:03.2

4:30AM - 6.2mi in 56:08 (9:03)

186

6.2

6/28/2008

Race

Roxbury

7.6

0:53:06

06:59.2

8:00AM - w/u 1.2mi in 11:10, race - 6.4mi in 41:56 (6:33) - 2nd place

187.5

7.6

6/29/2008

Run

Frye Island

2:58:58

08:08.1

11:30AM M1-M6: 49:17 (8:13), M7-M11: 40:12 (8:02), M12-M16: 39:22 (7:52), M17-M20: 32:15 (8:04), M21: 8:30, M22: 9:22
I had only water and HEED sports drink for this run - no gels or solid food. I was feeling pretty good up through 20 miles, where I started melting down - quickly - quads started cramping up. It was maybe 80 degrees, high humidity. I was soaked with sweat. I did not drink enough. Cooled down in lake at end.

186

76.4

6/30/2008

Run

Frye Island

7.2

1:03:57

08:52.9

4:00PM - recovery

186

7.2

7/1/2008

Run

Frye Island

12.8

1:11:55

05:37.1

8:00AM - 8.6 miles in 1:11:55 (8:22) ////
4:00PM - 4.2 miles in 0:33:51 (8:04)

12.8

7/2/2008

Run

Frye Island

1:55:14

08:13.9

9:00AM - 4 loops of 3.5 miles each.
First loop - 8:34 pace
Second loop - 8:19 pace
Third loop - 8:10 pace
Fourth loop - 7:53 pace

7/3/2008

Run

Frye Island

13.6

1:57:50

08:39.9

7:00AM - 8.6 miles in 1:12:48 (8:28) ////
3:00 PM - 5 miles in 45:02 (9:00)

13.6

7/4/2008

Run

Frye Island

14.2

2:01:17

08:32.5

6:00 AM - 7.2 miles in 1:01:06 (8:29) ////
5:30 PM - 7.2 miles in 1:00:11 (8:22)

14.2

7/5/2008

Run

Frye Island

1:01:36

08:48.0

8:00AM - 3.5 miles in 31:52 (9:06)
////
5:00PM - 3.5 miles in 29:44 (8:30)

7/6/2008

Race

Frye Island

6.5

0:45:55

07:03.8

9:00AM - w/u 1.5 miles in 13:30 (9:00), race: 5 miles in 32:25 (6:29)

6.5

186

75.3

7/7/2008

Run

Home

8.2

1:05:41

08:00.6

7:00PM - 1 - 8:14, 2 - 7:52, 3 - 7:53, 4 - 7:57, 5 - 8:14, 6.2 - 10:11, 7.2 - 7:52, 8.2 - 7:29

185

8.2

7/8/2008

Run

Home

1:36:40

08:03.3

6:00PM first half 49:46 (8:18) ///
second half 46:54 (7:49)

184.5

7/9/2008

Run

DHS / Home

14.2

2:01:21

08:32.7

4:30AM - DHS - 8mi, inc. 10x100m strides in 1:08:14 (8:32) ////
6:40PM - home 6.2mi in 53:07 (8:34)

184

14.2

7/10/2008

Run

Home

6.05

0:52:44

08:43.0

7:00PM - Berkshire Corporate Park and nearby roads

185.5

6.05

7/11/2008

Run

DHS / Home

14.2

2:01:58

08:35.4

4:50AM - DHS - 8mi in 1:07:47 (8:28) ////
5:00 PM - Home - 6.2mi in 54:11 (8:44)

186.5

14.2

7/12/2008

Race

Roxbury

9.5

1:13:07

07:41.8

7:00AM - 3.5mi w/u (down hemlock) in 32:06, ///
race 5 miles in 32:01 ///
c/d 1mile in 9:00

186.5

9.5

7/13/2008

Run

New Milford

17.8

2:39:39

08:58.1

7:00AM - Boardman Bridge - River Road - Geer Mountain - Ore Hill, Peet Hill, W. Meetinghouse, Aspetuck Ridge, Rooster Tail Hollow ////
last mile in 7:56

187.5

17.8

185.6429

81.95

7/14/2008

Run

DHS / Home

12.2

1:52:25

09:12.9

4:45AM - DHS - 6mi in 56:44, Rain on and off ///
6:00PM - Home - 6.2mi in 55:41

185

12.2

7/15/2008

Run

Home

6.2

0:53:47

08:40.5

8:00PM

186.5

6.2

7/16/2008

Run

Bethel - Big Y

1:36:05

08:00.4

6:00AM

186

7/17/2008

Run

DHS / Home

14.2

1:52:00

07:53.2

4:45AM - DHS - 8mi inc. 8x100m strides in 1:02:37 (7:48 pace) ////
7:00PM - home - 6.2mi in 49:23 (7:58) M1 - 8:35, M2 - 7:50, M3 - 7:58, M4 - 8:00, M5 - 7:54, M6.2 - 9:06

