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

167.64

688.34

656.04

262.53

171.67

271.4

30.2

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