187

14.2

7/18/2008

Run

Home

6.2

0:58:56

09:30.3

4:30AM - recovery

184.5

6.2

7/19/2008

Race

Roxbury / Home

6.52

0:47:43

07:19.1

8:00AM - Roxbury, H1, 0.82mi w/u in 7:16, 3.7mi race in 22:31 (6:05) ////
6:30PM - Home, F0, 2mi in 17:51 (8:56)

185

H1 / F0

4.52

7/20/2008

Run

Roxbury

2:53:42

08:41.1

7:00AM - Roxbury - Park - Judds Bridge - Steep Rock loop - back to Park - Squire Rd Reverse (up South St)

183.5

185.3571

77.32

7/21/2008

Run

DHS

0:48:46

08:07.7

7:30 PM

183.5

7/22/2008

Run

Frye Island

7.2

0:58:58

08:11.4

1mi w/u, fartleks - 1 min on, 1min off; 2 min on, 2 min off, hills; 2mi c/d

7.2

7/23/2008

Run

Frye Island

1:03:03

09:00.4

9:00 AM, recovery

7/24/2008

Run

Frye Island

7.2

1:00:23

08:23.2

9:00 AM, recovery

7.2

7/25/2008

Run

DHS

0:48:38

08:06.3

10:00 AM, recovery

7/26/2008

Race

New Milford

9.31

1:03:59

06:52.4

8:00 AM, 1.5mi w/u, 7.81mi race in 49:42 (6:13)

186

9.31

7/27/2008

Run

Home

20.69

2:59:13

08:39.7

9:00 AM, hilly

187

20.69

185.5

63.4

7/28/2008

Run

Home

6.2

1:00:00

09:40.6

4:30 AM, recovery

186

6.2

7/29/2008

Run

DHS

0:56:55

08:07.9

2mi w/u @ 9:25 pace, 4 x 1200m w/ 400m, 1st - 4:23, Rec. 2:37, 2nd - 4:21 Rec. 2:58, 3rd - 4:21 Rec. 3:06, 4th - 4:26 Rec. 2:42, 1mi c/d in 9:10

185

7/30/2008

Run

Bethel - Big Y

1:30:11

07:30.9

6:00AM

184

7/31/2008

Run

DHS

0:51:32

08:35.3

4:30AM, recovery

184

8/1/2008

Run

Home

6.2

0:58:08

09:22.6

4:30AM, recovery

185.5

6.2

8/2/2008

Race

Roxbury

1:20:06

07:16.9

8:00AM - 0.8mi w/u in 7:37, 6.7mi race in 44:23 (6:37), c/d 3.5mi down Hemlock in 28:06 (8:02)

185.5

8/3/2008

Run

Roxbury

2:08:58

08:35.9

7:00AM, Judds Bridge, Shinar Mountain Rd, Steep Rock

186.5

185.2143

63.4

8/4/2008

Run

Home

7.28

1:02:44

08:37.0

Out to Meckauer Park, 2 loops (1 mile), and back

186

7.28

8/5/2008

Run

DHS

0:55:35

07:56.4

4:30AM, 2mi w/u in 18:32,
4mi of 4 x 1200m w/ 400m recovery - 1: 4:26 (2:54 rec), 2: 4:18 (2:55 rec), 3 - 4:21 (2:48 rec), 4 - 4:27 (2:23 rec) ////
1mi c/d in 8:31

184.5

8/6/2008

Run

Home

6.2

0:50:02

08:04.2

7:00PM

186

6.2

8/7/2008

Run

DHS

0:49:12

08:12.0

4:45AM

185

8/8/2008

Run

Bethel - Big Y

1:36:50

08:04.2

6:00AM

185

8/9/2008

Run

Winthrop ME

6.82

0:53:21

07:49.4

0.23mi * 25 = 5.75mi //
w/u 0.23mi * 8 = 1.84mi w/u in 16:57 ////
16*0.23= 3.68mi in 24:10 (6:34) //
+ 1.07mi - total: 6.82mi

6.82

8/10/2008

Run

Bangor ME

6.3

0:51:35

08:11.3

6:00AM Hotel to Dysarts and back

6.3

185.3

51.6

8/11/2008

Run

Winthrop ME

6.48

0:52:34

08:06.7

5:30AM

6.48

8/12/2008

Run

DHS

0:53:54

07:42.0

5:00AM windy, ~60°F, 2mi w/u in 17:45, 4mi of 4 x 1200m w/ 400m recovery, ////
1: 4:37 (2:47 rec), 2: 4:30 (2:33 rec), 3: 4:21 (2:33 rec), 4: 4:18 (2:31 rec) //
c/d - 1mi in 8:00

186

8/13/2008

Run

Bethel - Big Y

13.5

1:42:46

07:36.7

5:30AM

185

13.5

8/14/2008

Run

DHS

0:51:02

08:30.3

4:45 AM, Rain, ~60°F

183.5

8/15/2008

Run

Home

6.2

0:58:02

09:21.6

4:45 AM, ~60°F

183.5

6.2

8/16/2008

Race

Roxbury

10.5

1:19:33

07:34.6

7:45 AM - w/u 3.5mi in 31:29, Race - 5mi in 31:04, 3rd place ; c/d 2mi in 17:00

185

10.5

8/17/2008

Run

Southbury

2:30:58

07:32.9

6:00 AM - Bridle Trail

183

184.3333

69.68

8/18/2008

Run

DHS

0:50:59

08:29.8

4:50 AM

185.5

8/19/2008

Run

DHS

1:00:14

07:31.8

4:40 AM w/u 2mi in 18:15 (9:08) ///
tempo: 4mi in 25:37 (6:24 avg pace ) //
M1 - 6:41, M2 - 6:22, M3 - 6:18, M4 - 6:16 //
c/d 2mi in 16:22 (8:11 pace)

183

8/20/2008

Run

Home

8.2

1:04:37

07:52.8

M1 - 8:30, M2 - 7:50, M3 - 7:58, M4 - 7:53, M5 - 7:59, M6.2 - 9:42, M7.2 - 7:28, M8.2 - 7:17

183.5

8.2

8/21/2008

Run

Home

10.2

1:31:49

09:00.1

4:30 AM - 6.2mi in 58:13 (9:23) ///
6:00 PM - 4mi in 33:36 (8:24)

181

10.2

8/22/2008

Run

Blue Jay Orchard

0:48:36

08:06.0

7:00 AM

182.5

8/23/2008

Race

Roxbury

10.6

1:16:00

07:10.2

7:30 AM w/u 2.4mi in 23:02 ///
race - 8.2mi in 52:58 (6:28 pace)

182.5

10.6

8/24/2008

Run

Southbury

20.5

2:45:14

08:03.6

6:20 AM - Bridle Trail (~17 miles) + some roads for a few miles

182

20.5

182.8571

69.5

8/25/2008

Run

DHS

0:51:36

08:36.0

4:45 AM

181

8/26/2008

Run

DHS

0:59:50

07:28.8

4:40 AM w/u - 2mi in 18:33 (9:17 pace), //
5mi MP (+7sec) in 32:58 (avg. 6:36 pace) (6:48, 6:22, 6:35, 6:33, 6:28) //
c/d - 1mi in 8:19

181

8/27/2008

Run

Bethel - Big Y

14.5

1:51:06

07:39.7

5:50 AM - New shoes: New Balance 1061 - size 12 1/2 - probably need to get size 13 next time, but they're ok.

182

14.5

8/28/2008

Run

Home

6.2

0:52:22

08:26.8

7:00 PM

181.5

6.2

8/29/2008

Run

Home

7.3

1:06:22

09:05.5

Home - Secor Rd - Crossing 5 bridges both ways - 4:40 AM - out in 34:11, back in 32:11

182

7.3

8/30/2008

Race

Roxbury

6.1

0:50:24

08:15.7

1.6mi w/u in 14:34, 1mi race in 5:27, 3.5mi c/d in 30:23

183

6.1

8/31/2008

Run

DHS

0:48:21

08:03.5

9:45 AM - easy

181

181.6429

54.1

9/1/2008

Race

New Haven

13.4

1:25:12

06:21.5

w/u, c/d - 1 mi @ 9 min pace ////
20K Race - 1:16:12 (6:09 pace)

181.5

13.4

9/2/2008

Run

DHS / Home

10.1

1:27:39

08:40.7

4:50:00 AM - DHS 6mi in 52:29 ///
6:30 PM - Home - 4.1mi in 35:10

185

10.1

9/3/2008

Run

Bethel - Big Y

1:31:00

07:35.0

6:00 AM - fast finish

182

9/4/2008

Run

Home

8.2

1:16:28

09:19.5

4:40AM - recovery

182

8.2

9/5/2008

Run

DHS

1:08:14

08:31.7

4:50AM - 8mi w/ 8x100m strides, recovery

182

9/6/2008

Run

Roxbury

6.8

0:53:06

07:48.5

8:00 AM - w/u 0.8 mi in 7:29, 4.2 mi in 28:44 (6:50), 1.8 mi in 16:53

180.5

6.8

9/7/2008

Run

New Milford

21.7

2:46:38

07:40.7

8:00 AM - Boardman Bridge - Geer Mountain Rd. Loop: http://www.mapmyrun.com/route/us/ct/new%20milford/702967373519

181

21.7

182

80.2

9/8/2008

Run

DHS

0:49:50

08:18.3

8:00PM

181.5

9/9/2008

Run

DHS

1:01:03

07:37.9

2mi w/u in 17:49, ///
4mi in 26:17 (6:34 pace), ///
2mi c/d in 16:57

182

9/10/2008

Run

Bethel - Big Y

14.5

1:48:00

07:26.9

6:00AM

180.5

14.5

9/11/2008

Run

DHS

1:08:42

08:35.3

4:50AM

180.5

9/12/2008

Run

Home

8.2

1:13:23

08:57.0

4:30AM

181

8.2

9/13/2008

Run

Home - Bethel

9.37

1:20:00

08:32.3

5:15AM Home - Sky Edge - Hearthstone - Chimney - Ridgedale - Rockwell - Cortland - Sunny Acres to Old Hawleyville & back, one extra loop around Deepwood hills

181

9.37

9/14/2008

Run

Southbury

2:35:21

07:46.0

6:00AM - Bridle Trail - Rain Showers - some water and mud on the trail

181

181.0714

74.07

9/15/2008

Run

Home

6.2

0:59:57

09:40.2

4:40AM - recovery - slow! 75°F humid

180.5

6.2

9/16/2008

Run

DHS

0:58:55

07:21.9

w/u 2mi in 17:50, ///
tempo - 4mi in 25:10 (Avg 6:18) M1 - 6:24, M2 - 6:21, M3 - 6:14, M4 - 6:11 ///
c/d 2mi in 16:30

180.5

9/17/2008

Run

Bethel - Big Y

1:31:31

07:37.6

6:00AM 50°F, started out dark

181.5

9/18/2008

Run

Meckauer Park

1:01:00

07:37.5

11:00AM M1 - 7:54, M2 - 7:40, M3 - 7:35, M4 - 7:34, M5 - 7:36, M6 - 7:41, M7 - 7:37, M8 - 7:25

181.5

9/19/2008

Run

Home

6.2

0:52:18

08:26.1

11:30AM M1- 8:46, M2 - 8:14, M3 - 8:22, M4 - 8:15, M5 - 8:26, M6.2 - 10:15

179

6.2

9/20/2008

Run

Roxbury

1:04:07

08:00.9

w/u 2.4mi in 20:58 //
4.8mi in 35:29 //
c/d 0.8mi in 7:40

180.5

9/21/2008

Race

Stratford

20.6

2:18:15

06:42.7

w/u 2mi in 18:00 //
30K race - 2:00:15 (6:28 avg. pace)

182

20.6

180.7857

9/22/2008

Run

DHS

0:55:11

09:11.8

4:50AM

182

9/23/2008

Run

Home

6.2

0:58:45

09:28.5

4:30AM

181

6.2

9/24/2008

Run

Bethel - Big Y

1:29:54

07:29.5

6:00AM

181

9/25/2008

Run

Home

6.2

0:48:46

07:51.9

6:00PM - M1 8:00, M2 7:17, M3 7:42, M4 7:45, M5 7:57, M6.2 10:06

180

6.2

9/26/2008

Run

DHS

0:51:21

08:33.5

5:00AM - 6mi w/ 8x100m strides, M1 - 9:05, M2 - 8:54, M3 - 8:44, M4 - 8:28, M5 - 7:52, M6 - 8:18

179

9/27/2008

Race

Roxbury

4.4

0:31:45

07:13.0

8:00AM - 2mi w/u in 17:38, 2.4mi race in 14:07

180

4.4

9/28/2008

Run

Home

17.3

2:18:29

08:00.3

9:30AM - out to end of Pond Brook Rd and back

181

17.3

180.5714

58.1

9/29/2008

Run

DHS

0:53:23

08:53.8

4:45AM, 65°

179.5

9/30/2008

Run

DHS

1:01:06

07:38.3

4:40AM, 60°, w/u - 2mi in 18:08 //
4mi in 25:52, M1 - 6:33, M2 - 6:26, M3 - 6:29, M4 - 6:24 (Avg. Pace 6:28) //
2mi c/d in 17:06

182.5

10/1/2008

Run

Home

6.2

0:58:00

09:21.3

4:40AM, 59°

180

6.2

10/2/2008

Run

Home

7.1

1:04:50

09:07.9

4:30AM, 60°

179.5

7.1

10/3/2008

Run

Meckauer Park

0:45:02

07:30.3

9:30AM, 52°

177.5

10/4/2008

Race

Roxbury

8.1

0:57:44

07:07.7

8:00AM, 40°, 0.8mi w/u in 7:27 //
race: 7.3mi in 50:17, 4th place, 80% effort

180

8.1

10/5/2008

Run

Meckauer Park

1:17:36

07:45.6

10AM, 45°, light rain on and off. Last semi-long run until the marathon. I didn't feel great, but I stayed with the planned 10 miles, because everything else will be short until Saturday.

179

179.7143

51.4

10/6/2008

Run

DHS

0:44:51

08:58.2

4:50AM, 47°

182.5

10/7/2008

Run

DHS

0:46:26

07:44.3

6:30PM, 55°, 6mi inc. 8x100m strides

181.5

10/8/2008

Run

Home

6.2

0:53:57

08:42.1

7:00PM, 60°

180

6.2

10/9/2008

Run

Home

0:35:37

08:54.2

7:30PM, 60°

182

10/10/2008

Run

Home

0:17:00

08:30.0

6:00PM, 60°

182.5

10/11/2008

Race

Hartford, CT

26.2

2:52:54

06:36.0

8:00AM, 50° 19th place, 3rd master, PR!

182.5

26.2

10/12/2008

Off

182

181.8571

49.4

10/13/2008

Off

181.5

10/14/2008

Off

182

10/15/2008

Run

Home

6.2

0:55:44

08:59.4

6:00PM, 55°

183

6.2

10/16/2008

Run

DHS

0:53:29

08:54.8

4:40AM

182.5

10/17/2008

Run

Meckauer Park

0:59:21

07:25.1

10:30AM, 60° //
M1 - 7:50, M2 - 7:34, M3 - 7:31, M4 - 7:23, M5 - 7:16, M6 - 7:20, M7 - 7:13, M8 - 7:14

180

10/18/2008

Run

Roxbury

4.3

0:33:29

07:47.2

8:00AM - 0.8 mile in 7:03, 3.5 miles in 26:26

182

4.3

10/19/2008

Race

Danbury, CT

6.1

0:44:48

07:20.7

7:30AM - 3mi w/u, c/d in 27:00, //
5K Race: 3.1miles in 17:48 (3rd place)

182

6.1

181.8571

30.6

10/20/2008

Run

Meckauer Park

0:44:12

07:22.0

5:30PM - 58°F ///
M1 - 7:34, M2 - 7:26, M3 - 7:20, M4 - 7:13, M5 - 7:15, M6 - 7:24

184.5

10/21/2008

Run

Home

6.2

0:58:59

09:30.8

4:40AM - 38°F

184

6.2

10/22/2008

Run

DHS

1:06:17

08:17.1

4:45AM - 45°F, windy, 8mi w/ 10x100m strides

183

10/23/2008

Run

Home

6.2

0:55:46

08:59.7

4:30AM - 33°F

180.5

6.2

10/24/2008

Run

Home

1:00:53

08:41.9

4:35AM - 26°F ////
M1 - 9:06, M2 - 8:39, M3 - 8:39, M4 - 8:30, M5 - 8:42, M6 - 8:55, M7 - 8:24

181

10/25/2008

Run

Roxbury

8.45

1:09:46

08:15.4

7:45AM not quite raining, w/u down hemlock 3.5mi in 29:57, Jeep Trail 3.95mi in 29:16, c/d 1mi in 9:33 //
easy running overall, resting for Kent tomorrow…

179.5

8.45

10/26/2008

Race

Kent

7.8

0:52:51

06:46.5

11:00AM - w/u: 2.8mi in 23:24 (8:21 w/u avg pace). Race: 5mi in 29:27 (5:53 avg pace)

179.5

7.8

181.7143

49.65

10/27/2008

Run

Huntington Park

5.84

1:03:09

10:48.8

Trail running - some very steep hills in the middle - like a roller coaster.

182

5.84

10/28/2008

Run

DHS

0:48:19

08:03.2

DHS - 48°F, Rain ///
M1 - 8:42, M2 - 8:02, M3 - 7:48, M4 - 7:54, M5 - 7:56, M6 - 7:56

182

10/29/2008

Run

Home

12.2

1:42:21

08:23.4

4:40AM - 37°F, Wind: 8.2 miles in 1:13:31 (8:58) ///
6:00PM 4 miles in 28:50 (7:13 pace) 1 - 7:48, 2 - 6:53, 3 - 7:10, 4 - 7:00

181.5

12.2

10/30/2008

Run

DHS

1:07:26

08:25.8

4:45AM - 30°F, 8 miles w/ 10x100m strides - 1 - 8:56, 2 - 8:33, 3 - 8:13, 4 - 8:20, 5 - 8:26, 6 - 8:15, 7 - 8:10, 8 - 8:24

182

10/31/2008

Run

Home

6.2

0:51:49

08:21.5

3:00PM - 60°F, new shoes - New Balance 903, trying out some lighter weight shoes for racing.

181.5

6.2

11/1/2008

Race

Roxbury

7.45

0:57:03

07:39.5

7:40AM - 28°F, w/u: 3.5mi down Hemlock in 31:56 ////
race: 3.95mi Jeep Trail in 25:07

181.5

7.45

11/2/2008

Run

New Milford

21.7

3:05:19

08:32.4

7:20AM - 30°F

182

21.7

Route at this link...

181.75

61.55

11/3/2008

Run

DHS / Home

1:29:35

08:57.5

4:45AM - 35°F, DHS, 6mi in 53:30 (8:56 Avg) ///
6:45PM - 50°F, Home, 4mi in 36:05 (9:01 Avg)

182.5

11/4/2008

Run

DHS / Home

1:32:18

07:41.5

4:40AM - 40°F, DHS, I1, w/u 2mi in 17:11, ///
Tempo - 4mi in 25:45 (6:33, 6:27, 6:24, 6:21) //
c/d 2mi in 16:47 ////

6:50PM - 50°F, Home, 4mi in 32:35, E4

181.5

I1 / E4

11/5/2008

Run

Home

14.4

2:03:50

08:36.0

4:30AM 50°F, 8.2 miles in 1:10:58 ////
7:00PM 60°F, Rain, 6.2 miles in 52:52

181.5

14.4

11/6/2008

Run

DHS

0:51:16

08:32.7

4:40AM 58°F, drizzle, 6 miles w/ 8x 100m strides

181

11/7/2008

Run

Meckauer Park

0:31:34

07:53.5

4:30PM 60°F, had to stop at 4 miles, because of darkness

184

11/8/2008

Race

Roxbury

12.7

1:26:53

06:50.5

8:00AM 50°F, overcast, w/u 0.8mi in 6:29, race: 11.1mi in 1:12:39, c/d 0.8mi in 7:45

184

12.7

11/9/2008

Run

New Milford

1:39:35

08:17.9

8:00AM - Boardman Bridge - River Rd out and back

181.5

182.2857

71.1

11/10/2008

Run

DHS / Home

1:59:24

08:31.7

4:40:AM DHS 43°F, 8mi in 1:08:31 (8:34 avg) ///
6:45PM Home out to Vail Rd turn and back, 40°F, 6mi in 50:53 (8:29 avg) 1 - 9:07, 2 - 7:59, 3 - 8:03, 4 - 8:47, 5 - 8:02, 6 - 8:54

181

11/11/2008

Run

DHS / Home

14.2

1:54:56

08:05.6

4:50AM DHS 30°F, w/u 2mi in 18:06, 6x800m w/ 100m recovery - 32:51 (4.5mi) 1 - 3:07, 2 - 3:08, 3 - 3:11, 4 - 3:04, 5 - 3:10, 6 - 3:08 ///
c/d 1.5mi in 13:06 (total AM - 8mi in 1:04:03) ////
6:45PM Home 40°F 6.2mi in 50:53

181.5

I1 / E4

6.2

11/12/2008

Run

Home

18.6

2:43:16

08:46.7

4:30AM 34°F 12.4mi in 1:50:29 //
7:20PM 40°F 6.2mi in 52:47

182.5

18.6

11/13/2008

Run

DHS / Home

14.2

2:05:58

08:52.3

4:50AM DHS 38°F 8mi in 1:09:52 //
6:30PM 50°F 6.2mi in 56:06

182.5

14.2

11/14/2008

Run

Meckauer Park

0:46:27

07:44.5

8:30AM 55°F 4mi in 31:08 (7:46 Avg) //
3:00PM 60°F 2mi in 15:19 (7:40 Avg)

180.5

11/15/2008

Race

Roxbury

10.7

1:22:09

07:40.7

8:00AM 60°F Rain off & on, w/u 2mi in 18:00 //
race - down Chalybes, up Ranney: 3.7mi in 23:55 //
c/d - squire rd - 5 mi in 40:14

183

10.7

11/16/2008

Run

Roxbury

20.5

2:46:48

08:08.2

7:20AM 42°F, windy, Judds Bridge: 34:16 out, 34:12 back, Botsford Rd: 1:27:31, 3 loops around track - 1.2mi in 10:49

181

20.5

181.7143

98.2

11/17/2008

Run

DHS / Home

16.2

2:22:59

08:49.6

4:40AM DHS 34°F, windy, 8mi in 1:09:27 ///
6:30PM Home 43°F, 8.2mi in 1:13:32

182

16.2

11/18/2008

Run

Home

6.2

0:57:11

09:13.4

5:20AM 31°F, wind, snow flurries.

181

6.2

11/19/2008

Run

Home

0:58:43

08:23.3

8:25PM 24°F, windy, M1 - 8:50, M2 - 8:08, M3 - 8:37, M4 - 8:20, M5 - 8:44, M6.2 - 10:25, M6.6 - 2:55, M7.0 - 2:46 (at end of run, ran twice around circle - counter clockwise)

183

11/20/2008

Run

DHS / Home

1:38:08

08:10.7

4:40AM DHS 21°F, M1 - 8:39, M2 - 7:52, M3 - 7:43, M4 - 7:40, M5 - 7:32, M6 - 7:29, M7 - 7:30, M8 - 7:26 (7:44 avg pace) //
7:50PM Home 26°F, 4mi in 36:16 (9:04 pace)

182

I1 / E4

11/21/2008

Run

Home

6.4

1:00:57

09:31.4

4:30AM 17°F

183

6.4

11/22/2008

Race

Roxbury

7.8

0:58:42

07:31.5

7:30AM 18°F, w/u 3.5mi in 29:48, 0.8mi in 7:12, Race - down Hemlock - 3.5mi in 21:42

181.5

7.8

11/23/2008

Race

Home / New Fairfield / Home

20.3

2:40:54

07:55.6

8:00AM 15°F, home out to Vail Rd and back, 0:53:40, ///
New Fairfield Run For The Turkeys: w/u - 2.5mi in 19:23 (7:45), race - 5K in 18:03, 3rd place, 1st in 40-49 AG, c/d 2mi in 18:00, ////
home - 6.2mi in 51:49

182

20.3

182.0714

75.9

11/24/2008

Run

Meckauer Park

0:46:06

07:41.0

2:00PM 46°

181

11/25/2008

Run

Huntington Park

0:53:03

08:50.5

10:00AM 42° Rain. Took the blue trail (mostly) from the main parking lot clockwise. Lots of mud. Took the steep downhills very carefully because of the rain and all the leaves on the ground.

179.5

11/26/2008

Run

Meckauer Park

0:58:27

07:18.4

8:30AM 31°F

182.5

11/27/2008

Run

Roxbury, Home

7.7

1:03:22

08:13.8

8:00AM Roxbury, 35° - 40° //
2mi in 14:13,
2.6mi in 20:09 //
11:00AM Home XC, 3.1mi in 29:00

181.5

7.7

11/28/2008

Run

Bennett's Pond Trails

6.5

0:58:39

09:01.4

8:00AM Ridgefield - Charles Ives trail beyond North end of pond - at that point, some distance on red-blazed trail up to an apparent peak.

183.5

6.5

11/29/2008

Run

Roxbury

5.32

0:44:57

08:27.0

8:00AM

182

5.32

11/30/2008

Race

Bronx, NY

9.3

1:01:13

06:34.9

11:30AM - Van Cortlandt Park - Pete McCardle Cross Country Classic (15K) - 35°F, Rain.

183.5

9.3

181.9286

48.82

12/1/2008

Run

Home

6.2

0:54:58

08:51.9

7:30PM

184.5

6.2

12/2/2008

Run

Home

8.15

1:05:40

08:03.4

6:50PM Hills - work hard up the hills, recover on down hills and flats. 1 - 8:17, 2 - 8:09, 3 - 8:09, 4 - 8:07, 5 - 7:49, 6 - 7:55, 7 - 7:59, 8 - 8:03, (8.15) - 1:15

182.5

8.15

12/3/2008

Run

DHS

0:52:37

07:31.0

7:30PM 7mi inc. 8x100m strides. 1 - 8:10, 2 - 7:36, 3 - 7:17, 4 - 7:13, 5 - 7:13, 6 - 7:08, 7 - 7:59

183.5

12/4/2008

Run

Home

6.2

0:54:49

08:50.5

6:45PM 43°F, light rain

182.5

6.2

12/5/2008

Run

Home

6.14

0:52:20

08:31.4

6:10PM 30°F

183

6.14

12/6/2008

Race

Roxbury

5.1

0:38:32

07:33.3

8:00AM 20°F, w/u 1.2 mi in 10:10, race 2.4mi in 15:11, c/d 1.5mi in 13:11

182

5.1

12/7/2008

Run

Home

12.14

1:32:42

07:38.2

10:40AM 30°F, home to end of N. Beech Tree Rd and back, plus short hills loop at end.
Out: 45:26, Back: 44:32, loop: 2:45

181.5

12.14

182.7857

50.93

12/8/2008

Run

DHS

6.03

0:48:37

08:03.7

7:15PM 20°F, recovery

182.5

6.03

12/9/2008

Run

Home

8.01

1:02:56

07:51.4

45°F
1 - 8:38, 2 - 7:44, 3 - 7:49, 4 - 7:27, 5 - 7:47, 6 - 7:47, 7 - 7:58, 8 - 7:40

183

8.01

12/10/2008

Run

DHS

6.05

0:44:37

07:22.5

45°F, light rain, wind
w/u: 1 - 7:56, 2 - 7:53 //
MP: 3 - 6:52, 4 - 6:54, 5 - 6:50 //
c/d: 6 - 7:46, (6.05) - 0:23

182

6.05

12/11/2008

Run

Home

5.01

0:40:46

08:08.2

Treadmill

182.5

5.01

12/12/2008

Run

Home

0:33:14

08:18.5

Treadmill

185

12/13/2008

Race

Roxbury

27.2

3:23:55

07:29.8

20°F, 0.8mi w/u, Marathon: 26.4 miles in 3:16:47 - 1st place

182

27.2

12/14/2008

Off

182.5

182.7857

56.3

12/15/2008

Off

186

12/16/2008

Run

Home

6.16

0:55:27

09:00.1

8:30PM 30°F

183.5

6.16

12/17/2008

Run

DHS

6.11

0:48:30

07:56.3

7:15PM 32°F, Icy Track //
1 - 8:10, 2 - 8:03, 3 - 7:54, 4 - 7:47, 5 - 7:49, 6 - 7:52, (6.11) - 0:52 //
HR Avg 114, Max 134

183

6.11

12/18/2008

Run

Home

6.21

0:55:54

09:00.1

4:35AM 26°F, 1 fall on ice in hotel parking lot

183.5

6.21

12/19/2008

Run

Home / Bethel

6.05

0:52:59

08:45.5

4:35AM 23°F, //
HR: Avg 132, Max 178

182

6.05

12/20/2008

Run

Home

1:17:21

07:44.1

11:00AM 2% //
1 - 8:56, 2 - 8:04, 3 - 7:48, 4 - 7:39, 5 - 7:39, 6 - 7:30, 7 - 7:28, 8 - 7:30, 9 - 7:28, 10 - 7:20

183

12/21/2008

Run

Home

4.47

0:39:25

08:49.1

4:30PM 30°F, snow on ground - up to 1 foot off-road, but ran mostly on roads. HR: Avg 157, Max 178

182.5

4.47

183.3571

12/22/2008

Run

Home

1:01:37

07:42.1

9:00AM Treadmill 2% //
1 - 8:58, 2 - 8:04, 3 - 7:44, 4 - 7:34, 5 - 7:24, 6 - 7:22, 7 - 7:20, 8 - 7:12

183.5

12/23/2008

Run

Home

0:59:27

07:25.9

10:40AM Treadmill 2% //
1 - 8:33, 2 - 7:48, 3 - 7:33, 4 - 7:21, 5 - 7:12, 6 - 7:05, 7 - 7:02, 8 - 6:54

183

12/24/2008

Run

Home

1:00:24

07:33.0

184

12/25/2008

Run

Home

6.2

0:47:19

07:37.9

9:00AM 38°F, clear, some ice patches //
1 - 8:20, 2 - 7:23, 3 - 7:32, 4 - 7:27, 5 - 7:33, 6 - 7:41, (6.2) - 1:20 //
HR: Avg 158, Max 248??

184.5

6.2

12/26/2008

Run

Home

7.01

0:54:51

07:49.5

11:30AM 35°F, cloudy, ran mostly on clear roads, but some off-road on not too deep snow - a few ice patches. //
1 - 8:01, 2 - 7:58, 3 - 7:54, 4 - 7:57, 5 - 7:40, 6 - 7:55, 7 - 7:20, (7.01) - 0:03 //
HR: Avg 146, Max 198

7.01

12/27/2008

Run

Bennett's Pond Trails

7.16

1:21:08

11:19.9

10:30AM 38°F, trail run, snow, ice, mud. 1 - 9:00, 2 - 9:01, 3 - 12:58, 4 - 13:48, 5 - 12:56, 6 - 11:39, 7 - 10:18, (7.16) - 1:24 //
HR: Avg 140, Max 199

183.5

7.16

12/28/2008

Run

Meckauer Park

8.01

1:00:24

07:32.4

12:10PM 60°F ////
1 - 7:46, 2 - 7:34, 3 - 7:30, 4 - 7:22, 5 - 7:33, 6 - 7:27, 7 - 7:31, 8 - 7:34, (8.01) - 0:03 ////
HR: Avg 140, Max 179

182.5

8.01

183.5

52.38

12/29/2008

Run

Home

8.46

1:02:57

07:26.5

12:50PM 40°F windy ////
1 - 8:06, 2 - 7:25, 3 - 7:22, 4 - 7:22, 5 - 7:19, 6 - 7:18, 7 - 7:20, 8 - 7:25, (8.46) - 3:16 ////
HR: Avg 136, Max 164 ////
Max HR for this run coincided with third of 3 sprints up short hill on 0.4 mile loop - after ~2 mile warm-up. Try faster sprints or additional loops or both to find true max HR?

185

8.46

12/30/2008

Run

Home

6.18

0:48:43

07:53.0

3:30PM 36°F windy ////
1 - 8:35, 2 - 7:47, 3 - 7:44, 4 - 7:37, 5 - 7:44, 6 - 7:55, (6.18) - 1:19

187.5

6.18

12/31/2008

Run

Home

0:29:52

09:57.3

11:00AM 26°F windy, heavy snow. Roads & off-road from home ////
1 - 9:13, 2 - 11:08, 3 - 9:30 //
HR: Avg 138, Max 170

185

17.64

mileage for year:

3410.19